57- Fresh Air Newsletter NOVEMBER 2009 Keysborough

8/12/2019 57- Fresh Air Newsletter NOVEMBER 2009 Keysborough

1/8


2/8


3/8

Questions.Where were you born?Singapore

What is your current profession?Im a social worker and am currently working with young people whoare involved with the criminal justice system.

What sport have you been involve with during your life/bestachievement?I used to run (long and short distance) in school, basketball and a shortstint in touch rugby.

What is your favourite naughty treats?Oreos.. LOTS and LOTS of em!

What primary and secondary school did you attend?Completed primary and seconday schooling in Singapore- Rosythprimary School and Serangoon Gardens Secondary School.

What is the nicest thing anyone has done for you?Ed and my family put up with A LOT of my bad mood spells, especiallyEd!

What is something we would have never guessed about you?I cant differentiate my left from my right.

What is your goal for the next six months exercises or other?Im currently unable to run due to bad back, so Im hoping to be back inthe running circuit as soon as possible.

Interest and hobbies?Drinking beer and watching movies.

What is your favourite session and what results have you seensince starting SIL?KICKBOXING! Definitely much fitter!

MerchandiseWhen training, protect yourself from the harsh summer sun with Step into Life fashion head wear.

Visor Mesh Cap Base Ball Cap

$11.00 $24.00 $20.00

www.stepintolife.com/treat-yourself.php

Events What is happening? Id love to join in!WHEN DETAILS TIMES

NovemberKeysies 100th

Bootcamp!

BOOTCAMPS Spring PackageAll Bootcamps will be at beach locations

Fridays 6:45pm& Sundays 2pm

November 23rd FUN RUN Spring into Shape III 4/8km

December 6th Keysie Competition & ChristmasParty many games

All Keysie members compete in teams

Compete inteams

Sat Dec 12thSun Dec 20th

Tues Dec 22

nd

FITNESS TESTAchieve your Goals,

Create more targets to hit!

8am Sat7pm Sunday

6am TuesdayDecember 25thto

January 1st

Step into Life Keysborough is closedLast session is Thurs 24

th6:45pm

First session back is Sat 2nd

Jan 7:45amPlease makeup these sessions before 25thDec

Have a greatbreak refreshed

for 2010!

Tues Dec 29th BootCamp Recruits Beach TeaserWork hard with our once off BootCampNext Bootcamp package is in Feb 2010

7:30pmto 9pm

Shivani KeechaShivani has been a

member of Step into Life

Keysborough since

December 2007

Member of the Month RewardsMember of the month will eitherreceive Unlimited sessionsfor the month or a $50 S.I.Lclothing merchandise voucher*.

Member Profile


4/8

Health & Fitness ArticleHealthy BBQ

As the weather begins to warm up barbecuing becomes an excellent cooking alternative. This is a quick convenientcooking method that offers a great excuse to enjoy an outdoor experience with family and friends. Barbecuing orgrilling is recognised as a low fat method of cooking as fat is allowed to melt and drain from food. However choosingwhat goes onto the grill is of course essential in ensuring your BBQ remains healthy. The old snag and fatty chops ona summer evening are not necessarily the best options. Choose meat cuts that are well trimmed of fat and are rubyred in color, without being heavily marbled. Game meats such as kangaroo are naturally very lean. Purchase low fatsausages, remove the skin from chicken fillets and try tofu steaks or fresh fish for something different. Seafood such

as prawns, lobster, crab, mussels, squid and scallops are all low fat choices.

Marinades are particularly useful for offering a variety of intense flavors, tenderising and infusing enough liquid intolean meat and poultry to allow browning without sticking. Wine, vinegar, citrus juice, mustard, herbs, chilli, garlic,ginger and honey are all good choices, offering strong flavors and no fat. Generally, marinating for 3 to 24 hours offersthe best results, however if time is limited, as little as 15 minutes can do the trick. A small degree of organisation toprepare the marinade and meat, fish, poultry or tofu and leave refrigerated overnight certainly pays off in the quality ofyour meal.

Salads are an integral part of the barbecue experience and the opportunities for low fat, healthy choices are endless.Use a variety of vegetables, fruit, sprouts and herbs creating an array of colour along with fibre, vitamins, minerals andphytonutrients (phyto meaning plant) that help to protect against disease. A variety of seeds such as sunflower,

poppy seeds, sesame seeds and linseeds can also be used in salads. Legumes such as lentils, chickpeas, red kidneyand soybeans are another healthy addition to salads. Vegetables such as whole corn on the cob, baked potatoes,potato wedges, onions, mushrooms, pumpkin, sweet potato, parsnip, zucchini, asparagus and tomatoes can becooked on the barbecue.

Prepared by:Vicky KurielBSc.(Exercise Physiology), Master of Nutrition & Dietetics (APD), Sports Dietitian

Quote of the Month

"Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself."William Faulkner


5/8


6/8

Healthy Recipe 2At Last - Guilt Free Eating!Apple andPassionfruit withCoconutcrumble

Cooking Time: 20 30 minutes

Serves: 4

INGREDIENTS5 apples (peeled, cored and chopped)1 Lemon (juice)3 Passion fruit (pulp)3 tablespoons Sugar3 tablespoons Water2 tablespoon Butter (soft)1/2 cup Coconut1/2 cup Flour (plain)1 cup Rolled Oats

METHOD

1. Have peelers handy for the children topeel the apples. Chop the cored applesand place them with the water, lemonand sugar into a saucepan and cookfor 8 - 10 minutes until apples havesoftened. Allow to cool.

2. Slice the passion fruit and have thechildren scoop out the pulp.

3. Fold the passion fruit pulp through theapples. Spoon into 4 individual dishesor alternatively 1 large dish.

4. Meanwhile measure all the otheringredients into a large bowl ready for achild's hand to rub though andcombine.

5. Sprinkle the crumble topping over theapple and bake in a moderate oven180C for 20 - 30 minutes until goldenand heated though. Serve hot or warm.

Source: www.nutritionaustralia

Referrals Thanks for Referring Your FriendsAt Step into Life we value your patronage and the people you refer to ourprogram.

In return for your support we would like to show our appreciation by rewarding youwith 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 voucherfor each friend who joins Step into Life as a result of your referral.

OR

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

Members BenefitsDiscounts & 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 thestaff of participating outlets.

SUBSCRIBE & SAVE OVER 43%Treat yourself and your partner, mate or even your neighbour and subscribe toMen's Health and Women's Health magazine for JUST $26 every quarter byautomatic credit card payment. You'll SAVE a massive $85 off the full price inthe first year. Plus both of these fantastic magazines will be delivered direct toyou FREE. Also, this offer is RISK FREE - you can cancel at anytime, noquestions asked!

SAVE yourself over 43%

www.subscribetoday.com.au/8201 Fresh Right Now

Planning yourshopping?

Want to eat healthybut cant keep trackof the fruit & veggies

in season?

www.FreshRightNow.comThe easy way to find out what is in

season.


7/8

Our Health Professionals

MOBILE COMES TO YOU0427 978 860

Receive 50% off your firstconsultations

& 10% off consultations thereafter.

PARKMORE OSTEOPATHY159 KINGSCLERE AVE, KEYSBOROUGH

9711 7562

Receive concession rates.

ChelseaDenise Robinson ~ 0411 411 833

Receive 10% off all consults.Rebate available with Manchester

Unity

SOUTH EASTERNCHIROPRACTIC CLINIC

292 CORRIGAN ROAD KEYSBOROUGH9798 1402

Complimentary Initial ConsultationValued at $70 & $30 off Orthoticsif prescribed

159 KINGSCLERE AVE, KEYSBOROUGH9711 7562

receive 10% off all consultations

1800 087 374

Receive Special Rates &Exclusive KeepFit waiting periodswaived for claiming on yourtraining.

Our FoodFASTA PASTAEYSBOROUGH

330 CHELTHAM ROAD, KEYSBOROUGH

Receive 25% off total bill.Max $20 off.

CAF

SHOP G1 PARKMORE SHOPPING CENTRE9769 1466

Receive a FREE hot drink with any mealpurchase.

(effectively works out to 20% off)

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

FREE bottled water or yoghurt withevery sub/wrap purchase

(effectively works out to 20% off)

MehfilIndian Restaurant 9798 7544

291 Corrigan Road, Keysborough

Receive 20% offSunday to Thursday Evenings

Open 5pm to 10pmCash Only

Mordialoc Kebab9590 9154

204 Lower Dandenong Road

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

Our Entertainment

401 PRINCESS HWY, NOBLE PARK 9547 5977Receive 50% off the Ezycard (get it for $4.95)

With Ezycard:New Releasefor a $1 less

WeekliesFor only a $1Retail DVDsFor 10% off

DANDENONG

SKATE CENTRE41 PRINCESS HWY, DANDENONG 9794 8039

Receive 20%off

KINGS

COMPLEX366 BOUNDARY RD, DINGLEY 9558 3222

Receive 10%

off

LE MANSGRAND PRIX

11-55 WATERVIEW CLOSE, DANDENONG STH 8787 8178

Receive 15%off MembersPrices & $5

offmembership

Cnr Nepean Hwy & Warrigal Rd, 9583 1244

Membersreceive 2

Games for$15

(usually $20)(works out tobe 25% off)

SPRINGVALE 9547 4774

www.mycmsite.com.au/michellek

Receive ExtraFree Gift

Our Needs

SPORTSMART Ian Street, NOBLE PARK 9548 5188

Get the rightfootwear

20% OFFFOOTWEAR

(at Noble Parkstore only)

0422 248 283 SOUTH EASTERN SUBURBS

Keep your KidsActive with the

Outdoor FitnessProgram for Kids

Receive

25% off thesession fees

Specialising & Consulting in Nutrition & Supplements

20% off theRetail Price& ongoingnutritionalassistance

Fat burning &Weight gaining

packsavailable also

Members BenefitsDiscounts & 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.


8/8

Franchise Directory

We do it outdoors

VICCaroline SpringsCaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendonElthamElwoodGlen IrisGreensborough

HamptonHawthornHeidelbergIvanhoeKewKeysboroughLilydaleMalvern EastMill ParkMoonee PondsMordialloc NEWMorningtonMt WaverleyMurrumbeenaMT Eliza NEWPakenhamPort MelbourneReservoirRichmondRingwoodSouth YarraSt KildaSunburyTemplestoweThornburyVermont SouthWantirnaWellington - SaleWerribee

Wheelers HillWilliamstownWodongaYarraville

New ZealandAucklandBrowns Bay

SANovar Gardens NEWCampbelltownBlackwoodGawlerGolden GroveFlagstaff HillKensington GardensMawson LakesMitchell ParkMt GambierModbury

NorthgateNorth HavenProspectWest LakesHenley BeachHallett CoveSeacliffUnley/Goodwood

WAAlexander HeightsNEWCanning ValeCarine

Cockburn CtrlEdgewaterIlukaMargaret RiverStirlingSouth Perth NEWSwan ViewQuinns RocksWillettonWembley

VICBalwynBeaumaris

BendigoBentleighBerwickBox HillCamberwellCarlton

NSWAlburyBaulkham HillsBlacktownBlakehurstCollaroyCoogee NEWCranebrookDrummoyneEarlwoodEnfieldFrenchs Forest

GlebeGlenbrookGlenmore ParkKellyvilleManlyMirandaParramattaPeakhurstPenrithQueens ParkRose BayRushcutters BaySans SouciShellharbour

St ClairSt IvesSutherlandTerrigalWarners BayW. Pennant HillsWilloughby

QLDBroadbeachBuderimCaloundra NEWEverton ParkForest Lakes

NEWKawanaLockyer ValleyMackayMorningside NEWPacific PinesRunaway BayStanthorpe NEWWilston

Become a Trainer Get qualified

Step into Life has a fantastic opportunity for you to become a qualifiedPersonal Trainer.

We are inviting Step into Life members that would like to learn about

becoming a Personal Trainer to an obligation free information session. Wewill tell you how easy it is for you to become a qualified Personal Trainer.

We have Franchise territories available throughout Australia andNew Zealand.

f you know any trainers or people with an interest in health and fitness thatwould love to run their own Franchise business, please let them know about

his exciting opportunity.$1000 referral bonus for any one you refer that becomes a Franchise owner.

Toning Rotation what to bring to toning sessionsPLEASE NOTE THE CHANGES IN THE ROTATION IS WEEKLY

NOV 9TH

to the 14th

NOV NOV 16TH

to the 21ST

NOV NOV 23RD

to the 28th

NOV

FITBALL BANDS WEIGHTS

NOV 30TH

to the 5th

DEC DEC 7TH

to the 12TH

DEC DEC 14TH

to the 19th

DEC

FITBALL BANDS WEIGHTS

JANUARY TONING SESSIONS IS WEIGHTSDont have your own? Youll need one. You may purchase one from your trainer...

Fitballs55cm Blue or Green $50.50

65cm Blue or Green $59.00

75cm Blue or Green $65.00

Resistance BandsGreen (Light) $30

Red (Medium) $32

Blue (Hard) $37

57- Fresh Air Newsletter NOVEMBER 2009 Keysborough

Documents

Transcript of 57- Fresh Air Newsletter NOVEMBER 2009 Keysborough