Step into Life Keysborough

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

March 2010, Issue 42

Local News
For those who didnt know or are unsure about ALL the variety & Benefits that we doing this month... Mon to Fri in the park -

Directors Desk 12 done and 2 behind!

Dear Members, family and friends I started my 3 month new years goal on Monday th January 11 and so far I have done 17 of my 36 planned workouts. I am 2 sessions behind schedule but going well. 3 months (12 weeks) th th Jan 11 Feb 11 th Feb 11 Feb 28th Jan 11th to April 4th 12 sessions completed 5 sessions completed

Kickboxing

Toning with Fitness Balls

Cardio

Powerflex on Wednesdays, its gettin dark but we have a light!

To refresh your memory, my goal was to do 36 Power Flex type / core strength sessions over a 3 month period so 3 sessions per week. I have completed 17 sessions so far and wow I can already notice a difference! My goal was to improve my core and all round muscular strength and flexibility. My first step was to put together the ideal program to achieve my goal. I used my own knowledge; our very own Power Flex; Fit ball and toning programs; information from various Physios; and our talented Step into Life trainers. The improvements I can see already are improved posture when sitting at my desk; my low back does not get tired as quickly when standing; my running and cycling muscles are not fatiguing as quickly and the old six-pack is starting to come back! I am calling this program the Strength Base program. With a strong strength base I can then maintain it and build on it. Would you like to try the Strength Base Program?

Raining Toning Sessions are in the hall, Cardio/box can still get wet This Local News is Continued on page 5....

Timetable
Monday Tuesday Wednesday Thursday Friday Saturday 6:00am Cardio 7:45am Kickbox 6:00am Kickbox 6:00am Toning 6:00am Cardio

PLEASE SEE LAST PAGE FOR CHANGES IN TONING ROTATION

9:15am Cardio

5:30pm Toning 6:45pm Kickbox 6:45pm Cardio 6:00pm Toning

7:15pm Cardio 7:15pm Toning 6:45pm Powerflex 7:15pm Toning

9:15am Toning 9:15am Kickbox

5:30pm Cardio 4:00pm Kickbox

Take up the challenge and do at least, 1 strength base program per week for the months of March, April and May! Your commitment means doing this program over and above your regular training sessions. If you would like to give it a go, then simply let your trainer know that you wish to do the Strength Base Challenge. They will provide you with a program record sheet and sign off on your progress each week and help with technique instruction. I hope you can do more reps than I can!
Continued on page 2

BootCamps 4 weeks left! Next Package is Friday nights in May

Next Fitness Test Training Package Sunday evenings in April

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 February: 50 points Angela Hatzis 200 points Sam Von Dinkage 500 points Cristina Cvetkoski Henryka Zabawaski 1000 points Jan Cogger 1500 points Zofia Oktaba Well Done Guys! Show off your hard work by purchasing your Training Club awards points shirt for $22

New Members
Welcome!
Sarah Hurst Charmaine Sproul

Welcome Back!
Salinda Dias Trish Griffin Anita Plavic

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

6 Miranda Edwards 7 Sophia Wong 7 Jodie Sparkes 12 Asija Rizvanovic 13 Ben Holian 13th Elizabeth Stewart 19 Narell Potter
Book these free sessions with your Trainer
th th th th th

th

Member Achievements
Congratulations to the following members who went up a fitness category this month!

Fit. Cat. 5 (intermediate runners) Tracey Nelson, Julie Gubbels, Sarah Hurst Fit. Cat 6 (advanced runner) Angela Hatzis Fit. Cat 7 (super runner) Roshelle Cerveira

Please give me more to write about here guys, email me, record it in your diaries, eg.. your first fun, bootcamp, your first own run, down a pant size, loss of kg etc.

Directors Desk continued

If you can do more than 1 session per week then that is a bonus. More strength base sessions means more strength! I would love to hear about your progress, so drop me an email and let me know how you are going. larry@stepintolife.com.au. Check out the new excellent outdoor fit ball holders on the next page under the merchandise section. No more chasing your fit ball around the field when the wind blows and you could always let Fido have a spanking new water bowl! All Step into Life trainers nationally will be rolling out new group outdoor personal training programs in the coming weeks which means more tough sessions to whip you into shape. Have a fantastic time training and enjoy the Strength Base Challenge. Regards Larry Cohen Director

Member Profile
Melissa Vaillant
Mel has been a member of Step into Life Keysborough since April 2008
SiL Keysies Member Rewards Member of the month will either receive Unlimited sessions* for the month or a $50 S.I.L clothing merchandise voucher* *must be redeemed before the end of the month.

Questions.
Where were you born? I'm an Aussie!!! First generation, Born in Oakleigh Hospital!! What is your current profession? Public Servant!! Yeah! Yeah! You ALL know where!!! What sport have you been involved with during your life/best achievement? Umm basically Volleyball hard court and indoor beach my whole life!! I usually did all the field events at school! What is your favourite naughty treats? Well Well Well where to begin!! Probably easier to say what i don't like!! But at the mo it's BEER!!!! What primary and secondary school did you attend? Primary school - Hughesdale primary, Secondary school - Our Lady of the Sacred Heart (Bentleigh) Can't you tell! After all i am a Lady!! What is the nicest thing anyone has done for you?. The Nicest thing!! Various people have done nice things for me! But i suppose the nicest thing for me is when true friends are there for me when i need them and are supportive of me even when i want to throw in the towel! They believe in me! What is something we would have never guessed about you? Hmm! I hate talking to people on the phone!! I prefer texting! And yes I only talk when I am around people!!!!! I am quiet at home!!!(ok stop laughing) Oh yeah I also love using exclamation marks!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! What is your goal for the next six months exercises or other? To lose everything I have put back over the last 3 months and basically commit to training and commit to myself! (easier said than done) Interest and hobbies? Obviously at the moment it's BEER, but I love Volleyball though i haven't played for awhile, Reading and music!! OH!! ROCKBAND!!!!!!!!!!! What is your favourite session and what results have you seen since starting SIL? Ha Ha, i love and hate all sessions. The variety is what keeps me working out interesting The main result i wanted was to get out of bed with no or minimal back pain. That has been achieved! Now to get rid of more weight and more inches!!

Events What is happening? Id love to join in!

WHEN
Mon Mar 8th Sun Mar 14
th

EVENT TYPE
WHY?? FUN RUN FITNESS BENEFITS

DETAILS
WHY WEEK for SiL Victoria
Explanations during sessions as to why we do these things

TIMES
All sessions this week 14.1km & 5.7km Run/Walk

Fun Run - Run For Kids FITNESS TEST

Achieve your Goals, Create more targets to hit!

Sat Mar 27 th Sun Apr 4 Tues Apr 6th Sun Mar 28th

th

8am Sat 7pm Sun 6am Tues

1pm to 4pm

Roller Skating in Dandenong & SiL Keysie Benefits Meeting

Come, see & understand the many benefits offered to you!

Sun Apr 11

th

PACKAGE

Fitness Test Training

Be taught the correct tips & tricks to advance your skills, improve your Personal Bests & be able to achieve other goals!

Sundays Fitness Test Training 5:30pm

Mon Apr 19th Sat Apr 24th Sun Apr 25 Sat May 1st
th

FRIENDS BENEFITS PACKAGE

Bring a Buddy WEEK SiL VIC

Bring as many buddies to as many sessions as you can this week

Every Session ALL week BC 6:30pm PF 6:30pm

Go Carts & Benefits Meeting BootCamp & PowerFlex

Friday Packages begin for 8 weeks

Merchandise
Athlete Style Singlet

www.stepintolife.com/treat-yourself.php

Competitor T-shirt

Fit ball bowl S

$36.00 $38.00 Choose your style: Athlete Singlet or Competitor T-shirt.

$6.00

Health & Fitness Article

Three Common Nutrition Myths
1. I dont need to worry about what I eat because I exercise a lot and my weight is okay It is never okay to not take an interest in what you are putting into your body. Food is your fuel. If you are fuelling your body with high fat, low fibre, nutritionally poor food, your engine is not going to be operating opera at full tilt. The immediate impact of a diet high in fat and sugar and low in fibre and nutritionally rich foods are low energy levels, fatigue and possibly even greater likelihood of getting sick. In the long-term term illnesses such as heart disease, certain certain cancers, type 2 diabetes and various bowel problems will be far more likely. There is never a good excuse to not eat well. Starting with a few small changes with the ultimate aim of a well balanced nutritious diet is a great goal for anyone to have. 2. Bread, potatoes and most carbohydrate carbohydrate-rich foods are fattening Despite many fad diets calling for the elimination or reduction in carbohydrate carbohydrate-rich rich foods, these foods are extremely valuable and add an array of nutrients to our diets including carbohydrate, carbohydrate, fibre, vitamins and minerals. Choosing the right kind of carbohydrate-rich carbohydrate rich food is the key. Low glycemic index foods including grainy breads, pasta, sweet potatoes and veggies are perfect to include on a daily basis. The key to long-term long weight loss success is balance and moderation. 3. Red meat has no part in a healthy balanced diet Red meat can be an extremely valuable food in our diets. When selecting red meat always choose cuts that are lean and trim all visible fat prior to cooking. Red meat is an excellent source of iron and zinc, B vitamins and protein. Once again moderation is the key; we only need approximately 100g of cooked beef, lamb, chicken or pork per day.

Chirnside Park Sports Co. o. is coming to you with an exclusive deal. So what is the deal? Clients of Step into Life wil will l be able to purchase footwear and apparel with a discount of 20% off and thats not all, the best part of this offer is we come to you you! All of the staff have professional training to distinguish what shoes are best for you. Once ordered, the shoes will be on your feet within two weeks. The only commitment from you is that you place a deposit (30%) when ordering. Hope to be fitting your feet soon! Chris Telley Sports Co. (cp) field representative m: 0413 103 047 ( 11am 6:30pm) p: 9726 5091 e: Chirnside@sportsco.com.au Shop 508 Chirnside Park shopping centre Maroondah hwy 3116

Chris will be at our Benefits meeting March 28th 1pm ~ 4pm for our first fittings & orders

Local news Page 1 continued....

Fitness Tests to track how youre going, BootCamps to push you even more, come Saturday morning we finish up at our cafe.
To help with setting and achieving goals, keeping up to date with competitions that run - to assist all this also we have our Benefits below.

Our Yearly Social & Active Benefits Events

MAR 2010
SiL Keysie Benefits Meeting & Roller Skating March 28th 1pm 4pm SiL Keysie Benefits Meeting & Go Carts th April 25 1pm 4pm Winter Lunch Meeting th May 30 1pm 2pm

SEP 2010

Punish the Groom & his men

APR 2010

OCT 2010

Keysie Competition

MAY 2010

NOV 2010

SiL Keysie Benefits & Ten Pin Bowling

JUN 2010

Step into Life Victorian Mini Olympics

Lets all go and rave and compete to show how good & loud we are! Winter Dinner Meeting

DEC 2010

Christmas Lunch

JUL 2010

JAN 2011

Fund Raising Fitness Event

AUG 2010

Sumo Wrestling

FEB 2011

SiL Keysie Benefits & Pool

Healthy Recipe
At Last - Guilt Free Eating!

Referrals
Apricot Yogurt Slice

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.

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.

Ingredients (No. of Serves 12-16 slices)

2 cups (320g) chopped dried apricots 2 cups (200g) low fat toasted muesli 1/2 cup (50g) shredded coconut 2 x 9g sachets (1 pack) Jelly Lite Peach Apricot 1 cup (250ml) natural yoghurt

OR
http://www.stepintolife.com.au/tell-a-friend member.php

Method
Preparation Time: 15 minutes Setting Time: 4-6 Hours 1. In a large bowl mix together the apricots, muesli & coconut. 2. Dissolve the 2 x 9g sachets of jelly crystals in 250 ml hot water and stir through the muesli mix with yoghurt. 3. Press mixture into a shallow tin and place in refrigerator to set for 4 to 6 hours. When set, cut into slices.
Source: The Biggest Loser Official Australia Site www.thebiggestloser.com.au

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!

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

---------------------------------------------------------------SiL Strength Base Challenge

1. 2. 3. It is made up of 34 exercises in total. It involves own body weight exercises; fit ball and some band work. The idea is to do 1; 2 or 3 sets of each exercise and record the reps. There should be minimal rest time between each exercise.

Fresh Right Now

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

Exercise sheets are available to current members from your trainer upon request.

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 offer. 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 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 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.

Our Favourite Favourite Local Restaurants/Food Stores

330 CHELTHAM ROAD KEYSBOROUGH 9769 1999 FAX: 9769 0799
Managers Denver, Savina & Jeff

Receive 15% off YOUR MEALS & DRINKS!

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 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

Entertainment
401 PRINCESS HIGHWAY, NOBLE PARK

NOBLE PARK - 9547 5977 Manager: Maria

KINGS POOL HALL - 366 BOUNDARY RD, DINGLEY 9558 3222 SKATE CENTRE - 41 PRINCESS HWY, DANDENONG 9794 8039 LEMANS NS 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

Sporting Goods
MOBILE COMES TO US 9726 5091 0413 103 047 ( 11am 6:30pm) Chris Telley Field Reprehensive 20% OFF ALL FOOTWEAR & APPAREL Place a deposit for what you order & the goods will be delivered within 2 weeks.

Health & Beauty

Health & Beauty with Aloe Vera
MOBILE COMES TO YOU 1b Frank Street NOBLE PARK PA 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 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 Cranebrook Drummoyne Earlwood Enfield Frenchs Forest 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 Warners Bay W. Pennant Hills Willoughby QLD Broadbeach Buderim Caloundra Everton Park Forest Lakes Kawana Lockyer Valley Mackay Morningside Runaway Bay QLD Cont Stanthorpe Wilston 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 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 VIC Balwyn Beaumaris Bendigo Bentleigh Berwick Box Hill Camberwell Carlton VIC Caroline Springs Caulfield Chelsea Cheltenham Cranbourne Croydon Diamond Creek NEW Doncaster Essendon Eltham 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 New Zealand Auckland Browns Bay

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 NOW MONTHLY
MARCH TONING SESSIONS ARE FITBALL APRIL TONING SESSIONS ARE WEIGHTS MAY TONING SESSIONS ARE RESISTANCE BAND
Dont have your own? Youll need one. You may purchase one from your trainer

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