Step into Life Keysborough

Wachter Reserve, Kingsclere Avenue

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

March 2011 , Issue 54

Local News
With the year well underway and Easter (uh-oh!) on its way we managed to pack alot into Feb. With our benefits meeting helping to highlight why we are training, a triathlon or two to shake it up & get out of our comfort zones & an amazing fitness test to reinforce how awesome we all are with heaps of PBs & increases in fitness categories, I wonder what March holds in store for us?! As it is starting to move into the colder months of the year & we start to mumble WHY do I do this? as we leave the comfort of our cosy houses REMEMBER during these months we subconsciously allow ourselves to work harder & at the same time our bodies are already working harder to keep warm which would not happen if we were inside climate controlled rooms. So seize the opportunity to get out there & increase the intensity of your workout, we promise that when you get home your doona will still be waiting for you! Coming up later this month we have the Lakeside Fun Run in Pakenham we already have 10 of us signed up! Its still not too late if you are interested check out the Events page. While youre there check out the date of our next weekend bootcamps & our Keysie Ball put the dates on the calender, theyll be here before we can say Happy Easter! Our assistant trainer Mon or Homans as you may hear us call her has entered the Oxfam Trailwalker which is a 100km endurance walk through the Australian bush on April 1st. She is in a team with 3 other girls (The Sunrise Sisters) & they are hoping to raise $2000 to go towards Oxfam who work to fight poverty and injustice in 26 countries around the world, including Indigenous Australia. Your donations would be a great help & can be done online at: http://www2.oxfam.org.au/trailwalker/Melbourne/team/248 Go Homans! Good Luck!

Directors Desk Exercise or diet first?

Dear Members, family and friends If I was forced to make a choice between exercise and a diet for a client, and I was only allowed to choose one of those to start off with which one would I choose? I would choose exercise. In my experience tackling an exercise regime as a first step will lead to a whole range of positive changes including eating habits, improved self esteem, confidence and quicker fat loss and long term weight loss. Research shows that people that have paid their dues from an exercise point of view feel more positive; have an improved attitude and make healthier and less fattening food choices. On Sunday I was at a function at Crown in Melbournes CBD and I was at a table with 10 other people. Two of the women were talking, one was talking about her success at Weight Watchers and the other was saying how she is training three times per week. I was eavesdropping with great interest! I was interested to see how the conversation progressed and how the lady who was exercising talked about fitness, body tone, sleeping better, friends she has made and an improved sense of energy and the other lady talked about a loss of 800 grams this week, points and discipline to be weighed each week The weight of an object (including humans) is important when doing an engineering calculation to ascertain if the total weight will allow a plane to take off or not, but it is not a very valid indicator of health. It should be used as a guide and a guide only. It is not the one key success indicator. Continued on the next page

Timetable
Monday Tuesday Wednesday Thursday Friday Saturday 6:00am Cardio

Please note that if wet weather evening toning sessions & Saturday mornings will be held at Dandenong South Primary School Hall.William Avenue, Melway Ref Pg. 90 D10

6:00am Kickboxing 6:00am Toning 6:00am Cardio

6:30pm Powerflex 6:45pm Toning 6:00pm Cardio 6:00pm Toning

7:15pm Cardio

7:15pm Kickboxing 7:15pm Toning

BootCamps Fri 7pm & Sat 6am Run for Kids Training Wednesdays 7:15pm

7:45am Kickbox

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 Standard or Fingerless $25 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 January: 50 point James Donaldson Celestine Pau 200 points Maria Zagarelos 500 points Roger Galway Irene Sin 2000 points Zofia Oktaba 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! Kristel Fersterer Tegan Berry Zijad Skenderovic

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

7 Sophia Wong 8 Melva Watson 13th Ben Holian 13 Liz Stewart 27 Paul Issai 29 James Donaldson
Book these free sessions with your Trainer
th th th th

th

Exercise or diet first continued: If your primary goal is fat loss, a reduction in clothes size, improved health and improved cardiovascular fitness then making sure your life includes exercise is vital. Exercise training with Step into Life ensures that you are exercising correctly in the correct heart rate zones; using the correct technique and receiving the motivation to do so. Obviously what you put into your mouth is going to affect the outcome of your goals and your energy levels, however I believe people would be more successful if they tackle exercise first. If they increase their activity, increase their exercise and get fitter then they become a more efficient fat burner, increase their metabolism, make less bad food choices and they are a healthier individual. If you know someone in your life that could benefit by just simply being fitter then why not tell them to come along to a Step into Life free session and get fitter instead of joining another weight loss program! Pat yourself on the back because as a Step into Life client you are tackling exercise first. Regards Larry Cohen Director

Member Profile
Cindy Dauria
Cindy has been a member of Step into Life Keysborough since September 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? I was born in Manfredonia Italy, an awesome coastal town that sits blissfully on the Adriatic coast. What is your current profession? I am a Customer Service / Sales Support Officer for Jasol Chemicals, a mere stepping stone to Greenpeace. I hope to return to study English Literature in the second half of this year - follow your dream career people. Don't ever settle!! What sport have you been involved with during your life/best achievement? As my parents were forever working, my sporting achievements were mainly within school hours.I am most proud to declare that I won the blue ribbon in grade three for hurdles! Please bear in mind that I was the smallest in the year level and still came first! She who is smallest may have the last laugh haha! After my school years I dabbled in Gaelic Football for a while but found that I was no match for six foot Irish females built like brick walls and who had the impression that every game was somehow a bloody war... Hmm still dont know how I lived through that one. I also love to body board and surf! On the rare occasion when I actually do stand on the board, I can't tell you what a rush it brings! All I know is that I totally understand how the words 'Narly dude' came from! When you surface from being trashed by a wave, funny sounds just scramble out of your mouth, its quite hilarious actually! Also, I have to say, my biggest sporting achievement is that I actually climbed a mountain last year! Mt Warning in NSW to be exact and it was FANTASTIC!! A long way to the top, with a bit of rock scrambling included and I was on top of the misty clouds! Bought a tear to my eye... Hmm must do that again... What is your favourite naughty treats? Chips chips and more chips! I can't help myself! I looove salt and vinegar and barbeque flavour the most... hmm might go grab some now.. What primary and secondary school did you attend? I had the pleasure of being educated in the fine educational establishments of St Anthony's Primary School and Noble Park Heights Secondary College. Both institutions situated in the lovely grounds of Noble Park. What is the nicest thing anyone has done for you?. My sister once made me a surprise birthday cake completely made out of pancakes! I'm not a fan of cake and she knew my addiction to yummy pancakes and cream and she made this amazing pancake cake. It was so sweet and the cake was too! Ahh what a great day that was! What is your goal for the next six months exercises or other? To actually run a marathon and stop whining about wanting to do it... I WILL do it!! Interest and hobbies? I love to read and write and I also love art... All forms of art are fascinating! I love creative people and I feel that everyone should connect with their creative side and bring something to the world that is totally unique. No one gives themselves enough credit now days! Freedom of expression people! Please use your minds, create and share! What is your favourite session and what results have you seen since starting SIL? My favourite session changes from month to month. I'm loving toning with weights at the moment! This may sound crazy but I love feeling sore and sorry after a session, makes me feel a sense of accomplishment! I also have to say that since I started with SIL I can now run at least four kms without stopping!!! Before SIL I couldn't run 10 metres! I feel healthier and happier and honestly, if I can do it seriously, anyone can!!!

Events What is happening? Id love to join in!

WHEN
Wednesday March 2nd

EVENT TYPE

DETAILS

TIMES

MARCH 2011 Need your FITBALLS at ALL Toning Sessions PACKAGE Run For Kids Training 7pm Package 6 Weeks, from 1 hr to 2hrs Wednesday nights 7pm Different Locations Book via registration form MARCH FUN RUN LAKESIDE FUN RUN Sun 27rd Pakenham 4km Walk/Run & 8km Run, $5 discount if signup before March 1st, 20% discount if group over 10 signs up. APRIL FUN RUN RUN FOR KIDS Sun 17th
APRIL

CAMP

MAY JULY

FUN RUN EVENT

WILSON PROM & B/CAMPS Camp for 2 nights, Bootcamps held on call. MOTHERS DAY CLASSIC STEP INTO LIFE KEYSIE BALL! Our first ever Keysie Ball, open to our members & their partners for a great night of dancing, awards & dress your best! SANDY POINT HALF PUNISH THE TRAINERS DINGLEY DOZEN SPRING INTO SHAPE I DE CASTELLA MELBOURNE MARATHON SPRING INTO SHAPE ii KEYSIE COMPETITION

Fri 8th Sun 8th Sat 17

th

AUGUST SEPTEMBE R

FUN RUN EVENT FUN RUN FUN RUN FUN RUN

OCTOBER

FUN RUN FUN RUN

NOVEMBER

EVENT

Health and Fitness

Staying well hydrated through the summer months
Every little cell, tissue and organ in your body needs water. Your body depends on water for survival. Staying on top of your daily hydration needs will see you enjoying better health and functioning more optimally in your activities of daily living. How much water do I need everyday? Recommendations vary considerably but in reality each individual is different and therefore what is adequate for one might not be for another. Typical signs of dehydration include; a dry mouth, fatigue, headaches, dizziness, darker urine or in more extreme cases little or no urine. During the summer months, fluid intake needs to be increased in order to avoid these symptoms. Hot humid weather can have a significant impact on your hydration levels. Water is the best option for staying hydrated, however there are numerous drinks and foods that can help provide the water you need. Always be mindful that drinks such as fruit juice, soft drink and sports drinks can all add significant calories to your diet. It is advisable to keep these to a minimum. However if you intend on exercising at a high intensity for longer than an hour, sports drinks can become extremely useful. Sports drinks have been specifically formulated to help retain fluid more effectively than water and provide a good level of carbohydrate to assist in maintaining blood sugar levels. Fresh fruit and vegetables may also contribute to your hydration level as they have high water content. A few tips for staying well hydrated Keep a bottle of water with you at all times. Aim to refill it a couple of times over the course of the day

Increase your water intake when exercising. Make sure you drink sufficient amount before, during and after your
workout.

Include a glass of water at all meals Adding a slice of lemon or lime to water may assist in making it more appealing and thereby encourage you to drink
more frequently.

Include plenty of fresh fruit and vegetables in your diet on a daily basis. The high water content will contribute
significantly to your overall hydration levels.
Vicky Kuriel BSc. (Exercise Physiology), Master of Nutrition & Dietetics (APD), Sports Dietitian

Merchandise
Look great, stay cool and dri at your next event with a Step into Life Dri-fit event shirt or singlet. Event T-shirt mens Event T-shirt ladies Event Singlet mens Event Singlet ladies

$44.00

$44.00

$42.00

$42.00

AWARDS FOR 200+ IN FEBRUARY

Maria Zagarelos
First Session 19th October 2010 Total # Sessions 56 Fitness Tests 2 BootCamps - 6 in Total 1 Teaser 2 Marines 1 Recruits 2 Navy Seals

Roger Galway
First Session 31st August 2009 Total # Sessions 124 Fitness Tests 6 Keysie Competition - 2010

The Girls; Jess, Irene & Maria at the Womens Tri-Athlon th 13 Feb, with their Cheerleader Az in Mordialloc.

Irene Sin
First Session 2 March 2010 Total # Sessions 121 Fitness Tests 5 BootCamps 13 in Total 2 Teasers 4 Marines 3 Recruits 4 Navy Seals
nd

Mini Olympics - 2010 Keysie Competition - 2010

Recruits Hatzis, Zagarelos, Bird, Carballido, Edwards, Holian, Kareroa, Mckenzie & Henderson at the Navy Seals BootCamp at Edithvale Beach.

Zofia Oktaba
First Session 21st August 2006 Total # Sessions 485 Fitness Tests 14 BootCamps 8 in Total 5 Recruits 3 Marines
Keysie Competition 2006, 2007,2009

Mini Olympics - 2008, 2009 & 2010

Az & Irene Soaked after their Mini Triathlon together in Sandringham.

Healthy Recipe
At Last - Guilt Free Eating! Open Pita Bread Sandwich
This Open Pita Bread Sandwich with capsicum dip (or Tzatziki if you prefer), green capsicum, tomato and low fat cheese makes a healthy and tasty lunch. Capsicums are high in vitamin C, rich in beta carotene and foliate, assist in lowering blood pressure and break down cholesterol build up. If you want to add a protein source to this sandwich, chicken breast is a great option. This recipe is low in fat and a good source of protein. Energy per 100g: 637kg 152 Cal Fat per 100g: 2.5g This Recipe Serves 2. Ingredients: 4 small pieces of pita bread or naan bread. 2 Tablespoons capsicum dip (or Tzatziki if preferred) green capsicum, finely sliced 1 small tomato, cut into 8 wedges Shavings of low-fat tasty cheese (or parmesan if preferred) Method: Spread both sides of bread with dip. Place tomato and capsicum on top, and top with tasty cheese. Serve immediately or toast in sandwich press if desired (until golden brown) Source: www.weightloss.com.au

Referrals
Friends

Thanks for Referring Your

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.

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

See us on:

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!

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

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.

Members Benefits
Our Health Professionals
SOUTH EASTERN CHIROPRACTIC CENTRE
292 CORRIGAN ROAD KEYSBOROUGH 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

Discounts & Offers

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 MOBILE MASSAGE DONNA COMES TO YOU! 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

Please ase support our national and local traders, and take advantage of the discounts they offer. Simply, show youre Step into Life Life key ring to the staff of participating outlets.

CHELSEA

PARKMORE OSTEOPATHY

159 KINGSCLERE AVE KEYSBOROUGH 159 KINGSCLERE AVE KEYSBOROUGH INFORMATION FORMS AVAILABLE FROM YOUR AVAILAB 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 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. 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

Open till 11pm every night. Open till 10.30pm every night

Entertainment
401 PRINCESS HIGHWAY, NOBLE PARK

NOBLE PARK - 9547 5977 Manager: Maria

Present your keyring & This ad to Receive 25% off 2011 Ezycard & 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 ENONG STH 8787 8178 TENPIN BOWL - Cnr Nepean Hwy & Warrigal Rd, MENTONE 9583 1244

Health & Beauty

1b Frank Street NOBLE PARK 8502 7060
NO APPOINTMENT NECESSARY

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!

Tease Tea 9/7 Olive Grove KEYSBOROUGH 110 Hemmings Street Dandy West

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

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

Become a Trainer
Get qualified

Franchise Directory
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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 MARCH TONING SESSIONS ARE FITNESS BALLS APRIL TONING SESSIONS ARE WEIGHTS MAY 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

We do it outdoors

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