Step into Life Keysborough

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

October 2009, Issue 37

Local News
November 1 begins our training competition be rewarded by your trainer & be motivated to train heaps for an awesome result & a holiday at the end! Gifts & awards will be given to those who reach a certain milestone but only the top scorer will win the holiday for two! This scoring comp is only for Keysie members so your odds for winning are huge apply a diet (seek GP or nutritional advice as which is best for you). Include outside exercise, walking, jogging, bike riding, swimming etc. Scoring cards will be placed in your diaries but youll have to update them at every session as they must remain in the box. Weigh & measure before you start to see what else comes out of this fantastic challenge. To get you moving from October 15th to November receive 1 free extra session for each run/walk/ride/swim for 45 min you do & record in your diary. Invite your friends to share in your current success & the opportunity to participate in our comp. They have 3 FREE sessions & you will receive 20 bonus points to start off your challenge if they complete it before November. Congratulations to Kerrie Gubbels! Cause its now Kerrie Foster as she has just returned from her honeymoon & wedding & back for more training! Congrats Kez! Congratulations to Melissa Brown & Dhani Chandrasegran as they have both announced that they are Pregnant! Brownie is due in April & Dhani is due in May! Babies!
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Directors Desk
Spring is in the air.
Dear Members, family and friends Im sure you have all noticed in the past few weeks that when you get up in the mornings to attend your early morning class its much lighter and the same applies when you leave work in the evenings to attend your evening classes. It is a strange thing that happens during this time of year in Australia, as the sun starts to rise earlier and set later so some trigger goes off in our body chemistry and people around the country decide to start exercising for a multitude of different reasons. For some people it is a wonderful experience and they benefit from this increase in activity, improved fitness, and well being. For others it can be a time of mixed emotions and frustration. Why you may ask? At this time of the year when people decide its now time to exercise they start off with a bang, on comes the training gear and off they go at 100 miles an hour, and yes, you guessed it after a few days they are either exhausted, fatigued or in most cases have incurred some form of strain, pulled muscle or injury. It is very important that you start your exercising routine at a rate and pace that is comfortable and sustainable. Your Step into Life trainer will guide you so that you exercise at the correct intensity and for the correct duration of time so that your body is able to handle the workload and be able to recover for the next session. If you have diligently trained through winter then you will be able to handle the increased intensity and your trainer will modify your sessions accordingly. It is very important that you let your trainer know if you have incurred an injury or if you feel that a certain area or muscle is hurting. Your trainer is qualified to assess the situation and they will advise you accordingly so that the correct course of action is taken.
Continued on page 2

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

PLEASE SEE LAST PAGE FOR CHANGES IN TONING ROTATION

(note the changes are in bold) 5:30pm Toning 4:15pm Toning 5:30pm Cardio 4:15pm Kickbox 6pm Cardio 6:45pm Kickbox 6:45pm Cardio 6:00pm Toning
&

9:15am Cardio

7:15pm Cardio

9:15am Toning 9:15am Kickbox 4:15pm Powerflex

7:15pm Toning

November BootCamp Pkg

Fridays 6:45pm Sundays 2pm Bookings are essential

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.

New Members
Welcome!
Cindy Dauria Emily Cangy Elsa Cangy Melissa Young Henny Setiabud

Welcome Back!
Sam Walker

Member Birthdays
Happy Birthday! Choose a raffle prize as a gift!
(prizes will expire end of the month, so use it before then)

Awards achieved in September: 50 points

Daniel Batt

5 Maree Folino 6 Jess Guest 8 Melissa Vaillant 11 Shivani Keecha 12 Suzi Cvetkoski 13 Ainsley White
th th th th th

th

200 points 500 points 1000 points

Well Done Guys! Show off your hard work by purchasing your Training Club awards points shirt for $22
Directors Desk continued

20 Jason Montgomery 21 Donna Fincham 23 John Mitchem 25 Cristina Cvetkoski 28 Edwin Keecha
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I am sure you have all heard of the saying no pain no gain, well this saying has different interpretations and whilst it is important that you exercise in a zone where you will benefit the most it is also important that you are able to distinguish between the pain from burning muscles as your trainer pushes you through a session and the pain from an injured muscle telling you that you have caused damage If you speak to any long distance runner they will all tell you that the success to distance running is to accumulate kms in your legs, it takes a long time to build up a level of fitness and stamina to enjoy long distance running and it doesnt happen over night. To be fit and healthy is an amazing feeling but it does not happen instantaneously and you need to understand that to get fit and strong your trainer will manage your training so that it is an enjoyable, sustainable and for the most part injury free experience . All the best Mark Cohen Director

Member Profile
Antonella Grech
Antonella have been a member of Step into Life Keysborough since January 2008 *New Member of the Month Rewards
Member of the month will either receive Unlimited sessions for the month or a $50 S.I.L clothing merchandise voucher*.

Questions.
Where were you born? Sicily, Italy What is your current profession? Receptionist at The Health Clinic. What sport have you been involve with during your life/best achievement? I have done a bit of netball and a bit of tennis. But many years ago. What is your favourite naughty treats? Chocolate, lollies and chips. What primary and secondary school did you attend? Noble Park Primary School and Chandler High School. What is the nicest thing anyone has done for you? Well, I must say that I have been spoiled with lots of nice things but a surprise holiday away is one of the nicest thing. What is something we would have never guessed about you? I don't like talking to large groups of people because I get shy! Hard to believe. I know! What is your goal for the next six months exercises or other? To stay fit and healthy and keep up the SIL sessions. Interest and hobbies? Movies, travel, cooking, relaxing and enjoying life. What is your favourite session and what results have you seen since starting SIL? I enjoy the kickboxing/toning sessions and I can notice that my fitness has improved alot.

Events What is happening? Id love to join in!

WHEN
October 11th
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DETAILS
FUN RUN - Melbourne Marathon

Sat Oct 24 Sun Nov 1st Tues Nov 3rd October 26th November Keysies 100th Bootcamp! November 23rd December 8th

FITNESS TEST Achieve your Goals, Create more targets to hit! FUN RUN Spring into Shape II BOOTCAMPS Spring Package
All Bootcamps will be at beach locations

TIMES 10km Half Marathon Marathon 8:30am Sat 6pm Sunday 6am Tuesday 4/8km
Fridays 6:45pm & Sundays 2pm

FUN RUN Spring into Shape III Keysie Competition & Christmas Party many games All Keysie members compete in teams

4/8km Compete in teams

Merchandise
Have you seen our Polar watch range in the catalogue on your trainers white table or on our shopping cart. Ask you trainer to explain to you the benefits of monitoring your heart rate while exercising.

F4

F7

RS300X

FT60

$192.00

$244.00

$290.00

$465.00

www.stepintolife.com/treat-yourself.php

Health & Fitness Article

Tap Your Body's Hidden Talents
There are stupid human tricks and then there are these five awesome physiological feats.
Women have the ability to grow an entire person (or six!) inside their bodieswhich, frankly, makes Criss Angel look like a bar magician. But that's not allthe human body can perform plenty of other amazing (and useful) acts. Stop needle pain! Make your next flu shot feel less piercing by putting pressure around the area that's about to be stuck, says Ross I. Donaldson, M.D., M.P.H., assistant clinical professor of medicine at UCLA's David Geffen School of Medicine. "Make a circle with your thumb and forefinger and push down for a few seconds as you're receiving the shot," he says. By stimulating receptors for pressure or touch, you can override nearby pain receptors in your skin. "It confuses your nerves, so a shot feels more like a gentle poke than a sharp jab," Donaldson says. Silence hiccups! Take the deepest breath you can, hold it for 10 seconds, then, without exhaling, suck in more air and hold it for five more seconds. Finally still without exhaling!breathe in as much more air as you can squeeze in, hold for another five seconds, and exhale. Then breathe normally. This technique immobilizes the diaphragm (the muscle at the base of your lungs), preventing the spasms. Luc Morris, M. D., and his colleagues at the New York University School of Medicine tested the method on 30 patients who were prone to frequent hiccups. "It worked immediately on everyone who could do it," he says. Break a fainting spell! Cross your legs, squeeze your thighs, and contract your abs. You can feel faint when your blood pressure drops and blood pools in your extremities. By tensing muscles, you keep your BP up and divert blood back to your heart and brain. University of Amsterdam researchers who tested muscle-tightening exercises found that they reduced the risk of passing out by 30 percent. Heal nighttime heartburn! Feeling the fire? Sleep on your left side. This preserves the natural curve of the esophagus, which helps keep stomach acid from creeping up. (When you sleep on your back or on your right side, gravity straightens out the curve.) A study by Graduate Hospital in Philadelphia found that frequent heartburn sufferers had fewer episodes when they slept on their left sides than when they slept on their backs or right sides. Hold back tears! If you're tearing up at an inappropriate moment, just clear your throat. "It interrupts the mechanism in the nasal passage and larynx that controls crying," says Rebecca Nagy, a Charlotte, North Carolina-based meditation expert. Plus, after you clear your throat, you tend to swallow. This lifts your tongue to the roof of your mouth, which blocks the soft palate, making you unable to cry. "I've suggested this technique many times to brides and grooms who had trouble getting through their vows," Nagy says. Source: http://www.womenshealthmag.com/health/human-body-feats

Quote of the Month

"Your body will argue that there is no justifiable reason to continue. Your only recourse is to call on your spirit, which fortunately functions independently of logic." Tim Noakes

Dingley Dozen Fun Run 2009

Healthy Recipe 1
At Last - Guilt Free Eating!

Spring Pasta
Serves: 4 Broad beans, leafy salad greens, asparagus and an array of fresh herbs are just a few examples of the beautiful spring veggies that should be forming part of your meals at this time of year. Enjoy this fresh light spring pasta. It is quick and easy to prepare and tastes great! INGREDIENTS 400g broad beans in the pod 200g fresh asparagus, trimmed and cut into pieces 200g sugar snap peas, trimmed 50ml olive oil 375g wide rigatoni pasta Sea salt and black pepper to taste 4 Tbsp Parmesan cheese METHOD To prepare broad beans: Shell the broad beans (400g should give you about 1 cup of shelled beans). Drop the beans into a large saucepan of lightly salted boiling water and cooked for 2 minutes. Drain the beans and cool quickly with cold water. Double-peel the beans by slipping each bean out of its tough skin. Set aside. To prepare the asparagus and peas bring a second saucepan of lightly salted water to the boil. Add the asparagus for 2 minutes, and then add the peas for a further 2 minutes. Drain and set aside. Cook pasta until al dente. Place veggies, pasta and olive oil in a saucepan and heat gently until warmed through. Add salt and pepper to taste. Serve with a shaving of parmesan cheese. This pasta dish is best enjoyed with a green salad consisting of an array of salad greens, fresh herbs and a light olive oil dressing. Enjoy!
Nutritional Information Per serve Energy (Kilojoules) 2200KJ, Carbohydrates 73g, Protein 20.5g, Fat 16g Fibre 10.25g Prepared by:Vicky Kuriel BSc.(Exercise Physiology), Master of Nutrition & Dietetics (APD), Sports Dietitian

6km Srete 32.58 min 5.30min a km First Fun Run! 6km Benny 33.21 min 5.34min a km First Fun Run! 6km Suzi 33.40 min 5.37min a km First Dingley Dozen Runner! 6km Cristina 35.09 min 5.51min a km First Fun Run & PB! 6km 40.14 min 6.42min a km Beat last years time by 2 min & she was crook! 12km 1.11.02 hr 5.55min a km Ran it like her 6km time! 12km 1.19.45 hr 6.39min a km Biggest distance!

Healthy Recipe 2
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.

Festive Fruit Cake

The referral gifts:

Cooking Time: 1 hour Serves: 8 INGREDIENTS 60 grams Apricots (dried and chopped) 1 teaspoon Bicarbonate soda 500 grams Dried Fruit 1 1/2 cups Flour (self raising) 75 grams Ginger (chopped) 2 teaspoons Honey 1 teaspoon Mixed Spice 1 cup Orange (juice) 1 cup Pumpkin (mashed)
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.

METHOD 1. Place dried mixed fruit, chopped apricots and honey/golden syrup in a saucepan with fruit juice. 2. Bring to boil and simmer for about 5 mins. Allow to cool. 3. Add mashed pumpkin or potato to the fruit and mix well. 4. Sift flour, bicarbonate of soda and mix spice together and add to fruit. 5. Add chopped nuts or ginger and mix well to combine. 6. Grease a 20cm square or 22cm x 12cm cake tin with a little oil and line base with baking paper. 7. Bake at 160 degrees for 1 hours.

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!

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.

Recipe Courtesy of Nutrition Australia

Members Benefits Discounts & Offers

Our Health Professionals
MOBILE COMES TO YOU 0427 978 860

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.

Our Entertainment
401 PRINCESS HWY, NOBLE PARK 9547 5977 Receive 50% off the Ezycard (get it for $4.95) With Ezycard: New Release for a $1 less Weeklies For only a $1 Retail DVDs For 10% off Receive 20% off

Receive 50% off your first consultations & 10% off consultations thereafter.

Receive concession rates.

PARKMORE OSTEOPATHY 159 KINGSCLERE AVE, KEYSBOROUGH 9711 7562

DANDENONG SKATE CENTRE

41 PRINCESS HWY, DANDENONG 9794 8039

Receive 10% off all consults. Rebate available with Manchester Unity
Chelsea Denise Robinson ~ 0411 411 833 SOUTH EASTERN CHIROPRACTIC CLINIC 292 CORRIGAN ROAD KEYSBOROUGH 9798 1402

KINGS COMPLEX
366 BOUNDARY RD 9558 3222 366 BOUNDARY RD, DINGLEY

Receive 10% off Receive 15% off Members Prices & $5 off membership Members receive 2 Games for $15 (usually $20) (works out to be 25% off) Receive Extra Free Gift

Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed

LE MANS GRAND PRIX

11-55 WATERVIEW CLOSE, DANDENONG STH 8787 8178
11-55 WATERVIEW CLOSE

receive 10% off all consultations

159 KINGSCLERE AVE, KEYSBOROUGH 9711 7562

Cnr Nepean Hwy & Warrigal Rd, 9583 1244

1800 087 374

Receive Special Rates & Exclusive KeepFit waiting periods waived for claiming on your training.

SPRINGVALE

9547 4774

www.mycmsite.com.au/michellek

Our Food
FASTA PASTA KEYSBOROUGH
330 CHELTHAM ROAD, KEYSBOROUGH
Receive 25% off total bill. Max $20 off.

Our Needs
Get the right footwear

20% OFF FOOTWEAR Receive a FREE hot drink with any meal purchase. (effectively works out to 20% off)
SPORTSMART Ian Street, NOBLE PARK 9548 5188 (at Noble Park store only)
Keep your Kids Active with the Outdoor Fitness Program for Kids

CAF
SHOP G1 PARKMORE SHOPPING CENTRE 9769 1466

FREE bottled water or yoghurt with every sub/wrap purchase

NOBLE PARK - Cnr Douglas St & Heatheron SANDOWN Cnr Princess Hwy & Browns Rd

(effectively works out to 20% off)

0422 248 283

SOUTH EASTERN SUBURBS

Receive 25% off the session fees 20% off the Retail Price & ongoing nutritional assistance
Fat burning & Weight gaining packs available also

Mehfil
Indian Restaurant 9798 7544 291 Corrigan Road, Keysborough Mordialoc Kebab 9590 9154 204 Lower Dandenong Road

Receive 20% off Sunday to Thursday Evenings Open 5pm to 10pm Cash Only

Kebab & Can for $8 (works out to 15% off)

Specialising & Consulting in Nutrition & Supplements

Become a Trainer
Get qualified

Franchise Directory
NSW
Albury Baulkham Hills Blacktown Blakehurst Collaroy Coogee NEW Cranebrook Drummoyne Earlwood Enfield Frenchs Forest Glebe Glenbrook Glenmore Park Kellyville Manly Miranda Parramatta Peakhurst Penrith Queens Park Rose Bay Rushcutters Bay Sans Souci Shellharbour St Clair St Ives Sutherland Terrigal Warners Bay W. Pennant Hills Willoughby

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

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

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.

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

Toning Rotation what to bring to toning sessions

PLEASE NOTE THE CHANGES IN THE ROTATION IS WEEKLY
SEP 28
TH

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

to the 3 OCT

rd

OCT 5

TH

to the 10 OCT

th

OCT 12

TH

to the 17 OCT

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FITBALL
OCT 19TH to the 24th OCT

BANDS
OCT 26TH to the 31st OCT

WEIGHTS
NOV 2ND to the 7th NOV

VIC
Balwyn Beaumaris Bendigo Bentleigh Berwick Box Hill Camberwell Carlton

FITBALL
NOV 9TH to the 14th NOV

BANDS
NOV 16TH to the 21ST NOV

WEIGHTS
NOV 23RD to the 28th NOV

FITBALL

BANDS

WEIGHTS

Dont have your own? Youll need one. You may purchase one from your trainer...

Fitballs 55cm Blue or Green $50. 65cm Blue or Green $59. 75cm Blue or Green $65.

50 00 00

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

New Zealand
Auckland Browns Bay

We do it outdoors