Step into Life Keysborough

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

October 2010, Issue 49

Local News
Well Done to all our past & current members who did the Dingley Dozen Fun Run in September! All their awesome results are listed below: Event Name Time Melbourne Marathon 3km Walk Julie Capper 24.56 Please motivate and Joy Karton 23.41 support our runners Ben Holian 24.56 that are doing the 6km Run Srete Cvetkoski 26.16 Melbourne Marathon Jojo Matse 30.33 th. on October 10 Tan Whiteside 32.55 Tracey Nelson is doing Cristina Cvetkoski 33.31 the 10km & Mario Bird Shaz Hendo 36.38 will be doing 21km. Suzi Cvetkoski 36.48 This is the furthest Mel Brownie 39.45 Shivani Keecha 42.42 distance these 2 Michelle Karton 46.02 members have ever 12km Run Ly Holian 1.05.54 run! Well done guys The final days are counting down til your personal trainer is off the market permanently! So to celebrate we punished the groom & his men! Well done to Shaz & Sue who qualified to direct this session & to the members who attended on the day to add on the minutes of punishment.

Directors Desk
Exercise Ups and Downs
Dear Members For some of you training with Step into Life in the outdoors is a new experience while for many of you its part of your way of life and you have been exercising the Step into Life way for months and years now. I say the Step into Life way because at Step into Life we believe that we offer a unique way to help people to begin exercising and more importantly we provide an environment that will help you maintain your exercise routine and make it part and parcel of your daily lives. If you asked any of your fellow members who have been training with Step into Life they will tell you that they experience many up and down cycles throughout their training. Up cycles are when you are full of energy, raring to go and cant get enough exercise. Down cycles are when you seem to be dragging your body around, dont have the motivation and cant seem to get going. All of us experience these up and downs and they can be brought on by a multitude of different reasons. The down cycle is generally the tough one to deal with because it is during these times that most people feel that exercise falls into the too hard basket and they give up. The important thing is to understand when your body is experiencing a down cycle is that firstly it will pass and secondly there are little things that you can do to help get through it. Try changing your routine by asking your trainer if you can: Attend a different class time for a while (swap from mornings to evenings if you are able to). Try a different type of class (i.e. one that you dont currently do). Tell your trainer that you are going through a down cycle and they will set you goals to help motivate you.
Continued on page 2

Timetable
Monday Tuesday Wednesday Thursday Friday Saturday 6:00am Cardio 8:15am Kickbox 6:00am Toning 6:00am Cardio 4:00pm Kickbox

Please note that wet weather toning sessions will be held at Dandenong South Primary School Hall.

5:30pm Toning 6:45pm Toning 6:45pm Box/Car 6:00pm Toning

7:15pm Cardio

5:30pm Cardio

7:15pm Toning

Packages Powerflex Wed 6:45pm Bootcamps Fri 7pm Distance Train Sun 7:30am

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

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 September: 50 points Anna Popo 200 points Brockwell Kong 500 points 1000 points 1500 points Ben Holian Ly Holian Wayne Abrehart 2000 points Well Done Guys! You can award yourself & show to others the time & effort you have put into your training by purchasing your Training Club awards points shirt for $22 See the photos page of the members with their 200+ awards

New Members
Welcome! Hector Carballido

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

1 Chia Taing 5 Maree Folino 6 Jess Edwards 8 Melissa Vaillant 8 Paul Henderson 8 Jill Davis 10
TH th th th th th th

st

Joanne Matse
th

12 Suzi Cvetkoski 12 Trish Lear 20 Jason Montgomery 21 Donna Fincham 25 Cristina Cvetkoski 25 Vanneth Kong 28 Edwin Keecha
Book these free sessions with your Trainer
th th th st th

Directors Desk continued

Lower the intensity of your training for a while and simply enjoy your surroundings. At your venue you will see fellow members wearing their Training Club T shirts and Singlets go up to a member that has a 1500 or 2000 Training Club award and ask them how they deal with the down cycles that they have experienced over the time. I have no doubt that they will be able to help with great ideas that they have used in the past. If it is any consolation even elite sportsmen and women experience these highs and lows. Have you ever noticed how your favourite sportsman or woman has a sub par performance or they loose form and go into a form slump for a period of time. It happens to all of us at one time or another. Your trainer is there to help you, you just have to ask. Regards Mark Cohen Director

Member Profile
Sophia Wong
Soph has been a member of Step into Life Keysborough since March 2009
SiL Keysies Member Rewards Member of the month will either receive Unlimited sessions* for the month or a $30 S.I.L clothing merchandise voucher* *must be redeemed before the end of the month.

Questions.
Where were you born?

Melbourne
What is your current profession?

Student
What sport have you been involved with during your life/best achievement?

Soccer mainly
What is your favourite naughty treats?

Cupcakes

Events What is happening? Id love to join in!

WHEN
Oct 2nd

What primary and secondary school did you attend?

EVENT TYPE
EVENT

DETAILS

TIMES

Dingley Priumary School, Kilvington Girls Grammar and Haileybury Girls College
What is the nicest thing anyone has done for you?.

Sat 9:30am Punish the Groom & His Men The week before his wedding OCTOBER 2010 is WEIGHTS that i provide for ALL Toning Sessions Sun 24th October FUN RUN Spring into Shape II Sun 10Th 2010 FUN RUN Melbourne Marathon Mon 18th FRIENDS Bring a Buddy Week NOVEMBER 2010 Need your RESISTANCE BANDS at ALL Toning Sessions Sun 14th November FUN RUN Spring into Shape III th Sat 20 2010 FITNESS Fitness Test Sun 28th t EVENT Keysie Compeition DECEMBER 2010 Need your FITBALLS at ALL Toning Sessions December SOCIAL Christmas Lunch 2010 Januaray EVENT Fund Raising Fitness Event 2011 February BENEFITS Pool 2011 March BENEFITS Roller Skating 2011

Brought me a cupcake =)
What is your goal for the next six months exercises or other?

pass uni!
Interest and hobbies?

shopping
What is your favourite session and what results have you seen since starting SIL?

cardio kickboxing, im fitter =)

Merchandise

Choose from our fantastic range of heart rate monitors; just go to our website to view all styles
www.stepintolife.com/treat-yourself.php

Health and Fitness

Foods for Fabulously Radiant Skin
We spend precious time and money on a daily basis applying various beauty products to our skin in an attempt to look our best. However many of us are missing the key ingredients. The health of our skin is in fact very much dependent on what we put into our bodies rather than just what we apply to the outside. Here are three of my basic dietary tips to ensure your skin looks and feels more radiant than ever before. Water Water or adequate hydration is by far the most important ingredient to healthy looking skin. Dry dull lifeless looking skin is a sure sign that you are not receiving adequate water in your diet. Good hydration comes not only from drinking an adequate amount of fluid but also by eating foods with a high water content, such as fruit and veggies. Apply strategies to your day to ensure you are drinking enough. For example always carry a water bottle with you, have one on your desk at work, in the car and sip on it at regular intervals throughout the day. Good Fats Over the years fat has been labelled as a food to avoid or reduce in your diet. However this certainly does not apply to all fats. Monounsaturated fats such as those found in nuts, avocados, seeds and some vegetable oils are a healthy addition to any diet. Similarly, polyunsaturated fats found in fish oils, flaxseeds, soybeans and some nuts are equally as important. These good fats play a vital role in maintaining healthy skin. Include a variety of these foods as part of a well-balanced diet, your skin will thank-you for it. Antioxidants Foods rich in antioxidants have been touted as age-defying! Antioxidants will promote healthier, more youthful looking skin by protecting skin cells from the type of damage that can show up as signs of premature aging i.e. wrinkles. Antioxidants are found in an array of fruits and veggies, some examples include blueberries, raspberries, cranberries and tomatoes. Foods high in antioxidants should be included in your diet on a daily basis.

Vicky Kuriel BSc.(Exercise Physiology), Master of Nutrition & Dietetics (APD), Sports Dietitian

AWARDS FOR 200+ IN SEPTEMBER

Brockwell Kong th First Session 19 April 2010 Total # Sessions 46 Fitness Tests 3 BootCamps - 5 in Total 1 Teaser 1 Recruits 1 Marines 1 Navy Seals 1 Commandos A Keysie Kommando of the Mini Olympics 2010

Sunny 6am sessions!

Ben Holian th First Session 24 January 2008 Total # Sessions 349 Fitness Tests 12 BootCamps - 33 in Total 3 Teaser 9 Recruits 10 Marines 11 Navy Seals 1 Commandos Keysie Competitions (2) 08 & 09 Keysie Kommando of the Mini Olympics Years 2008, 2009 & 2010

The ball line up, its weights this month!

Ly Holian First Session Total # Sessions 348 Fitness Tests 12 BootCamps - 22 in Total 7 Recruits 7 Marines 7 Navy Seals 1 Commandos Keysie Competitions (2) 08 & 09 Keysie Kommando of the Mini Olympics Years 2008, 2009 & 2010

kickboxing

Dingley dozen fun run

Healthy Recipe
At Last - Guilt Free Eating!

Referrals

Herby Pasta Salad

(serves 6) Per serving 250 calories, 2.2g fat Preparation time 15 minutes Cooking time 35 minutes Ingredients 350g (12oz) penne (dry weight) 2 vegetable stock cubes 2 red peppers, seeded and cut into large pieces 2 yellow peppers, seeded and cut into large pieces 150 ml (5 fl oz) virtually fat-free fromage frais 2 teaspoons coarse-grain mustard 1 tablespoon chopped fresh chives 1 tablespoon chopped fresh chervil salt and black pepper good pinch of ground smoked paprika Cooking Instructions

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.

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

1. 2. 3. 4. 5.

Boil the pasta in a large pan of water together with the stock cubes for added flavour. Place the peppers on a hot barbecue or under a preheated hot grill and cook for 5-6 minutes, until they start to blister and change colour. Cool and peel away the skins. When the pasta is cooked, drain through a colander and transfer to a large mixing bowl. Add the cooked peppers. In a separate bowl, mix together the remaining ingredients, except the paprika, and season with salt and pepper. Add to the pasta and peppers and stir until well combined. Spoon the salad into a serving dish, sprinkle with smoked paprika and serve hot or cold depending on the weather!

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.

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!

Top tip: Transform a plain herby pasta by adding barbecued sweet capsicums. The salad can be made in advance, leaving you to add the capsicum as the final touch.

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

Hear Step into Life LIVE on 3AW with Denis Walter

Every Tuesday from 2.45pm starting at the end of September - Check out the link below to get a rundown of whats happening. Plus you can the listen live or watch live from the website. Even better call in tell us about your experience.
http://www.3aw.com.au/denis-walters-daily-rundown/20081110-5l5x.html

Fresh Right Now

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

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. ou

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 periods waived for claiming on your training. Conditions Apply.

Our Favourite Local Restaurants/Food Stores

CAF

SHOP G1 PARKMORE 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

Entertainment
401 PRINCESS HIGHWAY, NOBLE PARK

NOBLE PARK - 9547 5977 Manager: Maria

Present your keyring & This ad to Hire 1 New Release, get 2 weeklies Free
10% OFF AT KINGS 20% OFF AT SKATE CENTRE 15% OFF AT LEMANS & $5 OFF MEMBERSHIP 2 GAMES FOR $15 AT TENPIN BOWL

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

Health & Beauty

1b Frank Street NOBLE PARK Tease Tea 9/7 Olive Grove KEYSBOROUGH 110 Hemmings Street Dandy West 8502 7060
NO APPOINTMENT NECESSARY

20% off Haircut Men & Children Hairdressing, Colours & Tips
Receive 20% off the retail price! Great range of herbal teas for your immune system & Green Teas for those extra fat burning results!

Katie 9798 8830 tea@teasetea.com.au http://www.teasetea.com.au/ 9791 7498 Rod Blythe

Free use of the Dog Wash Facilities take your own shampoo & towels.

Become a Trainer
Get qualified

Franchise Directory
NSW Albury Baulkham Hills Blacktown Blakehurst Collaroy Coogee Drummoyne Earlwood Enfield Glebe Glenbrook Glenhaven Glenmore Park Kellyville Manly Maroubra Miranda Mosman Mona Vale Newcastle NEW New Lambton NEW Nowra NEW Parramatta Penrith Pymble Queens Park Rose Bay Rushcutters Bay Sans Souci Sth Highlands NEW St Clair St Ives Sutherland Terrigal Thornton/Dungog Warners Bay W. Pennant Hills Willoughby QLD Broadbeach Buderim Everton Park Forest Lakes Labrador NEW Lockyer Valley Mackay Morningside Pacific Pines NEW Runaway Bay Stanthorpe Wilston SA Novar Gardens Campbelltown Blackwood Brighton Fulham Gardens NEW Gawler Golden Grove Kensington Gardens Mawson Lakes Mitchell Park Mt Gambier Modbury Northgate North Haven Prospect Salisbury West Lakes Hallett Cove Unley/Goodwood WA Alexander Heights Canning Vale Carine Carramar Cockburn Ctrl Edgewater Ellenbrook Iluka Kingsley Myraee NEW Stirling South Perth Swan View Quinns Rocks Willetton Wembley VIC Aspendale NEW Balwyn Beaumaris Bendigo Bentleigh Berwick Box Hill Camberwell Carlton Caroline Springs Caulfield VIC Cheltenham Chelsea Cranbourne Croydon Diamond Creek Doncaster Essendon Eltham Elwood Glen Iris Greensborough Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Lilydale Malvern East Moonee Ponds Mordialloc Mornington Mt Waverley Murrumbeena Mt Eliza Narre Warren NEW Oakleigh Pakenham Port Melbourne Prahran NEW Reservoir Richmond Ringwood South Yarra St Kilda Sunbury Templestowe Thornbury Torquay Vermont South Wantirna Wellington - Sale Werribee Wheelers Hill Williamstown Wodonga Yarraville New Zealand Auckland Browns Bay

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

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 MONTHLY
OCTOBER TONING SESSIONS ARE WEIGHTS NOVEMBER TONING SESSIONS ARE RESISTANCE BANDS DECEMBER TONING SESSIONS ARE FITNESS BALLS
Dont have your own? Youll need one. You may purchase one from your trainer

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