Step into Life Keysborough

Phone: 0423 852 262 or 8502 8775 Email: keysborough@stepintolife.com

October 2011, Issue 61

Nutrition Launch
Step into Life takes membership to new heights with the introduction of Matt ONeills Metabolic Jumpstart program. At Step into Life we dont have clients - we have members and we appreciate every one of our members who train with and belong to Step into Life. We aspire to provide excellent training and membership benefits to all Step into Life members and that is why we are so excited to launch the Metabolic Jumpstart program with Nutritionist, Matt ONeill. Matt ONeills Metabolic Jumpstart program gives you a metabolically matched diet plan and powerful 4-week program designed to jumpstart you on your way to nutrient rich eating. It helps you automatically reprogram your eating habits and your metabolism for breakthrough results. Over 10,000 people have participated already. Step into Life members will now have access to the ideal combination of the Step into Life group outdoor personal training programs and the nutritional guidance of Matt ONeills Metabolic Jumpstart program. All Step into Life trainers have participated in the Metabolic Jumpstart program in the same way you will have the opportunity to do and they have all attended a course with Matt ONeill to become Certified Metabolic Jumpstart Coaches. Your Step into Life personal trainer will now be able to provide you with support and guidance in your training and your nutrition. A Metabolic Jumpstart program is $49.95 (incl gst) paid to your Step into Life trainer and provides you with a 4-week personal program matched for your metabolic rate and desired results by Matt ONeill a nd his staff of qualified Dieticians. Special BONUS Step into Life members will also receive as complimentary, the Metabolic Jumpstart Plus support program. The support program is usually $9.95 per month but this will be FREE for all Step into Life members whilst your Step into Life membership is active.

Matt ONeills Metabolic Jumpstart Plus support program includes access to hundreds of recipes, supermarket food ratings, mind-shift audio seminars, dozens of tip sheets, expert interviews and more. Youll get updates every week by email and enjoy ongoing direct access to Matt and his team via the online Discussion. Also, your monthly Step into Life Fresh Air newsletter which is available to all members will contain recipes and articles from Matt ONeill to help keep your nutrition goals on track. How to do a Metabolic Jumpstart? I am sure you are as excited as we are and you are keen to begin your Metabolic Jumpstart! The official launch date is October 24 where youll be able to purchase your Metabolic Jumpstart from your Step into Life trainer. Get in early, beat the rush and express your interest to your trainer for the first week of Jumpstarts! Once you have purchased a Metabolic Jumpstart from your trainer, your trainer will provide you with a code to use to register and complete your personal profile online at the Metabolic Jumpstart website. Please dont pay on online for your Metabol ic Jumpstart because if you do you will be considered to be a normal customer and not a Step into Life member and you will not receive your bonus Metabolic Jumpstart Plus support program, valued at $9.95 per month. Your Step into Life trainer and Metabolic Jumpstart Certified Coach will have access to your Metabolic Jumpstart report and provide you with guidance and support. Metabolic Jumpstarts are available to Step into Life members, family and friends. Now you can help a family member or friend with their health, nutrition and fitness by getting them started with Step into Life and in turn Matt ONeills Metabolic Jumpstart. Chat to your trainer.
th

Local News
Please see our latest Fun Run results below If you dont know about Bring you Biggest Buddy for October please ask your trainer. And dont forget to check out the members benefits page for some new local deals! Dingley Dozen Name Distance Time Name Distance Time 3km Walk Brent 30.56 Tegan 6km 44.06 Al V 6km 48.39 Izzy 6km 27.13 Irene 6km 42.34 Ben 12km 1.12.33 Shivani 6km 39.17 Ly 12km 1.19.28 Hec 6km 37.15 Shaz 12km 1.13.33 Aaron 6km 36.20 Ange 12km 1.06.01 Jess 6km 33.54 James 12km 54.43 Gill 6km 43.28 Jojo 12km 1.04.22 Al R 6km 48.53 Mark 12km 1.19.43 Cel 6km 48.21 Kat 12km 1.13.33 Jules 6km 54.32 We had such a big clan the photo couldnt fit here please check the Lia 6km 59.10 photo page! Tegan completed the 5km Yarra Valley Grape Run in 46.10 Spring Into Shape Race #1 Name Distance Time Jess 4.2 kms 23.14 Aaron 4.2 kms 23.15 Lia 4.2 kms 36.45 Jules 4.2 kms 36.45 James 4.2 kms 16.51 Mark 8.4 kms 57.52

Timetable & Changes

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 Monday Tuesday Wednesday Thursday Friday Saturday 6:00am Cardio 8:15am Kickboxing 6:00am Kickboxing 6:00am Toning 6:00am Cardio 6:00pm Powerflex 6:00pm Toning 6:00pm Cardio 6:00pm Toning 7:15pm Cardio 7:15pm Toning 7:15pm Kickboxing 7:15pm Toning

Dont have your own boxing gloves?

Youll need them for cardio and kickboxing sessions
Also available is Polar Heart Rate Monitors from $79.00 Available in Many Models Standard or Fingerless Available Please see pg. 8 for what you need for toning sessions & when Boxing Gloves $25 Available in S, M or L

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 Trainer to help you set some time lines for your goals. Awards achieved in September
50 points
Cham Kry Chris Felix

New Members
Welcome!
Nikki Lynch Deana Jokanovic Emily Bird Rima Saeb Zera Raman Sev Kandemir Theresa Paora Joseph Kingi

Welcome Back!
Matthew Edwards Brockwell Kong Vanneth Kong

Member Birthdays
1 Chia Taing rd 3 Nigel Michael th 5 Marie Laratta th 6 Jess Edwards th 8 Jill Davis th 8 Paul Henderson th 8 Melissa Vaillant 10th Joanne Matse th 10 Shaz Thompson th 11 Shivani Keecha
st

Happy Birthday!

200 points
Alex Thach Nigel Michael

500 points
Darren Roussety Kat Armstrong James Donaldson

th As a Gift, 12 Trish Lear th Please 12 Suzi Cvetkoski th accept 3 13 Ainsley White Free th 13 Michelle Clark Extra th 20 Jason Montgomery Sessions st 21 Donna Fincham to do th 25 Van Kong before th the end 25 Cristina Cvetkoski th of the 27 Theresa Paora th month! 28 Edwin Keecha

Member Profile
Katrina Armstrong
Kat has been a member of Step into Life Keysborough since August 2010
SiL Keysies Member Rewards Member of the month will either receive Double sessions* for the month or a $30 S.I.L clothing merchandise voucher*

Questions
Where were you born? Auckland, New Zealand (choice, aye bro) What is your current profession? Office Manager for a Building Surveyor in Hawthorn What sports have you been involved with during your life/best achievement? I attempted netball once and discovered that Ball Skills are not my strong point. I stuck to horse riding as a teenager, it was safer. But I think my best achievement so far has been the distances Ive been able to cover with my running, never, ever thought I could do it. My son Sam is so proud of what I have achieved thus far and so am I! Oh and passing our fearless leader Azza last Sunday during the Dingley Dozen was a pretty cool feeling too. He says he caught up again, but you were obviously still behind me buddy cos I didnt see you!

Events
OCT Sun 9th

Melbourne Marathon

www.melbournemarathon.com.au

5km Run 10km Run 21.1km Run 42.195km Run 10km Walk/Run 21km Run
Spring Package begins Saturday, October 22nd 6am
www.starttofinish.com.au

What is your favourite naughty treat? PIZZA! There is no such thing as bad pizza. And Peanut M&Ms for dessert. What primary & secondary schools did you attend? Manurewa Primary (NZ) & the nearly defunct Coomoora Secondary College (now Keysborough College) What is the nicest thing anyone has ever done for you? I am blessed to have great friends and family who do so many nice things for me, but probably the most recent thing would be the extent my loved ones went to, to make sure my birthday last month was very special. And James (Irish) offered to run a half marathon with me from start to finish. Wouldve been a huge sacrifice on his part to give up the opportunity to beat his current PB and I think thats pretty spesh! What would you like to achieve (fitness wise) in the next 6 months? I want to continue to get fitter and stronger, to try new things (powerflex), to keep testing my limits to see what I am capable of never thought I could do what I do now so who knows where I could end up? 2012 Olympics are just around the corner people What are your Interests/Hobbies? I really enjoy going to the movies and catching up for brekky with the girls. I love exploring the city with my darling partner Harry and I have two gorgeous yellow Labradors that make me smile every day. I really like experiencing new things and I love, love, love to laugh. What is your favourite SiL session & what results have you seen since you started? Cardio is my favourite because its like a box of chocolates you never know what youre gonna get! I love the variety in the sessions, the people are great and I value the friendships I have made! I continue to be inspired by my fellow SiLers who impress the hell out of me every week with what they can do. They never seem to let age, weight nor disability hold them back and that in turn pushes me to never quit. I love how wind, rain and really big hills seem to turn Aaron into a crazed madman and the satisfaction I get out of completing a great session. SiLK is a pretty special little community and Im so glad to be a part of it.

OCT Sun 16th

Step into Life 10km & 21km Run

ASK YOUR TRAINER FOR DETAILS

BootCamp PACKAGE
OCT Sun 23rd

4km Walk/Run 8km Run Keysie Games Competition Sat Oct 29th 9am
City to Sea

Spring into Shape Series II

NOV Sun 13th NOV Sun 27th NOV Sun 6th

www.starttofinish.com.au

14km Walk/Run
www.starttofinish.com.au

Spring into Shape Series III

4km Walk/Run 8km Run

XOSIZE Triathlon Series

#1 NOV 6th #2 DEC 4TH #3 JAN 22ND #4 FEB 26TH

http://www.starttofinish.com.au Tri-athlonS Race #1 Brighton Race #2 Mordialoic Race #3 Elwood Race #4 Sandringham

Important Fitness Assessment Motivational Benefits Meeting

MAR Sat 3rd Sun 4th APR Sun 1st

7pm Mon, Nov 28th & 6am Tues Nov 29th Sunday 1pm, January 8th @ Keysborough Golf Club
www.toughblokechallenge.com.au

Tough Bloke Challenge

CHICK

it has the toughest chick challenge category also! Put your BootCamp training to the test!

Run for Kids 2012

www.r4k.com.au

5.2km Walk/Run 14.38km Run

Health and Fitness

Supermarket Shopping Tips
Prepare yourself the right way for supermarket shopping and youll come home with a healthy hamper. Here are some tips to ensure a successful shop. Plan your meals so you know what ingredients to add to the list Check your pantry to check what supplies you need Develop a routine, whether its small regular shops or larger less frequent shops. Consistency helps maintain your healthy eating pattern Make a shopping list and stick to it to avoid impulse buying Learn your supermarket layout so you know where to find things Organise your shopping list to coordinate with the store layout Dont shop when you are hungry, stressed, bored or rushed Eat something before you shop or eat a healthy snack in-store To reduce stress avoid shopping when stores are crowded Leave the kids at home to avoid their pester power Carry a basket for small shops, then there is a limit on how much you can buy Choose a good trolley for big shops. Wrestling with a dodgy trolley can leave you frustrated and in need of a quick food fix Shop for fresh produce first and grab a couple of salads Simply avoid the confectionary aisle if you know youll come out of it with high-calorie items in your trolley Ask for help to find items rather than wander into temptation Choose a confectionary-free checkout or when at the checkout keep your eyes away from the goodies

Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, Sunrise & Morning Show

Our new franchisees in training at the Radisson on the Gold Coast.

City to Bay SIL SA Norma Dye is from Step into Life Modbury. She is 73 yrs old and has been with Steve since day 1 of his business. On Thursday she was involved in a car crash and was admitted to hospital. Upon visiting her, Norma said that she could move her arms so she was doing fine. She was released from hospital on Friday and sure enough, got to the start line of the race. Speaking to her after the race, in her mind she was never going to miss the 12km race and she mentioned that it was the reason she recovered so quickly. Usually there might be a bit of shock and a few weeks rest for a 73 year old that was involved in a car accident. Not Norma! She is a fine example to everyone that knows her and a great example of a raving fan within our business but today we had over 300 of them all together, proudly representing their venue.

Eleanor from SiL West Lakes SA has reached her 3000 training club award!!! She is the loud one at all the events and the one who stops passer-bys in the street and pleads for them to come and join her in her training! A true loyal client who has been with us for over 7 years! She is the one still talking as the pic is being taken!!

Alex Thach First Session - 10th May 2011 Total # of Sessions - 60 Fitness Tests - 1 BootCamps 1 Recruits 2 Marines 2 Navy Seals

James Donaldson First Session 6th January 2011 Total # of Sessions - 80 Fitness Tests - 5 Running Packages 2

Katrina Armstrong Nigel Michael First Session 19th January 2011 Total # of Sessions - 42 Fitness Tests 5 First Session 24th July 2010 Total # of Sessions - 75 Fitness Tests - 6 BootCamps 2 Marines 1 Navy Seals Running Packages 2

Darren Roussety First Session 30th September 2007 Total # of Sessions - 125 Fitness Tests - 4 BootCamps 4 Recruits 3 Marines 5 Navy Seals

11Commandos

How to get training club points? check out your fortnightly report & see what it will take you to make our Hall of Fame! See how these guys did it! This months members of training club

Merchandise Treat Yourself to some Step into Life Accessories!!

Sun Protector $16.50 Toiletry Bag $7.00 Umbrella $27.50 Unisex Polar fleece zip Was $49 Now $38.50 Shoulder Bag $13.20 Unisex Polar fleece vest Was $38 Now $27.50

Winter items on Special..

Go to www.stepintolife.com/treat-yourself.php to view more great specials!

Healthy Recipe
At Last - Guilt Free Eating! Beef with Cashews Stir Fry

Steps to Jumpstart your Metabolism!

Tired of conflicting diet advice? Re-wire your appetite and re-ignite your metabolism through Matt ONeills Metabolic Jumpstart. This 4 week program provides you with a complete metabolically matched diet plan, report & program. For only $49.95 you will receive:

Serves: 2 Prep: 15 mins Ingredients: 1 teaspoon oil for cooking 165g lean beef, cut into thin strips small onion, cut into thin wedges tsp minced ginger 1 garlic clove, crushed red capsicum, cut into thin strips 125g snow peas, halved

Cooking: 30 mins

50g fresh baby corn, cut in half lengthways Small head broccoli, cut into florets 1 Tbs oyster sauce Tbs plum sauce 1/3 roasted cashews 2/3 cup cooked rice to serve

Body shape assessment and health risk profile Personal calorie burning times for specific foods Menu plan sample with meals and correct portions Nutrition targets for kj, calories, fat, protein and carb Daily food group exchanges Mix & match guide Motivational Pack posted to you with 8 daily targets, fridge cards, fact sheets and special offers Access to My Jumpstart Online with audio guides, weekly checklists, faqs and discussion posts Enhance your results with your FREE MJ Plus + program (worth $120 per year) when you sign up through a Step into Life trainer for the duration of your membership, and receive: Weekly motivational emails and articles Motivation Planner MJ Recipes Tip Sheets Expert interviews from hormones to intolerances Downloads tools and templates Ongoing support & expert advice from Matt O Neill Access to seminars online Supermarket foods MJ Exchanges

4.

5.

1. Heat oil in a medium non-stick frying pan or wok over high heat. Stir fry the meat in batches for 1-2 minutes or until browned and tender. Remove from pan and set aside. 2. Reheat wok, add onion, ginger and garlic and stir fry for 1 minute or until softened. 3. Add remaining vegetables and stir fry about 3 minutes until tender but still crisp. Add sauces and stir through. 4.Return beef to the pan and stir for a minute or until heated through. 5.Mix in nuts and serve with rice MJ Nutrition Matt ONeill www.MetabolicJumpstart.com Exchanges per serve 2 0.6 2 1*

For more information talk to your trainer.

Nutrients per serve 1175kJ (281cals), 23.0g Protein, 10.0g Fat, 4.1g Saturated Fat, 19g Carbs, 3.0g Sugars, 4.1g Fibre, 167mg Sodium
Source: Modified from Survival from the Active Family, AIS

Referrals
Refer a friend and well give you anything you want!
At Step into Life we value your patronage and the people you refer to our program.
Thank you for giving a gift of good health and fitness to your friends and family by referring them to Step into Life. In return for your support, we would like to give you a gift youve always wanted. Yes, anything you want - provided it can be purchased from a store which takes an eftpos machine. With our new Step into Life Any Store Gift card, you can use your referral gift card from us to purchase almost anything.

Become a Trainer
Get qualified

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

Refer a friend today to your trainer or another Step into Life franchise location, and for each friend who joins as a result of your referral, you will receive a Step into Life Any Store Gift Card to the value of $25. http://www.stepintolife.com/tell-a-friend.php

Toning Rotation
Please note the changes in the rotation are Monthly
OCTOBER Toning Sessions are WEIGHTS NOVEMBER Toning Sessions are BANDS DECEMBER Toning Sessions are FITBALL Fitballs 55cm Blue or Green $50.50 65cm Blue or Green $59.00 75cm Blue or Green $65.00 Dont have your own? Youll need one. You may purchase one from your trainer
(we provide the weights)

Due to customer demand we have Franchise territories available throughout Australia and New Zealand. Master Franchise available for NZ
If you know anyone with an interest in health and fitness that would love to run their own fitness Franchise business, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Franchise owner.

Resistance Bands Green (Light) $30.00 Red (Medium) $32.00 Blue (Hard) $37.00

Members Benefits
Discounts & Offers
Please support our national and local traders, and take advantage of the discounts they offer. Simply, show your Step into Life membership key ring to the staff of participating outlets.

Members Benefits
Discounts & Offers

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

Listen & Call in

Listen live on http://www.3am.com.au/ to the Step into Life segment with Denis Walter at 2.45pm Tuesdays 3AW693 P: 9690 0693

Members Benefits
Discounts & Offers
SOUTH EASTERN CHIROPRACTIC CENTRE

Must show your key ring

292 CORRIGAN ROAD KEYSBOROUGH 9798 1402 Dr. Jose & Dr. Kevin 9798 4081 Michael Melamed Receive 10% off all consultations Is a sponsor of SiL Keysborough therefore offer a complimentary first consult.

Our Health Professionals & Suppliers

128 CHANDLER RD NOBLE PARK

PARKMORE OSTEOPATHY

159 KINGSCLERE AVE KEYSBOROUGH 159 KINGSCLERE AVE KEYSBOROUGH

9711 7562 Dr Penny Gosling

All current Step into Life members receive concession rates.

9711 7562

Receive 10% off all consultations

Our Favourite Local Restaurants/Food Stores

CAF

SHOP G1 PARKMORE SHOPPING CENTRE PARKMORE SHOPPING CENTRE

Ph/fax: 9769 1466

Receive a FREE hot drink with any meal purchase.

SPECIAL SIL KEYSIE HEALTHY BREAKFAST $9!

Simon Boctor Open till 10.30pm every night
GET AN UNDER 8 GRAM 6 INCHSUB WITH A BOTTLE OF WATER OR YOGURT FOR $8

9551 9435 info@aquacentral.com.au

RECIEVE A NEW DEAL HERE, ASK YOUR TRAINER FOR DETAILS

Entertainment
401 PRINCESS HIGHWAY, NOBLE PARK

NOBLE PARK - 9547 5977 Manager: Maria

OCTOBER SPECIAL!! GET NEW RELEASE MOVIES FOR $2.95 ALL DAY EVERY DAY THIS MONTH ONLY!

Cue Sports & Entertainment Complex

BOUNDARY RD DINGLEY

10% OFF AT KINGS OPEN 24/7

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.

Last of the Cool Runnings

Cool Runnings Squad Benny, Lyly, Ed, Van, Jess, Bird, Shiv, Potter, Ange, Sin, Brock, Alex nd Next Package Begins October 22

A free massage after the Dingley Dozen run!

Our Distance Package Runners Cindy, Irene, Kat, Jules are MIA from this photo

NSW Albury Baulkham Hills Blakehurst Byron Shire Collaroy Coogee Drummoyne Earlwood Enmore Enfield Glebe Glenbrook Glenhaven Glenmore Park Hunters Hill (NEW) Kellyville Kingsford (NEW) Manly Maroubra Miranda Mosman Mona Vale Newcastle New Lambton Nowra Pymble Queanbeyan (NEW) Queens Park Rose Bay Rushcutters Bay Sans Souci Sth Highlands St Clair St Ives Surry Hills (NEW) Sutherland Terrigal Thornton/Dungog Warners Bay W. Pennant Hills Willoughby

Franchise Directory
SA Aberfoyle Park Campbelltown Blackwood Brighton Fulham Gardens Gawler Golden Grove Kensington Gardens Mawson Lakes Mitchell Park Mt Barker (NEW) Mt Gambier Modbury Northgate North Haven Novar Gardens Prospect Salisbury Seaford West Lakes Hallett Cove Unley/Goodwood VIC continued... Cheltenham Chelsea Craigieburn (NEW) Cranbourne Croydon Diamond Creek Doncaster Drouin (NEW) Essendon Elwood Frankston (NEW) Glen Iris Glen Waverley (NEW) Greensborough (new owner) Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Lilydale Malvern East Mitcham (NEW) WA Moonee Ponds Alexander Heights Mordialloc Bassendean (NEW) Mornington (new owner) Canning Vale Mt Waverley Carine Murrumbeena Carramar Mt Eliza Cockburn Ctrl Narre Warren Edgewater Oakleigh Ellenbrook (new owner) Ocean Grove High Wycombe (NEW) Pakenham Iluka Prahran Kingsley Reservoir Madeley (NEW) Richmond Myaree Ringwood North Perth (NEW) Rowville South Perth Sale Swan View St Kilda Quinns Rocks Sunbury Wanneroo (NEW) Templestowe Willetton Thornbury Wembley Torquay Vermont South VIC Wantirna Aspendale Wheelers Hill Balwyn Williamstown Beaumaris Wodonga Bentleigh Yarraville Box Hill Brighton (NEW) New Zealand Camberwell Auckland Carlton Browns Bay Caroline Springs Caulfield

Our massive Dingley Dozen Crew!

QLD Broadbeach Buderim Everton Park Forest Lakes Ipswich Central (NEW) Kawana (NEW) Labrador Lockyer Valley Mackay Morningside Rockhampton Runaway Bay Wilston