Step into Life Keysborough

Phone: (03) 8502 8775 Mb: 0423 852 262 E-mail: keysborough@stepintolife.com

April 2010, Issue 43

Local News
Keysie Benefits Meeting
Meeting & Go-Carting at Lemans GoCart Racetrack 1pm to 4pm April 25th (Anzac Day). Please RSVP on sheet at your next session as they need an idea of numbers as do we for this months healthy recipe that Jess is cooking up.

Directors Desk New members

Dear Step into Life Members Every day all around the country people are turning up at parks and reserves to participate in Step into Life training sessions. These sessions range from Cardio to Toning from Fitball to Boot Camp from Boxing to Power Flex. The sessions are attended by people of all different shapes and sizes and all different fitness levels. The sessions are conducted at varying levels of intensity and varying degrees of difficulty. So with all this variation within Step into Life sessions what is the one common theme that runs through all the sessions conducted at all our venues around the country? You have the answer? Yes I knew you would, all our sessions are conducted in a GROUP. The success of Step into Life can be attributable in part to the fact that all our sessions are held in a friendly group environment, where all members are welcome regardless of their fitness level. The group dynamic is a very powerful tool in helping people commit to an exercise program and more importantly continue with the program for extended periods of time. How often do I receive an email from a Step into Life member describing how wonderful their group is at their venue and how the group has helped, motivated, supported and encouraged them to achieve all the goals and aspirations? Every week you will have noticed new Step into Life members joining your venue and attending classes. For some of these members the first few classes can be daunting as they contend with a new exercise regime as well as becoming a new member of what may be a well established group, who have trained together for a long time.
Continued on page 2

BootCamps
Friday nights for 4 weeks. Starting May 7th . Work together using SiL Military commands & training to push you harder & make you stronger & fitter. Also in June our Boot......CAMP.

Bring a Buddy Week

Bring a friend during the week of April 19th where they can do as many sessions as they can until the 24th. A prize worth over $50 to the person who brings the most friends

Baby Love
Congratulations Brownie (Mel) on the birth of Chelsea Anne Brown, born 21st March

Check out our yearly events page page

Please note that Tues 7:15pm Toning & Powerflex are in the hall
PLEASE SEE LAST PAGE TONING ROTATION

Timetable
Monday Tuesday Wednesday Thursday Friday Saturday 6:00am Cardio 8:00am Kickbox 6:00am Kickbox 6:00am Toning 6:00am Cardio

9:15am Cardio

5:30pm Toning 6:45pm Kickbox 6:45pm Cardio 6:00pm Toning

7:15pm Cardio 7:15pm Toning 6:45pm Powerflex 7:15pm Toning

9:15am Toning 9:15am Kickbox

5:30pm Cardio 4:00pm Kickbox

Benefits Meeting Sunday April 25th 1pm 4pm Go-Carts & Meeting & Lemans GoCart Racetrack

BootCamps Friday nights starting May 7th. Put names down now at sheet at sessions

To all cardio sessions need to bring your own boxing gloves. Dont have your own? You may purchase one from your trainer. Also available to assist is Boxing Gloves Polar Heart Rate Monitors Available in S, M, or L Many models available from $120 For $23

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. Awards achieved in March: 50 points Jenny Chau Deborah King Sarah Hurst 200 points Cliff Durkin Julie Gubbels Glenn Lee Kim Kulic 500 points 1000 points Shevy Manoharan

New Members
Welcome!
Andrew Boyes Sharleen DCruze Meldina Klehic Sharlene La Rocca Julie Capper Allun Roberts Rimas Kareroa Margaret Colvin Irene Sin Monica Vojtek Daniel Keen

Welcome Back!
Wayne Abreart Tanaie Wong

Member Birthdays
Happy Birthday!
Receive 3 free extra sessions as a gift*!
(*gift will expire end of the month, so use it before then)

Well Done Guys! 1st Aaron Edwards & Monica Homans

th You award DCruze 6 can Sharleen yourself & show to th th 7 Daryl Edwards 7 Emilie Cangy others the time & th th you have put effort 8 Solange Delgado 8 Michelle Wachter into your training by th th 12 Graeme Phillips 14 Loretta Fitzpatrick purchasing your th th Training Club Kerry Barker 15 Romaine Kakoullis 17 awards th th points shirt 18 Antonella Grech 19 for Angela $22 Hatzis th th 19 Angela McCrory 20 Simone Mckenzie

4 Rasa Cochrane

th

20 Nicole Lee

th th th

22

nd th

Alicia Blake

Member Achievements
Congratulations to the following members who went up a fitness category this month! Not all achievement are by your fitness category, so if you could please give me more to write about here guys, email me, record it in your diaries, eg.. your first fun run, bootcamp, your first own run, down a pant size, loss of kg etc. If possible, can you please email me this month with a testimonial of your personal achievements & experiences with Step into Life Keysborough.

26 Maria Bonazinga 27 Christine Mcardle

24 Shanta Chandra

Book these free sessions with your Trainer

Directors Desk continued

Fit. Cat. 5 (Intermediate Runners) Meldina K, Sharleen D, Sarah H Fit. Cat 6 (Advanced Runners) Sam P, Rimiss K, Liz S, Roger G, Chris M, Van K, Mon V Fit. Cat 7 (Super Runners) Glenn L, Drew B,

We were all once new members who were included into the group and made to feel welcome. At the next class you attend please make the effort to go introduce yourself to the new person and make them feel welcome; you will be doing a lot more for them than just including them in the group. You will be making their exercise experience that more enjoyable and by doing so help them to attain their health and fitness goals. Regards Mark Cohen Director

Strength Base Program

Have you taken up the challenge? I hope so Just 1 day per week is the minimum for 12 weeks. Let me know how you are progressing. larry@stepintolife.com.au

Member Profile
Edwin Keecha
Ed has been a member of Step into Life Keysborough since October 2008
SiL Keysies Member Rewards Member of the month will either receive Unlimited sessions* for the month or a $50 S.I.L clothing merchandise voucher* *must be redeemed before the end of the month.

Questions.
Where were you born? In a little town called Melbourne. (You may have heard of it) What is your current profession? Senior Analyst = Computer Hack What sport have you been involved with during your life/best achievement? Badminton, Basketball, Indoor Cricket. I came runner up in the state of Victoria for Badminton. What is your favourite naughty treats? It would have to be Peanut M&M's What primary and secondary school did you attend? Mother of God Primary School, East Ivanhoe. University High School, Parkville. What is the nicest thing anyone has done for you?. My wife getting me an exclusive North Melbourne Kangaroos Heritage Round top. What is something we would have never guessed about you? I plan to write and publish a novel! I'll let you know how that goes. What is your goal for the next six months exercises or other? I plan to focus on weights and toning. Interest and hobbies? Science, Reading, Watching Movies, Basketball (watching or playing) What is your favourite session and what results have you seen since starting SIL? Toning because I don't have to run as much!

Events What is happening? Id love to join in!

WHEN EVENT TYPE DETAILS
TIMES APRIL 2010 It Is a WEIGHTS month, do not need to bring to toning session Sundays Sun Apr 11th PACKAGE Fitness Test Training Fitness Test Be taught the correct tips & tricks to Until Training advance your skills, improve your Sun May 23rd 5:30pm
Personal Bests & be able to achieve other goals!

Mon Apr 19 until Sat Apr 24th Sun Apr 25th

th

FRIENDS BENEFITS

Bring a Buddy WEEK SiL VIC

Bring as many buddies to as many sessions as you can this week

Every Session ALL week

1pm to 4pm

Go Carts & SiL Keysie Benefits

Come, see & understand the many benefits offered to you!

MAY 2010 - Need your RESISTANCE BAND at ALL Toning Sessions BC 6:30pm Fri May 7th PACKAGE BootCamp Package Friday Packages begin for 4 weeks Until Fri May 28th Sun May 9th FUN RUN Mothers Day Classic www.mothersdayclassic.org 8:30am Sat Sat May 22nd FITNESS FITNESS TEST 6pm Sun Achieve your Goals, Create more Sun May 30th st 6am Tues targets to hit! Tues Jun 1 1pm to Sun May 30th BENEFITS Winter Lunch Meeting
4pm

JUNE 2010 Need your FITBALLS at ALL Toning Sessions June EVENT SiL Victorian Mini Olympics 2010 FUN RUN Run Melbourne PACKAGE BootCamp Teasers CAMP Wilsons Prom July BENEFITS Winter Dinner Meeing 2010 FITNESS Fitness Test PACKAGE BootCamp Package August BENEFITS Sumo Wrestling 2010 EVENT City to Surf FUN RUN Sandy Point Half PACKAGE Marathon Package September EVENT Punish the Groom & His Men 2010 FUN RUN Dingley Dozen FUN RUN Spring into Shape I FUN RUN De Castella FITNESS Fitness Test October EVENT Keysie Competition 2010 FUN RUN Spring into Shape II FUN RUN Melbourne Marathon FRIENDS Bring a Buddy Week November BENEFITS Ten Pin Bowling 2010 FUN RUN Spring into Shape III FITNESS Fitness Test December SOCIAL Christmas Lunch 2010

Merchandise
www.stepintolife.com/treat-yourself.php Ladies cap sleeve T shirt Ladies raglan T-shirt

$24.00

$24.00

Look great in one of these styles: -- Cap sleeve T shirt or Raglan T shirt.

Health & Fitness Article

Do you need snack therapy?
By Julie Upton, RD No matter where you are, you can be sure theres a snack close by. As a nation, we snack everywherein our home, office, car, gym, and even at church. Theres a Snack Count mobile device that counts your daily nibbles, and Im sure theres one to locate your favourite crunchy munchies. Even McDonalds is in the snack category with its new snack wraps that happen to be more like a meal, with 260340 calories a piece. Theres a big downside to all this unabashed between-meal eating: empty calories. And many food experts believe that excessive snacking is contributing to our ever-expanding waistlines. Need proof? A 2010 study from the University of North Carolina, Chapel Hill, found that adults are now eating some 579 calories from snack foods daily, or almost a quarter of their daily calories. The researchers tracked snacking patterns from the late 1970s through 2006 and found some disturbing trends. Up to 97% of adults snack daily, compared to 71% three decades ago. Snacks used to contribute 357 calories (14% of total caloric intake) a day, but those between-meal calories have increased by 222 calories. Most of us now snack more than twice per day, and the average calories of our snacks is a whopping 226 calories (totalling 579 calories each day). If we grazed on fresh fruit and veggies, there would be no harm in all the noshing, but our current snack choices are loaded with calories but lacking in nutrients. Dessert-type foods, salty snacks like potato and tortilla chips, and sweetened beverages were the top three contributors of the snack calories in this study. Other popular snack items include nuts, alcoholic beverages, candy, fruit drinks, and sports drinks. We are humans, not cattle As adults, many of us eat before we are physically hungry, and we stop eating way after weve had enough. We have lost all the ability to regulate caloric intake based on our internal hunger cues, and we respond to our emotional and environmental cues. Unlike cows and other animals that graze all day, humans are genetically programmed for eating then fasting for short periods of time. Getting back to a more normalized eating pattern that consists of breakfast, lunch, and dinner with a mid-morning and afternoon snack (100- 200 calories max) can help break this pattern of all-day eating. Like a bad financial investment, the calories in most snack foods (Doritos, Famous Amos cookies) are worthless, so try some of my favorite healthy snacks. When snacking, try to combine protein, fibre, and fat, like an apple and peanut butter, yogurt and fruit, or carrots and hummus. But portion control is just as important as snack choices. Remind yourself what 200 calories looks like and adapt it to your favourite nibbles. Happy snacking! Source: www.health.com/integrated solutions (Vital information with a human touch)

Healthy Recipe
As prepared & made by Jess at our last Benefits meeting

Referrals

At Last - Guilt Free Eating!

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.

Summer Fruit Salad

If you are looking for a healthy dessert that will also satisfy those guests looking for something sweet and tasty after their meal, well I have the perfect answer for you. This summer fruit salad has been a hit and is especially good following a BBQ.

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.

Ingredients
Serves 6 2 limes 2 Tbsp sugar 2 punnets ripe blueberries l large mango 2 punnets ripe strawberries, hulled and halved if big 1 punnet ripe raspberries

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

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

Method
Grate the zest from the limes and juice them. Mix the sugar with 4Tbsp water and warm gently. Add the lime zest and simmer for 2 minutes. If any of the fruit seems a bit lackluster, in particular the blueberries, add to the hot syrup now. Allow this syrup to cool a bit, but not completely. In the meantime, cut the cheeks of the mango, and peel and dice the flesh. Mix all the fruit in a big bowl, splash in the lime juice and toss it all together with the now cooler lime syrup. Serve with natural yoghurt.
Nutritional Information Energy (Kilojoules) Carbohydrates Protein Fat Per serve 376KJ 20.2g 2g 0.1g

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

Fresh Right Now

Planning your shopping? Want to eat healthy but cant keep track of the fruit & veggies in season?

Not only does this fruit salad taste fantastic but it will give you a massive dose of antioxidants from which an array of health and anti-aging benefits have been attributed. Enjoy!
Vicky Kuriel
BSc.(Exercise Physiology), Master of Nutrition & Dietetics (APD), Sports Dietitian

www.FreshRightNow.com
The easy way to find out what is in season.

Members Benefits
SOUTH EASTERN CHIROPRACTIC CENTRE

Please support our national and local traders, and take advantage of the discounts they offer. Simply, show youre Step into Life key ring to the staff of participating outlets.

Discounts & Offers

Our Health Professionals

292 CORRIGAN ROAD KEYSBOROUGH CHELSEA 9798 1402 Dr. Jose & Dr. Kevin Denise Robinson Ph: 0411 411 833 bythebaykinesiology.com.au 0427 978 860 Remedial Massage Therapist: Donna Fincham 9711 7562 Dr Penny Gosling Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed Rebate available with Manchester Unity Receive 10% of all kinesiology consultations Rebate available with Manchester Unity Receive 50% off your first consultations & 10% off consultations thereafter. Rebate available with Manchester Unity All current Step into Life members receive concession rates. Rebate available with Manchester Unity Receive 10% off all consultations Rebate available with Manchester Unity 1800 087 374
stepintolife@manchesterunity.com.au

MOBILE MASSAGE DONNA COMES TO YOU!

PARKMORE OSTEOPATHY

159 KINGSCLERE AVE KEYSBOROUGH 159 KINGSCLERE AVE KEYSBOROUGH INFORMATION FORMS AVAILABLE FROM YOUR TRAINER

9711 7562

machesterunity.com.au/stepintolife

Receive Special Rates Exclusive KeepFit waiting waiti periods waived for claiming on your training. Conditions Apply.

Our Favourite Local Restaurants/Food Stores

330 CHELTHAM ROAD KEYSBOROUGH 9769 1999 FAX: 9769 0799
Managers Denver & Jeff

Receive 15% off YOUR MEALS & DRINKS!

CAF

SHOP G1 PARKMORE P SHOPPING CENTRE NOBLE PARK - Cnr Douglas St & Heatheron SANDOWN Cnr Princess Hwy & Browns Rd

Ph/fax: 9769 1466

Receive a FREE hot drink with any meal purchase.

Open till 11pm every night. Open till 10.30pm every night

Receive A FREE Low Fat Berry/Vanilla Yogurt OR Mount Franklin Water With ANY Purchase $7 or over Healthy Salads, Wraps or 6inch Subs deals available Receive 50% off the 2010 Ezy Card Membership, which entitles members to
$1 weeklies, $1 off new releases & 10% off all DVD retail & ex-rental purchases everyday, for the whole year. Show this newsleter with your SiL keyring the first time only

Entertainment
401 PRINCESS HIGHWAY, NOBLE PARK

NOBLE PARK - 9547 5977 Manager: Maria

KINGS POOL HALL - 366 BOUNDARY RD, DINGLEY 9558 3222 SKATE CENTRE - 41 PRINCESS HWY, DANDENONG 9794 8039 LEMANS GOCARTS-11-55 GOCARTS WATERVIEW CLOSE, DANDENONG STH 8787 8178 TENPIN BOWL - Cnr Nepean Hwy & Warrigal Rd, MENTONE 9583 1244

10% OFF AT KINGS 20% OFF AT SKATE CENTRE 15% OFF AT LEMANS & $5 OFF MEMBERSHIP 2 GAMES FOR $15 AT TENPIN BOWL

Sporting Goods
MOBILE COMES TO US 9726 5091 0413 103 047 ( 11am 6:30pm) Chris Telley Field Reprehensive 20% OFF ALL FOOTWEAR & APPAREL Place a deposit for what you order & the goods will be delivered within 2 weeks.

Health & Beauty

Health & Beauty with Aloe Vera
MOBILE COMES TO YOU 1b Frank Street NOBLE PARK 110 Hemmings Street Dandy West 0402 669 946 Roshelle Cerveira Health & Beauty Consultant 9562 477
NO APPOINTMENT NECESSARY

Receive your First Aloe Vera Facial FREE! 30% off after that. 10% off Any products (up to 15% off with orders over $100)
Eg. Aloe Vera Detox & Makeups. Weight loss Shakes also

20% off Haircut Men & Children Hairdressing, Colours & Tips Free use of the Dog Do Wash Facilities take your own shampoo & towels.

9791 7498 Rod Blythe

Become a Trainer
Get qualified

Franchise Directory
NSW
Albury Baulkham Hills Blacktown Blakehurst Collaroy Coogee Drummoyne Earlwood Enfield Glebe Glenbrook Glenhaven NEW Glenmore Park Kellyville Manly Maroubra NEW Miranda Mosman NEW Mona Vale NEW Parramatta Peakhurst Penrith Pymble NEW Queens Park Rose Bay Rushcutters Bay Sans Souci St Clair St Ives Sutherland Terrigal Thornton/Dungog
NEW

SA
Novar Gardens Campbelltown Blackwood Gawler Golden Grove Flagstaff Hill Kensington Gardens Mawson Lakes Mitchell Park Mt Gambier Modbury Northgate North Haven Prospect Salisbury NEW West Lakes Hallett Cove Seacliff Unley/Goodwood

VIC
Caroline Springs Caulfield Chelsea Cheltenham Cranbourne Croydon Diamond Creek NEW Doncaster Essendon Elwood Glen Iris Greensborough Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Lilydale Malvern East Mill Park Moonee Ponds Mordialloc Mornington Mt Waverley Murrumbeena Mt Eliza Oakleigh NEW Pakenham Port Melbourne Reservoir Richmond Ringwood South Yarra St Kilda Sunbury Templestowe Thornbury Torquay NEW Vermont South Wantirna Wellington - Sale Wheelers Hill Williamstown Wodonga Yarraville

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

WA
Alexander Heights Canning Vale Carine Carramar NEW Cockburn Ctrl Edgewater Ellenbrook NEW Iluka Kingsley NEW Margaret River Stirling South Perth Swan View Quinns Rocks Willetton Wembley

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.

Toning Rotation what to bring to toning sessions

PLEASE NOTE THE CHANGES IN THE ROTATION ARE NOW MONTHLY
APRIL TONING SESSIONS ARE WEIGHTS MAY TONING SESSIONS ARE RESISTANCE BAND JUNE TONING SESSIONS ARE FITBALL
Dont have your own? Youll need one. You may purchase one from your trainer

Warners Bay W. Pennant Hills Willoughby

QLD
Broadbeach Buderim Caloundra Everton Park Forest Lakes Kawana Lockyer Valley Mackay Morningside Runaway Bay Stanthorpe Wilston

VIC
Balwyn Beaumaris Bendigo Bentleigh Berwick Box Hill Camberwell Carlton

New Zealand Auckland

Browns Bay

Fitballs 55cm Blue or Green $50.50 65cm Blue or Green $59.00 75cm Blue or Green $65.00 Resistance Bands Green (Light) $30 Red (Medium) $32 Blue (Hard) $37

We do it outdoors