Step into Life Keysborough

Phone: (03) 8502 8775 or 0423 852 262

E-mail: keysborough@stepintolife.com

September 2009, Issue 36

Local News - Mini Olympics

Awesome camaraderie & dedication for our teams for a fun event. Ranks were given in length of Service to their Keysie venue Sergeants (1 year) Shanta, Nish, Trish, Ed, Marty, Rob, Daryl, Roshelle, Jacinta, Sue, Cliff, Josh, Stu, Deb, Chris, Damo, Tan, Akile Master Sergeants (2
nd st

Directors Desk
Spring is in the air.
Dear Members, family and friends I hope this issue of Fresh Air finds you fighting fit! Every year in late August, Step into Life has new franchise owners attend their initial franchise training at the Radisson Resort on the Gold Coast. I would like to extend a very warm welcome to the following new franchise locations. NSW Coogee; QLD Caloundra; Forest Lakes; Morningside; Stanthorpe SA Novar Gardens; WA - Alexander Heights; South Perth; VIC Mordialloc; MT Eliza. If you have family and friends that you know would benefit from Step into Life please let them know about these new locations. As an exercise specialist when I think of Spring, one of my first thoughts is how many more weeks do we have to make sure our clients are in peak shape for summer. In the winter months we focus on building a solid fitness base and then in August, September and October it is time to increase the intensity and frequency to tone up for summer. Are you aware that if you are booked in to do say 2 sessions per week and you find you have some more time one week then by all means for that week contact your trainer and come along to another training session? If you are booked in for 2 sessions per week or 8 sessions for the month and you need to miss a training session, ask yourself, When can I make up that session? Look at the timetable stuck on the fridge with the Step into Life magnet and plan when you can make it up. Then contact your trainer to book a make up session. Continued on page 3

year) Shev, Daz, Dhani, Benny*, Sam, Jaz,

rd

Mel V, Lyly* Sergeant Majors (3 year) Shivani*, Kirsten, Jase, Doris, Ray Majors (4 year) Marshall, Jess*, Matti, Wendy, Rocky Robbie*, Leszko, Zofia* Lieutenant Colonels ( 5 year) Brownie* & Leslie Colonel & General of Kommandos- (trainers) Homans & Az * = were captains of their events & teams on the day
th th

Timetable
Monday Tuesday Wednesday Thursday Friday Saturday 6:00am Cardio 8:30am Kickbox 6:00am Toning 6:00am Cardio

PLEASE SEE LAST PAGE FOR CHANGES IN TONING ROTATIO

(note the changes are in bold) 6pm Cardio 6pm Toning 6:45pm Cardio 6:00pm Toning

9:15am Cardio

5:30pm Toning

9:15am Toning 9:15am Kickbox

4:15pm Kickbox

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

We will be opening: New Powerflex Sessions New Toning Sessions Fridays 4:15pm Tuesdays 4:15pm Fridays 5:30pm Wednesdays 5:30pm

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.

New Members
Welcome!
Pavlina Tichy Julie Gubbels Faye Gubbels Mario Bird Roger Galway Melissa Young Nish Chandrasegran

Welcome Back!
Sharon Henderson Dorsha Tong Roslyn Grassham Maree Folino Kirsten Barnett Matthew Edwards Daryl Edwards Andrew Leszko

Awards achieved in August: 50 points Anita Plavcic Bianca Prins Kerrie Gubbels Deb Bensley 200 points Matthew Edwards 500 points Suzi Cvetkoski 1000 points Belinda Cisternino
Well Done Guys! Show off your hard work by purchasing your Training Club awards points shirt for $22

Member Birthdays
Happy Birthday! Choose a raffle prize as a gift!
(prizes will expire end of the month, so use it before then)

3 Ly Holian 16th Pavlina Tichy th 18 Akile Husnu nd 22 Elaine Fearnly rd 23 Jeannette Moore th 26 Roslyn Grassham th 27 Andrew Leszko th 28 Melissa Brown

rd

Directors Desk continued With summer fast approaching and everyone wanting to look the best it is a simple equation of energy out and energy in. Your trainer will do everything they can to make sure you attend training but you have to plan ahead as well and make up your sessions. Tips to look your best for summer: Look your best for summer tips: 1. Increase the intensity and frequency of your training. Ask your trainer to take you more out of your comfort zone. 2. Book into a greater variety of sessions like a boot camp or power flex session. 3. Never miss the warm up before any Step into Life session. The warm up ensures maximum energy expenditure during the main training segment. 4. Try to eat a totally different variety of fruits and vegetables and foods to what you normally eat. 5. Cut out the junk and actually taste and chew your food. 6. Introduce meal strolls this is a short, casual walk (5 10 minutes) after big meals to help with digestion. 7. On a Sunday night make sure you have given some thought to the week ahead and when you will do your training sessions. 8. Plan a be super fit for summer program. It has to have a start date and run for 8 weeks where you adopt the above tips. Have a great month and if you are keen to say Balls to your boss and attend one of our free Information sessions please call 1300 134 136 or go to www.stepintolife.com Regards Larry Cohen Co-Director

Member Profile
Ben & Ly Holian
Benny & Lyly have been a member of Step into Life Keysborough since February 2008 *New Member of the Month Rewards
Member of the month will either receive Unlimited sessions for the month or a $50 S.I.L clothing merchandise voucher*.

What is your favourite naughty treat? Benny: Beer and KFC Lyly: tiramisu (that can be my breakfast, lunch, dinner, snack... virtually any meals) What primary and secondary school did you attend? Benny: too many primary schools and Gladstone Park Secondary College. Lyly: primary school in Vietnam and Killester Secondary College What is the nicest thing anyone has done for you? Benny: Ly accepting my proposal. Lyly: Benny's gone traditional: went to Vietnam to ask Dad for my hand and proposed on his knee on Xmas Eve. What is something we would have never guessed about you? Benny: I used to do modelling work when I was a kid (and yes that's a long time ago). Lyly: I shooed cows in heels while driving for work up in Swan Hill. What is your goal for the next six months, exercise or other? Benny: compete in a couple of fun runs. Lyly: I wanna lose another 7kg and beat 4.52min/km (PB). Interests and hobbies? Benny: video games and paintball. Lyly: shopping (shoe shopping in particular), travelling, watching crime shows What is your favourite session and what results have you seen since starting SIL? Benny: Kickboxing. Beer guts almost gone and higher energy levels. Lyly: kickboxing (We can legally punch each other). I've lost 4.5kg

Questions.

*Benny & Lyly got married just after they began SIL in March 2008

Where were you born? Benny: Reservoir, Melbourne Lyly: Saigon, Vietnam What is your current profession? Benny: Financial Planner Lyly: Financial Planner What sports have you been involved with during your life/best achievement? Benny: does online gaming count? Basketball, won grand final C grade. Lyly: sports, what sports? :-). Badminton, semi-final at school.

Merchandise
If you are thinking of entering an Event, wear your Step into Life Event T shirt or singlet with pride!

Events What is happening? Id love to join in!

Sat Sep 5th Sun Sep 13th Tues Sep 15th September 14th September 20th September 27th October th Keysies 100 Bootcamp! October 11th October 26th November November 14th rd November 23

WHEN

DETAILS
FITNESS TEST Achieve your Goals, Create more targets to hit! FUN RUN Spring into Shape I FUN RUN Dingley Dozen Our Local Braeside Park Fun run FUN RUN De Castella Run (Hard) BOOTCAMPS Spring Package
All Bootcamps will be at beach locations

www.stepintolife.com/treat-yourself.php

TIMES 8:30am Sat 6pm Sunday 6am Tuesday 4/8km 3/6/12km 5/10/15km
Fridays 6:45pm & Sundays 2pm

FUN RUN - Melbourne Marathon

$44.00

$42.00

$42.00

FUN RUN Spring into Shape II Keysie Competition many games All Keysie members compete in teams Lysterfield Lake Ride, Kayak, Run FUN RUN Spring into Shape III

10km Half Marathon Marathon 4/8km Compete in teams 15/2/5km 4/8km

Spring & Summer ~ Keep Cool Wear

BootCamp Shirt $28

Sorrento Shirts $36

Competitor Tshirt $38

Athlete Singlet $36

Spandex $44

Lycra Board Shorts $38

-------------------------------------------Dri~Fit Range---------------------------------------------

Health & Fitness Article - Adding a little spice to your lunch

Most of us slip into the habit of packing the same boring, predictable and often not very nutritious lunch day after day. Here are a few tips to spice up your lunches and keep them healthy, filling and nutritious all at the same time. 1. 2. Prepare your lunch the night before whilst making dinner this is a great time saver and you are more likely to give it a little more thought and love Add colour and texture by adding a number of different colours you are ensuring an array of vitamins and minerals are being incorporated. By adding different textures you are more likely to meet your fibre requirements and satisfy your hunger for a more extended period of time Break out of the sandwich habit. A sandwich made up on grainy heavy bread with plenty of salad and a source of protein is a great option but break out of this mould a few times a week. Try a salad made up with exciting leftovers, low fat cheese, canned beans or chickpeas, cooked and raw veggies. A splash of olive oil, a little red wine vinegar and some salt and pepper are great to use as a dressing. Store these things at work and dress your salad just before eating Always accompany your lunch with a good amount of water. This is especially important if you are working in a heated or airconditioned building all day. Dehydration can zap your energy and lead to the very common 4pm slump. Continue to sip on water throughout the day. Accompany your lunch with a yoghurt or 1-2 pieces of fruit. Adding a little extra a lunch time may help to avoid extreme hunger and binge eating later in the day

3.

4.

5.

Making your midday meal a healthy one can be a challenge, especially if youre at work. A little planning and creativity can add interest and nutrition to this meal and make you feel and perform a whole lot better during the afternoon and evening. Prepared by: Vicky Kuriel BSc.(Exercise Physiology), Master of Nutrition & Dietetics (APD), Sports Dietitian

Step into Life Supplement Range

Omega 3 Fish Oils For Active S.I.L Members
60 Capsule (1 month) $34.10 180 Capsule (3 months) $90.20 360 Capsule (6 months) $171.60

Muti vitamins For Active S.I.L Members

60 Capsule (2 months) $27.95 120 Capsule (3 months) $52.80 180 Capsule (6 months) $74.80

Glucosamine For Active S.I.L Members

120 Capsule(2 months) $56.10 240 Capsule(4 months)$105.60 360 Capsule (6 months) $156.20

Wellness Pack #1 $238.70 (6 month Supply of Muli Vitamins & Fish Oils)

Wellness Pack #2 $390.50 (6 month Supply of Muli Vitamins, Fish Oils & Glucosamine)

Healthy Recipe 1
At Last - Guilt Free Eating!

Roasted Pumpkin and Mushroom Lasagne

Preparation Time: 30 mins Cooking Time: 60 Serves: 8

Our paramedic has courageously rescued one of our casualties of war, Awesome Job Jaz!

Our Team Motto we do it outdoors together

INGREDIENTS 400g orange sweet potato, cut into 1 cm cubes 400g pumpkin, cut into 1 cm cubes 2 large sprigs rosemary 3 garlic cloves, crushed freshly ground black pepper olive oil spray 1 litre (4 cups) skim milk

1 large onion, sliced 3 heaped tablespoons plain flour 250g ricotta cheese 250g lasagne sheets 200g mushrooms, sliced 1 spring onion, sliced 50g reduced-fat cheddar, grated

Major Matti keeps the girls in-line

METHOD 1. Preheat oven to 200oC. Mix pumpkin, sweet potato, rosemary and garlic in a bowl and season with pepper. Lightly spray a baking tray with olive oil, add vegetables and bake for 20 minutes or until tender. 2. Heat milk and onion in a saucepan over medium heat until just below boiling, then turn off heat and sit for 10 minutes. Mix flour with a little water, then add to milk, bring to simmer and cook for 5 minutes, then add ricotta. 3. Spray lasagne dish with olive oil. Add layer of lasagne sheets, then a quarter of each of the white sauce, baked vegetables, mushrooms and spring onion. Continue until all lasagne sheets, vegetables and sauce are used (makes 4 layers). Sprinkle with grated cheese. 4. Bake for 35-45 minutes, or until cooked through and golden on top. Serve with a side salad.

During the month, some other recruits prepared for training in bootcamp the silhouette being our portable lights on the field next to the athletics track as the shadows are made by the crew with their prayer planks.

As we prepare, shoot those that are nervous, charge our enemies but most of all. Look good.

On the athletics track for a bit of sprint work and skipping?

Quote of the Month "You can do infinitely more than you have already done." Sri Chinmoy

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.

Healthy Recipe 2
At Last - Guilt Free Eating!

Citris Cake

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.

Cooking Time: 1 hour Serves: 8 INGREDIENTS 1 teaspoon bicarbonate soda 5 large eggs 2 large lemons 1 orange 250grams pecan nuts 250grams sugar (castor)

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 Wash the fruit extremely well and place in large saucepan. 2. Cover with cold water. 3. Bring to boil and simmer for 1 hour or until soft (15 minutes in pressure cooker). 4. Remove fruit gently from saucepan, chop, remove seeds and allow to cool. 5. Preheat oven to 180C. Line a 20cm cake tin with baking paper. 6. Beat eggs and sugar together until creamy. 7. Blend pecans in a food processor with half of the egg mix until smooth. 8. Remove to a bowl 9. Blend cooled citrus together with remaining egg mix until smooth. 10. Combine the two mixtures, adding the bicarbonate of soda. 11. Pour into cake tin and bake for 1 hour. 12. Cool and serve. Recipe Courtesy of Nutrition Australia 1.

SUBSCRIBE & SAVE OVER 43%

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

Members Benefits Discounts & Offers

Our Health Professionals
MOBILE COMES TO YOU 0427 978 860

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.

Our Entertainment
401 PRINCESS HWY, NOBLE PARK 9547 5977 Receive 50% off the Ezycard (get it for $4.95) With Ezycard: New Release for a $1 less Weeklies For only a $1 Retail DVDs For 10% off Receive 20% off

Receive 50% off your first consultations & 10% off consultations thereafter.

Receive concession rates.

PARKMORE OSTEOPATHY 159 KINGSCLERE AVE, KEYSBOROUGH 9711 7562

DANDENONG SKATE CENTRE

41 PRINCESS HWY, DANDENONG 9794 8039

Receive 10% off all consults. Rebate available with Manchester Unity
Chelsea Denise Robinson ~ 0411 411 833 SOUTH EASTERN CHIROPRACTIC CLINIC 292 CORRIGAN ROAD KEYSBOROUGH 9798 1402

KINGS COMPLEX
366 BOUNDARY RD 9558 3222 366 BOUNDARY RD, DINGLEY

Receive 10% off Receive 15% off Members Prices & $5 off membership Members receive 2 Games for $15 (usually $20) (works out to be 25% off) Receive Extra Free Gift

Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed

LE MANS GRAND PRIX

11-55 WATERVIEW CLOSE, DANDENONG STH 8787 8178
11-55 WATERVIEW CLOSE

receive 10% off all consultations

159 KINGSCLERE AVE, KEYSBOROUGH 9711 7562

Cnr Nepean Hwy & Warrigal Rd, 9583 1244

1800 087 374

Receive Special Rates & Exclusive KeepFit waiting periods waived for claiming on your training.

SPRINGVALE

9547 4774

www.mycmsite.com.au/michellek

Our Food
FASTA PASTA KEYSBOROUGH
330 CHELTHAM ROAD, KEYSBOROUGH
Receive 25% off total bill. Max $20 off.

Our Needs
Get the right footwear

20% OFF FOOTWEAR Receive a FREE hot drink with any meal purchase. (effectively works out to 20% off)
SPORTSMART Ian Street, NOBLE PARK 9548 5188 (at Noble Park store only)
Keep your Kids Active with the Outdoor Fitness Program for Kids

CAF
SHOP G1 PARKMORE SHOPPING CENTRE 9769 1466

FREE bottled water or yoghurt with every sub/wrap purchase

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

(effectively works out to 20% off)

0422 248 283

SOUTH EASTERN SUBURBS

Receive 25% off the session fees 20% off the Retail Price & ongoing nutritional assistance
Fat burning & Weight gaining packs available also

Mehfil
Indian Restaurant 9798 7544 291 Corrigan Road, Keysborough Mordialoc Kebab 9590 9154 204 Lower Dandenong Road

Receive 20% off Sunday to Thursday Evenings Open 5pm to 10pm Cash Only

Kebab & Can for $8 (works out to 15% off)

Specialising & Consulting in Nutrition & Supplements

Become a Trainer
Get qualified

Franchise Directory
NSW
Albury Baulkham Hills Blacktown Blakehurst Collaroy Coogee NEW Cranebrook Drummoyne Earlwood Enfield Frenchs Forest Glebe Glenbrook Glenmore Park Kellyville Manly Miranda Parramatta Peakhurst Penrith Queens Park Rose Bay Rushcutters Bay Sans Souci Shellharbour St Clair St Ives Sutherland Terrigal Warners Bay W. Pennant Hills Willoughby

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

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

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.

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

Toning Rotation what to bring to toning sessions

PLEASE NOTE THE CHANGES IN THE ROTATION IS WEEKLY
AUGUST 18
TH

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

& 20

TH

AUGUST 25

TH

& 27

TH

SEPTEMBER 1

ST

&3

RD

FITBALL
SEPTEMBER 8TH & 10TH

BANDS
SEPTEMBER 15TH & 17TH

WEIGHTS
SEPTEMBER 22ND & 24TH

VIC
Balwyn Beaumaris Bendigo Bentleigh Berwick Box Hill Camberwell Carlton

FITBALL
SEP 29TH & 2ND OCT

BANDS
OCTOBER 6TH & 8TH

WEIGHTS
OCTOBER 13TH & 15TH

FITBALL

BANDS

WEIGHTS

Dont have your own? Youll need one. You may purchase one from your trainer...

Fitballs 55cm Blue or Green $50. 65cm Blue or Green $59. 75cm Blue or Green $65.

50 00 00

Resistance Bands Green (Light) $30 Red (Medium) $32 Blue (Hard) $37

New Zealand Auckland

Browns Bay

We do it outdoors