62- Fresh Air Newsletter APRIL 2010 Keysborough

7/27/2019 62- Fresh Air Newsletter APRIL 2010 Keysborough

1/8

TimetableMonday 6:00am

Kickbox9:15amCardio

5:30pmToning

7:15pm Cardio

Tuesday 6:00amToning

6:45pmKickbox

7:15pmToning

Wednesday 6:00amCardio

9:15amToning

5:30pmCardio

6:45pmCardio

6:45pmPowerflex

Thursday 9:15amKickbox

4:00pmKickbox

6:00pmToning

7:15pmToning

Friday 6:00amCardio

Benefits Meeting

Sunday April 25th 1pm 4pm

Go-Carts & Meeting &

Lemans GoCart Racetrack

BootCampsFriday nights starting May7

th. Put names down nowat sheet at sessions

Saturday 8:00amKickbox

To all cardio sessions need to bring your own boxing gloves.Dont have your own? You may purchase one from your trainer.

A ril 2010, Issue 4ep into Life Keysboroughone:(03) 8502 8775 Mb:0423 852 262 E-mail:[email protected]

PLEASE SEE LAST PAGE TONING ROTATION

Local News

Check out our yearly events pagea e

Directors DeskNew members

Dear Step into Life Members

Every day all around the country people are turning upat parks and reserves to participate in Step into Lifetraining sessions.

These sessions range from Cardio to Toning fromFitball to Boot Camp from Boxing to Power Flex. Thesessions are attended by people of all different shapesand sizes and all different fitness levels.

The sessions are conducted at varying levels ofintensity and varying degrees of difficulty. So with allthis variation within Step into Life sessions what is theone common theme that runs through all the sessionsconducted at all our venues around the country?

You have the answer? Yes I knew you would, all our

sessions are conducted in a GROUP.

The success of Step into Life can be attributable in partto the fact that all our sessions are held in a friendlygroup environment, where all members are welcomeregardless of their fitness level.

The group dynamic is a very powerful tool in helpingpeople commit to an exercise program and moreimportantly continue with the program for extendedperiods of time.

How often do I receive an email from a Step into Lifemember describing how wonderful their group is attheir venue and how the group has helped, motivated,supported and encouraged them to achieve all thegoals and aspirations?

Every week you will have noticed new Step into Lifemembers joining your venue and attending classes. Forsome of these members the first few classes can bedaunting as they contend with a new exercise regimeas well as becoming a new member of what may be awell established group, who have trained together for along time.

Continued on page 2

Boxing GlovesAvailable in S, M, or LFor $23

Also available to assist isPolar Heart Rate MonitorsMany models available from $120

Please note that Tues 7:15pm Toning & Powerflex are in the hall

Baby Love

Congratulations Brownie (Mel) on the birthof Chelsea Anne Brown, born 21stMarch

Bring a Buddy WeekBring a friend during the week of April

19thwhere they can do as manysessions as they can until the 24th.

A prize worth over $50 to the personwho brings the most friends

BootCampsFriday nights for 4 weeks.

Starting May 7th.Work together using SiL Military

commands & training to push you harder& make you stronger & fitter.

Also in June our Boot......CAMP.

Keysie Benefits MeetingMeeting & Go-Carting at Lemans

GoCart Racetrack 1pm to 4pm April 25thAnzac Day). Please RSVP on sheet atour next session as they need an ideaof numbers as do we for this monthshealth reci e that Jess is cookin u .


2/8

Training ClubAchieving your goals at Step into Life

New MembersWelcome!

Andrew Boyes Julie Capper Margaret ColvinSharleen DCruze Monica Vojtek Daniel Keen

Meldina Klehic Allun Roberts Irene Sin

Sharlene La Rocca Rimas Kareroa

Welcome Back!

Wa ne Abreart Tanaie Won

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(you can 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 March:

50 pointsJenny ChauDeborah KingSarah Hurst

200 pointsCliff DurkinJulie GubbelsGlenn LeeKim Kulic

500 points

1000 points

Shevy Manoharan

Directors Desk continuedWe were all once new members who were included into thegroup and made to feel welcome.

At the next class you attend please make the effort to go introduceyourself to the new person and make them feel welcome; you willbe doing a lot more for them than just including them in the group.

You will be making their exercise experience that more enjoyableand by doing so help them to attain their health and fitness goals.

Regards

Mark CohenDirector

Well Done Guys!

You can awardyourself & show toothers the time &

effort you have putinto your training by

purchasing yourTraining Club

awards points shirtfor $22

Member AchievementsCongratulations to the following members who went up a fitness category this month!

Not all achievement are by your fitness category, so if you could please give me moreo write about here guys, email me, record it in your diaries, eg.. your first fun run,

bootcamp, your first own run, down a pant size, loss of kg etc.

f possible, can you please email me this month with a testimonial of your personalachievements & experiences with Step into Life Keysborough.

Strength Base

ProgramHave you taken up the challenge?I hope soJust 1 day per week is the minimum for 12 weeks.Let me know how you are [email protected]

Member BirthdaysHappy Birthday!

Receive 3 free extra sessions as a gift*!(*gift will expire end of the month, so use it before then)

1st Aaron Edwards & Monica Homans

4 Rasa Cochrane

7th Daryl Edwards

8th Solange Delgado

12th Graeme Phillips

15th Romaine Kakoullis

18th Antonella Grech

19th Angela McCrory

20th Nicole Lee

26th Maria Bonazinga

27th Christine Mcardle

6 Sharleen DCruze

7th Emilie Cangy

8th Michelle Wachter

14th Loretta Fitzpatrick

17th Kerry Barker

19th Angela Hatzis

20th Simone Mckenzie

22nd

Alicia Blake

24th Shanta Chandra

Book these free sessions with your Trainer

Fit. Cat. 5 (Intermediate Runners)Meldina K, Sharleen D, Sarah H

Fit. Cat 6 (Advanced Runners)Sam P, Rimiss K, Liz S, Roger G, Chris M, Van K, Mon V

Fit. Cat 7 (Super Runners)

Glenn L, Drew B,


3/8

Merchandisewww.stepintolife.com/treat-yourself.php

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

TIMES

APRIL 2010 It Is a WEIGHTS month, do not need to bring to toning sessionSun Apr 11th

UntilSun May 23

rd

PACKAGE Fitness Test TrainingBe taught the correct tips & tricks toadvance your skills, improve your

Personal Bests & be able to achieveother goals!

SundaysFitness Test

Training5:30pm

Mon Apr 19th

until

Sat Apr 24th

FRIENDS Bring a Buddy WEEK SiL VICBring as many buddies to as many

sessions as you can this week

EverySession

ALL week

Sun Apr 25th BENEFITS Go Carts & SiL Keysie BenefitsCome, see & understand the many

benefits offered to you!

1pm to 4pm

MAY 2010 - Need your RESISTANCE BAND at ALL Toning SessionsFri May 7

Until

Fri May 28

th

PACKAGE BootCamp PackageFriday Packages begin for 4 weeks

BC 6:30pm

Sun May 9th FUN RUN Mothers Day Classicwww.mothersdayclassic.org

Sat May 22ndSun May 30

th

Tues Jun 1st

FITNESS FITNESS TESTAchieve your Goals, Create more

targets to hit!

8:30am Sat6pm Sun6am Tues

Sun May 30th BENEFITS Winter Lunch Meeting 1pm to4pm

JUNE 2010 Need your FITBALLS at ALL Toning SessionsJune2010

EVENTFUN RUNPACKAGE

CAMP

SiL Victorian Mini OlympicsRun Melbourne

BootCamp TeasersWilsons Prom

July2010

BENEFITSFITNESS

PACKAGE

Winter Dinner MeeingFitness Test

BootCamp PackageAugust

2010

BENEFITS

EVENTFUN RUNPACKAGE

Sumo Wrestling

City to SurfSandy Point Half

Marathon PackageSeptember

2010EVENT

FUN RUNFUN RUNFUN RUNFITNESS

Punish the Groom & His MenDingley Dozen

Spring into Shape IDe CastellaFitness Test

October2010

EVENTFUN RUNFUN RUNFRIENDS

Keysie CompetitionSpring into Shape IIMelbourne MarathonBring a Buddy Week

November2010

BENEFITSFUN RUNFITNESS

Ten Pin BowlingSpring into Shape III

Fitness TestDecember SOCIAL Christmas Lunch

Edwin KeechaEd has been a

member of Step into Life

Keysborough since October 2008

SiL Keysies Member RewardsMember of the month will eitherreceive Unlimited sessions*for the month or a $50 S.I.Lclothing merchandise voucher**must be redeemed before the end of the month.

Member Profile

Ladies cap sleeve T shirt Ladies raglan T-shirt

$24.00 $24.00Look great in one of these styles: -- Cap sleeve T shirt

or Raglan T shirt.

Questions.Where were you born?In a little town called Melbourne. (You may have heard of it)

What is your current profession?Senior Analyst = Computer Hack

What sport have you been involved with during your life/bestachievement?Badminton, Basketball, Indoor Cricket. I came runner up in thestate of Victoria for Badminton.

What is your favourite naughty treats?It would have to be Peanut M&M's

What primary and secondary school did you attend?Mother of God Primary School, East Ivanhoe. University HighSchool, Parkville.

What is the nicest thing anyone has done for you?.My wife getting me an exclusive North Melbourne KangaroosHeritage Round top.

What is something we would have never guessed about you?I plan to write and publish a novel! I'll let you know how that goes.

What is your goal for the next six months exercises or other?I plan to focus on weights and toning.

Interest and hobbies?Science, Reading, Watching Movies, Basketball (watching orplaying)

What is your favourite session and what results have you

seen since starting SIL?Toning because I don't have to run as much!


4/8

Health & Fitness ArticleDo you need snack therapy?

By Julie Upton, RD

No matter where you are, you can be sure theres a snack close by. As a nation, we snack everywherein our home, office, car,gym, and even at church. Theres a Snack Count mobile device that counts your daily nibbles, and Im sure theres one to locateyour favourite crunchy munchies. Even McDonalds is in the snack category with its new snack wraps that happen to be more likea meal, with 260340 calories a piece.

Theres a bigdownside to all this unabashed between-meal eating: empty calories. And many food experts believe that excessivesnacking is contributing to our ever-expanding waistlines.

Need proof? A 2010 study from the University of North Carolina, Chapel Hill, found that adults are now eating some 579 caloriesfrom snack foods daily, or almost a quarter of their daily calories.

The researchers tracked snacking patterns from the late 1970s through 2006 and found some disturbing trends. Up to 97% ofadults snack daily, compared to 71% three decades ago. Snacks used to contribute 357 calories (14% of total caloric intake) aday, but those between-meal calories have increased by 222 calories. Most of us now snack more than twice per day, and theaverage calories of our snacks is a whopping 226 calories (totalling 579 calories each day).

If we grazed on fresh fruit and veggies, there would be no harm in all the noshing, but our current snack choices are loaded withcalories but lacking in nutrients. Dessert-type foods, salty snacks like potato and tortilla chips, and sweetened beverages were thetop three contributors of the snack calories in this study. Other popular snack items include nuts, alcoholic beverages, candy, fruitdrinks, and sports drinks.

We are humans, not cattle

As adults, many of us eat before we are physically hungry, and we stop eating way after weve had enough. We have lost all theability to regulate caloric intake based on our internal hunger cues, and we respond to our emotional and environmental cues.

Unlike cows and other animals that graze all day, humans are genetically programmed for eating then fasting for short periods oftime. Getting back to a more normalized eating pattern that consists of breakfast, lunch, and dinner with a mid-morning andafternoon snack (100- 200 calories max) can help break this pattern of all-day eating.

Like a bad financial investment, the calories in most snack foods (Doritos, Famous Amos cookies) are worthless, so try some ofmy favorite healthy snacks. When snacking, try to combine protein, fibre, and fat, like an apple and peanut butter, yogurt and fruit,or carrots and hummus. But portion control is just as important as snack choices. Remind yourself what 200 calories looks likeand adapt it to your favourite nibbles. Happy snacking!

Source: www.health.com/integrated solutions (Vital information with a human touch)


5/8


6/8

Healthy RecipeAs prepared & made by Jess at our last Benefits meeting

At Last - Guilt Free Eating!

Summer FruitSalad

If you are looking for a healthy dessert that will also satisfythose guests looking for something sweet and tasty aftertheir meal, well I have the perfect answer for you. Thissummer fruit salad has been a hit and is especially goodfollowing a BBQ.

IngredientsServes 62 limes2 Tbsp sugar2 punnets ripe blueberriesl large mango2 punnets ripe strawberries, hulled and halved if big1 punnet ripe raspberries

Method

Grate the zest from the limes and juice them. Mix the sugarwith

4Tbsp water and warm gently. Add the lime zest andsimmer for 2 minutes. If any of the fruit seems a bitlackluster, in particular the blueberries, add to the hot syrupnow. Allow this syrup to cool a bit, but not completely.In the meantime, cut the cheeks of the mango, and peel anddice the flesh. Mix all the fruit in a big bowl, splash in thelime juice and toss it all together with the now cooler limesyrup. Serve with natural yoghurt.

Nutritional InformationPer serve

Energy (Kilojoules) 376KJCarbohydrates 20.2gProtein 2g

Fat 0.1g

Not only does this fruit salad taste fantastic but it will giveyou amassive dose of antioxidants from which an array of healthandanti-aging benefits have been attributed. Enjoy!

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

Referrals Thanks for Referring Your FriendsAt Step into Life we value your patronage and the people yourefer to our program.

In return for your support we would like to show our appreciation byrewarding you with a gift from the national referral program.

The national referral program includes every Step into Life venue inAustralia. 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.

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

Members BenefitsDiscounts & Offers

Please support our national and local traders, and takeadvantage of the discounts they offer. Simply, show youre Stepinto Life key ring to the staff of participating outlets.

SUBSCRIBE & SAVE OVER 43%Treat yourself and your partner, mate or even your neighbour andsubscribe to Men's Health and Women's Health magazine for JUST$26 every quarter by automatic credit card payment. You'll SAVE amassive $85 off the full price in the first year. Plus both of thesefantastic magazines will be delivered direct to you FREE. Also, thisoffer is RISK FREE - you can cancel at anytime, no questions asked!SAVE yourself over 43%www.subscribetoday.com.au/8201

Fresh Right Now

Planning your shopping?

Want to eat healthy butcant keep track of the fruit

& veggies in season?

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


7/8

Members Benefitsur national and local traders, and take advantage of the

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Health & Beauty

with Aloe Vera

Disiscounts they offer. Simply, show youre Step into Life key ri

Our Health Professionals

RIGAN ROAD

BOROUGH

9798 1402

Dr. Jose & Dr. KevinValu

R

ELSEA Denise RobinsonPh: 0411 411 833

bythebaykinesiology.com.au

Rec

R

MASSAGE

MES TO YOU!

0427 978 860Remedial Massage

Therapist: Donna Fincham

R

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SCLERE AVE

BOROUGH

9711 7562Dr Penny Gosling

All c

R

SCLERE AVE

BOROUGH

9711 7562

R

TION FORMSE FROM YOURAINER

1800 087 [email protected]

machesterunity.com.au/stepintolife

Excluclaim

vourite Local Restaurants/Food Store

LTHAM ROAD

BOROUGH

9769 1999FAX: 9769 0799

Managers Denver & Jeff

Rec

1 PARKMORE

ING CENTRE

Ph/fax: 9769 1466 Receiv

PARK - Cnrt & Heatheron Cnr PrincessBrowns Rd

Open till 11pm every night.

Open till 10.30pm every night

Receive

Healthy

Entertainment

ESS HIGHWAY,

LE PARK

NOBLE PARK - 9547 5977Manager: Maria

S POOL HALL - 366 BOUNDARY RD, DINGLEY 9558 3222E CENTRE - 41 PRINCESS HWY, DANDENONG 9794 8039CARTS-11-55 WATERVIEW CLOSE, DANDENONG STH 8787 8178BOWL - Cnr Nepean Hwy & Warrigal Rd, MENTONE 9583 1244

Sporting Goods

OBILE

ES TO US

9726 50910413 103 047 ( 11am 6:30pm)

Chris Telley

Field Reprehensive

Pl

Health & Beauty

OBILE

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0402 669 946Roshelle Cerveira

Health & Beauty Consultant

Rec

10% offEg. Aloe

ank Street

LE PARK

9562 477

NO APPOINTMENT NECESSARY Men

mings Street

dy West

9791 7498Rod Blythe

Free us

ounts & Offers Please supporng to the staff of participating outlets.

omplimentary Initial Consultation

d at $70 & $30 off Orthotics if prescribedbate available with Manchester Unity

ive 10% of all kinesiology consultations

bate available with Manchester Unity

ceive 50%offyour first consultations& 10% offconsultations thereafter.bate available with Manchester Unity

urrent Step into Life members receiveconcession rates.

bate available with Manchester Unity

Receive 10% offall consultations

bate available with Manchester UnityReceive Special Rates

ive KeepFit waiting periods waived foring on your training. Conditions Apply.

s

ive 15% off YOUR MEALS & DRINKS!

a FREE hot drink with any meal purchase.

A FREE Low Fat Berry/Vanilla Yogurt ORMount Franklin Water

With ANY Purchase $7 or overSalads, Wraps or 6inch Subs deals available

Receive 50% offthe 2010 Ezy CardMembership, which entitles members to

$1 weeklies, $1 off new releases & 10% off all DVD retail &ex-rental purchases everyday, for the whole year.

Show this newsleter with your SiL keyring the first time only

10% OFF AT KINGS20% OFF AT SKATE CENTRE

15% OFF AT LEMANS & $5 OFF MEMBERSHIP2 GAMES FOR $15 AT TENPIN BOWL

20% OFF ALL FOOTWEAR & APPAREL

lace a deposit for what you order & the goodswill be delivered within 2 weeks.

ive your First Aloe Vera Facial FREE!30% off after that.

Any products(up to 15% off with orders over $100)Vera Detox & Makeups. Weight loss Shakes also

20% off Haircut

& Children Hairdressing, Colours & Tips

of the Dog Wash Facilities take your ownshampoo & towels.


8/8

Franchise Directory

We do it outdoors

VICCaroline Springs

CaulfieldChelseaCheltenhamCranbourneCroydonDiamond Creek NEDoncasterEssendonElwoodGlen IrisGreensboroughHamptonHawthornHeidelbergIvanhoe

KewKeysboroughLilydaleMalvern EastMill ParkMoonee PondsMordiallocMorningtonMt WaverleyMurrumbeenaMt ElizaOakleigh NEWPakenhamPort MelbourneReservoirRichmondRingwoodSouth YarraSt KildaSunburyTemplestoweThornburyTorquay NEWVermont SouthWantirnaWellington - SaleWheelers HillWilliamstownWodonga

YarravilleNew ZealandAucklandBrowns Bay

SANovar Gardens

CampbelltownBlackwoodGawlerGolden GroveFlagstaff HillKensington GardensMawson LakesMitchell ParkMt GambierModburyNorthgateNorth HavenProspectSalisbury NEW

West LakesHallett CoveSeacliffUnley/Goodwood

WAAlexander HeightsCanning ValeCarineCarramar NEWCockburn CtrlEdgewaterEllenbrook NEWIluka

Kingsley NEWMargaret RiverStirlingSouth PerthSwan ViewQuinns RocksWillettonWembley

VICBalwynBeaumarisBendigoBentleighBerwick

Box HillCamberwellCarlton

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

Every member that attends the Info session will automatically receive a$500 voucher towards the cost of a Cert IV Personal Trainer.

Call1 300 134 136for more details

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 knowabout this exciting opportunity. $1000 referral bonus for any one you referhat becomes a Franchise owner.

Toning Rotation what to bring to toning sessionsPLEASE NOTE THE CHANGES IN THE ROTATION ARE NOW

MONTHLY

APRIL TONING SESSIONS ARE WEIGHTS

MAY TONING SESSIONS ARE RESISTANCE BAND

JUNE TONING SESSIONS ARE FITBALL

Dont 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

NSW

AlburyBaulkham HillsBlacktownBlakehurstCollaroyCoogeeDrummoyneEarlwoodEnfieldGlebeGlenbrookGlenhaven NEWGlenmore ParkKellyville

ManlyMaroubra NEWMirandaMosman NEWMona Vale NEWParramattaPeakhurstPenrithPymble NEWQueens ParkRose BayRushcutters BaySans SouciSt Clair

St IvesSutherlandTerrigalThornton/DungogNEWWarners BayW. Pennant HillsWilloughby

QLDBroadbeachBuderimCaloundraEverton ParkForest Lakes

KawanaLockyer ValleyMackayMorningsideRunaway BayStanthorpeWilston

62- Fresh Air Newsletter APRIL 2010 Keysborough

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Transcript of 62- Fresh Air Newsletter APRIL 2010 Keysborough