October 2005

Local News
FUN RUNS!

See inside for the Trivia Night And Mini Olympics

Directors Desk
A small little book
It is a small little book but it is packed with tons of useful information! The Step into Life Training Diary has evolved over the Years to help you the client keep on track with your fitness goals and objectives. However the trick is you actually have to use it! Step into Life trainers have made it more convenient for you to use your training diary. As of October 1 st all Step into Life Trainers will have another blue box for which will be the new home for your training diary. At the end of each session fill in your training info, update your goals and then place it back in the box. At any time you may discuss your progress with your Trainer and at the end of each month your trainers will ask you to assess your months training to see whether you have achieved the goals you set out for the month. On page 11 of the Training diary it talks about Positive Weight Management. In an ideal week, you would train between two and three times. This will cause an effect called positive fitness or positive weight loss. This simply means fitness improvement or weight loss that occurs at a slow and realistic pace. Bullet point 1 on page 12 of the diary is Plan your week and schedule your time. Now this sounds like obvious advice but our lives are moving much faster than they used to and the simple important things get lost. Goals, objectives and achievements that are written down are far more likely to be achieved. Continued page 8

Picture from Braeside Park Fun Run Sep 29

ROBERT DE CASTELLA Distance 5km Wa lk Jill Davis Jeannette Moore Aaron Edwards Paul Issai 0:48:25 0:48:25 5km Run 0:30:49 0:23:54 0:06:10 0:04:47 Time Per KM 0:07:46 0:07:48 0:07:23 0:05:20 0:05:52 0:04:16 70 23
th rd

th

Time Per KM

Placing in Race
th

Placing in Category 15
th

0:09:41 0:09:41

134

134 th

15 th 12 5
th

th

BRAESIDE PARK

Distance 3km Wa lk

Placing in Race 3rd 65th 62nd 35

th

Gaye Guest Michelle Wachter Jeannette Moore Matthew Edwards Aaron Edwards Paul Issai

0:23:17 6km Run 0:46:47 0:44:16 0:31:58 0:35:10 0:25:39

48th 9th

Timetable Updates
7:15pm Toning on Tuesday moves to 6:30pm Stretch n Flex sessions stopped for now.

Step into Life, Keysborough

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

October 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.

Birthdays
Happy Birthday!! 3rd Heather Gordon 5th Andray Ratnasingham 6 - Jessica Guest 8th Jill Davis 8th Paul Henderson 10th Joanne Matse 21st Donna Fincham 30th Lyn Byrnes
th

Welcome New Members

Renee Bilston Sue Todd

Awards achieved in September: 50 Karen Perry Narell Potter Jenn McCartney Melissa Pearson 200 Donna Fincham 500 1000 1500 2000 3000
CONGRATULATIONS!! You can reward your efforts by purchasing your training club shirt fo r $20

Members Profile
Andray Ratnasingham
Where were yo u born? in Sri- Lanka What is your current p ro fessio n? Storeperson What spo rts have you been invo lved with during yo ur life/best achievement? athletics and netball What is your favourite Step in to Life session? kick boxing What is your favourite naughty treat when your instructors arent loo king? chocolates toblerones What results have you seen since yo u started SIL? Im more active now and my body's had a makeover In terests & Hobbies Movies , Listening to Music and Shopping What Primary & Secondary Schoo ls did you attend? Primary in Sri Lanka, Secondary - Chandler S.C

Step into Life, Keysborough

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

October 2005

Health and Fitness Article

Tips for Sticking To Your Exercise Program Assoc. Prof. Gordon S. Lynch
Ever joined an exercise program or bought new running shoes only to find its easier and warmer staying home? What are the tricks to actually getting out there (Its SPRING!) and exercising? The major health and wellness benefits from exercise come from long-term, consistent training. For all the commitment phobes out there, this is probably a major source of frustration but the news isnt all bad. Keeping up the exercise habit (or starting one) isnt as hard as you might think. Tips to turn things around 1. Make your workout a priority in your day Leaving your exercise to the last minute, or for when you have some spare time, is a recipe for disaster! When youre tired after a long day, exercise is usually the last thing on your mind. 2. Be flexible in your approach Dont panic if you miss a session. Simply reschedule for the next day or later. Planning is important. I f you can set aside regular training time youre well on the way. 3. Set realistic goals Set short-term and long-term training goals. For long-term benefits, its important you set small, achievable training goals. The benefits of exercise will accumulate. 4. Dont over do it! I f you get injured training, your progress will be slowed. Getting injured is a major reason why people drop out of training. Wear proper training gear, do the exercises carefully and correctly. Allow sufficient recovery time between sessions. 5. Work out with a training partner One of the benefits of having a regular training partner is you can each motivate each other to exercise. Ideally, train with someone who has similar goals so you can help each other during a workout. (Thats easy at the Step into Life sessions Ed) 6. Keep a training diary Keeping a record of your exercise activities is a good way to check on your progress. Note the distances covered if youve been running, walking, swimming, or cycling. Note how you felt when you did your last toning session. Was it too easy? Should you increase the weights? The diary is a good way to monitor your success and where you might need to focus your training. 7. Add some variety I f youre bored with your program, change it! There are many different types of exercise training and you can benefit from most of them. Try cross-training or fitball training. Alter your toning session to include a mix of different upper and lower body exercises. Try using all dumbbell exercises. Do exercises that are fun rather

than a chore.

Step into Life, Keysborough

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

October 2005

BOWLING RESULTS
FRIDAY 23 SEPTEMBER TOTAL SCORES 2 GAMES NAME 1 STEVE 2 ADRIAN 3 MELISSA 4 NEIL 5 AZZA 6 PAUL 7 GAYE 8 MARIA 9 KERRY 10 SARAH 11 JEANNETTE 12 JODIE 13 MATT 14 SIMON 15 AARON F 16 RENEE 17 CHANNY 18 MOKHTAR TOTAL SCORE 292 281 240 238 235 220 202 193 193 192 190 185 167 164 157 149 140 133
RD

Spring into Shape Se rie s 05, Victoria Dates: Sunday October 16 Sunday November 27 Distances: 4 & 8 km Run / Walk Start Time: 9:30am Location: Engineers Lawn, Alexandra Gardens

Step into Life End of Year Event, Victoria Date: November 20 Further details TBA announced closer to the event! Mini Olympics November 5th 9am

Trivia Night Friday 7:30pm October 22nd

Healthy Recipe
Instructions: 1. In a large bowl, mix together black beans, corn, and diced tomatoes with green chile peppers. 2. Add freshly diced tomatoes and onion. Mix gently, cover, and refrigerate for at least 8 hours before serving. Serving Suggestion: Garnish with cilantro leaves and lemon wedges. Reduced fat or baked chips optional. Makes 40 servings. Nutritional breakdown per serving: Cal 41, Pro 2.4g, Carbohydrates, 8.2g, Fat .2g, Fibre 2.5.

Summertime Salsa
Ingredients: 3 (15 ounce) cans black Beans, drained and rinsed 1 (11 ounce) can Mexican-style corn, drained 2 (10 ounce) cans diced tomatoes with green chile peppers, partially drained 2 tomatoes, diced 2 bunches green onions, chopped

Step into Life, Keysborough

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

October 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 will commence soon please register your interest now as spaces are limited. $9.70 per session

Merchandise Corner
Spring is in the air! Now is the best time to set goals for summer. The Step into Life Training Diary as well as the Polar Heart Rate Monitor are great tools to assist you in reaching your personal goals. Beat the spring / summer sun by protecting yourself with a S tep into Life visor and hit the road with our S tep into Life Lycra Bike Shorts (3/4 length).

Training Diary - $11

Cotton Visor - $11

Polar F6 Model - $203

3/4 Bike Shorts - $38

Step into Life, Keysborough

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

October 2005

General News
Step into Life End of Year Event, Victoria Sharpen your pencils, get your diary out and mark Sunday November 20th as the date for this years Step into Life End of Year Event. So have your sneakers ready, grab your friends and join us for a morning full of EXERCISE, FUN and PRIZES! Your trainer will keep you informed about all the details closer to the event!

MINI OLYMPICS - NOVEMBER 5TH, 9am 11am GAMES ORIENTATED FUN EVENT! 8 TEAMS! PUSHES YOU! MAKE YOUR OWN TEAM!
RULES
(8 people per team) Fitness Category 1 -3 Fitness Category 4 Fitness Category 5 Fitness Category 6 =1 =1 =2 =1
Females

FOR THE FUN

A Ma le Mem ber A Non Member Female A Mystery Competitor

=1 =1 =1 . (provided by y our t rainer) 8 team members + each team must provide 1 time recorder

MAKE UP A TEAM NAME, HAVE A CAPTAIN & THEM IN QUICK SO NO-ONE BEATS YOU TO THE TEAM TH NAME. LATEST ENTRIES IN BY THE 28 OCTOBER

THE GAMES

COST
$10 per team member (profits is going towards our Christm as/New Years Outing)

THE OTHER RULES

* Teams are to be approved b y your Trainer * All competitors MUST wear Step into Life shirts * Team making rules do not apply to school teams * I (ur trainer) may see fit to change rules as I go (These team make ups have been broken down from ALL st step into life clients from Ke ysborough as of the 1 October. Which includes our male to female ratio. New members will be included and we NEED all mem bers to participate. IF YOU DONT HAVE A TEAM OR MISSING A COMPETITOR OR NOT SURE WHO IS WHAT CATEGORY THEN YOUR TRAINER CAN ARRANGE HELP YOU ARRANGE YOUR TEAM.

THE COMPETITION & ACTION

Health & Fitness Article

Spring and Summer are the times when we are all tempted to eat and drink more than we normally would. But it is possible to enjoy the warmer weather and up and coming festive season without overdoing it! Snack foods are often high in fat, so try these healthier alternatives: salsa or hommous with raw vegetables and baked pita bread roasted chickpeas (Chicknuts) unsalted nuts and dried fruit rice crackers, pretzels and plain popcorn wholegrain crackers with avocado and tomato fresh fruit platter fresh fruit smoothies made from low fat milk or soy milk blended with berries, banana or mango

Step into Life, Keysborough

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

October 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
Craig & Michelle Wachter

STEP INTO LIFE KEYSBOROUGH OCTOBER 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) VAL ID ONLY IN OCTOBER Specials: Join the Wise Buy Club for free to be rewarded for your purchases

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. Pop in for a loo k! *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 $3.90 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 foo twear, smaller d iscount applies for o ther 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 Ema il: ke ysboro ugh@step intolife .com Web : www.step intoli fe .com.au

October 2005

A Small Little Book - continued from page 1 We recently asked Step into Life clients from around the country to provide us with testimonials. Once we received those testimonials we conducted a small survey and in almost all cases where the client had achieved increased fitness, weight loss, fat loss and body composition changes they had been using their training diaries. Goals and results that are written down are real and actually happen. Do you know why your trainer asks you at the end of each session, On a scale of 1 to 10, how do you feel? or why we ask you to check your exercising pulse? Perceived exertion (scale of 1 to 10) measures how hard the workout was according to your mind. Heart rate measures how hard the workout was according to your body. Your Step into Life trainer is trained to compare the information from Perceived Exertion and Heart Rate to make sure you are training correctly. On every tracking page of the training diary there is a space for heart rate and perceived exertion. A very good barometer to see how you were feeling and how you have progressed. With summer fast approaching, take some time to fill in your goals in your training diary. If your diary has been eaten by the dog then ask your trainer for our October Training Diary specials. Think it, write it achieve it. Larry Cohen Director

Franchise Directory
VICTORIA
Ballarat Balwyn North Bendigo 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 Rowville Warrnambool Wellington Werribee Wheelers Hill Williamstown

NEW SOUTH WALES

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

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

ACT
Deakin Gungahlin ANU

QUEENSLAND
Chermside Runaway Bay Windsor

WESTERN AUSTRALIA Hillarys NORTHERN TERRITORY CASUARINA

Step into Life, Keysborough

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

October 2005
Do you enjoy playing Trivia Pursuit or watching Temptation? Then come along to our Trivia Night and try your skills with other Step into Life clients and their friends. When : Friday October 21st Where: To be finalized, will let you know either Yarraman Park Primary School Hall or Leige Ave , Noble Park Time: 7pm for a 7.30pm sharp start Cost: $10 per person plus gold coins for games BYO: Nibbles and Drinks

Wachter Reserve Hall, Keysborough

Bring your friends or partners (the more the merrier) to make up a table or come on your own and make up a Step into Life group.
Questions, call Aaron on 0423 852 262 -----------------------------------------------------------------------------------------------------

COME ON, JOIN IN & HAVE FUN I will be attending the Trivia Night on Saturday October 22nd. I will be bringing friend(s) with me. Please find enclosed $ x $10 per person and please give replies to Aaron by October 15th so we can organize enough tables and chairs. SEE YOU THERE!
---------------------------------------------------------------------------------------------------------Keysborough Mini Olympics Team 2005 Team Name: ____________________________ Cat 1-3_______________________ Cat 5 ________________________ Team Captain: _________________ Cat 4 ________________________ Cat 5 ________________________

Cat 6 ________________________ Male _________________________ -------------------------------------------------------------------------------------------Outsider __________________________________ Their age ______ Their Phone __________________ GET THIS TO YOUR TRAINER BEFORE THE 28TH OF OCTOBER
Step into Life, Keysborough
Phone: (0 3) 8 502 877 5 Ema il: ke ysboro ugh@step intolife .com Web : www.step intoli fe .com.au

October 2005

PRICE INCREASE - FEBRUARY

Dear Members Re: Change of Fees I am writing to inform you that on February 1st, 2006, all Step into Life Franchise venues throughout Australia, will increase their fees. It is never pleasant informing clients of a price increase, however, our last price increase was over two years ago. The industry standard is a minimum of $15.00 per session for equivalent services. We have tried our best to keep our client rates as low as possible whilst continuing to ensure value for money. All our group personal training is charged by session. The following rates will become effective from February 1st, 2006: The base price of $9.80 (including gst) for two or more sessions per week will increase by $1.00 to $10.80 (including gst). The one session per week price will increase from $11.00 (including gst) by $1.00 to $12.00. All monthly credit card payments will change to the above prices effective February 1st, 2006. All term contracts that come up for renewal after February 1st, 2006 will be renewed at the above prices. I appreciate your choosing Step into Life to help you achieve your health and fitness goals. I assure you of my commitment to continue to provide the excellent service to which you have become accustomed. I wish you continued good health, and look forward to sharing your success. Yours sincerely Aaron Edwards Step into Life, Keysborough

Step into Life, Keysborough

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

October 2005

TIMETABLE
Monday Tuesday Wednesday Thursday Friday Saturday
7am Boot Camp th 10 December 2:30 pm 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.

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

10th Oct
Fit Ball Fit Ball Resistance Band Weights

17th Oct
Weights Weights Fit Ball Resistance Band

24th Oct
Resistance Band Resistance Band Weights Fit Ball

31st Oct
Fit Ball Fit Ball Resistance Band Weights

7th Nov
Weights Weights Fit Ball Resistance Band

14th Nov
Resistance Band Resistance Band Weights Fit Ball

Step into Life, Keysborough

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

October 2005

Boot Camp Enrolment Form

Payment Detail (please complete training fees and total payable)

Please enrol me in December 05 Navy Seals Boot Camp! @ Edithvale Beach! (you will receive a conformation form provided you get this in at least a week prior) Name________________________________________________________ Day Attending : Sat, December 10th ?
plus

Y/N
= Total $________________

Training Fees: $________________

T-shirt: $25

Size Required (please circle):

PAYMENT METHOD: Cash [ ]

XL

XXL

OR Cheque [ ] OR Credit card [ ]

Please make cheque payable to Step into Life Keysborough As per file or please complete details below

Number Expiry Amount $

Name on Card________________________________________ Signature _____________________________________

------------------------------------------------------------------------------------------------------------Dates: Saturday, December 10th NAVY SEALS Boot Camp 7am @ Edithvale Beach! (boot camp shirt required)
Fees: 1 day only $9.80 + $25 shirt cost = $34.80 ALREADY HAVE THE SHIRT THEN PRICES ARE: 1 day only = $9.80 T-Shirt Cost: $25

Boot Camp T-shirt is COMPULSORY

You will get dirty, do not wear your white step into life shirt. We will be on even if its raining, bring wet weather gear. *A number of at least 6 are needed to run the boot camp, max of 18.
Step into Life, Keysborough
Phone: (0 3) 8 502 877 5 Ema il: ke ysboro ugh@step intolife .com Web : www.step intoli fe .com.au