67- Fresh Air Newsletter SEPTEMBER 2010 Keysborough

8/12/2019 67- Fresh Air Newsletter SEPTEMBER 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

BootCamp PackageFriday Nights 7pm until 24th

Punish the Groom Sep 25th

Saturday 8:15amKickbox

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

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

Local News

Huge thanks to our Teams Below for representing Step into Life Keysie inthe SiL Victorian Mini Olympics Sunday August 29th

Greatly appreciated are we for your early morning start, fantasticsupportive team spirit & awesome performance, Well Done Kommandos!

KEYSIE KOMMANDO TEAMS 2010

CAPTAINS MAJORS COLONELS5km W Sharleen Zofia Daryl 5km W5km R Soph Lyly Rob 5km R10km R Jojo Glenno Brent 10km RRelay Irene Doris Brownie Relay

Relay Rimas Stu Jess RelayRelay Brock Shivani Shaz RelayRelay Sarun Ed Matti RelayRelay Van Cristina Benny RelayRelay Ange

The Captains Placed 3rd

Overall! What a great achievement!

Directors Desk

Weight or FatLoss?Dear Step into Life Members, family and friends

If you looked in the mirror and you were happy withwhat you saw, but the number on the scale had notchanged, would you be happy?

Please take a moment to ponder this question.This isan interesting question and the answer will determine ifyou want weight loss i.e. the number on the scale or ifyou want fat loss and body composition change.

If you asked an engineer what weight is used for, theywould tell you that weight is important when calculatinghow much power is needed to lift a certain weight, likean aeroplane. Weight is determined by using a scaleand this is most often not the ideal way to assesshuman fitness, health and appearance improvement.

When looking in the mirror, if you are happy with whatyou see that means your body composition has

changed and your percentage of body fat has droppedand your clothes fit better. All of these positive resultscan occur and the number on the scale may notchange.

At Step into Life all of our trainers are very conscious ofthe fact that our training programs will definitely causebody composition change, fat loss and overall healthimprovement but they may not make the number on thescale change in all clients.

The mindset of weight loss and fat loss is important.When training at least 3 times per week with Step intoLife and doing some activity on your own, bodycomposition change will start to occur in as little as 2weeks. A decreased number on the scale may take alittle longer to occur. I would encourage all Step intoLife members to change their mindset to focus on bodycomposition and fat loss and weight loss will take careof itself.

Talking about activity it was fantastic to see 140 plusStep into Life trainers all playing beach volleyball onGold Coast beach under the guidance of KerryPottharst (Gold medallist) and her team.

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 wet weather toning sessions will beheld at Dandenong South Primary 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 August:

50 points

200 pointsSarun PhinIrene SinSharleen Dcruze

500 points

1000 points

1500 points

2000 points

Melissa Brown

Directors Desk continued

The 2010 annual Step into Life conference was a huge success. It was our biggest conference ever with 168 Franchisees, family,trainers and staff from all over Australia and New Zealand attending. Kerri Pottharst, lead an inspirational day which included herJourney to Gold, goal setting followed by beach volleyball for all. The vibe at the conference was just infectious and made me

feel very proud to be part of the Step into Life family and team.

I would also like to extend a warm welcome to the following new Franchise locations that have just completed their initialFranchise training. SIL WA - Cockburn Central and Myaree. SIL NSW - Sthn Highlands; Nowra; Newcastle and New Lambton.SIL SA Fulham Gardens. SIL QLD Pacific Pines. SIL VIC Lilydale; Narre Warren; Prahran; Hampton; Aspendale; Sale andMoonee Ponds.

Train hard and try to focus on the look in the mirror and not the scale.

RegardsLarry 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

See the photos

page of themembers with their

200+ awards

Member BirthdaysHappy Birthday!

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

2nd Julie Capper

3rd

Ly Holian

19th Mario Bird

27th Andrew Leszko

28th Melissa Brown

Book these free sessions with your Trainer

New MembersWelcome!

Katrina Armstrong

Anna Popo


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

TIMES

SEPTEMBER 2010 Need your FITBALLS at ALL Toning SessionsSep 3rd PACKAGE BootCamp Beach Package

3 weeks +1 on 24thSep

Fri 7pm

Sep 11th FITNESS FITNESS TESTSat 2

nd followed by breakfast

Makeup fitness test Tues 14th

8am6am

Sep12th FUN RUN Spring into Shape Series I4.3KM, 8.5KM. 12.8KM

Sun 9am

Sep 19th FUN RUN Braeside Park Dingle DozenBEST FUN RUN 6KM/12KM

Sun 9am

Oct 2nd EVENT Punish the Groom & His MenThe week before his wedding

Sat 9:30am

OCTOBER 2010 is WEIGHTS that i provide for ALL Toning SessionsOctober

2010

FUN RUN

FUN RUNFRIENDS

Spring into Shape II

Melbourne MarathonBring a Buddy Week

Sun 24t Sun 10Th

Mon 11th

AUGUST 2010 Need your RESISTANCE BANDS at ALL Toning SessionsNovember

2010FUN RUNFITNESSEVENT

Spring into Shape IIIFitness Test

Keysie Compeition

Sun 14t

Sat 20

th

Sun 28tht

Stuart FrenchStu 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 ProfileQuestions.Where were you born?

Dandenong

What is your current profession?Logistics Officer

What sport have you been involved with during your life/bestachievement?Little Athletics for 10 yearsFootball for god knows how long - 3 Grand Finals (All lossesunfortunately)Various other attempts at sport such as Cricket, Tennis, TouchRugby with differing success.Best achievement was beating Silverton 30.20 to 1.2 in under15s

What is your favourite naughty treats?Jiggy Jig

What primary and secondary school did you attend?Maralinga P.SNoble Park High SchoolMelbourne High School

What is the nicest thing anyone has done for you?.Agreed to Jiggy jig (unless my wife is in earshot and then itchanges to married me ;P)

What is your goal for the next six months exercises or other?Excercise - maintain a level of fitness that I may need to call uponin the future in order to prevent days of pain afterwardsOther - win tattslotto and retire

Interest and hobbies?Fishing, Shooting, Spearfishing, Football, Fishing, Shooting,

Growing Vegies, Fishing, Shooting

What is your favourite session and what results have youseen since starting SIL?It was kickboxing till Aaron stopped the Tues night sessions

Merchandisewww.stepintolife.com/treat-yourself.php

Outdoor Singlet Drifit Outdoor t shirt Drifit

Front Back$ 25.00

Front Back$25.00

Keep cool when training in one of these great drifit singlets or tshirts!


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Health and FitnessThe Power of Red FoodsBrightly coloured food doesnt just look appealing, often colour is an excellent signal that the particular food is home tomany great nutrients. Red foods contain phytochemicals such as flavonoids and lycopene that scientists arebeginning to discover have an array of health benefits. As we move into the warmer months many of the red fruits andvegetables listed below will become more readily available and therefore this is a great time to begin including them inyour diet on a more regular basis. Here is a list of a few powerful red foods to add to your shopping list:

TomatoesTomatoes are a super food and the benefits of tomatoes can be received whether they are eaten raw, cooked or evenin sauces. They are low in calories and packed with nutrients such as lycopene, potassium, which is important forheart health and Vitamin C, which helps support skin integrity and immunity.

Red CapsicumInclude red capsicum raw in salads, grilled or on the BBQ, stir fried or even steamed, whatever your preference youwill be receiving a good dose of health-enhancing nutrients. Potassium, Vitamin A, which is key for good vision and agood dose of Vitamin C are all packed into this super food.

Red Kidney BeansKidney beans, just like their legume cousins, contain large amounts of heart-healthy fibre, zinc, which supportsreproductive health and wound healing and B vitamins, which are key for neurological function.

Red Berries: Strawberries, Raspberries, and CranberriesStrawberries are low-calorie and loaded with Vitamin C, potassium and folate. Fresh raspberries not only tastewonderful but are also an excellent source of fibre and are currently being studied for a certain phytochemical thatmay be linked to cancer prevention. Dried cranberries are a fantastic portable snack that combines perfectly with afew mixed nuts and sultanas.

There is an endless list of red whole foods that simply due to their bright red colour bring with them a wonderful supplyof health-enhancing nutrients. Apples, pomegranates, watermelon and cherries are a few more examples. Aim toinclude a form of red food in your diet on a daily basis to claim your health benefits.

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

Step into life Victorianmini Olympics2010 keysie commandos!Keysies 10km Runners keysies 5km runners keysies 5km walkers


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VIC MINI OLYMPICSKEYSIE KOMMANDO TEAMS2010

Worked hard guys! Deserved a good rest after a birthday

party the night before & placing 3rdoverall in themorning!

Powerflex on the Sunday mornings

Sumo Wrestling!

AWARDS FOR 200+ IN AUGUST

Sarun PhinFirst Session 26thApril 2010

Total # Sessions 50

Fitness Tests 2

BootCamps - 1 in Total1 Teaser

A Keysie Kommando of the Mini

Olympics 2010

Sharleen DCruzeFirst Session 4thMarch 2010

Total # Sessions 53

Fitness Tests - 1

A Keysie Kommando of the Mini

Olympics 2010

Irene Sin

First Session 2nd

March 2010Total # Sessions 48

Fitness Tests 2

BootCamps 5 in total

1 Teaser

1 Recruits

1 Marines

2 Navy SealsA Keysie Kommando of the

Mini Olympics 2010

Melissa Brown

First Session 16thAugust 2005Total # Sessions 506

Fitness Tests 13

BootCamps 13 in Total

5 Recruits

4 Marines

4 Navy Seals

Keysie Competitions (2) 05, 06

A Keysie Kommando at Mini

Olympics in Years 2006, 2008,

2009 & 2010


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Healthy RecipeAt Last - Guilt Free Eating!

Tuna & Rost Tomato Pasta

Ingredients (serves 4)

500g tomatoes, halved2 tablespoons balsamic vinegar320g wholemeal spiral pasta150g green beans, trimmed, cut into 3cm lengths250g broccoli, cut into small florets1 teaspoon olive oil425g can tuna in spring water, drained, flaked1 cup fresh basil, plus extra shredded basil, to serve1/4 cup pine nuts, lightly toasted (optional)black pepper, to season

Method

Step 1Preheat oven to 200C. Line a large baking traywith non-stick baking paper. Place tomatoes, cut-sideup, on tray. Drizzle with 1 tablespoon of the balsamicvinegar and season with pepper. Roast for 10 minutesor until slightly soft. Set aside.

Step 2Meanwhile, cook pasta in a large saucepan ofboiling water according to packet instructions or until aldente, adding beans and broccoli for the last 2 minutesof cooking. Drain well.

Step 3Toss pasta and vegetables with wiltedtomatoes, olive oil, remaining balsamic vinegar, tuna,basil leaves and pine nuts (if using). Season withpepper. Serve immediately with basil garnish.

Source Healthy Food Guide, August 2008

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.

Hear Step into Life LIVEon3AW with Denis Walter

Every Tuesday from 2.45pm starting at the end ofSeptember - Check out the link below to get a rundown ofwhats happening. Plus you can the listen live or watch livefrom the website.Even better call in tell us about your experience.http://www.3aw.com.au/denis-walters-daily-rundown/20081110-5l5x.html


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

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Health & Beauty

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

Our Health Professionals

RIGAN ROAD

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9798 1402

Dr. Jose & Dr. KevinValu

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bythebaykinesiology.com.au

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0427 978 860Remedial Massage

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Franchise Directory

We do it outdoors

VICCheltenham

ChelseaCranbourneCroydonDiamond CreekDoncasterEssendonElwoodGlen IrisGreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysboroughLilydale

Malvern EastMoonee PondsMordiallocMorningtonMt WaverleyMurrumbeenaMt ElizaNarre Warren NEWOakleighPakenhamPrahran NEWReservoirRichmondRingwoodSouth YarraSt KildaSunburyTemplestoweThornburyTorquayVermont SouthWantirnaWellington - SaleWheelers HillWilliamstownWodongaYarraville

NewZealandAucklandBrowns Bay

SANovar GardensCampbelltownBlackwoodBrightonFulham Gardens NEWGawlerGolden GroveKensington GardensMawson LakesMitchell ParkMt GambierModburyNorthgateNorth HavenProspectSalisbury

West LakesHallett CoveUnley/Goodwood

WAAlexander HeightsCanning ValeCarineCarramarCockburn CtrlEdgewaterEllenbrookIlukaKingsleyMyraee NEWStirling

South PerthSwan ViewQuinns RocksWillettonWembley

VICAspendale NEWBalwynBeaumarisBentleighBerwickBox HillCamberwellCarlton

Caroline SpringsCaulfield

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

SEPTEMBER TONING SESSIONS ARE FITBALL

OCTOBER TONING SESSIONS ARE WEIGHTS

NOVEMBER TONING SESSIONS ARE RESISTANCE BANDS

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

NSWAlbury

Baulkham HillsBlacktownBlakehurstCollaroyCoogeeDrummoyneEarlwoodEnfieldGlebeGlenbrookGlenhavenGlenmore ParkKellyvilleManlyMaroubra

MirandaMosmanMona ValeNewcastle NEWNew Lambton NEWNowra NEWParramattaPeakhurstPenrithPymbleQueens ParkRose BayRushcutters BaySans SouciSth Highlands NEWSt Clair

St IvesSutherlandTerrigalThornton/DungogWarners BayW. Pennant HillsWilloughby

QLDBroadbeachBuderimCaloundraEverton ParkForest LakesLabrador NEWLockyer ValleyMackayMorningsidePacific Pines NEWRunaway BayStanthorpeWilston

67- Fresh Air Newsletter SEPTEMBER 2010 Keysborough

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Transcript of 67- Fresh Air Newsletter SEPTEMBER 2010 Keysborough