Step into Life Keysborough

Wachter Reserve, Kingsclere Avenue

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

April 2011 , Issue 55

Local News
Pakenham Fun Run
Name Time Dist Suz 27:31 4km Jess 20:01 4km Aaron 22:40 4km Izzy 17:23 4km James 44:57 8km Jojo 46:24 8km Cristina 54:17 8km These guys did an awesome effort & well done to James for doing his first Fun Run!

Directors Desk Fitness?

Dear Step into Life members, family and friends, I am sure when you looked at the heading of this article you must have said to yourself, what does that mean or Im sure he has made a mistake. Fitness followed by a question mark, what is he on about. Let me ask you the question directly, what does the word fitness mean and more importantly what does it mean to you. The dictionary describes the word Fitness as being of good physical condition while I agree with this description I believe that the word Fitness means much more than just good physical condition. I believe the word Fitness encompasses the whole mind set of physical exercise, taking care of ones self, improving ones quality of life and participating in the activities that are going to make you be and feel like a better person. The word Fitness means so many different things to different people. Fitness to an elite athlete is very different to fitness for the general population. At Step into Life we believe fitness is all about participation. Its about exercising in a group environment with like minded people who all have a similar goal, to improve their health and well being and improve their quality of life. Fitness is not about competition or comparisons with other members. Its about you as a person and your Continued on next page

Come and Help us Cheer on the Runners Doing the Run for Kids this Sunday.
Members that have told me that are doing it are: Tegan, Shevy, Gill, Theresa, Jojo, James, Lyly, Kat, Cindy & Rob Jess & Aaron will be there to support. There are over 500 Step into Life members out there on the day!

Good Friday nd 22
No Sessions please makeup

Easter Saturday rd 23
8:15am Kickboxing Followed by Breakfast

Easter Sessions: Easter Easter Sunday Monday th th 24 25

No sessions No Sessions Please makeup

Public Holiday th 26
10:00am 6:45pm Toning Session

Please see above for the sessions that will/will not be running over Easter. Due to the public holiday on the Tuesday there will be no 6am & instead we will let you have a little bit of a sleep in as the Toning session will be at 10am instead. The evening toning session will be the same as usual.

Timetable
Monday Tuesday Wednesday Thursday Friday Saturday 6:00am Cardio

Please note that if wet weather evening toning sessions & Saturday mornings will be held at Dandenong South Primary School Hall.William Avenue, Melway Ref Pg. 90 D10

6:00am Kickboxing 6:00am Toning 6:00am Cardio

6:30pm Powerflex 6:45pm Toning 6:00pm Cardio 6:00pm Toning

7:15pm Cardio

7:15pm Kickboxing 7:15pm Toning

BootCamps Fri 7pm & Sat 6am & Sun 8am

8.15am Kickbox

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 Standard or Fingerless $25 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 January: 50 point Zijad Skenderovic Tegan Berry Selma Music Nigel Michael 200 points Katrina Armstrong 500 points Brock Kong Sharleen DCruze 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

New Members
Welcome! Nelson Marinho Adriana Pop Theresa Dang

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

1 Aaron Edwards 1 Monica Homans 6 Sharleen DCruze 7 Daryl Edwards 8 Michelle Wachter 14th Loretta Fitzpatrick 18 Antonella Grech 19 Angela Hatzis 19 Angela McCrory 20 Simone McKenzie 20 Nicole Lee 22
th nd th th th th th th th th st

st

Alicia Blake

24 Gillian Grigg 27 Christine McArdle

Book these free sessions with your Trainer

th

Director commitment to yourself to do the things that are going to allow you to lead a better life. So what if you cant do as many press ups as the person next to you, and so what if you cant jog or run the whole way. Fitness is about you and your ability to improve. As you participate for longer so your body will get stronger, you will be able to run that little bit faster and for a little bit longer and you will be able to do more sit ups and press ups. The next class that you attend think about the exercises you are doing and just as importantly ask yourself about the reasons why you are there. Your answer best describes the meaning of the word fitness to you. Yours in Health and Fitness Mark Cohen Director

Member Profile
Tracey Nelson
Tracey has been a member of Step into Life Keysborough since December 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? Melbourne, Victoria What is your current profession? Im a travel agent, and yes of course I get free holidays. What sport have you been involved with during your life/best achievement? I was the sort of person who took English Literature at school to get out of PE so I dont have too many sporting achievements. My best so far is joining and staying with SIL. What is your favourite naughty treat? So many treats, how do I choose just one. OK its wine! What primary and secondary school did you attend? Eastmoor Primary School (which is no longer there) and Bentleigh High School (which has now grown up to be Bentleigh Secondary College) What is the nicest thing anyone has done for you? Last year one of my friends turned my 10km run in the Melbourne Marathon into a fund raiser for the Cancer Council of Victoria, an organisation very dear to my heart. We raised $12000. What is your goal for the next six months, exercise or other? To keep getting up for 3 SIL sessions a week at 6am! Ambitious indeed. Interest and hobbies? I love to cook, travel a passion not just a job, and every week I desperately try to find time to read the weekend papers from cover to cover. What is your favourite session and what results have you seen since starting SIL? I didnt think Id ever hear myself say this, but I really enjoy the cardio sessions! I see improvements in my distance and time, and completing a 10km run was something I never contemplated doing until I joined SIL.

Events What is happening? Id love to join in!

EVENT DETAILS TIMES TYPE APRIL 2011 Need your WEIGHTS at ALL Toning Sessions Sun 17th FUN RUN RUN FOR KIDS Sun 17th st Sun 1 BENEFIT Step into Life Keysie 1pmMay Benefits Meeting 3pm MAY FUN RUN MOTHERS DAY Sun 8th CLASSIC MAY CAMP BOOTCAMP RETREAT WEEKEND STEP INTO LIFE KEYSIE BALL! Our first ever Keysie Ball, open to our members & their partners for a great night of dancing, awards & dress your best! SANDY POINT HALF PUNISH THE TRAINERS DINGLEY DOZEN SPRING INTO SHAPE I DE CASTELLA MELBOURNE MARATHON SPRING INTO SHAPE ii NOVEMB ER EVENT KEYSIE COMPETITION Fri 13th Sun 15th Sat 17th WHEN

JULY

EVENT

AUGUST SEPTEM BER

FUN RUN EVENT FUN RUN FUN RUN FUN RUN

OCTOBE R

FUN RUN FUN RUN

Health and Fitness

Canola Oil vs Olive oil
Canola and Olive oils have a lot in common. They are both vegetable oils that contain a high percentage of healthy unsaturated fats and have similar health benefits. Calorie for calorie they pack the same amount into each gram, with each contributing 120 calories per tablespoon. They can therefore both be classified as high calorie foods and even though healthy they should be consumed in small amounts. One of the differences between these two oils relates to their uses from a culinary point of view and more specifically to their smoke point. If you heat oil at a higher temperature than its smoke point, it causes the chemical makeup of the oil to change. This in turn can cause the release of free radicals, which have been implicated in a number of lifestyle diseases, including cancer and heart disease. More refined or light olive oils can be used for high heat cooking i.e. frying, however extra virgin olive oil should only be used at lower temperatures. Canola oil has a somewhat higher smoke point than olive oil and is therefore suitable for frying. In terms of flavour and particular culinary use, canola oil has a milder flavour than olive oil and for this reason is more appropriate for baking. Olive oil would be recommended for pasta sauces and salad dressing where the flavour of the oil itself may be desirable. Dietary guidelines specify that you should get most of your fat calories from poly and monounsaturated fats, keeping your saturated fat intake to below 10% of your daily calorie intake. Canola oil is made up of 63% monounsaturated fat, 31% polyunsaturated fat and 7% saturated fat. Olive oil contains 78% monounsaturated fat, 8% polyunsaturated fat and 14% saturated fat. Both oils contain significant percentages of unsaturated fats and therefore assist in reducing bad LDL-cholesterol and improving heart health. In summary, both canola and olive oil are great options to include as part of your diet especially when substituting for butter, which is a high saturated fat option. Remember however to use both in only small amounts in order to obtain the health benefits whilst avoiding the excess calorie contribution.

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

Merchandise
Look great, stay cool and dri at your next event with a Step into Life Dri-fit event shirt or singlet. Look great in one of these fantastic little tops! Raglan sleeve top Ladies Cap sleeve top

$24.00
www.stepintolife.com/treat-yourself.php

$24.00

AWARDS FOR 200+ IN FEBRUARY

Congratulations to our Biggest Losers & Biggest Gainers!

Our Losers collectively lost a total of 11kgs, 32cm off their abs, 20cm of their legs & 13.5 cms of their arms! A great effort especially with the Silly Season right in the middle of the competition. Individually results as percentages were: Benny 2% Soph 11% Hec 11% Ly ly 16% Gill 21% Al & Irene came equal first with a whopping 25%!!!!!!!!!

Katrina Armstrong First Session 24 July 2010 Total # Sessions 44 Fitness Tests 4 BootCamps - 3 in Total 2 Marines 1 Navy Seals
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Sharleen DCruze First Session 4 March 2010 Total # Sessions 121 Fitness Tests 3 BootCamps 7 in Total 2 Recruits 2 Navy Seals Keysie Competition - 2010 Mini Olympics - 2010 3 Marines
th

Our Gainers collectively gained 4kgs, lost 4cm on their abs, gained 2cm on their legs & gained 2cms on their arms! Individually results as percentages were: Brock 7% Aaron 7% Van -2% (Van got confused as to which competition he was doing! )

As for our Summer Challenges which ran along side these we had 3 great results Van & Brock both reached Bronze status by completing the Bootcamp challenge in which they had to do a minimum of the 9 out of 12 bootcamps that ran over the December/January period. And Hec reached Platinum status by completing the Kickboxing challenge (Hec did 26 out of the 33 kickboxing sessions ran) & the weekend challenge where 9 active weekends were to be reached (Hec did 11 out of the 12!) these active weekends were a 6am bootcamp followed by kickboxing followed by powerflex!!! Hec was doing 5 sessions a week plus his bootcamps & still managed to keep that big smile on his face! Great work Hec, you deserve all your hard earned results! Go Keysie!

Brock Kong First Session 2 2010 Total # Sessions 121 Fitness Tests 5 BootCamps 13 in Total 2 Teasers 4 Marines 3 Recruits 4 Navy Seals
nd

March

Mini Olympics - 2010 Keysie Competition - 2010

Healthy Recipe
At Last - Guilt Free Eating!
Egg white omelette with grilled tomato salad
Ingredients Serves 2 6 Egg whites 2 Medium Spring Onions, sliced cup basil cup fresh parsley, roughly chopped 300g [or 12 large on the vine if possible] cherry tomatoes Olive oil spray 8 cherry sized Bocconcini balls Prep time: 10 minutes Cooking time: 20 minutes 1. Preheat the oven to 150C. Place the tomatoes on a baking tray lined with baking paper and roast for 1520 minutes or until softened but still holding shape. Once cooked, set aside and keep warm. 2. While the tomatoes are cooking, place the egg whites in a large clean bowl. Beat with an electric mixer for about 2-3 minutes or until soft peaks form. Gently fold in the spring onions and half of the basil and parsley. 3. Lightly spray a 20cm non stick ovenproof frypan with olive oil; heat to medium heat. Pour in half the egg white mixture and cook for 2 minutes or until the omelette is lightly browned on the bottom. 4. Place the frypan under a grill and cook the omelette under medium heat for a further 2 minutes or until it has set. Remove from the grill; place half of the bocconcini on one side of the omelette and fold the omelette in half using an egg flip. Slide onto a plate and keep warm. Repeat this process to make the second omelette. 5. To serve, place the roasted tomatoes alongside the omelette and sprinkle with a pinch of sea salt and pepper, and remaining basil leaves. 170 calories, 711 kilojoules, Source Method
www.thebiggestloser.com.au

Referrals
Friends

Thanks for Referring Your

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.au/tell-a-friend member.php

See us on:

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!

Hear Step into Life LIVE on 3AW with Denis Walter

Every Tuesday from 2.45pm starting at the end of September - Check out the link below to get a rundown of whats happening. Plus you can the listen live or watch live from the website. Even better call in tell us about your experience. http://www.3aw.com.au/denis-walters-daily-rundown/20081110-5l5x.html

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

Members Benefits
Our Health Professionals
SOUTH EASTERN CHIROPRACTIC CENTRE
292 CORRIGAN ROAD KEYSBOROUGH 9798 1402 Dr. Jose & Dr. Kevin 0427 978 860 Remedial Massage Therapist: Donna Fincham 9711 7562 Dr Penny Gosling

Discounts & Offers

Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed 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 Unity 1800 087 374
stepintolife@manchesterunity.com.au

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.

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.

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. 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

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

Entertainment
401 PRINCESS HIGHWAY, NOBLE PARK

NOBLE PARK - 9547 5977 Manager: Maria

Present your keyring & This ad to Receive 25% off 2011 Ezycard & Hire 1 New Release, get 2 weeklies Free
10% OFF AT KINGS 20% OFF AT SKATE CENTRE 15% OFF AT LEMANS & $5 OFF MEMBERSHIP 2 GAMES FOR $15 AT TENPIN BOWL

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

Health & Beauty

1b Frank Street NOBLE PARK 8502 7060
NO APPOINTMENT NECESSARY

20% off Haircut Men & Children Hairdressing, Colours & Tips
Receive 20% off the retail price! Great range of herbal teas for your immune system & Green Teas for those extra fat burning results!

Tease Tea 9/7 Olive Grove KEYSBOROUGH 110 Hemmings Street Dandy West

Katie 9798 8830 tea@teasetea.com.au http://www.teasetea.com.au/ 9791 7498 Rod Blythe

Free use of the Dog Wash Facilities take your own shampoo & towels.

Become a Trainer
Get qualified

Franchise Directory
NSW Albury Baulkham Hills Blacktown Blakehurst Byron Shire NEW Collaroy Coogee Drummoyne Earlwood Enmore NEW Enfield Glebe Glenbrook Glenhaven Glenmore Park Kellyville Manly Maroubra Miranda Mosman Mona Vale Newcastle New Lambton Nowra Penrith Pymble Queens Park Rose Bay Rushcutters Bay Sans Souci Sth Highlands St Clair St Ives Sutherland Terrigal Thornton/Dungog Warners Bay W. Pennant Hills Willoughby QLD Broadbeach Buderim Everton Park Forest Lakes Labrador Lockyer Valley Mackay Morningside Pacific Pines Rockhampton NEW Runaway Bay Stanthorpe Wilston SA Aberfoyle Park NEW Campbelltown Blackwood Brighton Fulham Gardens Gawler Golden Grove Kensington Gardens Mawson Lakes Mitchell Park Mt Gambier Modbury Northgate North Haven Novar Gardens Prospect Salisbury Seaford NEW West Lakes Hallett Cove Unley/Goodwood WA Alexander Heights Canning Vale Carine Carramar Cockburn Ctrl Edgewater Ellenbrook Iluka Kingsley Myaree Stirling 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 Glen Iris Greensborough Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Lilydale Malvern East Moonee Ponds Mordialloc Mornington Mt Waverley Murrumbeena Mt Eliza Narre Warren Oakleigh Ocean Grove NEW Pakenham Prahran Reservoir Richmond Ringwood Rowville NEW St Kilda Sunbury Templestowe Thornbury Torquay Vermont South Wantirna 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

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 APRIL TONING SESSIONS ARE WEIGHTS MAY TONING SESSIONS ARE RESISTANCE BANDS JUNE TONING SESSIONS ARE FITBALLS Dont have your own? Youll need one. You may purchase one from your trainer

New Zealand Auckland Browns Bay

Fitballs

55cm Blue or Green $50.50 65cm Blue or Green $59.00 75cm Blue or Green $65.00

We do it outdoors

Resistance Bands
Green (Light) $30 Red (Medium) $32 Blue (Hard) $37