43- Fresh Air Newsletter SEPTEMBER 2008 Keysborough

8/12/2019 43- Fresh Air Newsletter SEPTEMBER 2008 Keysborough

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Directors DeskNational FranchiseConferenceDear Members, Family and Friends

Late July every year is when Step into Life Franchisees;assistant trainers and support staff congregate at a venuefor their annual national conference. There is some workinvolved and not all play as you might think but you are

correct in assuming that if you put 125 energy filled trainersinto one location there is bound to be some fun and gamestake place!!Conference 08 took place at the Stamford Grand inAdelaide. Every year the conference has a theme but thefirst order of business is our awards ceremony whichrecognises a wide range of achievements and accoladeswithin the Franchise.5 Year Business Awards Well done to:- John Pidgeon, SA; Cathy Stacey VIC; Eddie LankhorstVIC; Lisa Newman Morris VIC; Linda Schlencker NSW;We recognise state awards as well as national awards.State awards were:Most Improved by State Well done to:-Selwyn Child, SIL Blackwood, SAMichelle Ranginui & Leni McMillan, SIL Peakhurst, NSWLino Carusso, SIL Carlton, VICDavina Tyquin, SIL Wilston, QLDTracy Neubronner. SIL Canning Vale, WARookie of the Year Well done to:-Mandy Brown & Linde Farrow, SIL N. Haven, SALino Carusso, SIL Carlton, VICAllison & Tony Jessup, Shell Harbour, NSWMarie Muscat, SIL Mackay, QLDRobert Cassian, SIL Swan View, WA

Franchise of the Year Well done to:-Lisa Newman-Morris, SIL Chelsea, VICNicole Dean, SIL Thornbury, VICMichelle Fletcher, SIL Albury, NSWMatt Sparkman, SIL Golden Grove, SAMarie Muscat, SIL Mackay, QLDRobert Cassian, SIL Swan View, WA

Read on for National winners

Local NewsANNUAL STEP INTO LIFE BALL Date: Saturday 18 th October 2008Location: Eden on the Park.Dress code: Black Tie/Suit

Have you booked your tickets yet?Step into Life Annual Ball is only 7 weeks away! Comeand celebrate this great night of celebration with yourtraining buddies. For bookings, please contact your trainer.

CARDIO SESSION ~ Monday 15 th SeptemberWill be at 6:30pm instead of the 6pm and 7:15pm at

Lemans Go-Cart track on their Race course. See below forlocation and what is happening afterwards.

SOCIAL EVENT OF THE MONTH - LEMANS GO-CARTWhere: 11-55 Waterview Close, Dandenong SouthWhen: Monday 15 th SeptemberTime: GoCart 7:30pm ~ 8:30pmCost: $45 per person (25% off members price)

RSVP: pls let your trainer know by Sat 13th

Freebies: 1 st, 2 nd and 3 rd place trophy,Free membership and Free use of their pool tables.Details: 10 Lap Qualifiy and 20 Lap Race.Events are for current members & theirPartner/Famil BBQ and Drinks area available.

Se tember 2008, Issue 24 Step into Life KeysboroughPhone: (03) 8502 8775E-mail: [email protected]

Timetable ChangesSEPTEMBER TIMETABLE

MON 6:00pmCardio

7:15pmCardio

TUES 6:00pmToning

7:15pmToning

WED 6:00am

Cardio

6:30pm

CardioTHU 9:30amToning

4:15pmCard/box

6:00pmToning

7:15pmToning

FRI 6:00amCardio

4:15pmPowerFlex

SAT 7:45amKickboxing

9:00amPowerFlex

10am coffee at Fiori Caf,parkmore shopping centre.

4:15pm sessions are at Dandenong South P.SSaturdays 10am for weekly coffee club & Fiori Caf.


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Training ClubAchieving your goals at Step into Life

New Members Welcome!

Jasmine Lindsay Sam Lindsay

Ashlea Smith Tina Blagojevic

Kaunneang Thao-Phat

Goal setting is a key element to gainingfitness, weight loss and improved healthbenefits. At all Step into Life sessions weadd training points to your training clubtally (you can see your total on yourfortnightly performance report).

Points gained are a measure of yourcommitment to your training.

Ask your instructor to help you set sometime lines for your goals.

Awards achieved in August:50 points

_

200 pointsAlison Van RooyenLy Holian

500 pointsSilvana MoslihTanya Whiteside

1,000 points _

1,500 points _

Member Birthdays Happy Birthday!

These people receive 3 FREE extra sessions tocomplete this month

2nd Lynettte Aserappa 3 rd Ly Holian

3rd Bernadine Fernandez 6 th Violet Borbiro

7 th Semra Ataman 7 th Sharon Dibrino

13 th Cara Scott 18 th Akile Husnu

23rd

Jeannette Moore 25th

Karyn Madafferi

26 th Roslyn Grassham 27 th Andrew Leszko

28 th Melissa Brown

CONGRATULATIONS!!Members are now awarded with their training club tshirt when

they achieve a target.Wear it with pride, youve earned it!

Directors Desk continuedOver the course of the conference weekend Franchisees took part in lecture / seminar style sessions as well asoutdoor sessions. Courses included Kick-boxing, Fit ball and Rubberised resistance bands. The old Stretch n Flexprogram was re-launched after recieveing a face lift and the new Power Flex course was rolled out via a trainingsegment to all Franchisees and trainers. Polar heart rate monitors came along to further educate Franchisees on thelatest in heart rate monitors and Flordis, manufacturers of the YourHealth supplement range also did a seminarHealthy on the inside.There was plenty of time for relaxation, which included the pubs in the area!If you are feeling the effects of a re-charged trainer with more ammunition to to train you then the conference was abig success.RegardsLarry CohenDirector


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Merchandise Go to: www.stepintolife.com.au/treat-yourself.php Ladies Cap

sleeve

$24.00

Raglan Sleeve

$24.00

Trainer ProfileMatthew Edwards

Matt joined Step into LifeKeysborough in January 2005

Questions..

Where were you born ?Dandenong hospital

What is your current profession ?Assistant trainer and casual worker

What sports have you been involved with during yourlife / best achievement ?Athletics and rugby union

What is your favourite naughty treat ?choclateWhat primary school and secondary school did youattend?Yarraman park primary and noble park secondary

What is the nicest thing anyone has ever done for you?Breakfast in bed

What is your goal for the next six months exercise orother? Train to look good for going over seas

Interests and hobbiesPlaying ps2, hanging out with friends

What results have you seen since started SIL?Meeting heaps of new and interesting people

EventsBootcamps will be in October, registration forms

come out mid September.

Sep 1 st Mon NEW SIL TIMETABLE STARTSPUNISH TO THE TRAINERS BEGINS

Monday to Saturday

Sep 15 th Mon SOCIAL Go carts at Le-mans DandyBookings needed by 12 th Aug

7:30pm to 8:30pmCost:$45 per person

Sep 14 th Sun Spring Into Shape #1www.ausrun.com.au

Morning4/8km run/walk

Sep 21 st Sun FUN RUN Dingley Dozen (Braeside Park) www.dingleydozen.asn.au signup by 15/9

SIL 8:30am warm up9am Start, Cost: $15

Sep 28 th Sun FUN RUN De Castellawww.decastellarun.com.au

Morning5/10/15km walk/run

Oct 4 th Sat PUNISH YOUR TRAINERSFor the winning team of members

10am @ Keysborough

Oct 5 th Sun KEYSIE & ENDEAV COMPETITION

Teams of members compete

11am @ Wachter

Reserve, KeysboroughOct 12 th Sun FUN RUN Melbourne Marathonwww.coolrunning.com.au

Morning5.5, 10, 21, 42km Runs

Oct 18 th Sat SIL VIC EVENT Step into Life BallStart putting some money aside for this

Evening

Oct 26 th Sun FUN RUN Spring into Shape #2www.ausrun.com.au

Morning4/8km run/walk

st l i i l

JOIN US

Every Saturday 10am at Fiori Caf for our Coffee Club


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Head Position - Up or Down?

The head should be in neutral position (imagine you are holding

an apple with your neck) and your eye on the horizon tomaintain balance. If your head drops it will carry the back with itand the back soon starts to bend forward. When the backbends and rounds, tremendous compressive and shear forcescan result in the lower back regions, increasing the likelihood ofa back injury.

Back position

The back has to be held in a neutral to slightly arched positionor injury will result. Bracing your abdominals adds additionalsupport to the center of the body to assist the lower backmuscles in carrying the dumbbells.

Breathing

It is easy to get into the habit of holding your breath, especially

when you are coming up to a standing position in a squatexercise. Holding your breath not only increase your bloodpressure but it will also make you feel light headed.

Breathing Tips : When lowering, breathe in to your belly thenexhale slowly as you push up on your heels. Your abdominalmuscles must be switched on (pull your belly button gentlytowards your spine) even when you breathe out to provideinternal stability of the spine and to avoid rounding of the back.

Lowering phase with the dumbbellsYour feet should be shoulder width apart with your toes slightlypointed out. Take a deep breath in and lower with your hipsmoving backward first. Visualize trying to touch the wall withyour bum as you move backward with the hips or pretending tosit on a bench that is behind you. Then allow the hips todrop/bend till the lower legs are at right angles to the floor andthe back straight and braced.TIP: When lowering, make sure you can see the tops of yourshoes. Bending the knees first puts an enormous amount ofstress across the knee joint increasing the likelihood of aninjury.

Getting back up

The start back up begins with a sharp rise of the chest andshoulders (nice and proud), with the dumbbells slightly behindyou and drive upward through your heels in a controlledmanner.

Now that you are now familiar with the squat exercise, makesure you are thoroughly warmed up before doing dumbbellsquats. By incorporating 3 sets of 15-20 reps in your out ofsession training will greatly increase your strength andtechnique for future toning sessions. Who knows? You mighteven surprise yourself with how much youre actually starting toenjoy doing the dreaded squats. Even better, wait till you seethe results!

Happy Squatting and remember correct form and correcttechnique should always precede any weight increases.

-The Exercise Experts at the Victorian State Office.

Reference: Danny O`Dell is a NSCA Certified Strength andConditioning coach from the USA.

Health and Fitness ArticleTHE KING OF LOWER LEG EXERCISE:

THE DUMBELL SQUAT If you are looking to have a set of great legs either for your sportor just to look good, look no further! Squats are the best lowerleg exercise as they allow for best results in the quickestamount of time. How? The more muscles you use to perform anexercise, the greater the rate of caloric burning. Squats works inthe same way, it uses the largest major muscles of the humanbody (your quadriceps, hamstrings, gluteals and coreabdominal muscles) thus increasing energy expenditure thanduring any other exercise! Ever notice how your heart startsbeating faster and you start to breathe heavier, almost as if youare in a cardio session?

Squats are functional; they allow us to get on with many day to

day activities such as walking up stairs, getting out of the car(without having to hold on to things), pushing shopping trolleyswith dodgy wheels, general housework or playing your favouritesport.

And theres more! This is the exercise that keeps on giving!Here are 10 more great reasons why we should beincorporating squats in your program:

Increases lean muscle get the toned look!

Raises your resting metabolism- this is the quickestcalorie burner around; youll be burning free calories evenwhile you are sitting at your desk!

Kill two birds with one stone - Youll get fitter at the sametime

Increases your mental strength - youll be able to push outcouple more reps -your trainer will be most impressed

Youll sleep better !

Your body fat % will drop whoo hoo!

Endorphins will keep you happy and smiling all day

Itll keep make your bones stronger by increasing theirmineral density

Will keep injuries at bay

Last not least, youll look great in shorts !Knowing how to do a proper squat is very important. If doneincorrectly, can lead to long term injuries through the back andknees. Your Step into Life trainers will ensure youre doing thesquats correctly every time but knowing the technique can beuseful especially when doing out of session training.

Here are some frequently asked questions on technique.


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Last week in the hall

Jan has fun at sessions

Kickboxing

It will start to get lighter

SOCCER theSESSIONS

toPUNISH YOUR

TRAINERS!TEAMS all members from the 1 st Separe evenly split into 2 teams according tohow many sessions they doTERMS Every session you do counts asa pass of the ball for your team. If everymember on your team attends theirsession for the week, by the end of theweek your team will have scored a goal.Game length: September 1 st to 30 th EXTRA PASSES :are scored for your team when you:

- attend an extra session- bring a friend

(they can complete 3 FREEsessions & passes for your team thenif they join then they join your team

PRIZE : the members team to score themost amount of goals and be in the lead inpasses get to unleash a bootcamp ontotheir trainersSaturday October 4 th 10am @Wachter Reserve


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Healthy on the insideYour Health supplements designed by

Doctors and Nutritionists

Mulitvitamins & Minerals- Formulated to insure against

injury & health problems- High doses of B vitamins - Suitable for men & women

YourHealth Enteric CoatedOmega 3 Fish Oil

- Highest dose of Omega 3available- Made by the #1 fish oil

manufacturer in the world - Enteric coated no fishy

burps

YourHealth DonnaGlucosamine- Clinically proven for quality- Good for runners & high

impact exercises - Improves mobility of joints

ReferralsThanks for Referring Your Friends

At Step into Life we value yourpatronage and the people you refer toour program.

In return for your support we would like toshow our appreciation by rewarding you witha gift from the national referral program.

The national referral program includes every

Step into Life venue in Australia. Theperson you refer can attend at the venue oftheir 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 asa result of your referral.

OR

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

Recipe Sole with Asparagus spears and Oven cookedPotatoes

Healthy Eating that TastesGreat!Cook Time: 45 minutesIngredients: 1 pound small potatoes,sliced; 2 tsp olive oil; 1 1/4pounds sole fillets; 1 poundasparagus, ends broken off;2 tbsp lemon juice; Blackpepper to taste.

Preparation:Preheat oven to 400 degrees. Place potato slices in a 9-inchby 13-inch baking dish. Drizzle oil over potatoes and toss.Spread in a single layer after coating in oil. Place potatoes inoven for 30 minutes, until tender. Lay fish fillets on a flatsurface. Divide asparagus spears among the fillets beforerolling up the fish. Place sole and asparagus roll-ups on top ofthe cooked potatoes. Drizzle lemon juice over the fish; coverwith foil and bake for 15 minutes, until the fish flakes easilywith a fork and asparagus is crisp tender. Serves 4 PerServing: Calories 246, Calories from Fat 35, Total Fat 3.8g(sat 0.7g), Cholesterol 57mg, Sodium 102mg, Carbohydrate26.2g, Fiber 4.2g, Protein 26.6g


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Members BenefitsDiscounts & Offers

Please support our local traders, and takeadvantage of the discounts they offer. All you needto do is show youre Step into Life key ring to thestaff of participating outlets.

NEW ONES! DANDENONG

SKATE CENTRE41 PRINCESS HWY

DANDENONG9794 8039

Receive 20% off

KINGSCOMPLEX

366 BOUNDARY RDDINGLEY

9558 3222

Receive 10% off

LE MANSGRAND PRIX

11-55 WATERVIEW CLOSEDANDENONG SOUTH

Receive 15% offMembers Prices &

$5 off membership ifnot a member

8787 8741

Receive 10% off anymeal

Healthy Choices areavailable

0422 248 283

receive 25% off**not available withany other deals or

package offersSOUTH EASTERN

SUBURBS

MOBILE COMES TO YOU

Receive 50% offyour firstconsultations

& 10% offconsultations

thereafter.

PARKMORE OSTEOPATHY159 KINGSCLERE AVE, KEYSBOROUGH

9711 7562

receive concessionrates.

ChelseaDenise Robinson ~ 0411 411 833

Receive 10% off allconsults. Rebateavailable withManchester Unity

SOUTH EASTERNCHIROPRACTIC CLINIC

292 CORRIGAN ROAD KEYSBOROUGH9798 1402

Complimentary InitialConsultation Valuedat $70 & $30 offOrthotics ifprescribed

159 KINGSCLERE AVE,KEYSBOROUGH 9711 7562

receive 10% off allconsultations

1800 087 374

Receive Special Rates& Exclusive KeepFitwaiting periods waivedfor claiming on yourtraining.

Become a TrainerGet qualified

Do you love what your Personal Trainerat Step into Life does? Have you everthought about becoming a PersonalTrainer?

We want you!We are seeking qualified trainers

to work at Step into Life.

Step into Life has a fantastic opportunity for you tobecome a qualified Personal Trainer.

We are inviting Step into Life members that wouldlike to learn about becoming a Personal Trainer toan obligation free information session. We will tellyou how easy it is for you to become a qualifiedPersonal Trainer.

Every member that attends the Info session willautomatically receive a $500 voucher towards thecost of a Cert IV Personal Trainer with furtherscholarship discounts available.

Call 1 300 134 136 for more details

Franchises Available$1000 Referral Bonus

We have Franchise territories availablethroughout Australia and New Zealand.

If you know any trainers or people with aninterest in health and fitness that would love torun their own Franchise business, please letthem know about this exciting opportunity.

$1000 referral bonus for any one you referthat becomes a Franchise owner.


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Franchise DirectoryMembers BenefitsDiscounts & Offers

Please support our local traders, and take advantage ofthe discounts they offer. All you need to do is show youreStep into Life key ring to the staff of participating outlets.

CAFSHOP G1 PARKMORE SHOPPING CENTRE

9769 1466

Receive aFREE hotdrink withany mealpurchase.

NOBLE PARK - Cnr Douglas St & HeatheronSANDOWN Cnr Princess Hwy & Browns Rd

Receive aFREE bottled

water,yoghurt orapples with

everysub/wrappurchase

FANCY FILLINGSPARKMORE SHOPPING CENTRE

9700 2500

Receive10% off

401 PRINCESS HIGHWAY, NOBLE PARK9547 5977

Receive 2FREE

weeklymovies

with anynew

releasemovierental

WAVERLY GARDENS 9546 8721DANDENONG 9706 8211

10% off allitems in

store(excludingsale items)

LONSDALE STREET, DANDENONG9792 2578

Receive10% off.

FASTA PASTAEYSBOROUGH

330 CHELTHAM ROAD KEYSBOROUGH9769 1999

Receive10% offYOUR

MEALS &DRINKS!

VALUE HEALTH

PARKMORE SHOPPING CENTRE

receive10% off

BUDJET BUYS17 BUCKLEY STREET, NOBLE PARK

10% off(discountexcludes

milk)

SPRINGVALE9547 4774

ReceiveExtra Free

Gift

SHOP 40 ENDEAVOUR HILLS SHOPPING CENTRE

20% off*Excludes

special We do it outdoors

VICBalwynBeaumarisBendigoBerwick (Feb 09)BentleighBox HillCamberwellCarltonCaulfieldChelseaCheltenhamCranbourneCroydon

DoncasterEssendonElthamElwoodEndeavour HillsFrankstonGreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysboroughMalvernMill ParkMoonee PondsMorningtonMt WaverleyMurrumbeenaNewtown-GeelongPakenhamRingwoodPort MelbourneReservoirSouth YarraSt KildaSunburyTemplestoweThornburyVermont SouthWellington - SaleWerribeeWheelers HillWilliamstownWodongaYarraville

QLDBroadbeachBuderim (New)Everton ParkKawanaMackayPacific PinesPelican WatersRunaway BayTewantinWilston

SACampbelltown

BlackwoodGawlerGolden GroveKensington GardensMawson LakesMorphett ValeMitchell ParkMt GambierModburyNorthgateNorth HavenProspectWest Lakes

Henley BeachHallett CoveSeacliffUnley

WACanning ValeIlukaNorth BeachSubiacoSwan View

ACTGungahlinANU

NSWAlburyAvalonBalmoralBaulkham HillsBlacktownBlakehurstBurwoodCamdenCollaroy

Cranebrook(NEW CronullaDrummoyneEarlwoodFrenchs ForestGlebeGlenmore ParkKellyvilleMirandaParramattaPeakhurstPenrithQueens Park

Rose BayRushcutters BaySans SouciShellharbourSt ClairSt Ives (NEW )TerrigalWest PennantHills (NEW)

43- Fresh Air Newsletter SEPTEMBER 2008 Keysborough

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Transcript of 43- Fresh Air Newsletter SEPTEMBER 2008 Keysborough