64- Fresh Air Newsletter JUNE 2010 Keysborough

8/12/2019 64- Fresh Air Newsletter JUNE 2010 Keysborough

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TimetableMonday 5:30pm

Toning7:15pmCardio

Tuesday 6:00amToning

6:45pmToning

Wednesday 6:00amCardio

5:30pmCardio

6:45pmBox/Car

Thursday 4:00pmKickbox

6:00pmToning

7:15pmToning

Friday 6:00amCardio

6:45pmCardio

6:45pmPowerFlex

Winter DinnerJuly 17th@ Dandenong

Club, Bookings OnlySaturday 8:30amKickbox

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

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

Local NewsWinter DinnerOur winter dinner this year will be held at the Dandenong Club

(cnr Heatherton & Stud Rd) starting at 6pm (those that wish to

do the postural analysis be there at 5pm). Dinner followed by

photo presentation, awards, goals and social evening. Will be a

great change to see everyone not sweaty or tired from a

training session. Cost for the evening is approx $40 per person

but will confirm mid June.

There are many packages and promotions this month through

to July to get you fired up and use this cold weather to your

advantage in preparation for spring and summer.

Set some targets to hit this winter:

Why are you training? What do you need to achieve?

What will be stepping stones to assist you getting there?

Make these your affirmations to yourself & achieve them!

Some examples are below to record in your diary for spring!

- Lose ___ cm/kg before spring/summer

- Run _____ time per km and/or ____ km in distance

- Achieve _______ in _______ in the fitness test in July

- Train for the ________ fun run in ________ (events pg)

- Achieve my _________ S.I.L training club points

& I will achieve all this b

Directors Desk

Why Factor

Dear Step into Life Members

The other night while standing in a queue to attend themovies I could not help but over hear two couplestalking about their exercise program and the gym thatthey attend.

The one lady said to the other its getting colder nowand you know how I love going to gym at the best oftimes her friends reply was yea, I know, exercise isnot my idea of fun

My first reaction was to interrupt their conversation andtell them how wrong they were and my second was tohand them a Step into Life flier. My wife prevented mefrom doing either (not that I had a flier on me on aSaturday night at the movies).

I could not disagree more with what those two ladieswere saying, exercise can be fun it should be fun andin fact if it is not fun then the provider of the service isnot doing their job properly.

Exercise should not be a chore it should not besomething that you have to do or are forced to do, youshould do it because you enjoy it and have fun doing it.

How many times have I seen a Step into Life memberbouncing a ball while jumping a hurdle or passing thebaton to a team mate in a relay race or dancing arounda boxing bag while throwing jabs like Mohammed Ali.Those ladies in the movie queue have obviously notexperienced the fun of exercise and how exhilarating itcan be.

A persons negative mind set towards exercise can alsochanged if they are educated in what they are doingand why they are doing it. At Step into Life we call thisthe WHY FACTOR. Why do we do this? Why do we doit this way? Why cant I do it that way?

Our philosophy is the more we can answer the whysfor you the more you will understand why you are doingsomething and the more enjoyment and satisfactionyou will get out of it.At Step into Life our trainers striveto make each and every session a fun and rewardingexperience.

Continued on page 2Boxing GlovesAvailable in S, M, or LFor $23

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

Please note that Powerflex and Tues/Thursevening toning sessions are at the School Hall.


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Training ClubAchieving your goals at Step into Life

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 May:

50 pointsJulie CapperRimas KareroaAllun RobertsSharlene La Rocca

200 pointsNicole LeeTracey NelsonAngela Hatzis

500 points

1000 points

1500 points

2000 pointsRobert Formoso

Directors Desk continued

All our lesson plans are designed to provide as much variety as possible to help keep you motivated and interested.

I would like to ask you to think of as many whys as you can after reading this newsletter and ask you trainer to answer them for

you. Your whys can be as trivial as you like and cover any aspect of your training.Here are a few whys that you may want to include in your list

Why should I be recording my results in my training diary?Why do we do a warm up before every Step into Life session?Why do you tell me to do a Road Route distance in a certain time?Why do we take a pulse at the end of an endurance class?Why is it important to do a variety of different training sessions?Why should I do a fun run?Why do we not go out for coffee more often (just thought I would throw that one in!!!!)

Hope your next session is a load of fun.

Mark Cohen

Well Done Guys!

You can awardyourself & show toothers the time &

effort you have putinto your training by

purchasing yourTraining Club

awards points shirtfor $22

See the photos

page of themembers with their200+ awards

Member BirthdaysHappy Birthday!

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

3rd

Sam Von Dincklage

4th Jacinta Formoso

5th Shevy Manoharan

5th Roger Galway

5th Doris Wong

9th Wendy Wright

9th Louisa Stevens

10th Elsa Cangy

10th Wayne Abrehart

12th Jessica La Rocca

14th Cindy Dauria

17th Henny Setiabudi

23rd

Stuart French

24th Mokthar Mohamood

26th Dorsha Tong

27th Jasmine Lindsay

28

th

Allun Roberts29th Julie Gubbels

30th- Majuri Sriharan

Book these free sessions with your Trainer


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Merchandisewww.stepintolife.com/treat-yourself.php

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

TIMES

JUNE 2010 Need your FITBALLS at ALL Toning SessionsSun Jun 20th PACKAGE

4 weeksBootCamp

Parks Package

8am Sun

JULY 2010 is WEIGHTS that i provide for ALL Toning SessionsSat Jul 17thSun Jul 25

th

Tues Jul 27th

FITNESS FITNESS TESTAchieve your Goals, Create more

targets to hit!

8:30am Sat6pm Sun6am Tues

Sat Jul 17 BENEFITS Benefits Postural AnalysisDandenong Club

5pm

Sat Jul 17th BENEFITS Winter Dinner MeetingDandenong Club

6pm

Sun Jul 18th FUN RUN Run Melbournewww.runmelbourne.com.au

Am in thecity

Sundays

July ~ Aug

BENEFITS Mini Olympics Training 8am

AUGUST 2010 Need your RESISTANCE BANDS at ALL Toning SessionsAugust

2010BENEFITS

EVENTEVENT

FUN RUNPACKAGETEASER

Sumo WrestlingCity to Surf

MINI OLYMPICS (Aug 29th

)Sandy Point Half

Marathon PackageBootCamp Teaser

September2010

EVENTFUN RUNFUN RUNFUN RUNFITNESS

PACKAGE

Punish the Groom & His MenDingley Dozen (19thSep)

Spring into Shape IDe CastellaFitness Test

BootCamp PackageOctober

2010FUN RUNFUN RUNFRIENDS

Spring into Shape IIMelbourne MarathonBring a Buddy Week

November2010

FUN RUNFITNESSEVENT

Spring into Shape IIIFitness Test

Keysie CompeitionDecember

2010SOCIAL Christmas Lunch

Januaray2011

EVENT Fund Raising Fitness Event

February2011

BENEFITS Pool

March2011

BENEFITS Roller Skating

April2011

BENEFITS Lazer Force & Mini Golf

Sue SummonsSue has been a

member of Step into Life

Keysborough since January 2009

SiL Keysies Member RewardsMember of the month will eitherreceive Unlimited sessions*for the month or a $30 S.I.Lclothing merchandise voucher**must be redeemed before the end of the month.

Member Profile

Vest Spray Jacket

38.00 36.00

Questions.Where were you born?

I was born @ the Brighton Community Hospital @ 8:10am on 1st

July,1957

What is your current profession?I have just recently secured a part-time position as Course Co-

ordinator/Childrens Services Teacher @ Sandybeach Centre (Adult

Education community Centre)

What sport have you been involved with during your life/best

achievement?

a) Snow Skiing:

Victorian Junior Training Squad (1971 1972)

3rdin Victorian Championships (Slalom/Giant Slalom combined) aged 15

yrs open aged event

2ndVictorian Intermediate Championships (Slalom) aged 14 yrs

2ndHotham Cup (Slalom) by 0.1 seconds aged 15 yrs

Turned professional @ age 22 yrs @ MtBuller offered work @ MtBuller,

Zurs/StAnton (Austria), Alpine Meadows/Lake Tahoe (USA)

b) Hockey Firbank School Teamc) Basketball Brighton YMCA (Black Panthers)d)Bushwalking

What is your favourite naughty treats?dark chocolate liquorice logs

What primary and secondary school did you attend?Firbank Grammar School (1962 1975)

What is the nicest thing anyone has done for you?.Monica offering to do Mothers Day classic with me this year!!! And myyounger sister, Kaye plus my cousin, Elizabeth, were always supporting &encouraging each other.

What is your goal for the next six months exercises or other?continuing to attend 3 x Step Into Life sessions/week plus lose moreweight & to achieve success in my new above-mentioned position @Sandybeach.

Interest and hobbies?Step Into Life sessions, snow skiing, going to the beach & bush walking,interchange steward @ eldest sons professional football matches,volunteering @ community events.

What is your favourite session and what results have you seen sincestarting SIL?

I have lost 5 kgs, improved my flexibility, Im more energetic and I loveall the sessions. I have also made friends in my local area sincecommencing SIL in January, 2009.


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Health & Fitness ArticleNutrition and Immunity

The colder winter months are upon us and as the days get shorted and the air cooler so we all become more likely to develop acold or pick-up a virus. Numerous studies have now been able to confidently identify a link between good nutrition and lifestylehabits and ones immunity. Below is a list of my top 7 tips to boost your immune system this winter and hopefully get to thesummer months in good health and fitter than ever.

1. Eat a sufficient amount: An extremely low calorie/kilojoule diet or simply not eating enough can compromise yourimmune system.

2. Sleep: inadequate sleep is a certain way to compromise your immune system. It is recommended that we aim for 8 hoursof sleep every night.

3. Eat a variety of fruit and vegetables: Each fruit and vegetable provides a different combination of vitamins, mineralsand antioxidants. By consuming a variety every day you increase your likelihood of receiving all the micronutrients to keepyou healthy. Antioxidants are especially important as they act to neutralize highly reactive species in our bodies, whichcould potentially harm the structure and function of our cells. Aim for a minimum of 5 vegetables and 2 fruits every day.

4. Yoghurt: as a dairy food yoghurt is not only a great source of calcium, carbohydrate and protein but it also containsprobiotics (live good bacteria). These bacteria can help fend off harmful disease causing bacteria in our guts.

5. Omega-3 fatty acids: Research has shown a significant link between the strength of ones immune system and theamount of omega-3 fatty acids in ones diet. These fats are great for boosting your immune system and can be found inthe following foods: fatty fish e.g. salmon, tuna, herring, trout, mackerel; flaxseed; nuts and some oils. Try and include atleast 2-3 serves of fish in your diet every week.

6. Zinc: This mineral is found in foods such as red meat, fish, eggs and dairy products and works to supply key enzymes to

help keep your immune system working optimally. These foods should be a regular part of your diet.

7. Vitamin E: This is one of the most powerful antioxidants. You can get your dose of vitamin E from foods such assunflower seeds, avocado, peanut butter, peanuts and almonds.

In essence, a well balanced diet, plenty of rest and a consistent exercise program is the best way to stay fit and healthy yearround.

Vicky Kuriel

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


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AWARDS FOR 20

Firs

TotFitn

Firs

TotFitn

Firs

TotFitn

FirsTot

Fitn

BC

9 R10

Mi

Ke

M

+ IN MAYTracey Nelson

t Session 4th

Dec 09

l # Sessions 53ess Tests 3

Nicole Lee

t Session 30th

Nov 09


Angela Hatzis

t Session 5th

Jan 2010


Robert Formoso

t Session 4thSep 2006l # Sessions 446

ess Tests 18

40 in total

cruit 11 Marinesavy Seals 4 Commandos

i Olympics 07, 08, 09

sie Comp 06, 07, 08

INTER LUNCH

Y BOOTCAMPS


6/8

Healthy RecipeAt Last - Guilt Free Eating!

Vickis FavoriteSmoothie

I find that many of my clients struggle with ideas for aquick, easy breakfast that is not too heavy but still tastesgreat. Over the years I have played around with manysmoothie recipes and I personally think I have a winnerwith this one below. The addition of flaxmeal thickens thesmoothie up, giving it a great texture. Flaxmeal is also agood source of omega-3 fatty acids, it is high in fibre andgluten free. Flaxmeal is readily available in mostsupermarkets alongside the breakfast cereals.

Serves 1Ingredients

cup frozen blueberries or mixed berries a banana 1 Tbsp low fat natural yoghurt 1 cup vanilla soy drink 1 tsp flaxmeal

Place the first four ingredients into a blender or into anappropriate jug if you have a hand blender. Blend untilsmooth. Add a teaspoon of flaxmeal and stir to combine.Leave for approximately 5 minutes to thicken beforedrinking.

Nutritional Information

Per serveEnergy(Kilojoules)

1205KJ

Carbohydrates 45.4gProtein 12.8gFat 6.4g

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.


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

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bythebaykinesiology.com.au

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1800 087 [email protected]

machesterunity.com.au/stepintolife

Excluclaim

vourite Local Restaurants/Food Store

1 PARKMORE

ING CENTRE

Ph/fax: 9769 1466 Receiv

PARK - Cnrt & Heatheron Cnr Princess

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Open till 11pm every night.

Open till 10.30pm every night

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ESS HIGHWAY,

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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

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omplimentary Initial Consultationd at $70 & $30 off Orthotics if prescribedbate available with Manchester Unity

ive 10% of all kinesiology consultations

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

urrent Step into Life members receiveconcession rates.

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Receive Special Ratesive KeepFit waiting periods waived for

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Salads, Wraps or 6inch Subs deals available

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

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Show this newsleter with your SiL keyring the first time only

10% OFF AT KINGS20% OFF AT SKATE CENTRE

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ive your First Aloe Vera Facial FREE!

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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

MONTHLY

JUNE TONING SESSIONS ARE FITBALL

JULY TONING SESSIONS ARE WEIGHTS

AUGUST TONING SESSIONS ARE RESISTANCE BAND

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

64- Fresh Air Newsletter JUNE 2010 Keysborough

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Transcript of 64- Fresh Air Newsletter JUNE 2010 Keysborough