Step into Life Keysborough

Wachter Reserve, Kingsclere Avenue

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

May 2011, Issue 56

Local News
Our Keysie Steppers know how to put the Fun into Fun Run We had great results! Puffing Billy Run for the Kids

Name Gill May Ly Rob James Tegan Kat Shev Theresa

Time 42.39 56.51 1.39.12 1.25.58 1.27.19 2.22.48 1.32.34 1.58.23 1.46.19

Dist 5.2km 5.2km 14.38km 14.38km 14.38km 14.38km 14.38km 14.38km 14.38km

Name Shaz Melva Name Jules

Time 1.32.32 1.21.46 Time 44.08

Dist 13.2km 13.2km Dist 5km

Directors Desk IHRSA Conference 2011

Dear Members, family and friends, I hope this issue of Fresh Air finds you all fit and well. It has been 17 years since I have been back to the USA after living there for 7 years. Mark Cohen, John Pidgeon (master franchise for SA) and myself headed over to San Francisco to attend the 2011 IHRSA conference. IHRSA stands for International Health Racket & Sportsclub Association, and is one of the biggest fitness industry associations with 88 countries represented. This is the big kahuna of fitness expos and conventions internationally! We met with fitness club owners from around the world, attended lectures on various topics from social media to the latest cardio boot camps, talked with exercise gurus on group exercise, outdoor training and the like! It was a jam packed 5 days in San Francisco with items on the agenda from 6:00am till 9:00pm! I am extremely pleased to report that Step into Life are truly experts in our field of outdoor exercise. We do do it outdoors better than anybody else! Our group outdoor personal training programs are state of the art and cutting edge. The exercise physiology behind our programs is in touch with the latest training techniques and philosophies, which was very pleasing to see. Having verified that our product and service is in fact a leader in outdoor training we have further solidified our goal to expand the Step into Life concept internationally which is very exciting. In the March issue of Fresh Air I raised the topic of exercise and diet and if I could only choose one to start off with, which would it be. This topic got many of you thinking and I appreciate the feedback and emails I received. On that note I would really like to receive your feedback and hear your interest in Step into Life having a weight loss/nutritional program for Step into Life members to access? Continued on next page

Sri Chinmoy

Mothers Day Classic Results will be up soon!

Rocky Rob, James, Shev, Lyly & Theresa after finishing their Run for the Kids. (With thousands of people around we couldnt always find all our crew to take a photo with!)

Please check out the Events Page to see the details of our upcoming nd Keysie Ball!! As well as our World Record Attempt coming up on May 22 !

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

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

7:15pm Cardio

7:15pm Kickboxing 7:15pm Toning

8.15am 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 April:

New Members
Welcome!
Helen Topouzoglou

Welcome Back!
Renee Tipker Jeanette Anthony Melva Watson Jake Lucas

50 points Theresa Dang Adriana Pop Nelson Marinho 200 points May-Ann Hill Gillian Grigg James Donaldson 500 points Rimas Kareroa 1000 points Henryka Zabawski

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 $25 See the photos page of the members with their 200+ awards

Member Birthdays
Happy Birthday!
5th Jessie Chau 9th Elaine Young 15th Trish Griffin 19th Lorraine Fabris 29th Zijad Skenderovic 30th Darren Roussety

Directors desk continued: Please drop me an email to larry@stepintolife.com.au with any comments regarding your interest in a weight loss / nutritional program. It can be as short or detailed as you like, what would you like to have access to and how. Would further education through information be of value; would you like to receive eating plans etc. Would you like it to be a web based access program or perhaps attendance to lectures? Please share your thoughts. Some of the Step into Lifes awesome members have gone on to become our best Franchisees. If you have ever wondered what it would be like owning a Step into Life Franchise we would love you to -

If you would like to find out more about what its all about, please contact our state offices on 1300 134 136. Autumn is here and the weather has been great! Soak it up and train hard. Regards Larry Cohen Director

Member Profile
Angela Hatzis
Ange has been a member of Step into Life Keysborough since January 2010
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? South Eastern Private Hospital. What is your current profession? Im a bookkeeper for a company that specialises in insolvency. What sport have you been involved with during your life/best achievement? I played basketball and newcomb in primary school. I wasnt really good at basketball (but I did try), but I was quite good at newcomb (even if some people would not consider it a sport). What is your favourite naughty treat? CHOCOLATE!!! Especially Haighs peppermint chocolate frogs. What primary and secondary school did you attend? Primary: Maralinga Primary School

Events What is happening? Id love to join

in!
EVENT DETAILS TIMES TYPE MAY 2011 Need your BANDS at ALL Toning Sessions MAY EVENT VOLTAREN PAIN Sun 22nd nd Sun 22 MANAGEMENT WEEK Go to Federation Square from 11-3 to be a part of the Guiness World Record Breaking Fitball Class! May EVENT Winter Lunch Sat 28th th Sat 28 Plan now for spring & summer 12:30pm with our inspiring meeting and winter guidlines & SiL winter Venue: incentive programs to get you TBA results for spring & summer! Exclusive to Current & Past Keysie Members. Book with your trainer. JULY EVENT STEP INTO LIFE KEYSIE Sat 16th th Sat 16 BALL! Our first ever Keysie Ball, open to our members & their partners & supportive friends for a great night of dancing, awards & dress your best!
AUGUST SEPTEMBER

Secondary: Chandler Secondary College What is the nicest thing anyone has done for you? Something that money cant buy and that is my best friend who continues to support, encourage and be there for me. What is your goal for the next six months, exercise or other? Something that Aaron and Jess would be pleased with and that is to run 4km less than 20min. Interest and hobbies? Love catching up with my friends/going to see live bands/seeing plays/shopping/cooking What is your favourite session and what results have you seen since starting SIL? I never thought cardio would be something I would enjoy but it is definitely my favourite session. Before starting SIL I would struggle to run 200 metre before running out of breath, and now I can run a distance of 10km and more. I also have to mention that toning and kickboxing sessions have helped me tone up and increase my strength.

WHEN

FUN RUN EVENT FUN RUN FUN RUN FUN RUN

SANDY POINT HALF PUNISH THE TRAINERS DINGLEY DOZEN SPRING INTO SHAPE I DE CASTELLA MELBOURNE MARATHON SPRING INTO SHAPE ii KEYSIE COMPETITION

Merchandise

www.stepintolife.com/treat-yourself.php

OCTOBER

FUN RUN FUN RUN

NOVEMBER

EVENT

Because we took a few days off over Easter we thought wed make up for it with A SURPRISE BOOTCAMP!
Your B.I had alot of fun planning this! Our unsuspecting Steppers didnt know what was about to go down when they arrived for their session after a well earned sleep in on their public holiday lucky we all got those few extra hours sleep they were needed! Like Superman coming to the rescue B.I tore off his clothes to reveal his hidden BootCamp gear...

Jules is jumping for joy!

One for all & all for one.

If you cant go over it & you cant go under it just go thru it!

But it was alot of fun & a good way to get straight back into training after a lazy weekend (& maybe a chocolate or 10 even though no one admitted it!) everyone came away with a smile on the outside at least.

Health and Fitness

Quinoa: A super-nutritious food
Recently exploding onto the healthy eating food scene, quinoa (pronounced keen-wah) is a seed that although discovered 5000 years ago, has only really been gaining popularity in western culture since the 1980s. Although it is cooked and eaten like a grain, quinoa is a seed and comes in a variety of colours from red to purple to green and yellow. It is however most commonly found in stores in an off-white colour and typically in the health food section of your supermarket. So, why the hype and why has this little seed been labelled the latest and greatest superfood? To begin with, although quinoa is a seed it is also a complete protein, meaning that it contains all the amino acids necessary to meet our nutritional needs. This fact makes it a rarity in the plant-world as complete proteins are usually associated with animal products. Vegetarians and vegans or anyone looking for an alternative to meat would find this a super-nutritious substitute for wheat, rye and barley. It is also a low glycemic index food and packed full of fibre, both soluble and insoluble. This makes it an ideal fuel source that wont cause dramatic fluctuations in blood sugar levels. Quinoa, in its raw form, is also gluten-free making it an excellent alternative for sufferers of celiac disease. From a micronutrient point of view this seed packs a punch. It is a rich source of B vitamins, iron, calcium and magnesium, all of which are important in terms of both health maintenance and disease prevention. A single serve (a quarter cup of uncooked quinoa) contains 159 calories, 5.6g of protein, 2.4g of fat, 29g of carbohydrate and 2.5g of fibre. Preparing quinoa Although a seed, quinoa is typically cooked and eaten like a grain. It has a nutty taste and a chewy texture. It should be rinsed prior to cooking and is cooked in a similar manner to rice. Alone it makes a tasty porridge, to which you might like to add some chopped banana, dried cranberries and walnuts. It could also be added to soups or stews. In salads quinoa is a nutritious alternative to rice or cous cous. Quinoa flour is great for baking breads and muffins. Vicky Kuriel BSc.(Exercise Physiology), Master of Nutrition & Dietetics (APD), Sports Dietitian

AWARDS FOR 200+ IN APRIL

AWARDS FOR 200+ IN APRIL

May-Ann Hill

Henryka Zabawski First Session 8 July 2008 Total # Sessions 250 Fitness Tests 4 BootCamps - 1 in Total 1 Marines
th

First Session 23 October 2010 Total # Sessions 47 Fitness Tests 2 BootCamps 3 in Total 1 Recruits 1 Marines 1 Navy Seals Keysie Competition - 2010

rd

Rimas Kareroa First Session 26 March 2010 Total # Sessions 112 Fitness Tests 7 BootCamps 8 in Total 2 Teasers 2 Marines 3 Navy Seals 1 Commandos Keysie Competition - 2010 Mini Olympics - 2010
Congratulations to Homans! For Completing the 100km Oxfam Walk. Hard work and an intense 28 hrs and 4 mins Well done Homans! Congratulations to Selma, Zijad & Mel for competing In the Go the Extra Mile Where they completed A 38km walk! Well done Guys!
th

James Donaldson First Session 6th January 2011 Total # Sessions 32 Fitness Tests 2

Gillian Grigg First Session 15th December 2010 Total # Sessions 60 Fitness Tests 1 BootCamps 1 in Total 1 Recruits

Healthy Recipe
At Last - Guilt Free Eating!
ATLANTIC SALMON WITH BROWN RICE SALSA

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.

Ingredients: 4 x 180 200g Atlantic Salmon Fillets, skin on 2 cups cooked brown rice or wild rice 1 large ripe tomato, finely chopped 1 small Spanish onion, finely chopped cup fresh coriander, finely chopped 1 small red chilli, deseeded and finely chopped 1 lime, juiced 2 tbsp extra virgin olive oil Salt & pepper to taste Garnish: Coriander leaves Lime wedges Chilli, finely sliced Method: Combine the rice and remaining ingredients except salt and pepper and stir well to combine. Season with salt and pepper to taste. Set aside to allow the flavours to develop. Heat a heavy based saucepan until very hot. Season the skin side of the salmon with salt and freshly ground pepper. Turn the pan down to medium heat and place the salmon in the pan, skin side down for about 2 minutes. Season the top side of the fish. Turn the fish and cook for a further 2 3 minutes. Remove from heat. Divide salsa evenly between four serving plates and top with salmon fillets, skin side up. Scatter with coriander sprigs and chilli. Serve with lime on the side. Source: www.thebiggestloser.com.au Chef: Arianne Spratt

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/tell-a-friend.php

Members Benefits
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!

Become a Trainer
Get qualified

SAVE yourself over 43%

www.subscribetoday.com.au/8201

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

Please see next page for more local Keysie Benefits.

Toning Rotation
What to bring to toning sessions
PLEASE NOTE THE CHANGES IN THE ROTATION ARE MONTHLY MAY TONING SESSIONS ARE RESISTANCE BANDS JUNE TONING SESSIONS ARE FITBALLS JULY TONING SESSIONS ARE WEIGHTS
Dont have your own? Youll need one. You may purchase one from your trainer

We have Franchise territories available throughout Australia and New Zealand. Master Franchise available for NZ
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 anyone you refer that becomes a Franchise owner.

Fitballs

55cm Blue or Green $50. 00 65cm Blue or Green $59. 00 75cm Blue or Green $65.

50

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

Our Health Professionals

SOUTH EASTERN CHIROPRACTIC CENTRE
292 CORRIGAN ROAD KEYSBOROUGH 9798 1402 Dr. Jose & Dr. Kevin 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 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. 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 WATERVIEW CLOSE, DANDENONG 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.

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