Step into Life Keysborough

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

November 2008, Issue 26

Local News
Keysie competition

Directors Desk
Stress and Money
Dear Members, family and friends All we seem to be hearing about lately is doom and gloom as the world faces huge economic challenges. The constant barrage of bad news; stock market crashes and tightening of financial belts all adds to our stress levels. Money and stress seem to go hand in hand and any Doctor; Psychiatrist or Exercise science expert will tell you that exercise is imperative during non stressfull and particularly stressfull times. The affordability of exercise training can add to your stress so it seems no matter which way you turn there is stress! It helps to put things into perspective. The Research shows emphatically that people gain far greater fitness and health benefits when they exercise with a qualified trainer and ideally in a fun environment (but it must be affordable) but is it affordable and is the finalcial aspect adding to your stess? I recently with a friend who owns a PT studio and provides one on one sessions, when I asked how is business, he responded, Down! I could see he was under business financial stress. Why was his business down? Lets compare and see why. Exercise benefit is ideally best gained by training 3 sessions per week but lets work on a minimum of 2 sessions per week. In his business he charges $65.00 per hour or $130.00 per week for 2 sessions which is $520.00 per month! I showed him these figures and then showed him the Step into Life pricing structure and how we keep it affordable and suatainable for our members. We discussed todays economic climate and how only a very small clientele could maintain that typr of outlay. I think I added to his stress levels! We also chatted about giving something to his clients over and above their training each session, he replied, What do you mean? I explained that at Step into Life our clients are clients and valued members and they are entitled to and we provide them with various benefits over and above their training like Fortnightly reports; Fitness evaluation reports; Training Club incentive program; Fresh Air newsletter; Local business discounts and specific training packages for events (only for members) to mention a few. We understand and appreciate that financial times are tough and will add to stress levels but try to keep it in perspective and keep doing the things that make you happy and reduce your stress. Your fitness and health is vital to help reduce stress through tough times. Regards, Larry Cohen Director

Team Blue (above) Izzy, Jess, Jaz, Sara, Roz, Tan, Zofia - Jacinta (Keysie) Team Green (above right) Brent, Rob, Shivani. Semra, Mel v, Shev, Dhani (Keysie) Team Yellow Greg, Marie, Shaun C, Brad, Cassie, Troy, Jarmilka (Endeavour Hills)
Events Tunnel Ball Obstacle relay Over Under bal Dodge ball Endurance Relay Time Diff Sprint Award Points Blue time 2.16 (8) 3.38 2.28 (12) 1.45 .37 20 sec place 3rd (1) st 1 (3) 2nd (2) 1st (2) 3rd (1) Green time place 2.15 (7) 2nd (2) nd 4.09 (31) 2 (2) 2.38 (10) 3rd (1) .35 48 sec 2nd (2) Yellow time Place 2.08 1st (3) rd 4.15 (47) 3 (1) 2.26 1st(3) 1.21 .33 47 sec 1st (3) 1st(3)

13

Spirit award green (most chants got them the most points) Sprint award blue (fastest time breakers) Performance award yellow (the winner of total number of points) Their last session before Goetz becomes a Hollow as they are due to Wed on the 21st. Congragulations Mr & Mrs Hollow! (Danielle & Shane) Bootcamp pkg Saturday mornings 6am start 29th November. December 5th Friday night 6pm till 10pm Christmas BBQ Party is at Braeside Park, Sheets are on white table at sessions to let us know if you are coming & what you are able to bring.

Timetable
MON TUES WED THU FRI SAT 6:00am Cardio 7:45am Kickboxing 6:00am Cardio 9:30am Toning 9:30am Kickboxing 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

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).

New Members
Welcome!
Edwin Keecha

Asija Rizvanovic 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 October: 50 points Kaunneang Thao-Phat Kerry Sarris Haily Muir 200 points Melissa Vaillant Tricia Suttie Violeta Borbiro 500 points Joy Karton
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!
6 Raymond Wong 6 Chloe Trindall 7 Michelle Karton 13 Sharon Jackson 17 Belinda Cisterunio 25 Leslie Edwards 27 Dhani Chandresegran
th th th th th th th

Keysies Super Achiever of the Year Belinda Cisternino

Belinda has kept her training routine with SIL since March 07. In Jan 08 Belinda increased her sessions to 3 a week and since then has seen great progress: gone from fitness category 1 ( a walker) to 4 (a jogger) Gone from using 3kg weights to 5kg in toning sessions Has not missed any of her 3 sessions a week (if isnt going to make it, lets me know prior to the session & she makes it up in that week) Completes her training diary at every session As a result to this progress she has lost more weight & measurements. Well Done Belinda! Youve worked hard for this! See & read Belinda & her profile on next page.

Member Profile
Belinda Cisternino

Questions..
Where were you born ? Mercy Hospital in Melbourne What is your current profession ? Child Care Assistant What sports have you been involved with during your life / best achievement ? Netball What is your favourite naughty treat ? Chocolate and Hot Chips with sauce What primary school and secondary school did you attend? Harrisfield Primary School & Carwartha Secondary College What is the nicest thing anyone has ever done for you? My sister making me Godmother of my niece, Evie What is your goal for the next six months exercise or other? My goal is to try to improve in all my exercises and activities in my sessions. Interests and hobbies T.V, movies, spending time with friends and family, spoiling my nieces, shopping, concerts and listening to music. What is your favouite session and what results have you seen since started SIL? Toning is a favourite session, and I have toned up which is a good result. I am also fitter, healther and have lost weight since starting my SIL sessions.

Belinda has been a member of Keysborough since March 2007 Belinda is also Keysies Super Achiever of the Year! See pg 5

Events
What is happening? Id love to join in!
Nov 29 Saturday Dec 5th Friday Jan 4th Sunday Feb 6th Friday Mar 7th Saturday Apr 4th Saturday May 31st Sunday June 13th Sat July 3rd
th

6am Bootcamp Package Goes for 4 weeks SOCIAL SIL Christmas Party BBQ at Braeside Park SOCIAL - Beach Games & BBQ in Chelsea Keysie & Endeavours SIL Venue Anniversary SOCIAL - Go Cart SOCIAL Bowling EVENT Winter Lunch SOCIAL Pool EVENT Winter Meeting

6:00am 6pm to 10pm 12:00pm 7:00pm 1:00pm 1:00pm 12:30pm 1:00pm 6:30pm

Merchandise
Athlete Style Singlet Competitor T-shirt

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

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

$36.00

$38.00

Health & Fitness Article

Burn the Fat, Keep it Off
We often discuss ways to burn off excess fat and calories, but what we do to take off weight is only a small part of the equation keeping it off needs just as much attention, probably more. Why cant we keep it off? Heres my belief: When we desperately want to lose weight we engage in activities that are too darn difficult to maintain. For example, we drastically reduce our caloric intake eat too much less or too differently - to be able to keep doing it for very long. We start an exercise program that is too demanding too physically tough, takes too much time, is too expensive - to keep up for very long. Soon we just stop doing them. Then, very often, because we cannot maintain the program that we set up, we have a backlash. We punish ourselves emotionally and physically by overeating, not exercising at all, and basically giving up. Then, a few weeks or months or years later, we become desperate to lose weight again, and we start another, "too difficult" plan to take the weight off, and once again it fails. This cycle goes on and on for so many people. How do we stop this (try to lose weight/give up) cycle? Heres what I suggest: 1. Take a good hard look at your past attempts and assess what is realistic and what is just too unlikely for you to sustain? 2. Dont be hard on yourself about the past, its done, its gone, its over, but useful for informing the future. 3. Accept the fact that work is involved. You are going to have to change your ways, give up some things, adjust, adapt, and accept that a new way of eating and a new level of activity will take a concerted and focused and deliberate effort. 4. Be your own champion. Give yourself realistic goals and build yourself a support system, but remember that you and only you can make this happen; you must champion the change. 5. Dont let a lapse, or setback, in your new plan become a relapse or ending to something that you have started. There will be mistakes, missed workouts and unplanned meal experiences but that is all part of the program when you are doing something for the long haul. Being able to stick with it means allowing for lapses. No more "if thens." If I lose weight, then I will buy a new outfit/look for a new job/start dating no. Your life is in session now; so dont act as if it will begin when you lose the weight. Getting yourself to engage and take action in all areas of your life will help you champion your own fitness/weight loss program to success. I know you can do this if you start off with a realistic idea of what your plan should and shouldnt look like (#1). If you are kind to yourself (#2) youll be more likely to keep going when the going gets tough (and when your plan doesnt look exactly like you thought it would). Your desire to change must be matched by an effortful willingness to change (#3), and youd do well to invite other caring individuals into your plan (#4) while you remember that your opinion (and decision) is really the one that matters. Progress moves forward and back (#5) and now is the time (#6) to make your commitment to not just lose weight but live healthfully from here on out. Peace and Happy Healthy Trails, Debbie Rocker Taken from The Age newspaper May 15 08

Achievement
Spring into Shape Results II
Name Dhani Chandra Shevy Mano Natelle Telley Rob Formoso Paul Issai Marie Papilon Greg Telley Wayne 10km 4km Div Place 111th 42nd 103rd 11th 6th 8km 8th 45th Time 33:07 29:10 28:05 20:09 15:41 44:11 42:06 Time Per Km 8:17 7:17 7:01 5:02 3:55 5:31 5:16

BootCamps

Rozs prayer plank is now over 4min! Last month Roz also competed in the sprints in the Masters Games in N.T! congragulations Roz!

Balls grabbin

Social Night Roller Skating

Melbourne Marathon
66:43min 6:40min a km
Attendies Keysie Aaron Edwards Jessica Guest Matthew Edwards Leslie Edwards Daryl Edwards Doris Wong Huy you Tran Akile Husnu Tim Taylor Paul Issai Tanya Thomson Semra Ataman Kyle Hayley Muir Matthew Edwards (Hailess) Ben Holian Ly Holian Endeavour Cameila Roman Anna Mancin Jason Clark Hayley Troy Lacey Monica Homans

Ball Photos 08
Comando crawlin

Beach marchin

Keysies Raving Fan of the Year Wayne Abreheart

Wayno began SIL with his wife Michelle in June 06 with Bootcamps & sessions and ever since has been a committed member to 2-3 sessions per week. Completing to date 44 bootcamps, many triathalons, fun runs & bike races. Wayno always wears his SIL gear to all sessions, always attends our social events & functions even if sick. Between himself & Michelle, they have reffered 4 people to SIL Keysie, 2 of which became members. Well earned position Wayno. Congragulations!
Workin hard

Sam & Tan helping Izzy to skate, Jesss fall though Troy, Wayno & Rob had a few more! Jess, Aaron & Troy hangin the rails at the end.

Jaz & Sam enjoyed racin, dancin & Trying to catch Lights

Bootcamp recruits, marines to navy seals th Next Bootcamp package - 6am Nov 29

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. The national referral program includes every Step into Life venue in Australia. The person you refer can attend at the venue of their choice.

Baked Thai Chicken Salad

Preparation time: 10 minutes Cooking Time: 25 minutes Serves: 4 Ingredients Chicken Breast Fillets Skin Off 500g MasterFoods Homestyle Marinade Thai Flavour 1 sachet Olive Oil 2 tablespoons Dutch Carrots 1 bunch cut in half Kipfler Potatoes 500g cut in 3cm pieces Broccolini 1 bunch blanched and stems removed Yoghurt (natural) 1/3 cup Method 1. Pre-heat oven to 200 C. Toss the chicken in half of the homestyle marinade and place on baking tray 2. Toss carrots and potatoes in the olive oil and add to baking tray. Bake for 15 minutes. 3. Remove chicken from the oven then slice. 4. Cook carrots and potatoes for a further 10 minutes 5. Remove vegetables from oven and stir through chicken, broccolini, remaining homestyle marinade and yoghurt, 6. Serve warm

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.au/tell-a-friend member.php

Members 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

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?

CAF
SHOP G1 PARKMORE SHOPPING CENTRE

Receive a FREE hot drink with any meal purchase. Receive a FREE bottled water, yoghurt or apples with every sub/wrap purchase Receive 10% off

9769 1466

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

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.

FANCY FILLINGS PARKMORE SHOPPING CENTRE

9700 2500

Receive 2 FREE weekly movies with any new release movie rental
401 PRINCESS HIGHWAY, NOBLE PARK

9547 5977

WAVERLY GARDENS 9546 8721

DANDENONG 9706 8211

10% off all items in store (excluding sale items) Receive 10% off.

Call 1 300 134 136 for more details

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

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.

SPRINGVALE 9547 4774

Receive Extra Free Gift 20% off* Excludes special items

SHOP 40 ENDEAVOUR HILLS SHOPPING CENTRE

9706 2234

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. DANDENONG SKATE CENTRE
41 PRINCESS HWY DANDENONG 9794 8039

Franchise Directory
ACT
Gungahlin ANU

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

VIC

Receive 20% off

KINGS COMPLEX
366 BOUNDARY RD DINGLEY 9558 3222

Receive 10% off

LE MANS GRAND PRIX

11-55 WATERVIEW CLOSE DANDENONG SOUTH

8787 8178

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

0422 248 283 SOUTH EASTERN SUBURBS

MOBILE COMES TO YOU

Receive 50% off your first consultations & 10% off consultations thereafter. receive concession rates. Receive 10% off all consults. Rebate available with Manchester Unity Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed receive 10% off all consultations
Receive Special Rates & Exclusive KeepFit waiting periods waived for claiming on your training.

PARKMORE OSTEOPATHY 159 KINGSCLERE AVE, KEYSBOROUGH 9711 7562

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

159 KINGSCLERE AVE, KEYSBOROUGH 9711 7562

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