50- Fresh Air Newsletter APRIL 2009 Keysborough

8/12/2019 50- Fresh Air Newsletter APRIL 2009 Keysborough

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A ril 2009, Issue 31tep into Life Keysboroughhone: (03) 8502 8775-mail:[email protected]

SPECIAL EDITION

The Step into Life Training Club is 14 years old! Step into Life started inJuly 1995 and it was August 1995 that the first Step into Life clients wereawarded with praise and encouragement for the points they had achievedwithin their first month of training. The Training Club was born.

We tried certificates, medals and other ways of recognizing their hard workbut none of those really motivated the clients, then one 6:00am session, afounding member called Thomas Singer said, I want to show off my pointsto my friends at Step into Life. Well this sparked ideas and discussionabout coloured shoe laces and caps and bibs and all sorts of ways to showthe Training Club kudos and seniority.

After much discussion, the original Step into Life group at Caulfield decidedon the t-shirt system. They loved the idea of wearing their accomplishmentwith pride. I would love to listen to the questions new clients would askthose wearing their shirts 500 points! Did you do that in one go? orHow long did it take you to get that?.

The Step into Life Training Club is a highly successful motivational tool andhas proven itself over the last 14 years as a real motivator for clientsnationally. There is a sports psychology aspect to the Training Club. Everyperson who trains hard for any sporting event loves to look at, appreciateand show others the item they were given to recognise their participation.Research on thousands of fun run competitors has shown that the majorityprefers their race entry or race completion t-shirt as compared to a medalthat usually sits in a drawer somewhere.

All of us at Step into Life would like to say well done to each and everyStep into Life client for their dedication to their training and theachievement of their points.

Keep track of your Training Club points with your fortnightly report.1 point in cardio for every 10 minutes1 point in Toning for every 15 minutes1 point per Km for all endurance sessions10 points for a fitness test

Training Club kudos come in t-shirts or singlets.

Keep up the good workLarry CohenDirector


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Timetable (please note the changes are in bold)Monday 7pm

Cardio

Tuesday 6:45pmToningWednesday 6:00am

Cardio6:45pmCardio

Thursday 8:45amKickbox

4:15pmKickbox

6:00pmToning

7:15pmToning

Friday 6:00amCardio

Saturday 8:30amKickbox

9:00amToning

Directors DeskUnderstandyour exercise

Dear Members, family and friends

Everyone starts an exercise program for a multitude ofdifferent reasons. Weight loss, fitness, health benefits, fatloss, social interaction etc. but the important aspect is thereasons that you saw Step into Life as being the solution toachieving your exercise goals. Those reasons are thedriving force behind what we do at Step into Life every day.

Last week whilst visiting a Step into Life venue, a membersaid to me that she enjoyed her training and that thereports that she received were invaluable in helping herachieve her exercise goals.

This intrigued me as I saw this as one of the reasonsmentioned above. Why were the reports so important to

her? She explained that she had exercised at manydifferent exercise providers and this was the first time shewas educated, about what she was doing and how shewas progressing.

The reports showed her what she had achieved andmotivated her to continue. If the reports have not been amajor reason for you this is understandable, but Id like toask you a favour, next time you are given a Fortnightlyreport ask your trainer to explain the following to you:-

1. Your time per km and how this relates to your heartrate percentage (i.e. the training zone to best achieveyour results).

2. What is an endurance km and what activities make upendurance sessions and why do we have endurancesessions?

3. How do you work out your heart rate percentage andcan you find your percentage on the heart rate board.

4. How are my training club points allocated and howmany do I currently have?

Continued on page 2

Local NewsKeysies Kudos!Congratulations to these Keysie SILs:Tan and Izzy for leaving with 1500 and 1000 pointsShaz who has left to have her second child but hit 1000 pointsJodie who left with 2200 points our highest ever!Jill our first member left with 1434 pointsOur top 3 current member points leaders:

1. Leslie Edwards on17982. Melissa Brown on 16533. Robert Formoso on 1460

BootCampersJeannette left with 1861 completing just over 50 bootcamps!Wayno is our bootcamp king with just over 70!

Endeavour Hills has come to a close but doesnt mean we cantrock keysie!Please help us complete the cycle for my goal in April

keysies 1000th

sessionkeysies 100

thbootcamp

keysies 100 members

So make sure youre a part of our bootcamps in April and June.OPEN WEEK APRIL 13

THTO 18

TH

Unlimited FREE sessions for friends/family/colleagues, BiggestLoser/Gainer Bonus double FREE sessions to the end of the month formembers that brings a friend this week.$50 merchandise referral bonus as well as movie tickets or coles myer

voucher for each person that joins & you go into the draw to win 2 GoldClass movie tickets! Wow! What a week!

A ril 2009, Issue 31tep into Life Keysboroughhone: (03) 8502 8775-mail:[email protected]


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Directors Desk continued

Our philosophy at Step into Life is that if we can educateyou about your exercise then you will have more insightinto the following, why do you exercise in a certain way?

How do you best perform the exercise and what resultsshould you expect from exercising in this way?

Ask your trainer about the How and Why and ask them toexplain your reports and I am sure you will find valuableinformation that will aid in your training and help youachieve your goals

Best RegardsMark CohenDirector

Training ClubAchieving your goals at Step into Life

New MembersWelcome!

Roshelle Cerveira Nish Chandra Brittany Chu

Tara McGee Sophia Wong Taniae Wong

Welcome Back!

Christie Jones Wendy Wright

Goal setting is a key element to gaining fitness, weightloss and improved health benefits. At all Step into Lifesessions we add training points to your training club tally(you can see your total on your fortnightly performancereport, which will be handed out this month from the 15

th

of March) Points gained are a measure of yourcommitment to your training.

Ask your instructor to help you set some time lines foryour goals.

Awards achieved in March:

50 points

500 points

1000 pointsSharon Henderson

Congratulations on your achievement!Our members receive their incentive points tshirt FREE ofcharge! Please advise your trainer of what size you are.

Member BirthdaysHappy Birthday!These members receive 3 FREE extra sessions to

complete within this month as a present from us at SIL.

1st Aaron Edwards 6

th Mel Francis

6th Allan Hurst 7

th Daryl Edwards

18th Antonella Grech 20

th Simone McKenzie

25th Jill Barnett 27

th Christine Mcardle

Toning Rotation what to bring to toning sessionsTUESDAYs THURSDAYs SATURDAYs

6:45 pm 6 pm 7:15 pm 9am

7thApril 9thApril 11thApril

WEIGHTS FITBALL RESISTANCE BANDS

14thApril 16thApril 18thApril

FITBALL RESISTANCE BANDS WEIGHTS

21stApril 23rdApril 25thApril

RESISTANCE BANDS WEIGHTS FITBALL

28th

April 30th

April 2nd

May

WEIGHTS FITBALL RESISTANCE BANDS

5th

May 7th

May 9th

May

FITBALL RESISTANCE BANDS WEIGHTS

12th

May 14th

May 16th

May

RESISTANCE BANDS WEIGHTS FITBALL

Member AchievementsCongratulations those how progressed a Fitness Category!5 Dhani Chandra 5 Cristina Cvetkoski5 Roshelle Cerveira 5 Srete Cvetkoski6 Mel Vaillant 6 Shevy Manoharan7- Sam Lindsay

Photo is of the happyHolian couple at

breakfast after Ly haslet out her frustrationsfor the week with a lot

of kickboxing!


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MerchandiseLadies Cap sleeve or Raglan, choose your style. www.stepintolife.com/treat-yourself.php

Ladies Cap Sleeve Tshirt Ladies Raglan Tshirt

$24.00 $24.00

Member ProfileJason Montgomery

QuestionsWhere were you born?

What is your current profession?

What sports have you been involved with during your life/bestachievement? ,

&

What is your favourite naughty treat?

What primary school and secondary school did you attend? 6 , ,

, ,

10.

What is the nicest thing anyone has done for you? .

What is your goal for the next six months exercise or other? , ,

.

Interests and hobbies, ()

What is your favourite session and what results have you seensince started SIL? ,

.

Events What is happening? Id love to join in!WHEN DETAILS TIMESApril 5thSunday

FUN RUN - Run For Kidswww.runforthekids.com.au

5.7km or14.41km

April 13thtoApril 18

th

OPEN WEEKFriends & family can attend unl imitedsessions for FREE, members receivedouble their current sessions FREE!

All sessions atour

EndeavourHills & Keysie

April 23rdThursday

Adidas @ 40% less than retailfor SIL Members Details will be given

5:30pm to7:30pm

May 10th

Sunday

FUN RUN Mothers Day Classic

www.mothersdayclassic.org

4km or 8km

May 9thSaturday

Engagement Party for Jess & AzRSVP by May 1st

1pm to 6pm

May 31st

Sunday

GOAL PLANNING Winter Lunch 12:30pm

June STATE EVENT S.I.L Mini OlympicsCompetitive Event that we can all do!

Fun Gamesfor everyone

June 13thSaturday

SOCIAL EVENT Pool @ Kings 1pm

July 3rdFriday

ANNUAL EVENT Winter Meeting 6:30pm


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Health & Fitness Article

Managing ChangeStarting a fitness program certainly requires a lot of change - both physically and mentally - and how we manage and accept thischange will ultimately determine how much success we achieve! Here are some general tips on managing change....

Change is something we experience everyday whether we are aware of it or not. On a simple level the bus driver is different this morning or thetoll booth operator is on holiday. Maybe our favourite brand of something is sold out and we have to choose a replacement this week. Or maybeour internet connection is down for maintenance (again!) and we have to find another way to communicate.

On a broader level we often make decisions to change something fundamental in our life. It might be your job, a change of abode, breaking up or

forming a relationship, and (of course) starting a new fitness program to change your health and well being. These are major changes and cancause a lot of negative stress in our lives. How we handle change can have a massive impact on our health and our relationships. These tipsbelow may not help you to LOVE change, they will help ease the ride by reminding you to take care of your most important asset along the way -YOU!

Tip 1:When in doubt, go slow and get your bearings before moving on. If you ever found yourself lost while on the way to someplace else thenthe best thing to do is to slow down and take a look at your surroundings. This is the same for life - once you have a pretty good idea of whereyou are, it will be much easier to see what direction you need to go in next.

Tip 2:Be grateful for the new opportunities and possibilities that change brings. Change can sometimes bring new lessons and new connectionsthat can help us further down the road, and these things can ultimately make us a healthier, happier human being.

There is also a lot of wisdom in the saying that "what doesn't kill you will only make you stronger". While this not always true (repeat stair runningis a good example) the tough times in our lives can you a more rounded and balanced person, and might allow you to appreciate the not-so-tough times even more!

Tip 3: Take time for yourself to re-establish your personal foundations. Reconnect with yourself and with your goals and desires. Sometimesactivities that take the focus off of the everyday like taking a walk, reading a book, or listening to music help us to reconnect with what isimportant to us and give us a certain calmness and strength that helps us keep going.

Personally we find fitness training is a great way to get away from it all and find some "me time" in our day. A walk, run, cycle or gym session canbe an almost "meditative" experience that can clear away negative thoughts and bring some focus back into your day. This is true both mentallyand physically, because studies have shown that after exercising people have greater mental clarity and make better decisions. So the next timethings are becoming over-whelming or you feel bogged down try taking some time out for fitness.

Tip 4: Allow some room for mistakes. So you chose the wrong direction, or made a mistake, now what? You can be angry with yourself but thatmight not get you back on track. The best thing to do is acknowledge your mistake and turn around to try something else. Beating yourself upmay only slow you down and make you feel bad about yourself as well. Most of the time we allow room for children to make mistakes as theygrow and learn - so why not do this with ourselves.

People often beat themselves up over missing a training session or having a "bad" meal or snack. Whilst it's not helpful to miss training or eatpoorly, it's also not the end of the world and is certainly no reason to stop altogether. Try to let it go, and get back on track as soon as possible.Also, see if you can determine the reasons for why you had a bad patch, and then organize things so they don't happen again!

Tip 5:Make lists of things you need to do as you think of them - keep a notebook with you. One of the reasons change sends us into a tailspin isthat we lose control of our regular schedule. We can be afraid of not being able to do everything we want to do. While being organized is not theonly method of dealing with change; it can help you remember what is essential that needs to be done like paying the bills or doing the washing.Similarly, stick to a training plan and keep a track of how everything is going. We can often forget what is important when it comes to fitness oreating well, so if we have a plan that takes care of itself it will ensure you keep right on track and wont be distracted by the things that inevitablytry to disrupt us.

Continued on next a e


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Managing Change Continued

Tip 6: Stop and breathe when you feeloverwhelmed, nervous or unsure, andknow these feelings are absolutelynormal. It's hard-wired into ourbiochemistry to be concerned or worriedabout changes to the environment,because it's what helped us stay onguard from the physical threats we usedto experience - tigers, lions, famine, etc!.We're often concerned about change andthe unknown but it is perfectly normal tohave feelings of fear and uncertainty.The trick is how you manage this stressand ensure it doesn't becoming

overwhelming or out of control.

Tip 7: Give yourself several weeks to getused to your new situation, because itcan take some time to get fullyacquainted with new surroundings. If it isa new job, use the first few months tolearn all there is to know about how to doyour job on a basic level. If after the firstthree months you see that you need tomake changes then you will have all ofthe information you need. It's the samewith fitness - start out slow and get usedto the movements and activities you aredoing. It may take some time for it to

become natural or even enjoyable, but ifyou give it some time you'll be surprisedwhat can be achieved!

Tip 8: Keep a positive attitude and findsomething to be happyabout everyday -a new experience or discovery; evensomething as simple as the colour of awall or a leaf on a tree. Being joyful orstopping to smell the roses helps us toslow down and in the slowing down wecan see that we are where we aresupposed to be in the process of change.If you are new to fitness, or even an oldhand, look for the small improvements at

every training session. Rome wasn't builtin a day, and it does take time for yourfitness program to work its magic! Youneed to focus on what you can control -which is the here and now of the trainingyou are doing right now, and let the endresults take careof themselves.

Source: www.completefitness.com.au

MARCH PHOTOS

Congratulations Greg & Marie forWINNING their categories in the

Dandy Creek Dash Fun Run

Brownie proudly shows off her

Geelong key lanyard

Pump that iron Suz!

You too Laney & Jaz!

FITNESS TEST PHOTOS

Fitness Test Push Ups 43 . 44

Abs of Steel!

My Dads Hold. 5 min 55!

Situp Test Go Goetz! I mean Hollow!


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Healthy RecipeAt Last - Guilt Free Eating!

Ingredients:

1 spray Gold n Canola Oil spray500 g lean lamb loin chop or cutlet, (lamb fillets)200g onion, ( 8 baby onions), peeled, halved lengthwise30g Trident Mussaman Curry Paste (2 tbs)2g Mc Cormick Chinese Five Spice (1/2 tsp) cup light coconut milk1 Whole stock cube, dissolved in 2/3 cup (150ml) hot water1 tsp brown sugar300g fresh pumpkin, sliced into 8 thin wedges (skin left on) cup fresh basil, (Thai basil) leaves only

Method:Preheat oven to 210 C

Place pumpkin and onions on a baking tray lined withbaking paper. Spray with oil to lightly coat both sides.Bake in oven for 30-35 minutes or until golden andtender. Turn once during cooking process. Removefrom oven and set aside.

Spray a non-stick frying pan with oil and set overmedium-high heat. Spray lamb lions with oil and cookfor 3 minutes each side. Remove from pan and setaside on a plate. Cover with a piece of foil and allow torest for 5 Minutes. Slice on diagonal.

Add curry paste to same frying pan and cook overmedium heat for 1 minute. Or until fragrant. AddChinese five spice, coconut milk, stock and sugar.Bring to boil, then reduce heat to low and simmer for 5minutes. Add sliced lamb, any meat juices and

pumpkin. Reheat for 1 minute. Spoon mussaman curry into bowl and sprinkle with

basil leaves, Accompany with a small portion ofsteamed rice.

Note:This curry will store in an airtight container in the fridge for 2-3days. Any leftovers can be re-heated in either the oven ormicrowave. This is also suitable to freeze for up to 3 months.

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

Referrals

Thanks for ReferringYour Friends


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Members BenefitsDiscounts & OffersPlease 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.

SUBSCRIBE & SAVE OVER 43%Treat yourself and your partner,mate or even your neighbour andsubscribe to Men's Health andWomen's Health magazine forJUST $26 every quarter byautomatic credit card payment.You'll SAVE a massive $85 offthe full price in the first year. Plusboth of these fantastic magazineswill be delivered direct to youFREE. Also, this offer is RISKFREE - you can cancel atanytime, no questions asked!

www.subscribetoday.com.au/8201

Health Members Benefits

MOBILE COMES TO YOU0427 978 860

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 Valuedat $70 & $30 offOrthotics ifprescribed

159 KINGSCLERE AVE,KEYSBOROUGH 9711 7562

receive 10% off allconsultations

1800 087 374

Receive SpecialRates & ExclusiveKeepFit waitingperiods waived forclaiming on yourtraining.

Become a TrainerGet qualified

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

We are inviting Step into Life members that would liketo learn about becoming a Personal Trainer to anobligation free information session. We will tell you howeasy it is for you to become a qualified PersonalTrainer.

Every member that attends the Info session willautomatically receive a $500 voucher towards the costof a Cert IV Personal Trainer.

Call 1 300 134 136formore details

We have Franchise territories availablethroughout Australia and New Zealand.

If you know any trainers or people with an interest inhealth and fitness that would love to run their ownFranchise business, please let them know about thisexciting opportunity.

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


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Franchise DirectoryMembers BenefitsDiscounts & Offers

DANDENONG

SKATE CENTRE41 PRINCESS HWY, DANDENONG 9794 8039

Receive 20% off

KINGSCOMPLEX

366 BOUNDARY RD, DINGLEY 9558 3222

Receive 10% off

LE MANSGRAND PRIX

11-55 WATERVIEW CLOSE, DANDENONG STH 8787 8178

Receive 15% offMembers Prices & $5 off

membership if not amember

Receive 10% off anymeal

Healthy Choices areavailable

0422 248 283 SOUTH EASTERN SUBURBS

Children related to acurrent SIL membersreceive 25% off the

session fees

CAFSHOP G1 PARKMORE SHOPPING CENTRE

9769 1466

Receive a FREE hotdrink with any meal

purchase.

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

Receive a FREE bottledwater, yoghurt or apples

with every sub/wrappurchase

401 PRINCESS HWY, NOBLE PARK 9547 5977

Receive 2 FREE weekly

movieswith any new releasemovie rental

WAVERLY GARDENS 9546 8721DANDENONG 9706 8211

10% off all items in store(excluding sale items)

12 Douglas Street, Noble Park 9562 3720

FREE Business Shirtcleaned with Every Suitor 10% off Dry Cleaning

& Alterations.

110 Hemmings St Dandy West 9791 7498

Members receive FREEuse of the Dogwash

Facilities. B.Y.OShampoos, towels etc.

BUDJET BUYS

17 BUCKLEY STREET, NOBLE PARK

10% off (discountexcludes milk)

SPRINGVALE 9547 4774

Receive Extra Free Gift

SHOP 40 ENDEAVOUR HILLS SHOPPING CENTRE9706 2234

20% off*Excludes special items

We do it outdoors

VICBerwick (NEW)Box HillCamberwellCarltonCaroline Springs (NEW)CaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendon

ElthamElwoodEndeavour HillsGlen IrisGreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysboroughLilydaleMalvern EastMill ParkMoonee PondsMorningtonMt WaverleyMurrumbeenaNewtown-GeelongPakenhamPort MelbourneReservoirRichmondRingwoodSouth YarraSt KildaSunburyTemplestoweThornbury

Vermont SouthWantirnaWellington - SaleWerribeeWheelers HillWilliamstownWodongaYarraville

QLDBroadbeachBuderimEverton ParkKawanaLockyer ValleyMackayPacific PinesRunaway BayWilston

SA

CampbelltownBlackwoodGawlerGolden GroveFlagstaff Hill (NEW)Kensington GardensMawson LakesMorphett ValeMitchell ParkMt GambierModburyNorthgateNorth HavenProspect

West LakesHenley BeachHallett CoveSeacliffUnley

WACanning ValeCarine (NEW)Cockburn Ctrl (NEW)EdgewaterIlukaMargaret River (NEW)Stirling (NEW)

Swan ViewQuinns Rock (NEW)Wembley

VICBalwynBeaumarisBendigoBentleigh

ACTANU

NSWAlburyAvalonBaulkham HillsBlacktownBlakehurstBurwoodCamdenCollaroy

CranebrookCronullaDrummoyneEarlwoodFrenchs ForestGlebeGlenmore ParkKellyvilleManly (NEW)MirandaParramattaPeakhurstPenrithQueens Park

Rose BayRushcutters BaySans SouciShellharbourSt ClairSt IvesSutherland (NEW)TerrigalWarners Bay (NEW)W. Pennant HillsWilloughby (NEW)

New ZealandAuckland

Browns Bay

50- Fresh Air Newsletter APRIL 2009 Keysborough

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