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FUN RUNS!
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
th
Time Per KM
Placing in Race
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Placing in Category 15
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0:09:41 0:09:41
134
134 th
15 th 12 5
th
th
BRAESIDE PARK
Distance 3km Wa lk
Gaye Guest Michelle Wachter Jeannette Moore Matthew Edwards Aaron Edwards Paul Issai
48th 9th
Timetable Updates
7:15pm Toning on Tuesday moves to 6:30pm Stretch n Flex sessions stopped for now.
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
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
October 2005
than a chore.
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
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
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).
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
=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)
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
October 2005
Member Benefits
LOCAL DISCOUNTS
BUDGET BUYS
Craig & Michelle Wachter
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
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
SOUTH AUSTRALIA
Blackwood Campbelltown Glenelg Magill Mt Gambier Port Lincoln Prospect West Lakes
ACT
Deakin Gungahlin ANU
QUEENSLAND
Chermside Runaway Bay Windsor
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
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
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
October 2005
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 $________________
T-shirt: $25
XL
XXL
Please make cheque payable to Step into Life Keysborough As per file or please complete details below
------------------------------------------------------------------------------------------------------------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
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