Step into Life

Keysboroughs

Monthly Newsletter

Phone: 0423 852 262 Email: keysborough@stepintolife.com

June 2013, Issue 81

Saturdays 6am

Directors Desk
Step up your training this Winter!
Hello Members, family and friends, As winter approaches dont shy away from the great outdoors as there are so many benefits to be gained from training outdoors in the cooler weather. To mention just a few, you have to keep moving to stay warm and hence your body expends a lot more energy during your training session and your metabolism stays higher for longer post session. The key is to make sure that you dont rug up like a bear but rather wear layers you can peel off and put on again during the cool down phase. Being outdoors in the sun and fresh air keeps your mind sharp, reduces depression and helps with your bodys production of Vitamin D. It is energising and invigorating and produces endorphins which elevates your mood and makes you feel happy. My top 3 tips for winter training: 1. 2. 3. Show up and train hard Boost your nutritional plan with a Metabolic Jumpstart Ensure you take your supplements (fish oil and glucosamine especially)
Mondays 7:15pm Tuesdays 6am Wednesdays 6pm Fridays 6am

Navy Seals
Mondays 6am Tuesdays 7:15am Wednesdays 9am Saturdays 8:30am

Tuesdays 6pm & 7:15pm Thursdays 6am, 10am for Mums & Bubs! 6pm & 7:15pm

So get out there this winter and enjoy! The Step into Life Franchise group has been working on an exciting new bit of IT recently which will open up a whole new range of possibilities for Step into Life members we are planning an online log in for members and the ability to track your progress; online performance calculators; online payment options; online newsletters and handy tips and many more. This has been a huge project for Step into Life and I am ecstatic that it is finally coming to fruition. We also have some really exciting enhancements to your membership with Step into Life such as an unlimited session membership option and a new and enhanced missed session policy stay tuned for information from your Trainer in the coming months. Train hard and reap the rewards. Regards Larry Cohen, Director

Are you Worthy?

Tuesdays 10am for MUMs & Bubs as well!

Mondays 6pm Thursdays 7:15am

step@stepintolife.com.au

See this newsletter for pictures

Sundays 7am August

Our New Massive Timetable

Commandos camp & take on the obstacle course at the Tough Bloke Challenges venue

ALL sessions require bookings

All sessions are held at Wachter Reserve, Keysborough except for ones marked (NP) these sessions are held at Ross Reserve, Noble Park. Indoor venues are available when bad weather for toneup, coreball, powerflex & boxkick sessions. NEW 10am Mums & Bubs on Tues & Thurs!

Comic Relief

Dont have your own Resistance Band or Fitness Ball?

JUNE toneupTM Sessions are COREBALL JULY toneupTM Sessions are WEIGHTS AUGUST toneupTM Sessions are BANDS

Youll need them for

Please note the changes in the rotation are Monthly

Fitballs 55cm Blue or Green $50.50 65cm Blue or Green $59.00 75cm Blue or Green $65.00 Resistance Bands Green (Light) $30.00 Red (Medium) $32.00 Blue (Hard) $37.00

Merchandise

Dont have your own boxing gloves? Youll need them for

Available in S, M or L Available in Standard or Fingerless

Please see pg. 8 for what you need for toning sessions & when

Vista Jacket (Mens & Womens) $57.50

Blitz Polo (Womens) $44.00

CLEARANCE: Spandex Tights Womens

$44.00

Boxing Gloves (Fingerless) $25.00

Keysboroughs

Monthly Newsletter

Our Amazing Offers

Theres a time for your own action & theres a time to sit back & watch it!

For you Action buffs

Receive 2 FREE Gold Class movie tickets &

up to 4 regular movie tickets when you commit to unlimited sessions from May to July in 2013 only valid if completed a Step into Life session in Keysborough prior to June 2013

Events Whats next?

FUN RUNS
29th June 2013 Keysboroughs Fun Run 16km & 21km Runs

CHALLENGES

SOCIAL EVENTS

MINI OLYMPICS We take on some othe local SILers!!! Saturday the 25th of May

Winter Lunch 22nd June Talking about our goals, our Winter Competition & eating some yummy food! Location TBA

21st July 2013 5km walk/run 10km run Half Marathon

Running Package Begins August Sundays 7:00AM

August 18th 2013

5, 10, 21, 42 km

October 2013

Any person that has never attended SIL session gets unlimited sessions for 30 days for $49! st st This offer starts June 1 and ends July 31 so let anyone who may benefit from this great offer! Please note this offer is valid throughout all Step into Life Venues. is just around the corner! If paying by instalments the first $40 must be to us by this Saturday! th Otherwise the full amount is due by June 30 . Were getting excited!

25 August 2013
5km, 10km & 15km

th

September Package Saturdays 6am

The Annual Keysborough Ball! Rock & Swing Theme, July 13th 2013 Rock & swing dancing lessons for ball attendees (& family/friends) begin Wednesday nights STARTING THE 22ND OF MAY. Cost is $10 per lesson
The Keysborough Competition, Nov 2013 5 events Teams of 6-8 members Competing in fun obstacle courses & relays to challenge each other & work with your team to do their best!

Dingley Dozen (Braeside Park) 2014 Keep alert for early bird registration

Our Keysie Ball

22 September 2013 6km & 12km Run

nd

October 2013 Melbourne Marathon

7km & 17 Obstacles all on the Beach!

21km 42km

October 2013

Training Club
Achieving your goals at Step into Life
How close are you to your next Training Club milestone? 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.

Trainer Profile
Mokhtar Mahamood

Awards achieved in 50 points Tamara Mejias Linda Hunt Tauala Hunt

Questions
Where were you born?
Australia

What is your current profession?

New Members
Welcome!
Simone Anthony Mohan Vallipuram

Personal Trainer & Landscaper

What sports have you been involved with during your life/best achievement?
Athletics 100m/200m. nd Came 2 in the state in the 100m Rugby Union Victorian Rep Team

Welcome Back!
Van Kong Roshelle Cerveira Mokhtar Mahamood

What is your favourite Step into Life session?

boxkick

Member Birthdays
Happy Birthday!
3rd Cham Kry 5th Doris Wong 5th May-Ann Hill 5th Roger Galway 5th Shevy Manoharan 9th Wendy Wright 9th Louisa Stevens 10th Wayne Abrehart 14th Cindy DAuria 16th Jenny Vo 17th Henny Setiabudi 18th Keith Sanderson 20th Sarah Edwards 23rd Stuart French 24th Mokhtar Mahamood 27th Jasmine Lindsay 28th Alun Roberts 30th Kristel Fersterer

What is your favourite naughty treat when your trainers arent looking?
Nandos

What are your top 3 goals you would like to achieve?

Be Number 1 Dad Make it somewhere with Rugby or Athletics Pay my fines

What goals have you achieved at Step into Life so far?

Being a PT

NOBLE PARK

VIDEO EZY 401 PRINCESS HIGHWAY NOBLE PARK Ph. 9547 5977 Receive New Releases for $2.95

PARKMORE SHOPPING CENTRE

SUBWAY Receive ANY 6 Gram 6 inch Sub, salad or Wrap With a Mount Franklin Bottle of Water OR Yogurt for $8

Chiropractors Dr. Jose & Dr. Kevin Is a sponsor of SiL Keysborough therefore offer a complimentary first consult. http://www.successhealth.com.au/ 128 CHANDLER RD NOBLE PARK 9798 4081 Receive 10% off all consultations

*New for Keysborough*! Contact Melanie for a relaxing massage as well as other beauty treatments. This service is for our female members only

Physiotherapy, Clinical Pilates, Remedial Massage, Relaxation Massage, Deep tissue massage, Hot stone Massage

20% off polar HR monitors at CRANBOURNE store 5% off everything else See your trainer for details

http://www.polarrevolution.com.au/

Ask your trainer for details.

Pool Membership At a discount rate for current members also if you have this you get your unlimited SiL sessions discounted also making it only an extra $4.50 a week for unlimited pool!

240 Princes Highway Dandenong Ph: (03) 9794 6588 10% off Services & Merchandise Fancy a ride? Join these guys on Saturdays 8am Call the Store and speak with Brett Cardio Tennis Tennis Lessons Court Hire The Tennis Club provide Step into Life Keysborough with a Saturday Breakfast at $10 each person last Saturday of the month Breakfast is FREE for active members ARX-DI-VIS Water Running Booking sheet at your SiL sessions Have or Had a SiL Keysborough membership? 1hr water running training sessions are available to you at $20 a session, $10 if you have a active SiL membership OR a NPAC pool membership AND Its FREE if have both!

20% OFF! Here and NP Ladies/Gents Haircuts, Perms, Colours, Shaving, Facials, Swiss Skin Care Products, Work Shops, Threading and even a massage chair and coffee available while you wait

0467 346 837

http://www.evekinesiology.com/
email: info@evekinesiology.com

Members receive special rates

Please note that all of the above discounts are issued to active Keysie members only sfsd You may be asked for I.D To receive your discount

Are you worthy?! ......Of water......

Johns Corner
Muscle Pain and Soreness After Exercise

Examples of eccentric muscle contractions include going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups. In addition to small muscle tears there can be associated swelling in a muscle which may contribute to soreness. What Is the Best Treatment for Muscle Soreness After Exercise? There is no one simple way to treat delayed onset muscle soreness. In fact, there has been an ongoing debate about both the cause and treatment of DOMS. In the past, gentle stretching was one of the recommended ways to reduce exercise related muscle soreness, but a study by Australian researchers published in 2007 found that stretching is not effective in avoiding muscle soreness. So does anything work to reduce delayed-onset muscle soreness? Nothing is proven 100 percent effective, and although some people have found the following advice helpful, it's best to try a few things to see what works for you. Ultimately, best advice for treating DOMS is to prevent it in the first place. Tips to Help Prevent Muscle Soreness After Exercise While you may not be able to prevent muscle soreness entirely, you may reduce the intensity and duration of muscles soreness if you follow a few exercise recommendations: Progress Slowly: The most important prevention method is to gradually increase your exercise time and intensity. See the 10 percent rule if you need some exercise progression guidelines. Warm Up thoroughly before activity and cool down completely afterward. Cool Down with gentle stretching after exercise. Follow the Ten Percent Rule: When beginning a new activity start gradually and build up your time and intensity no more than ten percent per week. Avoid making sudden major changes in the type of exercise you do. Avoid making sudden major changes in the amount of time that you exercise.

Delayed onset muscle soreness (DOMS) describes a phenomenon of muscle pain, muscle soreness or muscle stiffness that occurs in the day or two after exercise. This muscle soreness is most frequently felt when you begin a new exercise program, change your exercise routine, or dramatically increase the duration or intensity of your exercise routine. Although it can be alarming for new exercisers, delayed onset muscle soreness is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build hypertrophy). This sort of muscle pain is not the same as the muscle pain or fatigue you experience during exercise. Delayed soreness is also unlike the acute, sudden and sharp pain of an injury such as a muscle strains or sprain that occurs during activity and often causes swelling or bruising. The delayed muscle soreness of DOMS is generally at its worst within the first 2 days following a new, intense activity and slowly subsides over the next few days. What Causes Muscle Soreness After Exercise? Delayed onset muscle soreness is thought to be a result of microscopic tearing of the muscle fibers. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do. Any movement you aren't used to can lead to DOMS, but eccentric muscle contractions (movements that cause muscle to forcefully contract while it lengthens) seem to cause the most soreness.

Certain muscle pain or soreness can be a sign of a serious injury. If your muscle soreness does not get better within a week consult your physician.

10 feel-full fundamentals

6. Add more protein: Add lean protein, such as fat-free ham or chicken breast to your lunchtime salads or sandwiches to fill you up and help avoid the midafternoon munchies. 7. Add spices: If your main meals are a little bland, add flavour with herbs, spices and condiments. This can satisfy your taste buds sooner and help you limit your portion sizes. 8. Have smaller serves: Eating on smaller plates can create the illusion that youre eating more. If youre thinking about seconds, ask yourself whether you really need another serve. 9. Listen to your body: Pay attention to your bodys hunger signals. Before you eat, stop and ask yourself these questions: Am I really hungry? What do I really feel like eating? Would something healthier satisfy me? 10. Stay active: When people quit sport or an exercise routine, but continue to eat to fuel their past activity level, weight creeps on. Maintaining some activity helps your hypothalamus down-regulate your appetite and balance your energy requirements.

1. Eat and drink slowly: Slow down feeding to give yourself a chance to feel full. Researchers at the University of Florida found that brain activity in the hypothalamus (the appetite regulation centre) peaked ten minutes after ingestion and was the brains signal that food had been eaten. The bottom line here take at least ten minutes to eat. 2. Soup and salad: Low-fat soups and salads offer large portions with little calories. Start you meal with soup or salad and you are more likely to feel fuller faster. 3. Drink more water: Drinking water before or with meals can help your stomach reach capacity more quickly. If you get the munchies between meals, grab your water bottle as a first line of defence. 4. Chew more: Foods that require more chewing will slow youre your feeding and take longer to digest. Lean meats, wholegrain pretzels and high-fibre cereals will give your jaws a workout too. 5. Go for whole grains: High-fibre foods add bulk to your diet and slow digestion. Try wholegrain or wholemeal versions of bread, breakfast cereals, pasta and rice.

Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, The Morning Show

At Last - Guilt Free Eating!

Healthy Recipe

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 $79.95 you will receive:

Pumpkin, Leek & Spinach Quiche

Serves: 4 Ingredients
800g pumpkin, peeled, cut into 2cm cubes Vegetable oil spray 1 leek white part only, halved lengthways, thinly-sliced across 2 garlic cloves 150g baby spinach leaves 4 eggs, plus 2 extra egg whites cup skim milk 80g low-fat ricotta cheese

Prep: 10 mins

Cooking: 45 mins

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

Method
1. Preheat oven to 200 degrees. Line a large baking tray with non-stick baking paper. Place the pumpkin on the tray, spray lightly with vegetable oil spray and bake for 25 minutes. Heat a large non-stick frying pan over medium heat. Spray lightly with the vegetable oil spray and add the leek. Stir until soft (approx. 5 minutes). Add the garlic and cook for another minute, then add the baby spinach and cook until it just wilts (approx. 2 minutes) Line at 30cm x 15cm slab pan with non-stick baking paper. Spread the pumpkin and the leek mixture over the base. Whisk together the eggs, egg whites and milk in a jug. Pour the egg over the pumpkin and leek mixture. Spoon the ricotta over the mixture evenly. Bake for 20 minutes or until golden. Serve with a mixed salad. Exchanges per serve

2.

3. 4.

5.

For more information talk to your trainer.

0.25

0.5

0.5

Nutrients per serve 915kJ (219 cals), 17.6g Protein, 8.6g Fat, 3.6g Saturated Fat, 15.5g Carbs, 4.5g Sugars, 4.3g Fibre, 163mg Sodium

Many of our members, including some of the Step into Life West Pennant Hills team pictured here, participated in the Mothers Day Classic for a great cause in May. Go team!

Step into Life Kellyville recently celebrate their 5 Birthday with a party and this yummy cake for members. 5 years and going strong Many happy returns, Kellyville!

th

Team Step into Life Fulham Gardens were another of our many teams around the country in the Mothers Day Classic!

Step into Life Runaway Bay members ran the Mothers Day classic for one of their longstanding members and training buddies who was recently diagnosed with breast cancer. They won largest fitness team in the event and all ran with their team mate Christinas name on their back amazing!

Step into Life Berwick taking a dip at an endurit session! They train just as fierce as they look too!

Check out Nola from Step into Life Bassendean rocking her Step into Life event singlet during a Mission Rehearsal Exercise (MRE) for soldiers going to Afghanistan!

Incredible Step into Life South Perth member, Guy Holmes, did a the 100km Chairmans Trek across the Arctic to the North Pole to raise money for HeartKids WA! Amazing achievement, Guy and all for such a fantastic cause too!

A little bit delirious after 2 hours of endurit it took a few goes to get our tough poses! Take One ...

Meanwhile our achieviters were feeling pretty tough after tackling a course around Endeavour Hills.

Take Two ...

You call them hills?!? Cue the gangster poses ...

Take Three! ... Close enough Ever wondered what Keysie was like back in the day Check out our archive of the last 99 newsletters! http://www.scribd.com/collections/4268051/Step-into-Life-Keysborough-s-100-Monthly-Newsletters

Refer a friend and well give you anything you want!

At Step into Life we value your patronage and the people you refer to us.
Thank you for giving a gift of good health and fitness to your friends and family by referring them to Step into Life. Due to customer demand we have Franchise territories available throughout Australia and New Zealand. If you know anyone with an interest in health and fitness that would love to run a Fitness Franchise, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Step into Life Franchisee. For each friend who joins as a result of your referral to any Step into Life Franchise nationally, you will receive a Step into Life Any Store Gift Card to the value of $25. Use your referral gift card from us to purchase almost anything provided it can be purchased from a store which has EFTPOS facilities.

Contact your state office on 1300 134 136 for more information.

Members Benefits
Discounts & Offers
See your trainer to learn about the full range of Member benefits available to you.

Franchise Directory
To find your nearest location please visit our website http://www.stepintolife.com.au/locations/australia/
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