45- Fresh Air Newsletter NOVEMBER 2008 Keysborough

8/12/2019 45- Fresh Air Newsletter NOVEMBER 2008 Keysborough

1/8

TimetableMON 9:30am

Kickboxing6:00pmCardio

7:15pmCardio

TUES 6:00pmToning

7:15pmToning

WED 6:00amCardio

6:30pmCardio

THU 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.Sunda s 5 m @ Yarraman Park Primar School, social s orts.

Directors DeskStress andMoneyDear Members, family and friends

All we seem to be hearing about lately is doom and gloom as the worldfaces huge economic challenges. The constant barrage of bad news;stock market crashes and tightening of financial belts all adds to ourstress levels.

Money and stress seem to go hand in hand and any Doctor; Psychiatristor Exercise science expert will tell you that exercise is imperative duringnon stressfull and particularly stressfull times. The affordability ofexercise training can add to your stress so it seems no matter which wayyou turn there is stress!

It helps to put things into perspective. The Research shows emphaticallythat people gain far greater fitness and health benefits when theyexercise with a qualified trainer and ideally in a fun environment (but itmust be affordable) but is it affordable and is the finalcial aspect addingto your stess? I recently with a friend who owns a PT studio and providesone on one sessions, when I asked how is business, he responded,Down! I could see he was under business financial stress. Why was hisbusiness down? Lets compare and see why.

Exercise benefit is ideally best gained by training 3 sessions per weekbut lets work on a minimum of 2 sessions per week. In his business hecharges $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 Lifepricing structure and how we keep it affordable and suatainable for ourmembers. We discussed todays economic climate and how only a verysmall clientele could maintain that typr of outlay. I think I added to hisstress levels!

We also chatted about giving something to his clients over and abovetheir training each session, he replied, What do you mean? I explainedthat at Step into Life our clients are clients and valued members and theyare entitled to and we provide them with various benefits over and above

their training like Fortnightly reports; Fitness evaluation reports; TrainingClub incentive program; Fresh Air newsletter; Local business discountsand specific training packages for events (only for members) to mention afew.

We understand and appreciate that financial times are tough and will addto stress levels but try to keep it in perspective and keep doing the thingsthat make you happy and reduce your stress. Your fitness and health isvital to help reduce stress through tough times.

Regards,Larry CohenDirector

Local NewsKeysie competition

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)

Blue Green Yellow

Events time place time place time PlaceTunnel Ball 2.16 (8) 3

rd(1) 2.15 (7) 2

nd(2) 2.08 1

st (3)

Obstacle relay 3.38 1st(3) 4.09 (31) 2

nd(2) 4.15 (47) 3

rd(1)

Over Under bal 2.28 (12) 2nd

(2) 2.38 (10) 3rd

(1)

2.26 1st(3)

Dodge ball 1.45 1st(2) 1.21 1

st(3)

Endurance Relay .37 3rd

(1) .35 2nd

(2) .33 1st(3)

Time DiffSprint Award

20 sec 48 sec 47 sec

Points 9 7 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)

November 2008, Issue 26Step into Life KeysboroughPhone: (03) 8502 8775E-mail:[email protected]

December 5thFriday night 6pm till10pm Christmas BBQ Party is atBraeside Park, Sheets are onwhite table at sessions to let usknow if you are coming & whatyou are able to bring.

Their last sessionbefore Goetz

becomes a Hollowas they are due to

Wed on the 21st

.CongragulationsMr & Mrs Hollow!

(Danielle & Shane)

Bootcamp pkg Saturday mornings 6am start 29thNovember.


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Training ClubAchieving your goals at Step into Life

New MembersWelcome!

Edwin Keecha

Asija Rizvanovic

Goal setting is a key element to gainingfitness, weight loss and improved healthbenefits. At all Step into Life sessions we addtraining points to your training club tally (youcan see your total on your fortnightlyperformance report).

Points gained are a measure of yourcommitment to your training.

Ask your instructor to help you set some timelines for your goals.

Awards achieved in October:

50 pointsKaunneang Thao-PhatKerry SarrisHaily Muir

200 pointsMelissa VaillantTricia SuttieVioleta Borbiro

500 pointsJoy Karton

CONGRATULATIONS!!Members are now awarded with their training club

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

Member BirthdaysHappy Birthday!

6thRaymond Wong

6thChloe Trindall

7thMichelle Karton

13th

Sharon Jackson

17thBelinda Cisterunio

25thLeslie Edwards

27thDhani Chandresegran

Keysies Super Achiever of the Year

Belinda CisterninoBelinda 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.


3/8

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

Athlete StyleSinglet

Competitor T-shirt

WHATS HOT:

Check out the new WHATS

HOT tickeron Treat Yourself

on

www.stepintolife.com

$36.00 $38.00

Member ProfileBelinda Cisternino

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

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 youattend?

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 orother?My goal is to try to improve in all my exercises and activities inmy sessions.

Interests and hobbiesT.V, movies, spending time with friends and family, spoiling mynieces, shopping, concerts and listening to music.

What is your favouite session and what results have youseen since started SIL?Toning is a favourite session, and I have toned up which is agood result.I am also fitter, healther and have lost weight since starting mySIL sessions.

EventsWhat is happening? Id love to join in!Nov 29thSaturday

6am Bootcamp PackageGoes for 4 weeks

6:00am

Dec 5thFriday

SOCIAL SIL Christmas PartyBBQ at Braeside Park

6pm to10pm

Jan 4thSunday

SOCIAL - Beach Games & BBQ inChelsea

12:00pm

Feb 6thFriday

Keysie & Endeavours SIL VenueAnniversary

7:00pm

Mar 7thSaturday

SOCIAL - Go Cart 1:00pm

Apr 4thSaturday

SOCIAL Bowling 1:00pm

May 31stSunday

EVENT Winter Lunch 12:30pm

June13thSat

SOCIAL Pool 1:00pm

rd


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Health & Fitness ArticleBurn the Fat, Keep it OffWe often discuss ways to burn off excess fat and calories, but what we do to take off weight is only a small part of theequation 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. Forexample, we drastically reduce our caloric intake eat too much less or too differently - to be able to keep doing it for verylong.

We start an exercise program that is too demanding too physically tough, takes too much time, is too expensive - to keepup 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 givingup.

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 tosustain?

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 anddeliberate effort.

4. Be your own champion. Give yourself realistic goals and build yourself a support system, but remember that you andonly 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 whenyou 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 sessionnow; so dont act as if it will begin when you lose the weight. Getting yourself to engage and take action in all areas of yourlife 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 kindto yourself (#2) youll be more likely to keep going when the going gets tough (and when your plan doesnt look exactly likeyou thought it would).

Your desire to change must be matched by an effortful willingness to change (#3), and youd do well to invite other caringindividuals into your plan (#4) while you remember that your opinion (and decision) is really the one that matters. Progressmoves forward and back (#5) and now is the time (#6) to make your commitment to not just lose weight but live healthfullyfrom here on out.

Peace and Happy Healthy Trails, Debbie Rocker Taken from The Age newspaper May 15 08


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Achievement

Rozs prayer plank is now over 4min!Last month Roz also competed in the sprints in the

Masters Games in N.T! congragulations Roz!Social Night Roller Skating

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

BootCamps

Balls grabbin

Comando crawlin

Beach marchin

Workin hard

Bootcamp recruits, marines to navy sealsNext Bootcamp package - 6am Nov 29

th

Spring into Shape Results II4km

Name DivPlace

Time TimePer Km

Dhani Chandra 111th 33:07 8:17Shevy Mano 42nd 29:10 7:17Natelle Telley 103rd 28:05 7:01Rob Formoso 11th 20:09 5:02Paul Issai 6th 15:41 3:55

8kmMarie Papilon 8th 44:11 5:31Greg Telley 45th 42:06 5:16

Melbourne MarathonWayne 10km 66:43min 6:40min a km

Ball Photos 08

Keysies RavingFan of the YearWayne Abreheart

AttendiesKeysieAaron EdwardsJessica GuestMatthew EdwardsLeslie EdwardsDaryl EdwardsDoris WongHuy you TranAkile HusnuTim TaylorPaul IssaiTanya ThomsonSemra AtamanKyle

Hayley MuirMatthew Edwards(Hailess)Ben HolianLy Holian

EndeavourCameila RomanAnna MancinJason ClarkHayleyTroy LaceyMonica Homans

Sam & Tanhelping Izzy toskate, Jesssfall thoughTroy, Wayno& Rob had afew more!

Jess, Aaron &Troy hanginthe rails at theend.

Wayno began SIL with his wifeMichelle in June 06 with Bootcamps &sessions and ever since has been acommitted member to 2-3 sessionsper week. Completing to date 44bootcamps, many triathalons, fun runs& bike races. Wayno always wears hisSIL gear to all sessions, alwaysattends our social events & functionseven if sick. Between himself &Michelle, they have reffered 4 peopleto SIL Keysie, 2 of which became

members. Well earned positionWayno. Congragulations!


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Healthy RecipeAt Last - Guilt Free Eating!

Baked Thai Chicken SaladPreparation time: 10 minutes

Cooking Time: 25 minutesServes: 4

Ingredients

Chicken Breast Fillets Skin Off 500g

MasterFoods Homestyle Marinade Thai Flavour 1sachet

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

Method1. Pre-heat oven to 200C. Toss the chicken in half of

the homestyle marinade and place on baking tray2. 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 minutes5. Remove vegetables from oven and stir through

chicken, broccolini, remaining homestyle marinadeand yoghurt,

6. Serve warm

ReferralsThanks for Referring Your Friends

At Step into Life we value your patronage andthe people you refer to our program.

In return for your support we would like to show ourappreciation by rewarding you with a gift from thenational referral program.

The national referral program includes every Step intoLife venue in Australia. The person you refer canattend 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 ofyour 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 Healthand Women's Health magazine for JUST $26 every quarter by automatic credit cardpayment. You'll SAVE a massive $85 off the full price in the first year. Plus both of thesefantastic magazines will be delivered direct to you FREE. Also, this offer is RISK FREE - youcan cancel at anytime, no questions asked!

SAVE ourself over 43% www.subscribetoda .com.au/8201


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Members BenefitsDiscounts & Offers

Please support our local traders, and take advantage of the discounts theyoffer. All you need to do is show youre Step into Life key ring to the staff of

participating outlets.

CAF

SHOP G1 PARKMORE SHOPPING CENTRE

9769 1466

Receive a FREE hotdrink with any meal

purchase.

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

Receive a FREEbottled water,

yoghurt or appleswith every sub/wrap

purchase

FANCY FILLINGSPARKMORE SHOPPING CENTRE

9700 2500

Receive 10% off

401 PRINCESS HIGHWAY, NOBLE PARK

9547 5977

Receive 2 FREEweekly movies

with any new releasemovie rental

WAVERLY GARDENS 9546 8721DANDENONG 9706 8211

10% off all items instore

(excluding saleitems)

LONSDALE STREET, DANDENONG

9792 2578

Receive 10% off.

FASTA PASTAEYSBOROUGH

330 CHELTHAM ROAD KEYSBOROUGH

9769 1999

Receive 10% offYOUR MEALS &

DRINKS!

VALUE HEALTH

PARKMORE SHOPPING CENTRE

receive 10% off

BUDJET BUYS

17 BUCKLEY STREET, NOBLE PARK

10% off (discountexcludes milk)

SPRINGVALE9547 4774

Receive Extra FreeGift

SHOP 40 ENDEAVOUR HILLSSHOPPING CENTRE9706 2234

20% off*Excludes special

items

Become a TrainerGet qualified

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

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.

Call 1 300 134 136for more details

We have Franchise territories availablethroughout Australia and New Zealand.

If you know any trainers or people with an interestin health and fitness that would love to run theirown Franchise business, please let them knowabout this exciting opportunity.

$1000 referral bonus for any one you refer thatbecomes a Franchise owner.


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Franchise DirectoryMembers 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.

DANDENONGSKATE CENTRE41 PRINCESS HWY

DANDENONG9794 8039

Receive 20% off

KINGSCOMPLEX

366 BOUNDARY RDDINGLEY9558 3222

Receive 10% off

LE MANSGRAND PRIX

11-55 WATERVIEW CLOSE

DANDENONG SOUTH

8787 8178

Receive 15% offMembers Prices & $5

off membership if not amember

Receive 10% off anymeal

Healthy Choices areavailable

0422 248 283SOUTH EASTERN SUBURBS

Children related to acurrent SIL membersreceive 25% off the

session fees

MOBILE COMES TO YOU

Receive 50% off yourfirst consultations

& 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 Valued at$70 & $30 off Orthoticsif prescribed

159 KINGSCLERE AVE,KEYSBOROUGH 9711 7562

receive 10% off allconsultations

1800 087 374

Receive Special Rates &Exclusive KeepFit waitingperiods waived forclaiming on your training.

We do it outdoors

VICBalwynBeaumarisBendigoBentleighBerwick (Feb 08)Box HillCamberwellCarltonCaulfieldChelseaCheltenhamCranbourneCroydon

DoncasterEssendonElthamElwoodEndeavour HillsGlen Iris (NEW)GreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysboroughLilydale (NEW)

Malvern EastMill ParkMoonee PondsMorningtonMt WaverleyMurrumbeenaNewtown-GeelongPakenhamPort MelbourneReservoirRichmond (NEW)RingwoodSouth YarraSt KildaSunburyTemplestoweThornburyVermont SouthWantirna (NEW)Wellington - SaleWerribeeWheelers HillWilliamstownWodonga

QLDBroadbeachBuderimEverton ParkKawanaLaidley (NEW)MackayPacific PinesRunaway BayWilston

SACampbelltownBlackwoodGawlerGolden GroveKensington GardensMawson LakesMorphett ValeMitchell ParkMt GambierModburyNorthgateNorth HavenProspectWest LakesHenley BeachHallett CoveSeacliffUnley

WACanning ValeIlukaNorth BeachSubiacoSwan ViewWilletton

ACTGungahlinANU

NSWAlburyAvalonBalmoralBaulkham HillsBlacktownBlakehurstBurwoodCamden

CollaroyCranebrook (NEW)CronullaDrummoyneEarlwoodFrenchs ForestGlebeGlenmore ParkKellyvilleMirandaParramattaPeakhurstPenrith

Queens ParkRose BayRushcutters BaySans SouciShellharbourSt ClairSt Ives (NEW)TerrigalW. Pennant Hills (NEW)

New ZealandAucklandBrowns Bay (NEW)

45- Fresh Air Newsletter NOVEMBER 2008 Keysborough

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Transcript of 45- Fresh Air Newsletter NOVEMBER 2008 Keysborough