Step into Life Keysborough

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

September 2010, Issue 48

Local News

Directors Desk
Weight or Fat Loss?
Dear Step into Life Members, family and friends If you looked in the mirror and you were happy with what you saw, but the number on the scale had not changed, would you be happy?

Huge thanks to our Teams Below for representing Step into Life Keysie in the SiL Victorian Mini Olympics Sunday August 29th Greatly appreciated are we for your early morning start, fantastic supportive team spirit & awesome performance, Well Done Kommandos!

KEYSIE KOMMANDO TEAMS 2010

Please take a moment to ponder this question. This is an interesting question and the answer will determine if you want weight loss i.e. the number on the scale or if you want fat loss and body composition change. If you asked an engineer what weight is used for, they would tell you that weight is important when calculating how much power is needed to lift a certain weight, like an aeroplane. Weight is determined by using a scale and this is most often not the ideal way to assess human fitness, health and appearance improvement. When looking in the mirror, if you are happy with what you see that means your body composition has changed and your percentage of body fat has dropped and your clothes fit better. All of these positive results can occur and the number on the scale may not change. At Step into Life all of our trainers are very conscious of the fact that our training programs will definitely cause body composition change, fat loss and overall health improvement but they may not make the number on the scale change in all clients. The mindset of weight loss and fat loss is important. When training at least 3 times per week with Step into Life and doing some activity on your own, body composition change will start to occur in as little as 2 weeks. A decreased number on the scale may take a little longer to occur. I would encourage all Step into Life members to change their mindset to focus on body composition and fat loss and weight loss will take care of itself. Talking about activity it was fantastic to see 140 plus Step into Life trainers all playing beach volleyball on Gold Coast beach under the guidance of Kerry Pottharst (Gold medallist) and her team.
Continued on page 2

CAPTAINS MAJORS COLONELS 5km W 5km W Sharleen Zofia Daryl 5km R 5km R Soph Lyly Rob 10km R Jojo 10km R Glenno Brent Relay Relay Irene Doris Brownie Relay Relay Rimas Stu Jess Relay Relay Brock Shivani Shaz Relay Relay Sarun Ed Matti Relay Relay Van Cristina Benny Relay Ange rd The Captains Placed 3 Overall! What a great achievement!
Please note that wet weather toning sessions will be held at Dandenong South Primary School Hall.

Timetable
Monday Tuesday Wednesday Thursday Friday Saturday 6:00am Cardio 8:15am Kickbox 6:00am Toning 6:00am Cardio

5:30pm Toning 6:45pm Toning 6:45pm Box/Car 6:00pm Toning

7:15pm Cardio

5:30pm Cardio 4:00pm Kickbox

7:15pm Toning

BootCamp Package Friday Nights 7pm until 24th Punish the Groom Sep 25th

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 August: 50 points 200 points Sarun Phin Irene Sin Sharleen Dcruze 500 points 1000 points 1500 points 2000 points Melissa Brown 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! Katrina Armstrong Anna Popo

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

2nd Julie Capper 3 Ly Holian 19 Mario Bird 27 Andrew Leszko 28 Melissa Brown
Book these free sessions with your Trainer
th th th rd

Directors Desk continued

The 2010 annual Step into Life conference was a huge success. It was our biggest conference ever with 168 Franchisees, family, trainers and staff from all over Australia and New Zealand attending. Kerri Pottharst, lead an inspirational day which included her Journey to Gold, goal setting followed by beach volleyball for all. The vibe at the conference was just infectious and made me feel very proud to be part of the Step into Life family and team. I would also like to extend a warm welcome to the following new Franchise locations that have just completed their initial Franchise training. SIL WA - Cockburn Central and Myaree. SIL NSW - Sthn Highlands; Nowra; Newcastle and New Lambton. SIL SA Fulham Gardens. SIL QLD Pacific Pines. SIL VIC Lilydale; Narre Warren; Prahran; Hampton; Aspendale; Sale and Moonee Ponds. Train hard and try to focus on the look in the mirror and not the scale. Regards Larry Cohen Director

Member Profile
Stuart French
Stu has been a member of Step into Life Keysborough since January 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? Dandenong What is your current profession? Logistics Officer What sport have you been involved with during your life/best achievement? Little Athletics for 10 years Football for god knows how long - 3 Grand Finals (All losses unfortunately) Various other attempts at sport such as Cricket, Tennis, Touch Rugby with differing success. Best achievement was beating Silverton 30.20 to 1.2 in under 15s What is your favourite naughty treats? Jiggy Jig What primary and secondary school did you attend? Maralinga P.S Noble Park High School Melbourne High School What is the nicest thing anyone has done for you?. Agreed to Jiggy jig (unless my wife is in earshot and then it changes to married me ;P) What is your goal for the next six months exercises or other? Excercise - maintain a level of fitness that I may need to call upon in the future in order to prevent days of pain afterwards Other - win tattslotto and retire Interest and hobbies? Fishing, Shooting, Spearfishing, Football, Fishing, Shooting, Growing Vegies, Fishing, Shooting What is your favourite session and what results have you seen since starting SIL? It was kickboxing till Aaron stopped the Tues night sessions

Events What is happening? Id love to join in!

WHEN EVENT TYPE DETAILS
TIMES SEPTEMBER 2010 Need your FITBALLS at ALL Toning Sessions Fri 7pm Sep 3rd PACKAGE BootCamp Beach Package 3 weeks +1 on 24th Sep th Sep 11 FITNESS FITNESS TEST nd 8am Sat 2 followed by breakfast th 6am Makeup fitness test Tues 14 Sun 9am Sep12th FUN RUN Spring into Shape Series I 4.3KM, 8.5KM. 12.8KM Sun 9am Sep 19th FUN RUN Braeside Park Dingle Dozen BEST FUN RUN 6KM/12KM nd Sat 9:30am Oct 2 EVENT Punish the Groom & His Men The week before his wedding OCTOBER 2010 is WEIGHTS that i provide for ALL Toning Sessions Sun 24th October FUN RUN Spring into Shape II Sun 10Th 2010 FUN RUN Melbourne Marathon Mon 11th FRIENDS Bring a Buddy Week AUGUST 2010 Need your RESISTANCE BANDS at ALL Toning Sessions Sun 14th November FUN RUN Spring into Shape III th Sat 20 2010 FITNESS Fitness Test th t Sun 28 EVENT Keysie Compeition December SOCIAL Christmas Lunch

Merchandise
www.stepintolife.com/treat-yourself.php Outdoor Singlet Drifit Outdoor t shirt Drifit

Front $ 25.00

Back

Front $25.00

Back

Keep cool when training in one of these great drifit singlets or tshirts!

Health and Fitness

The Power of Red Foods
Brightly coloured food doesnt just look appealing, often colour is an excellent signal that the particular food is home to many great nutrients. Red foods contain phytochemicals such as flavonoids and lycopene that scientists are beginning to discover have an array of health benefits. As we move into the warmer months many of the red fruits and vegetables listed below will become more readily available and therefore this is a great time to begin including them in your diet on a more regular basis. Here is a list of a few powerful red foods to add to your shopping list: Tomatoes Tomatoes are a super food and the benefits of tomatoes can be received whether they are eaten raw, cooked or even in sauces. They are low in calories and packed with nutrients such as lycopene, potassium, which is important for heart health and Vitamin C, which helps support skin integrity and immunity. Red Capsicum Include red capsicum raw in salads, grilled or on the BBQ, stir fried or even steamed, whatever your preference you will be receiving a good dose of health-enhancing nutrients. Potassium, Vitamin A, which is key for good vision and a good dose of Vitamin C are all packed into this super food. Red Kidney Beans Kidney beans, just like their legume cousins, contain large amounts of heart-healthy fibre, zinc, which supports reproductive health and wound healing and B vitamins, which are key for neurological function. Red Berries: Strawberries, Raspberries, and Cranberries Strawberries are low-calorie and loaded with Vitamin C, potassium and folate. Fresh raspberries not only taste wonderful but are also an excellent source of fibre and are currently being studied for a certain phytochemical that may be linked to cancer prevention. Dried cranberries are a fantastic portable snack that combines perfectly with a few mixed nuts and sultanas. There is an endless list of red whole foods that simply due to their bright red colour bring with them a wonderful supply of health-enhancing nutrients. Apples, pomegranates, watermelon and cherries are a few more examples. Aim to include a form of red food in your diet on a daily basis to claim your health benefits.
Vicky Kuriel BSc.(Exercise Physiology), Master of Nutrition & Dietetics (APD), Sports Dietitian

Step into life Victorian mini Olympics 2010 keysie commandos! Keysies 10km Runners keysies 5km runners keysies 5km walkers

AWARDS FOR 200+ IN AUGUST

Sarun Phin First Session 26th April 2010 Total # Sessions 50 Fitness Tests 2 BootCamps - 1 in Total 1 Teaser A Keysie Kommando of the Mini Olympics 2010

VIC MINI OLYMPICS KEYSIE KOMMANDO TEAMS 2010

Sharleen DCruze First Session 4th March 2010 Total # Sessions 53 Fitness Tests - 1 A Keysie Kommando of the Mini Olympics 2010

Irene Sin First Session 2nd March 2010 Total # Sessions 48 Fitness Tests 2 BootCamps 5 in total 1 Teaser 1 Recruits 1 Marines 2 Navy Seals A Keysie Kommando of the Mini Olympics 2010 Melissa Brown First Session 16th August 2005 Total # Sessions 506 Fitness Tests 13 BootCamps 13 in Total 5 Recruits 4 Marines 4 Navy Seals Keysie Competitions (2) 05, 06 A Keysie Kommando at Mini Olympics in Years 2006, 2008, 2009 & 2010

Worked hard guys! Deserved a good rest after a birthday party the night before & placing 3rd overall in the morning!

Powerflex on the Sunday mornings

Sumo Wrestling!

Healthy Recipe
At Last - Guilt Free Eating!

Referrals

Tuna & Rost Tomato Pasta

Ingredients (serves 4)
500g tomatoes, halved 2 tablespoons balsamic vinegar 320g wholemeal spiral pasta 150g green beans, trimmed, cut into 3cm lengths 250g broccoli, cut into small florets 1 teaspoon olive oil 425g can tuna in spring water, drained, flaked 1 cup fresh basil, plus extra shredded basil, to serve 1/4 cup pine nuts, lightly toasted (optional) black pepper, to season

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.

Method
Step 1 Preheat oven to 200 C. Line a large baking tray with non-stick baking paper. Place tomatoes, cut-side up, on tray. Drizzle with 1 tablespoon of the balsamic vinegar and season with pepper. Roast for 10 minutes or until slightly soft. Set aside. Step 2 Meanwhile, cook pasta in a large saucepan of boiling water according to packet instructions or until al dente, adding beans and broccoli for the last 2 minutes of cooking. Drain well. Step 3 Toss pasta and vegetables with wilted tomatoes, olive oil, remaining balsamic vinegar, tuna, basil leaves and pine nuts (if using). Season with pepper. Serve immediately with basil garnish. Source Healthy Food Guide, August 2008

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.

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

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

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
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 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.

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 althy Salads, Wraps or 6inch Subs deals available

Entertainment
401 PRINCESS HIGHWAY, NOBLE PARK

NOBLE PARK - 9547 5977 Manager: Maria

Present your keyring & This ad to 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 WATERVIEW CLOSE, DANDENONG STH 8787 8178 TENPIN BOWL - Cnr Nepean Hwy & Warrigal Rd, MENTONE 9583 1244

Health & Beauty

Health & Beauty with Aloe Vera
MOBILE COMES TO YOU 1b Frank Street NOBLE PARK Tease Tea 9/7 Olive Grove KEYSBOROUGH 110 Hemmings Street Dandy West 0401 942 233 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
Receive 20% off the retail price! Great range of herbal teas for your immune system & Green Teas for those extra fat burning results!

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

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

Become a Trainer
Get qualified

Franchise Directory
NSW Albury Baulkham Hills Blacktown Blakehurst Collaroy Coogee Drummoyne Earlwood Enfield Glebe Glenbrook Glenhaven Glenmore Park Kellyville Manly Maroubra Miranda Mosman Mona Vale Newcastle NEW New Lambton NEW Nowra NEW Parramatta Peakhurst Penrith Pymble Queens Park Rose Bay Rushcutters Bay Sans Souci Sth Highlands NEW St Clair St Ives Sutherland Terrigal Thornton/Dungog Warners Bay W. Pennant Hills Willoughby QLD Broadbeach Buderim Caloundra Everton Park Forest Lakes Labrador NEW Lockyer Valley Mackay Morningside Pacific Pines NEW Runaway Bay Stanthorpe Wilston SA Novar Gardens Campbelltown Blackwood Brighton Fulham Gardens NEW Gawler Golden Grove Kensington Gardens Mawson Lakes Mitchell Park Mt Gambier Modbury Northgate North Haven Prospect Salisbury West Lakes Hallett Cove Unley/Goodwood WA Alexander Heights Canning Vale Carine Carramar Cockburn Ctrl Edgewater Ellenbrook Iluka Kingsley Myraee NEW Stirling South Perth Swan View Quinns Rocks Willetton Wembley VIC Aspendale NEW Balwyn Beaumaris Bentleigh Berwick Box Hill Camberwell Carlton Caroline Springs Caulfield VIC 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 NEW Oakleigh Pakenham Prahran NEW Reservoir Richmond Ringwood South Yarra St Kilda Sunbury Templestowe Thornbury Torquay 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 MONTHLY
SEPTEMBER TONING SESSIONS ARE FITBALL OCTOBER TONING SESSIONS ARE WEIGHTS NOVEMBER TONING SESSIONS ARE RESISTANCE BANDS
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