October 2006

Your Step into Life Newsletter

Member Michelle Karton Melissa Pearson Jeannette Moore Jill Davis Trish Lear Wendy Wright Paul Issai Aaron Edwards Place in Group nd 142 st 51 th 67 st 71 th 80 th 76 th 4 th 27 Total Time 34:04 23:18 28:01 28:53 35:27 31:19 15:39 21:29

Issue 1
Time per KM 8:31 5:49 7:00 7:13 8:51 7:49 3:54 5:22

SPRING INTO SHAPE SERIES th

On Sunday 17 September was the first walk/run for the Spring into Shape Series. There are 3 runs in total, working on a point system for time/placing in your group and most importantly the points for improvement from one run to the next. Our th team did very well, some hitting PBs and some determined to better theres in the next one. October 15 is the next round so support them to defeating their previous time. Or even better, come along and support or run/walk with us!

Directors Desk The SUN is setting It was a chilly morning in July 1995 when the first outdoor session took place at Hodgsons Reserve in Bentleigh, Victoria. Larry Cohen placed an advert in the paper tilted Walk for your Life and as Larry describes it, the phone went nuts! Outdoor group training was born. Within a short space of time a number of sessions were being offered and continued to grow. After much thought about a name and identity for this outdoor group, the name Step into Life was created and the sun logo designed. In December 1995, Larry had a chat to his older brother Mark about Step into Life and how he wanted to expand the model he had created. Mark having been involved in Franchising in South Africa was looking to immigrate to Australia. In March 1996 Mark arrived in the land of Oz and Larry and Mark began packaging this outdoor concept into a Franchise model. Mark began sharing the Instruction of sessions at Bentleigh so he could see how this program worked and what were the reasons for the excellent retention rate of clients. Mark was fascinated by the group camaraderie and support structure clients provided for each other and most of all the wonderful social atmosphere and friendships that developed. The team of Larry and Mark worked very well together. Mark brought the accounting, marketing and franchise experience and Larry the exercise science, sales and training experience. This is the same modes of operation Larry and Mark concentrate on today. At this stage the Step into Life concept was a cardiovascular based program and focused on walking and running to achieve improved fitness for clients. The first Franchise was sold in 1999 and within 2 years the group was represented by 37 Franchisees in Victoria, ACT and NSW. As is the case with all Franchise systems, the kinks had to be ironed out and improved upon. In December 2001, due to a massive demand from clients for a wider exercise spectrum than just walk / run the Franchise system was changed to group personal training and now included, cardio and toning sessions. The change to group personal training was dramatic with Franchise holders tripling the size of their Franchisees within 12 months of the change. The Step into Life sun was growing bigger and stronger. Continued on page 2

Step into Life Keysborough

Phone: (03) 8502 8775 E-mail: K@stepintolife.com Website: www.stepintolife.com.au

October 2006

Your Step into Life Newsletter

Issue 1

Directors Desk continued In 2003 further group training programs were introduced such as boxing and fit ball and the Step into Life client base was growing rapidly. In 2003, Step into Life Rose Bay with Linda Schlencker and Step into Life Hawthorn with Cathy Stacey and Step into Life West Lakes with John Pidgeon began and later these three fantastic Franchisees became the Master Franchisees for NSW, VIC and SA. The Master Franchise model further strengthened the Step into Life Franchise system including support and training in these states. Soon thereafter, Jay and Ian Verrico began Step into Life Runaway Bay on the Gold Coast breaking many Franchie records along the way and also now head up the Master Franchise in QLD. The Step into Life sun was shining brightly and the company experienced massive growth through 2004 and 2005 reaching 80 Franchises. The Master Franchise management team further enhanced Larry and Marks ability to work on the business. Localised state support was very well received amongst the Franchise holders as this allowed them to utilise the support more often and further improved their trainer and business skills. Whilst on a business conference in Malaysia, Larry and Mark met a very interesting chap called Ross Smith. Ross is the CEO of a company called Mindshelf. Mindshelf specialises in branding and branding strategies. It was at this time that Ross expressed an interest in working with Larry and Mark and the Step into Life brand. So, after many discussions, meetings and brainstorming sessions with the Master Franchisees it was decided that it was time to freshen up and modernise the Step into Life brand image and look. I felt like someone was cutting my arm off when I heard that the sun might not be part of the new look says Larry Cohen. Ross had explained to Larry and Mark that it was time for the sun to set and a new brand look to take its place. The new Step into Life brand image was born.

We do it outdoors
In July 2006 at the annual Step into Life conference where the theme was the Flight to the Future, the new brand image was launched to the Step into Life Franchise group. It was very exciting to see how well the new brand was received by our Franchise holders, says Mark Cohen. A tight deadline then followed to launch the new brand across all Franchisees and across every state by October. Larry and Mark still continue to operate the original Franchise and take sessions every week. It is vital to keep your feet on the ground and experience first hand what our Franchisees experience. Says Larry. Our model requires all of our State Master Franchisees to also operate their own Franchise and we never lose site of the fact that YOU our members are the reason why we love to do what we do. We do it outdoors and we love it because of YOU our valued Step into Life clients. We sincerely hope you like our new brand image and that you will be excited about our re-birth with our fresh new look. We will advise you when the new interactive Step into Life web site is ready so stay tuned. We hope you will celebrate our new look with the purchase of a new Step into Life t-shirt or singlet. Stocks are limited at present, so please get your order in, be patient whilst we collate those orders and then have the shirts or singlets manufactured. Your trainer will inform you about delivery dates. (allow 8 - 12 weeks delivery). So, as the sun slowly sets a new image rises. A new look and a new appearance but still the same Step into Life company with the same principles, same values and the same appreciation of YOU our valued clients. Larry and Mark Cohen Directors

Step into Life Keysborough

Phone: (03) 8502 8775 E-mail: K@stepintolife.com Website: www.stepintolife.com.au

October 2006

Your Step into Life Newsletter

Issue 1

THE TRAINERS DID IT OUT DOORS TOO

Aim: people that train beside you to attend sessions to get their results Strategy: Make it competitive, 2 teams, 1 reward. Reward: Winning team gets to Instruct a BOOT CAMP PUNISHMENT onto their TRAINERS Conditions: All team members push the trainers, each giving a 40 sec intense exercise with 20 sec to prepare for next drill. Minutes of session depended on how many team members showed up on day (15) Preparation: Members attend all sessions, bootcamps & bring friends to do 3 free sessions. Trainers attended 2 sessions a week (1 cardio & 1 toning to help prepare). Result: Members attendance increased by 20%, trainers were stuffed, 6 new referred members & enjoyed seeing trainers suffer.

BOOTCAMP ONTO TRAINERS (PUNISHMENT) ~ LESSON PLAN #1 (written & layed out by Keysie
Warm Up ~ 5 minute jog around Wachter Reserve

members)

1. Lunge Walk Uphill (Jodie)

2. Spints Uphill (Narell)

3. Back Twist & Plant with Weights (Bernie)

4. Skipping Fast (Shaz)

5. Pushups holding feet (Leszko)

6. Suicide Drill stg 4 (Kate)

7. Fitball Lunges (Lorraine)

8. Fitball Overhead Run (Wayne)

9. Starfish stg5 (Michelle K)

10. Running uphill hurdles (Adam)

11. Push ups, feet on fitball (Hendo)

12. Up & Down Hill stg 4 (Izzy)

13. Pikes on hill (Marianne) 14. Pulse Squats with weights (Collette) 15. Plank hold stg 3 (Michelle W) 16. Dead (Aaron & Matt) 17. Finish Clap

Step into Life Keysborough

Phone: (03) 8502 8775 E-mail: K@stepintolife.com Website: www.stepintolife.com.au

October 2006

Your Step into Life Newsletter

Issue 1

The new look Step into Life T-shirt, Singlet and Training Club T-shirts and singlets

Step into Life Keysborough

Phone: (03) 8502 8775 E-mail: K@stepintolife.com Website: www.stepintolife.com.au

October 2006

Your Step into Life Newsletter

Issue 1

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.

New Members
Welcome!
Joy Karton Collette Fitzpatrick Michele Adams Rasa Chochrane Elaine Young Aleasha Murray Julie Baldsing Evelyn McAlpine Lara Turner Susan Shephard Robert Formoso Hayley Benn

Awards achieved in September:

50 points Melva Watson Bernie Fitzpatrick Delia Hunt Zofia Oktaba Jan Abrehart 200 points Wayne Abrehart Louisa Pruscino 500 points Carolyn Schrier CONGRATULATIONS!! You can reward yourself by purchasing your training club shirt or singlet.

Welcome Back
Adele Johnson Caroline Hinton-Adams Rosyln Grassham

Member Birthdays
8 - Jill Davis 8 Paul Henderson 10 Joanne Matse
th th th

Happy Birthday!

Wear it with pride, youve earned it!

Other Events..
NOVEMBER 4 ~ 9am Sumo Wrestling @ Wachter Reserve DECEMBER 3 ~ 10am ~ Keysborough Competition @ Wachter Reserve 12pm ~ Christmas BBQ @ Braeside Park
RD th

11 Delia Hunt 12 Trish Lear 21 Donna Fincham

st th

th

Step into Life Keysborough

Phone: (03) 8502 8775 E-mail: K@stepintolife.com Website: www.stepintolife.com.au

October 2006

Your Step into Life Newsletter

4. What is your favourite naughty treat when your instructors are'nt looking? Turkish Delights

Issue 1

Member Profile
LORRAINE FABRIS

5. What primary and secondary schools did you attend? Toongabbie Primary school, Victoria 6. Who do you most admire in life? My 83 year ald friend who does her own garden and washes her own kitchen floor on hands and knees also my children. 7. What is the nicest thing anyone has ever done for you? All the support I have been given by friends and everyone at the moment. 8. What is your goal for the next 6 months exercise or other? To do well in the new course I am doing next year and to lose some more weight. Also to paint the rest of the rooms in my home. 9. What results have you seen since you started with Step into Life? I have lost inches from my waist and are a dress size smaller. 10. Interests and Hobbies Knitting, gardening and reading.

Lorraine has been a member of Step into Life, th Keysborough since 15 October 2005. 1. Where were you born? Born Sale Vic Australia 2. What is your current profession? Kitchen hand & waitress, customer service 3. What sports have you been involved with during your life/best achievement? Netball at school, helping at little athletics

Events What is happening Id love to join in?

Sunday th October 15 Saturday st October 21 Sunday th October 29 Sunday th October 29 Sunday th November 19 Sunday th November 19 Sunday th November 26 Sunday Spring Into Shape Series II Alexandra Gardens Step into Life Spring Ball Get dressed in your finest and celebrate! Also including Trainer of the Year Awards Fitness Evaluation at the park Lunch/ /Chat Afterwards @ Fasta Pasta Pj Fun Run for Women http://www.sexappeal.org.au/ Olympic Dream Through the heart of Melbourne Proceeds go to sponsoring Olympic athletes Monash Monash Aquatic & Recreation Centre www.monash.vic.gov.au/marc Spring Into Shape Series III Alexandra Gardens Fitness Evaluation at the park 4/8km Walk/Run Vote for your trainer! 12:30pm Body fitness tests Fun Run in your pjs 10km & 6 km 5km Walk/Run Cost is $15 4/8km Walk/Run

Step into Life Keysborough

Phone: (03) 8502 8775 E-mail: K@stepintolife.com Website: www.stepintolife.com.au

October 2006

Your Step into Life Newsletter

Issue 1

Health & Fitness Article

GO TO WORK ON AN EGG was the catch-cry of the Egg Board in England many years ago . . . and it seems is if we should listen!
Do eggs belong on a diet breakfast menu? Perhaps, if the goal is to feel full and eat fewer calories all day long, according to recent research. The news doesn't focus on fat, proteins, carbohydrates, or cholesterol, all of which may be important to dieters and nondieters alike. Instead, the study concentrates on satiety, the feeling of fullness. As any dieter can tell you, feeling satisfied after a meal can make a big difference in sticking with a weight loss program. The researchers included Nikhil Dhurandhar, PhD, executive director of The Rochester Center for Obesity Research in Michigan and chair of obesity research at Wayne State University's nutrition and food science department. Dhurandhar and colleagues wanted to find out which breakfast was more filling: a bagel, cream cheese, and yogurt (339 calories); or two eggs, toast, and jam (340 calories). Thirty women aged 18-60 who were not diabetic participated in the study. Their body mass index (BMI) was 25-35, putting them in the overweight to obese range. The women tried the breakfasts on two test days, two weeks apart, without knowing the study's true purpose. The researchers told them they were studying breakfast's effects on blood pressure and alertness. They snuck in periodic questions on satiety and quietly monitored what the women ate at lunch and their food journals, which participants kept for 24 hours. The egg eaters felt fuller after breakfast and stayed full longer than the bagel group.

That fullness prompted them to eat less at lunch. The egg group ate 568 calories at lunch, compared with 732 calories eaten by the bagel group. The egg breakfast "induced greater satiety and reduced energy intake at lunch by 29%," say the researchers, who presented their findings in Las Vegas at the North American Association for the Study of Obesity's annual scientific meeting. The trend held all day long. The egg eaters ate 1,761 calories on the test day, compared with 2,035 for the bagel group. Calories were still lower for the egg group on the day after the test, when participants were free to eat whatever they wanted. "Till noon on the day after the egg breakfast, no compensatory increase in energy intake occurred, which remained lower by 431 [calories] during this time," say the researchers. "Eggs have a 50% greater satiety index than breakfast cereal or bread," they say, calling for further testing of satiety and egg breakfasts for weight loss diets.
SOURCE: North American Association for the Study of Obesity 2004 Annual Scientific Meeting, Las Vegas, Nov. 14-18, 2004

Step into Life Keysborough

Phone: (03) 8502 8775 E-mail: K@stepintolife.com Website: www.stepintolife.com.au

October 2006

Your Step into Life Newsletter

Issue 1

Healthy Receipe
At Last - Guilt Free Eating!

Referrals
Thanks for ReferringYour 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.

Crustless Apricot Cheesecake

(serves 4)
Ingredients: 350g smooth low fat cottage cheese 2 large eggs 20g cornflour 10ml grated lemon rind 25ml concentrated lemon juice 6 8 sachets sweetener 5ml vanilla essence 300g drained unsweetened apricot halves* Method: Spray a 20cm pie plate with a non-stick cooking spray. Mix all ingredients, except apricots, until smooth. Place in the pie plate. Arrange apricots on top. Microwave on MEDIUM for 12 14 minutes. Serve hot or cold, topped with youghurt or low-fat ice cream. *As stone fruit comes into season, lightly stew fresh apricots or peaches for a great topping.

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.

Step into Life Keysborough

Phone: (03) 8502 8775 E-mail: K@stepintolife.com Website: www.stepintolife.com.au

October 2006

Your Step into Life Newsletter

Issue 1

Merchandise
Nothing like a bit of retail therapy!
Treat yourself to a brand new 750 ml water bottle! $6.50 per bottle Keep a look out for our new merchandise range as it becomes available.

Victorian News
REFERRAL COMPETITION WOW!! Congratulations to CC Jenkins from Thornbury who has won not only a weekend in the high country from her Trainer, Nicky Dean, but also a luxurious weekend in a Mornington Spa, from Step into Life Victoria. CC referred SIX of her friends to Step into Life during our Referral Competition! Great effort! Well done!! Enjoy your mini holidays!!! The Step into Life Spring Ball is just a few weeks away. Have you nominated your Trainer for an award? Have YOU been nominated for an award? It promises to be a great night, and we look forward to seeing how fantastic you look - all dressed up and gorgeous after all your winter training! There are some FABULOUS door prizes on offer . . . A Subaru for the weekend, plus a night in the Yarra Valley A portrait sitting with makeover and prints from Rock Portrait Photography A weekend away A pair of New Balance Trainers A dinner at Sky High Restaurant at Mt Dandenong A beauty hamper from Gloss Beauty A few tickets are still available ask your Trainer for details!

Health & Fitness Article

The signs of a stroke are: Public awareness of stroke symptoms lags far behind that of heart attack symptoms. The recent National Stroke Week focused attention on the fact that knowledge could be life-saving. Did you heed the message? FAST is an easy way for everyone to recognise the signs of stroke: Facial weakness - can the person smile? Has their mouth or eye drooped? Arm weakness - can the person raise both arms? Speech difficulty - can the person speak clearly and understand what you say? Time to act fast - seek medical attention immediately

Weakness or numbness or paralysis of the face, arm or leg on either or both sides of the body Difficulty speaking or understanding Dizziness, loss of balance or an unexplained fall Loss of vision, sudden blurred or decreased vision in one or both eyes Headache, usually severe and of abrupt onset or an unexplained change in the pattern of headaches Difficulty swallowing National Stroke Foundation of Australia

Step into Life Keysborough

Phone: (03) 8502 8775 E-mail: K@stepintolife.com Website: www.stepintolife.com.au

October 2006

Your Step into Life Newsletter

Issue 1

Members Benefits
Please support our local traders, and take advantage of these discounts. Just show your S.I.L key ring at the participating outlets. PARKMORE SHOPPING CENTRE
WAVERLY GARDENS VILLAGE CINEMAS

9798 2716 Open till 10pm every night. Owner: Simon 9558 4866 www.villagecinemas.com.au Manager: Darren 9798 1402 Dr. Jose & Dr. Kevin 9547 6712

Receive 15% OFF ANY SUBS (limit 1 per person) $5 Bargain Screen & $7 New Release Tickets Complimentary Initial Consultation Valued at $70 & $35 off Orthotics if prescribed Recieve 10% off (discount excludes milk)

WAVERLY GARDENS SHOPPING CENTRE 292 CORRIGAN ROAD KEYSBOROUGH 17 BUCKLEY STREET NOBLE PARK 401 PRINCESS HIGHWAY NOBLE PARK

SOUTH EASTERN CHIROPRACTIC CENTRE

BUDGET BUYS
Craig & Michelle Wachter

9547 5977 www.videoezy.com.au Manager: Maria 9769 1999 FAX: 9769 0799 Manager: Moodi 0427 978 860 Remedial Massage Therapist: Donna Fincham Ph/fax: 9769 1466 Manager: Matthew Ong SHOP 13 9792 1693 Manager: Steve Ankers 0417 524 464 mariagereth1@optusnet.com Nutrionist: Maria Pantelidis 9558 4279 BEAUTICIAN: SALINDA 0412 344 532

Receive 2 FREE weekly movies with any new release movie rental Receive 15% off (not valid on public holidays or on other promotions) Receive 50% off your first consultations & 10% off consultations thereafter. Receive a FREE hot drink or 10% off any cold drink with any meal purchase. This store already gives 20% off Body Building Suppliments, we Receive 20% all other suppliments Receive first consultation FREE & 10% off second If get 3 things done, Receive the 4th for FREE

FASTA PASTA KEYSBOROUGH

330 CHELTHAM ROAD KEYSBOROUGH MOBILE MASSAGE DONNA COMES TO YOU!

CAF
BE HEALTHY HEALTHY FOODS

SHOP G1 PARKMORE SHOPPING CENTRE 236 LONSDALE STREET, DANDENONG ARCADE MARIA COMES TO YOU NOBLE PARK

NUTRIONIST
Salindas Beauty Saloon

Waxing, pedicures, manicures & facials

MULGRAVE

24 breakdown service for customers, Work Guaranteed Quality Parts, Major & Minor Repairs Sells isotionic formulas for nutients that are absorbed quicker than tablets into the bloodstream. Receive 10% off No waiting period for claims (unless it is a pre-existing condition) Low prices and many claims Receive 15% off haircuit Do colours and ladies hair too

CHRISTINE COMES TO YOU!

0417 524 464

HEALTH FUND THAT YOU CAN CLAIM ON TRAINING

1800 733 970

melbourne@manchesterunity.com.au

Manchesterunity.com.au 9562 4771

NOBLE MENS HAIRDRESSING

Step into Life Keysborough
Phone: (03) 8502 8775 E-mail: K@stepintolife.com Website: www.stepintolife.com.au

1B FRANK STREET NOBLE PARK

October 2006

Your Step into Life Newsletter

Issue 1

PHOTOS

Franchise Directory
VIC
Bendigo Balwyn North Bentleigh Box Hill Camberwell Carlton North Caulfield Chelsea Cheltenham Cranbourne Croydon Doncaster Essendon Eltham Elwood Frankston Greensborough Hampton Hawthorn Hoppers Crossing Ivanhoe Kew Keysborough Malvern Mill Park (Jan 07) Moonee Ponds Mornington Mt Waverley Murrumbeena Narre Warren Newtown (Geelong) Templestowe Thornbury Vermont South Wellington (Sale) Werribee Wheelers Hill Williamstown

NSW
Albury Avalon Balmoral Batemans Bay Baulkham Hills Blacktown Blakehurst Chipping Norton Cronulla Glebe (Feb 07) Drummoyne Glenmore Park Leonay Manly Miranda Parramatta Penrith Queens Park Rose Bay Rushcutters Bay Sans Souci St Clair Tamworth

QLD
Broadbeach Caboolture Chermside Everton Hills Pacific Pines New Farm Runaway Bay Wilston

Boot camps at the beach

WA
Canningvale Hillarys Illuka Subiaco Willetton

ACT
Deakin Gungahlin ANU

Boot camps on the hills

NT
Casuarina

SA
Campbelltown Blackwood Golden Grove Magill Morphett Vale Mt Gambier Modbury Port Lincoln Prospect West Lakes Henley Beach

Boot camps in the water

We Do it outdoors

Step into Life Keysborough

Phone: (03) 8502 8775 E-mail: K@stepintolife.com Website: www.stepintolife.com.au

October 2006

Your Step into Life Newsletter

Issue 1

TIMETABLE
BOOKINGS REQUIRED FOR ALL SESSIONS

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Cardio Toning Kick boxing Fit ball Rubberised Resistance Boot Camp

6 am Toning

6 pm Cardio 6 pm Toning

7:15 pm Cardio 7:15pm Toning 7:15pm Kick Boxing 7:15pm Toning

6 am Cardio 9am Toning 6am Cardio 8am Toning 8am Cardio

6 pm Kick Boxing 6 pm Toning

Fitness Test October 29th 9am Training Sessions suitable for all ages and fitness levels

BOOT CAMPS COMING UP SOON, ASK YOUR TRAINER

A fun and motivational session that improves overall health, heart and lung Fitness. Improves muscular strength and endurance, body tone and shape and postural stability. Self defence moves to combine a cardio and toning workout in one. Excellent for core stability providing effective muscular strength and endurance, body tone and shape. Great all-over body workout using Rubberised Resistance Bands A tough army style, test your limits workout session dates from your trainer.

TONING SESSIONS
Week Commencing
Mondays 6am Tuesdays 6:30pm Thursdays 9am & 6:30pm Saturday 9am

nd

Oct

9 Oct
Weights Weights Fit Ball Resistance Band

th

16th Oct
Resistance Band Resistance Band Weights Fitball

23rd Oct
Fit Ball Fit Ball Resistance Band Weights

30th Oct
Weights Weights Fit Ball Resistance Band

6th Nov
Resistance Band Resistance Band Weights Fitball

Fit Ball Fit Ball Resistance Band Weights

Step into Life Keysborough

Phone: (03) 8502 8775 E-mail: K@stepintolife.com Website: www.stepintolife.com.au