74- Fresh Air Newsletter APRIL 2011 Keysborough

8/12/2019 74- Fresh Air Newsletter APRIL 2011 Keysborough

1/8

TimetableMonday 6:00am

Kickboxing6:30pm

Powerflex7:15pmCardio

Tuesday 6:00amToning

6:45pmToning

Wednesday 6:00amCardio 6:00pmCardio 7:15pmKickboxingThursday 6:00pm

Toning7:15pmToning

Friday 6:00amCardio

BootCampsFri 7pm & Sat 6am

& Sun 8amSaturday 8.15amKickbox

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

A ril 2011 , Issue 55Step into Life Keysborough Wachter Reserve, Kingsclere AvenuePhone:(03) 8502 8775 Mb:0423 852 262 E-mail:[email protected]

Local News

Come and Help us Cheer on the Runners Doing the Run forKids this Sunday.

Members that have told me that are doing it are:Tegan, Shevy, Gill, Theresa, Jojo, James, Lyly, Kat, Cindy & Rob

Jess & Aaron will be there to support.

There are over 500 Step into Life members out there on the day!Easter Sessions:

GoodFriday22

nd

EasterSaturday

23rd

EasterSunday

24th

EasterMonday

25th

PublicHoliday

26th

No Sessionsplease makeup

8:15amKickboxingFollowed byBreakfast

No sessions No SessionsPlease makeup

10:00am6:45pm

Toning Session

Please see above for the sessions that will/will not be running over Easter.Due to the public holiday on the Tuesday there will be no 6am & insteadwe will let you have a little bit of a sleep in as the Toning session will be at10am instead. The evenin tonin session will be the same as usual.

Directors DeskFitness?

Dear Step into Life members, family and friends,

I am sure when you looked at the heading of thisarticle you must have said to yourself, what does

that mean or Im sure he has made a mistake.Fitness followed by a question mark, what is heon about.

Let me ask you the question directly, what doesthe word fitness mean and more importantlywhat does it mean to you.The dictionary describes the word Fitness asbeing of good physical condition while I agreewith this description I believe that the wordFitness means much more than just goodphysical condition.

I believe the word Fitness encompasses thewhole mind set of physical exercise, taking careof ones self, improving ones quality of life andparticipating in the activities that are going tomake you be and feel like a better person.

The word Fitness means so many differentthings to different people. Fitness to an eliteathlete is very different to fitness for the generalpopulation.

At Step into Life we believe fitness is all aboutparticipation. Its about exercising in a groupenvironment with like minded people who allhave a similar goal, to improve their health andwell being and improve their quality of life.

Fitness is not about competition or comparisonswith other members. Its about you as a personand your

Continued on next page

Boxing GlovesAvailable in S, M, or LStandard or Fingerless $25

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

Please note that if wet weather evening toning sessions &Saturday mornings will be held at Dandenong SouthPrimary School Hall.William Avenue, Melway Ref Pg. 90 D10

Pakenham Fun RunName Time DistSuz 27:31 4kmJess 20:01 4kmAaron 22:40 4kmIzzy 17:23 4kmJames 44:57 8kmJojo 46:24 8kmCristina 54:17 8kmThese guys did an awesomeeffort & well done to James fordoing his first Fun Run!


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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 January:

50 pointZijad SkenderovicTegan BerrySelma MusicNigel Michael

200 pointsKatrina Armstrong

500 pointsBrock KongSharleen DCruze

Directorcommitment to yourself to do the things that are going to allow you to lead a better life.

So what if you cant do as many press ups as the person next to you, and so what if you cant jog or run thewhole way. Fitness is about you and your ability to improve. As you participate for longer so your body will getstronger, you will be able to run that little bit faster and for a l ittle bit longer and you will be able to do more situps and press ups.

The next class that you attend think about the exercises you are doing and just as importantly ask yourselfabout the reasons why you are there. Your answer best describes the meaning of the word fitness to you.

Yours in Health and FitnessMark 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)

1st Aaron Edwards

1st

Monica Homans6

th Sharleen DCruze

7th Daryl Edwards

8th Michelle Wachter

14th Loretta Fitzpatrick

18th Antonella Grech

19th Angela Hatzis

19th Angela McCrory

20th Simone McKenzie

20th Nicole Lee

22nd

Alicia Blake

24th Gillian Grigg

27th Christine McArdle

Book these free sessions with your Trainer

New MembersWelcome!

Nelson MarinhoAdriana Pop

Theresa Dang


3/8

Questions.Where were you born?

Melbourne, Victoria

What is your current profession?

Im a travel agent, and yes of course I get free holidays.

What sport have you been involved with during yourlife/best achievement?

I was the sort of person who took English Literature atschool to get out of PE so I dont have too many sportingachievements. My best so far is joining and staying withSIL.

What is your favourite naughty treat?

So many treats, how do I choose just one. OK its wine!

What primary and secondary school did you attend?

Eastmoor Primary School (which is no longer there) andBentleigh High School (which has now grown up to beBentleigh Secondary College)

What is the nicest thing anyone has done for you?

Last year one of my friends turned my 10km run in theMelbourne Marathon into a fund raiser for the CancerCouncil of Victoria, an organisation very dear to my heart.We raised $12000.

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

To keep getting up for 3 SIL sessions a week at 6am!Ambitious indeed.

Interest and hobbies?

I love to cook, travel a passion not just a job, and everyweek I desperately try to find time to read the weekendpapers from cover to cover.

What is your favourite session and what results haveyou seen since starting SIL?

I didnt think Id ever hear myself say this, but I really enjoythe cardio sessions! I see improvements in my distanceand time, and completing a 10km run was something Inever contemplated doing until I joined SIL.

Tracey NelsonTracey has been a

member of Step into Life

Keysborough since December 2009

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

Member Profile

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

TYPEDETAILS TIMES

APRIL 2011 Need your WEIGHTS at ALL Toning SessionsSun 17t FUN RUN RUN FOR KIDS Sun

17thSun 1

st

MayBENEFIT Step into Life Keysie

Benefits Meeting1pm-3pm

MAY FUN RUN MOTHERS DAYCLASSIC

Sun 8th

MAY CAMP BOOTCAMP RETREATWEEKEND

Fri 13th Sun15th

JULY EVENT STEP INTO LIFEKEYSIE BALL!

Our first ever Keysie Ball,open to our members &their partners for a greatnight of dancing, awards

& dress your best!

Sat17th

AUGUST FUN RUN SANDY POINT HALF

SEPTEMBER

EVENT

FUN RUN

FUN RUN

FUN RUN

PUNISH THE TRAINERS

DINGLEY DOZEN

SPRING INTO SHAPE I

DE CASTELLA

OCTOBER

FUN RUN

FUN RUN

MELBOURNEMARATHON

SPRING INTO SHAPE ii

NOVEMBER

EVENT KEYSIE COMPETITION


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Health and FitnessCanola Oil vs Olive oilCanola and Olive oils have a lot in common. They are both vegetable oils that contain a high percentage ofhealthy unsaturated fats and have similar health benefits. Calorie for calorie they pack the same amount intoeach gram, with each contributing 120 calories per tablespoon. They can therefore both be classified as highcalorie foods and even though healthy they should be consumed in small amounts.

One of the differences between these two oils relates to their uses from a culinary point of view and morespecifically to their smoke point. If you heat oil at a higher temperature than its smoke point, it causes thechemical makeup of the oil to change. This in turn can cause the release of free radicals, which have beenimplicated in a number of lifestyle diseases, including cancer and heart disease. More refined or light oliveoils can be used for high heat cooking i.e. frying, however extra virgin olive oil should only be used at lowertemperatures. Canola oil has a somewhat higher smoke point than olive oil and is therefore suitable for frying.In terms of flavour and particular culinary use, canola oil has a milder flavour than olive oil and for this reason

is more appropriate for baking. Olive oil would be recommended for pasta sauces and salad dressing wherethe flavour of the oil itself may be desirable.

Dietary guidelines specify that you should get most of your fat calories from poly and monounsaturated fats,keeping your saturated fat intake to below 10% of your daily calorie intake. Canola oil is made up of 63%monounsaturated fat, 31% polyunsaturated fat and 7% saturated fat. Olive oil contains 78%monounsaturated fat, 8% polyunsaturated fat and 14% saturated fat. Both oils contain significant percentagesof unsaturated fats and therefore assist in reducing bad LDL-cholesterol and improving heart health.

In summary, both canola and olive oil are great options to include as part of your diet especially whensubstituting for butter, which is a high saturated fat option. Remember however to use both in only smallamounts in order to obtain the health benefits whilst avoiding the excess calorie contribution.

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

MerchandiseLook great, stay cool and dri at your next event with a Step into Life Dri-fit event shirt or singlet.

Look great in one of these fantastic little tops!

Raglan sleeve top Ladies Cap sleeve top

$24.00 $24.00www.stepintolife.com/treat-yourself.php


5/8

Congratulations to our BiggestLosers & Biggest Gainers!

Our Losers collectively lost a total of 11kgs, 32cm off theirabs, 20cm of their legs & 13.5 cms of their arms! A greateffort especially with the Silly Season right in the middleof the competition.

Individually results as percentages were:Benny 2%Soph 11%Hec 11%Ly ly 16%Gill 21%

Al & Irene came equal first with a whopping 25%!!!!!!!!!

Our Gainers collectively gained 4kgs, lost 4cm on theirabs, gained 2cm on their legs & gained 2cms on theirarms!

Individually results as percentages were:Brock 7%Aaron 7%Van -2% (Van got confused as to which competition he

was doing!)

As for our Summer Challenges which ran along side

these we had 3 great results Van & Brock both reached Bronze status by completingthe Bootcamp challenge in which they had to do aminimum of the 9 out of 12 bootcamps that ran over theDecember/January period.

And Hec reached Platinum status by completing theKickboxing challenge (Hec did 26 out of the 33 kickboxingsessions ran) & the weekend challenge where 9 activeweekends were to be reached (Hec did 11 out of the 12!) these active weekends were a 6am bootcamp followedby kickboxing followed by powerflex!!!Hec was doing 5 sessions a week plus his bootcamps &still managed to keep that big smile on his face! Greatwork Hec, you deserve all your hard earned results!

Go Keysie!

AWARDS FOR 200+ IN FEBRUARY

Katrina Armstrong

First Session 24thJuly 2010

Total # Sessions 44

Fitness Tests 4

BootCamps - 3 in Total

2 Marines 1 Navy Seals

Sharleen DCruze

First Session 4thMarch

2010

Total # Sessions 121

Fitness Tests 3

BootCamps 7 in Total

2 Recruits 3 Marines

2 Navy Seals

Keysie Competition - 2010

Mini Olympics - 2010

Brock Kong

First Session 2nd

March

2010

Total # Sessions 121

Fitness Tests 5BootCamps 13 in Total

2 Teasers 3 Recruits

4 Marines 4 Navy Seals

Mini Olympics - 2010

Keysie Competition - 2010


6/8

Healthy RecipeAt Last - Guilt Free Eating!

Egg white omelette with grilled tomato saladIngredients Serves 2

6 Egg whites

2 Medium Spring Onions, sliced

cup basil

cup fresh parsley, roughly chopped

300g [or 12 large on the vine if possible] cherry tomatoes

Olive oil spray8 cherry sized Bocconcini balls

Method Prep time: 10 minutes

Cooking time: 20 minutes1. Preheat the oven to 150C. Place the tomatoes on a

baking tray lined with baking paper and roast for 15-20 minutes or until softened but still holding shape.Once cooked, set aside and keep warm.

2. While the tomatoes are cooking, place the eggwhites in a large clean bowl. Beat with an electricmixer for about 2-3 minutes or until soft peaks form.Gently fold in the spring onions and half of the basiland parsley.

3. Lightly spray a 20cm non stick ovenproof frypanwith olive oil; heat to medium heat. Pour in half theegg white mixture and cook for 2 minutes or until theomelette is lightly browned on the bottom.

4. Place the frypan under a grill and cook the omelette

under medium heat for a further 2 minutes or until ithas set. Remove from the grill; place half of thebocconcini on one side of the omelette and fold theomelette in half using an egg flip. Slide onto a plateand keep warm. Repeat this process to make thesecond omelette.

5. To serve, place the roasted tomatoes alongsidethe omelette and sprinkle with a pinch of sea saltand pepper, and remaining basil leaves.

170 calories, 711 kilojoules, Source

www.thebiggestloser.com.au

Referrals Thanks for Referring YourFriendsAt 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 voucher

for 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 youreStep into Life key ring to the staff of participating outlets.

SUBSCRIBE & SAVE OVER 43%Treat yourself and your partner, mate or even your neighbourand subscribe to Men's Health and Women's Health magazinefor JUST $26 every quarter by automatic credit card payment.You'll SAVE a massive $85 off the full price in the firstyear. Plus both of these fantastic magazines will be delivereddirect to you FREE. Also, this offer is RISK FREE - you cancancel 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 LIVEon 3AW with Denis WalterEvery Tuesday from 2.45pm starting at the end of September - Check out thelink below to get a rundown of whats happening. Plus you can the listen live orwatch live from the website.Even better call in tell us about your experience.http://www.3aw.com.au/denis-walters-daily-rundown/20081110-5l5x.html

See us on:


7/8

Members BenefitsPlease support our national and local traders, and take ad

292

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antage of the discounts they offer. Simply, show youre Step into Lif

Our Health Professionals

CORRIGAN ROAD

EYSBOROUGH

9798 1402

Dr. Jose & Dr. KevinR

BILE MASSAGE

A COMES TO YOU!

0427 978 860Remedial Massage

Therapist: Donna Fincham

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KINGSCLERE AVE

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9711 7562Dr Penny Gosling

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9711 7562

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RMATION FORMS

LABLE FROM YOURTRAINER

1800 087 [email protected]

machesterunity.com.au/stepintolife

Favourite Local Restaurants/Food St

P G1 PARKMORE

OPPING CENTRE

Ph/fax: 9769 1466 R

BLE PARK - Cnrglas St & HeatheronOWN Cnr Princesswy & Browns Rd

Open till 11pm every night.

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NOBLE PARK - 9547 5977Manager: Maria

KINGS POOL HALL - 366 BOUNDARY RD, DINGLEY 9558 3222SKATE CENTRE - 41 PRINCESS HWY, DANDENONG 9794 8039

NS GOCARTS-11-55 WATERVIEW CLOSE, DANDENONG STH 8787 81ENPIN BOWL - Cnr Nepean Hwy & Warrigal Rd, MENTONE 9583 1244

Health & Beauty

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Tease Tea

9/7 Olive Grove

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Katie9798 8830

[email protected]://www.teasetea.com.au/

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iscounts & Offerskey ring to the staff of participating outlets.

omplimentary Initial Consultation

Valued at $70 & $30 off Orthotics ifprescribed

ebate available with Manchester Unity

ceive 50%offyour first consultations& 10% offconsultations thereafter.


All current Step into Life membersreceive concession rates.


Receive 10% offall consultations


Receive Special Rates

Exclusive KeepFit waiting periodsaived for claiming on your training.Conditions Apply.

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ceive A FREE Low Fat Berry/VanillaYogurt OR Mount Franklin Water

With ANY Purchase $7 or overlthy Salads, Wraps or 6inch Subs deals

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Present your keyring & This ad toReceive 25% off 2011 Ezycard &

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20% off Haircut

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Receive 20% off the retail price!reat range of herbal teas for your immune

tem & Green Teas for those extra fat burningresults!

e use of the Dog Wash Facilities takeyour own shampoo & towels.


8/8

Franchise Directory

We do it outdoors

VICAspendaleBalwynBeaumarisBentleighBox HillCamberwellCarltonCaroline SpringsCaulfieldCheltenhamChelseaCranbourneCroydonDiamond CreekDoncasterEssendonElwood

Glen IrisGreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysboroughLilydaleMalvern EastMoonee PondsMordiallocMorningtonMt WaverleyMurrumbeenaMt ElizaNarre Warren

OakleighOcean Grove NEWPakenhamPrahranReservoirRichmondRingwoodRowville NEWSt KildaSunburyTemplestoweThornburyTorquayVermont SouthWantirnaSale

Wheelers HillWilliamstownWodongaYarraville

SAAberfoyle Park NEW

CampbelltownBlackwoodBrightonFulham GardensGawlerGolden GroveKensington GardensMawson LakesMitchell ParkMt GambierModburyNorthgateNorth HavenNovar GardensProspectSalisburySeaford NEW

West LakesHallett CoveUnley/Goodwood

WAAlexander HeightsCanning ValeCarineCarramarCockburn CtrlEdgewaterEllenbrookIlukaKingsleyMyareeStirling

South PerthSwan ViewQuinns RocksWillettonWembley

New ZealandAucklandBrowns Bay

Become a TrainerGet qualified

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

We are inviting Step into Life members that would like to learnabout becoming a Personal Trainer to an obligation freeinformation session. We will tell you how easy it is for you tobecome a qualified Personal Trainer.

Every member that attends the Info session will automaticallyreceive a $500 voucher towards the cost of a Cert IV PersonalTrainer.

Call1 300 134 136for more details

We have Franchise territories available throughoutAustralia and New Zealand.

If you know any trainers or people with an interest in health andfitness that would love to run their own Franchise business, pleaselet them know about this exciting opportunity. $1000 referralbonus for any one you refer that becomes a Franchise owner.

Toning RotationWhat to bring to toning sessions

PLEASE NOTE THE CHANGES IN THE ROTATION AREMONTHLY

APRIL TONING SESSIONS ARE WEIGHTS

MAY TONING SESSIONS ARE RESISTANCE BANDS

JUNE TONING SESSIONS ARE FITBALLS

Dont have your own? Youll need one. You may purchase onefrom 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 HillsBlacktownBlakehurstByron Shire NEWCollaroyCoogeeDrummoyneEarlwoodEnmore NEWEnfieldGlebeGlenbrookGlenhavenGlenmore ParkKellyvilleManly

MaroubraMirandaMosmanMona ValeNewcastleNew LambtonNowraPenrithPymbleQueens ParkRose BayRushcutters BaySans SouciSth HighlandsSt ClairSt IvesSutherland

TerrigalThornton/DungogWarners BayW. Pennant HillsWilloughby

QLDBroadbeachBuderimEverton ParkForest LakesLabradorLockyer ValleyMackayMorningsidePacific PinesRockhampton NEWRunaway BayStanthorpeWilston

74- Fresh Air Newsletter APRIL 2011 Keysborough

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Transcript of 74- Fresh Air Newsletter APRIL 2011 Keysborough