Step into Life Keysborough

Phone: (03) 8502 8775 E-mail: keysborough@stepintolife.com

October 2008, Issue 25

Local News
OCTOBER PROMO Win a Polar RS200 Heart Rate Monitor & Footpod (worth $448) www.pursuit-performance.com.au To Earn a Ticket: Bring a Friend to complete 3 FREE sessions (must be completed in 1 week) st Raffle will be drawn 1 November Only for Keysie Members (odds are great)

Directors Desk
Expanding and Growing
Dear Members, Family and Friends Over the past few weeks you have woken up at your usual time to attend the early morning class or you have driven home from work to go to the evening class at your venue and what have you noticed? Its lighter! There seems to be more people out and about, walking, exercising and riding bicycles. You are not wearing 7 layersof clothing and it is not as cold as it was a few weeks ago. Yes, spring is in the air! We are all creatures of habit and as soon as the weather starts to change so a trigger seems to go off and a message is sent to the brain that says Its time to start exercising. I need to do something about my fitness. It happens every year at this time. This trigger sets the phone ringing at Step into Life offices with people enquiring about what we offer and how they can get started. Come and try a free session. We say. Continued on page 2 Spring, Daylight Savings, Great sunny mornings & the Saturday morning Kickboxers

Another Henderson baby! Congragulations to Paul & Shaz (Hendos) Who are expecting their second baby. Hilly Wednesdays
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Wednesday 15 & 29 October 6:30pm sessions will be held at Endeavour Hills to add some Hills to our sessions. PUNISH THE TRAINERS th For team whip ass is on Sat 11 Oct at 10am @ Wachter Reserve

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ANNUAL STEP INTO LIFE BALL Sat 18 October th Get your entries and money in by 11 October!
BOOTCAMP PACKAGE th th Fridays 7pm Oct 17 ~ Nov 7 Roster form on White Table, th Enter by 13 Oct SOCIAL EVENT OF THE MONTH ROLLER SKATING Where: 41 Princess Hwy, Dandenong st When: Friday 31 October Time: 7:30pm ~ 10:30pm Cost: $6 (is our discounted price) th RSVP: pls let your trainer know by Sat 25 Events are for current members & their Partner/Family

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Timetable
MON TUES WED THU FRI SAT 6:00am Cardio 7:45am Kickboxing 6:00am Cardio 9:30am Toning 4:15pm Card/box 4:15pm PowerFlex 10am coffee at Fiori Caf, parkmore shopping centre. 6:00pm 7:15pm Cardio Cardio 6:00pm 7:15pm Toning Toning 6:30pm Cardio 6:00pm 7:15pm Toning Toning

After 3 months in the making, it wast a pregnancy or an engagement that they announced but another form of partnership was added to the relationship of Tan & Izzy Step into Life Berwick! From loving members to loving business partners. Congragulations guys, they start in Feb, so if you know anyone up that way tell em that Tan and Izzy are coming! Yes B.I. s Tan & Izzy

Step into Life Berwick

9:00am PowerFlex

4:15pm sessions are at Dandenong South P.S Saturdays 10am for weekly coffee club & Fiori Caf. Sundays 5pm @ Yarraman Park Primary School, social sports.

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!
Jill De Fiuppis Hayley Muir Mel Francis Shane Hollow Kerry Sarris

Awards achieved in September: 50 points Sharon Jackson Henryka Zabawski Tina Blagojevic Ashlea Smith Jasmine Lindsay Sam Lindsay 200 points Chloe Trindall Shevy Manoharan 500 points Dorsha Tong Jan Cogger
CONGRATULATIONS!! Members are now awarded with their training club tshirt when they achieve a target. Wear it with pride, youve earned it!

Member Birthdays
Happy Birthday!
These people receive 3 FREE extra sessions to complete this month 5 Maree Folino 6 Denise Robinson 8 Melissa Vaillant 8 Jill Davis 10 Joanne Matse 12 Suzi Cvetkoski 13 Cathy Hudson 21 Donna Fincham
st th th th th th th th

6 Jessica Guest 7 Rachel Warner 8 Paul Henderson 10 Dianne Goldsbury 11 Shivani Keecha 12 Trish Lear 20 Jason Mongomery 23 John Mitchem
rd th th th th th th

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Directors Desk continued

Now we are very excited to announce that the residence of Browns Bay in Auckland NZ can also come try a free session with the launch of the first Step into Life franchise in New Zealand. This time of the year is a very important time for all Step into Life Franchisees, its the start of the growth period for their businesses. As you are all no doubt aware your trainers do a fantastic job in helping you to achieve your health and fitness goals. This dedicated group of fitness professionals main objective is to provide you with a fun and enjoyable experience every time you attend Step into Life. They are not just qualified and highly skilled trainers they are Step into Life Enter-trainers a unique trainer that can entertain and train and ensure you have a fun workout. I received an e-mail from a client in WA telling me what a wonderful trainer she has and how Step into Life has changed her life. She could not thank her trainer enough for helping her achieve all that she has. The best way that you can thank your trainer is by telling other people about the great experience you have had and referring them. In business the greatest compliment that can be paid is where a current client is willing to recommend the services of the business to others. Give a friend the gift of improved health and fitness this spring and your trainer will show their appreciation with movie tickets or a gift voucher. Enjoy the warmer weather, smell the fresh air and love doing it outdoors. Regards Mark Cohen, Director

Members Profile
Raymond Wong
Raymond joined Step into Life Keysborough in January 2007

Questions..
Where were you born ? China What is your current profession ? Tax Accountant What sports have you been involved with during your life / best achievement ? Swimming and Walking What is your favourite naughty treat ? Beer and Yum Cha
JOIN US

Events
Oct 11th Saturday Oct 12th Sunday Oct 17th Friday Oct 18th Saturday Oct 24th Friday Oct 26th Sunday Oct 31st Oct 31 Friday Dec 5th Friday Jan 4th Sunday Feb 6th Friday
th st

Every Saturday 10am at Fiori Caf for our Coffee Club

What primary school and secondary school did you attend? Hong Kong Pui Lup Primary School and Ricci Matthew Secondary School What is the nicest thing anyone has ever done for you? An organised weekend away What is your goal for the next six months exercise or other? Well if I can stick to all SIL sessions I am doing well. I want to grow some vegies in my backyard. Interests and hobbies Beer, reading newspaper, walking my dog, yum cha, cook the food I like and sleep. What is your favouite session and what results have you seen since started SIL? Well, honestly, I joined SIL because my wife wanted to join. I went for her company. At some point, I suppose I could benefit from it too so I worked harder, even Aaron noticed it too. I think the toning session is good. I tried on e kick boxing session which was fun too. It is good to exercise to balance the offie work all the time. I managed half to most the exercises in the session. Flexing and stretching are good too for my arms and shoulders to undo the tension due to working on the computer for a long period of time.

PUNISH YOUR TRAINERS For the winning team of members FUN RUN Melbourne Marathon www.coolrunning.com.au BOOTCAMP SIL VIC EVENT Step into Life Ball Start putting some money aside for this BOOTCAMP FUN RUN Spring into Shape #2 www.ausrun.com.au BOOTCAMP SOCIAL Skating Dandenong Skate world SOCIAL SIL Christmas Party We need some ideas for venue SOCIAL - Beach BBQ in Chelsea Keysie & Endeavours Anniversary

10am @ Keysborough Morning 5.5, 10, 21, 42km Runs 7pm to 8pm Evening

7pm to 8pm Morning 4/8km run/walk 7pm to 8pm 7:30pm to 10:30pm 7:00pm 12:00pm 7:00pm

Merchandise
Spandex tights

www.stepintolife.com.au/treat-yourself.php

Just $44.00

Retails in stores for $69+

Be active in our stylish 3/4 length Spandex Tight. Designed to give your body freedom of movement while exercising. Utilize the stretch mesh inserts for a comfort fit. Back storage pocket.

WHATS HOT: Check out the new WHATS HOT ticker on Treat Yourself on www.stepintolife.com

Health & Fitness Article

Strong ABS!!
Phase 1

Diaphragmatic breathing (Abdominal tightening on outward breath): Lying on your back, place your hands over your abdomen. Inhale and allow your belly to rise as it fills with air. Exhale through your mouth as you tighten your abs, pulling them in towards your spine. Your stomach should flatten, not bulge, as you exhale. Kegels (Pelvic floor contractions): Can be done in any position. Tighten and hold for 5 seconds. Do several times a day. Pelvic Tilt: While lying on your back with your knees bent, tilt your pelvis backward as you tighten your abs and exhale. Try to bring your belly button to your backbone as you push your low back into the mattress/floor. Hold for 5 seconds, inhale, and relax. Stretch out the kinks: Lie on your back with arms and legs out straight, palms up. Bend at the ankles so toes are aiming for the ceiling, tighten thigh muscles and push knees into the bed. Pull your abdominal muscles in and flatten your back. Squeeze your shoulder blades together and elongate your neck. Press your hands back into the bed and hold this for a few seconds, then relax. This allows your muscles to contract isometrically (without changing length), which is safe on the body and provides an easy readjustment to normal posture after birth. Active posture check: Standing tuck your chin in to elongate the neck, pull your shoulders down and back, tighten your abdominal muscles while pulling your belly into your backbone, tighten your pelvic floor, keep knees soft, and increase the arch in your foot.

Phase 2

Bridges: Lying on your back with knees bent, contract your abdominal, buttock, and pelvic floor muscles, and raise hips up off the floor. Hold for 5 seconds and relax down slowly. The farther your feet are from your buttocks the more challenging it will be. Bridging can also be progressed by lifting one leg while up in bridge position but you must be able to keep hips level to do this. Heel Sliding: Lying on your back, tighten your abdominal muscles and do a pelvic tilt. Slowly slide out one leg at a time while tying to maintain your pelvic tilt. You can progress to sliding both legs out together as long as you can keep the pelvic tilt and not allow the back to arch. Always bring legs back one at a time.

Phase 3 Curl ups: Lying on your back, begin with arms outstretched, exhale, and pull your belly into your spine as you slowly reach with your hands towards your knees. Only roll up until your shoulder blades lift off, then inhale and slowly lower. Be sure your stomach flattens (not expands) as you rise. Also, do diagonal curl ups by reaching right arm past left knee as you curl up, and vice versa. Increase difficulty by changing arm positions, from easiest to hardest arms outstretched, arms crossed across chest, and arms crossed behind head.

Single leg lowering: Lying on your back with knees bent, do a pelvic tilt and lift one leg up. Straighten out the leg, maintaining pelvic tilt as you return leg. Progress by lifting both legs and doing a bicycle motion. Your abdomen should be flattening with exhale, not bulging. Double leg lowering: Maintain pelvic tilt as you lower your legs, starting with knees bent and straightening legs out as you lower. Only lower as far as you can maintain your pelvic tilt. Once you feel your back begin to arch, return legs one at a time to starting position. Double leg raising will work your hip muscles and is too much pressure on your spine and abdominal muscles LOWER with both legs but RAISE one at a time.

by Jack Eason Rowe, MBA, CSME, PhD

Photos
Saturday morning kickboxing

Fun Runs
SPRING INTO SHAPE SERIES I ~ 4km Name Division Time Time Place Per Km th Dhani Chandra 137 34.09 8.32* th Robert Formoso 18 22.00 5.30 th Shevy Manoharan 36 28.32 7.08* th Wayne Abrehart 29 24.08 6.02 DINGLEY DOZEN 6km th Aaron Edwards 14 33.26 th Alison Van Rooyen 30 56.30 th Brent Van Rooyen 20 56.30 th Greg Telley 9 28.48 th Jasmine Lindsay 11 34.44 th Joanne Matse 20 39.00 nd Ly Holian 22 39.39 Marie Papillon BRONZE 29.56 th Melissa Vaillant 25 42.47 Paul Issai SILVER 23.07 th Robert Formoso 10 29.05 th Sam Lindsay 17 36.38 th Shevy Manoharan 19 42.47 th Tanya Thomson 27 46.13 th Tanya Whiteside 20 39.00 th Tricia Suttie (3km) 7 27.04 th Wayne Abrehart 15 33.35

Photos

5.34 9.25* 9.25 4.48* 5.47* 6.30 6.36* 4.59* 7.08* 3.51 4.51 6.01* 7.08* 7.42 6.30 9.01* 5.36*

*Personal Bests for this distance Congrats to all members on their results especially for Shevy, Dhani, Ly, Alison & the Van Rooyen babies who competed in their first fun runs. A lot of these members havent even run 6km before and still achieved personal bests!

Healthy Recipe
At Last - Guilt Free Eating!

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.

Tuna and Macaroni bake

Ingredients: 200 g macaroni, cooked 1 X 110g can tuna in springwater 1/2 tablespoon margarine, mono- or poly-unsaturated 1 X 210g can tomato soup, (or equivalent amount of diced tomatoes) 2 stalks celery, chopped 1 medium onion, chopped 1/2 cup grated reduced fat cheddar cheese oregano, parsley, thyme, basil, to taste Method: 1. Preheat oven to 180 C. 2. Drain tuna and break into flakes. 3. Fry onion and celery in melted margarine. 4. Mix in tomato soup (or crushed tomatoes) and herbs and stir well. 5. Arrange alternate layers of macaroni and tuna sauce in a lightly greased casserole dish, sprinkling each layer with a little cheddar cheese. 6. Bake uncovered for 25 to 35 minutes, or until sauce is bubbling.

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.

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! SAVE yourself over 43% www.subscribetoday.com.au/8201

OR

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

Members Benefits
Discounts & Offers
Please support our local traders, and take advantage of the discounts they offer. All you need to do is show youre Step into Life key ring to the staff of participating outlets.

Become a Trainer
Get qualified
Do you love what your Personal Trainer at Step into Life does? Have you ever thought about becoming a Personal Trainer? We want you! We are seeking qualified trainers to work at Step into Life.

NEW ONES!
DANDENONG SKATE CENTRE
41 PRINCESS HWY DANDENONG 9794 8039
Receive 20% off

KINGS COMPLEX

Receive 10% off

366 BOUNDARY RD DINGLEY 9558 3222

Step into Life has a fantastic opportunity for you to become a qualified Personal Trainer.
Receive 15% off Members Prices & $5 off membership if not a member Receive 10% off any meal Healthy Choices are available Children related to a current SIL members receive 25% off the session fees SOUTH EASTERN SUBURBS Receive 50% off your first consultations & 10% off consultations thereafter. receive concession rates.

LE MANS GRAND PRIX

8787 8178

11-55 WATERVIEW CLOSE DANDENONG SOUTH

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 with further scholarship discounts available.

0422 248 283

Call 1 300 134 136 for more details

MOBILE COMES TO YOU

PARKMORE OSTEOPATHY 159 KINGSCLERE AVE, KEYSBOROUGH 9711 7562

Franchises Available
Receive 10% off all consults. Rebate available with Manchester Unity Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed

$1000 Referral Bonus

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.

Chelsea Denise Robinson ~ 0411 411 833 SOUTH EASTERN CHIROPRACTIC CLINIC 292 CORRIGAN ROAD KEYSBOROUGH 9798 1402

receive 10% off all consultations 159 KINGSCLERE AVE, KEYSBOROUGH 9711 7562
Receive Special Rates & Exclusive KeepFit waiting periods waived for claiming on your training.

1800 087 374

Members Benefits Discounts & Offers

Please support our local traders, and take advantage of the discounts they offer. All you need to do is show youre Step into Life key ring to the staff of participating outlets. Receive a FREE hot drink with any meal purchase.
Receive a FREE bottled water, yoghurt or apples with every sub/wrap purchase

Franchise Directory
QLD
Broadbeach Buderim Everton Park Kawana Laidley (NEW) Mackay Pacific Pines Runaway Bay Wilston

VIC
Balwyn Beaumaris Bendigo Bentleigh Berwick (Jan 09) Box Hill Camberwell Carlton Caroline Springs (Jan09) Caulfield Chelsea Cheltenham Cranbourne Croydon Doncaster Essendon Eltham Elwood Endeavour Hills Glen Iris (NEW) Greensborough Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Lilydale (NEW) Malvern East Mill Park Moonee Ponds Mornington Mt Waverley Murrumbeena Newtown-Geelong Pakenham Port Melbourne Reservoir Richmond (NEW) Ringwood South Yarra St Kilda Sunbury Templestowe Thornbury Vermont South Wantirna (NEW) Sale Werribee Wheelers Hill Williamstown Wodonga

CAF
SHOP G1 PARKMORE SHOPPING CENTRE

9769 1466

NOBLE PARK - Cnr Douglas St & Heatheron SANDOWN Cnr Princess Hwy & Browns Rd

ACT
Gungahlin ANU

SA

Receive 10% off FANCY FILLINGS PARKMORE SHOPPING CENTRE

9700 2500
Receive 2 FREE weekly movies with any new release movie rental 10% off all items in store (excluding sale items)

401 PRINCESS HIGHWAY, NOBLE PARK

9547 5977

WAVERLY GARDENS 9546 8721

DANDENONG 9706 8211

Receive 10% off. LONSDALE STREET, DANDENONG

9792 2578

FASTA PASTA KEYSBOROUGH

330 CHELTHAM ROAD KEYSBOROUGH

Receive 10% off YOUR MEALS & DRINKS!

9769 1999
VALUE HEALTH PARKMORE SHOPPING CENTRE receive 10% off 10% off (discount excludes milk)

BUDJET BUYS
17 BUCKLEY STREET, NOBLE PARK

Campbelltown Blackwood NSW Gawler Albury Golden Grove Avalon Kensington Gardens Balmoral Mawson Lakes Baulkham Hills Morphett Vale Blacktown Mitchell Park Blakehurst Mt Gambier Burwood Modbury Camden Northgate Collaroy North Haven Cranebrook (NEW) Prospect Cronulla West Lakes Drummoyne Henley Beach Earlwood Hallett Cove Frenchs Forest Seacliff Glebe Unley Glenmore Park Kellyville WA Miranda Canning Vale Parramatta Iluka Peakhurst North Beach Penrith Subiaco Queens Park Swan View Rose Bay Willetton Rushcutters Bay Sans Souci Shellharbour St Clair St Ives (NEW) Terrigal
W. Pennant Hills (NEW)

SPRINGVALE 9547 4774

Receive Extra Free Gift 20% off* Excludes special items

New Zealand
Auckland Browns Bay (NEW)

SHOP 40 ENDEAVOUR HILLS SHOPPING CENTRE

9706 2234

We do it outdoors