Step Into Life Keysborough October 2013 Newsletter

7/27/2019 Step Into Life Keysborough October 2013 Newsletter

1/11

Directors DeskActivity and Exercise

Dear members, family and friends

Have you seen those people that drive around the shoppingcentre car park for 15 minutes trying to find a car space right nearthe entrance when there are plenty of spaces at the far end of thelot? Youre not one of them, are you?

The difference between increased activity and exercise is simple.Increased activity means making lifestyle decisions to be moreactive, like parking the car and walking to the destination or taking

the stairs, ora meal stroll after dinner to aid digestion. Exerciseon the other hand involves the four basic exercise scienceprinciples of intensity, frequency, duration and type.

Exercising within a specific heart rate range monitors the intensity.Duration can be measured according to time or distance. Therecommended frequency is a minimum of three sessions perweek. Step into Life qualified Trainers will recommend the type oftraining you should do from our 7 types of programs and thenumber of training sessions per week based on your goals.

The more active your lifestyle is, the more easily you will adapt toan exercise program. Here are a couple of tips to help you toinclude as much activity as possible:

- Get a good nights sleep so you have the zest to be active- Sit on the fit ball at work and at home- Walk to the shops for fresh fruit and vegetables- Ride the bike to work one day per week- Include some range of movement activity while at work,

shoulder rolls, hip rotations, shake out the legs etc.

The benefits of an active lifestyle and an exercise program are anincreased metabolism which burns energy for longer and at ahigher rate so get active!

Go Step into Life! is our catch cry when you see fellow Step intoLifers walking, running, doing an event or just wearing their Stepinto Life gear with pride. I was really proud of the Step into Life

members I saw in the Anglesea 8 and 15km trail run well done!

Your active lifestyle and improved fitness level will have an impacton all the people around you, so at the next tough training sessionyou complete, give yourself a few pats on the back for the impactyour commitment has on others.

Train hard and enjoy,

Larry Cohen,[email protected]

Step into LifePhone: 0423 852 262Email: [email protected]

October 2013, Issue 85

Local News

Great job to all our Dingley Dozeners this year, here areyour results:

Name Distance Time Name Distance Time

Brent 3km 24.55 Brock 6km 31.52Chantella 3km 24.55 Yvonne 6km 54.06Erin 3km 34.14 Cindy 6km 45.26

Al V 6km 47.27 Aaron 6km 33.25Ben 6km 33.25 Sarah 6km 37.28Lyly 12km 1.08.39 Belinda 6km 46.15Melva 12km 1.10.10 Meagan 6km 1.01.37Al R 6km 40.39 Mohan 12km 1.15.58Janay 6km 33.58 Irene 6km 47.43Ange 6km 33.05 Linh 6km 47.1Jayne 6km 34.36 Di 6km 35.4Shaz 12km 1.19.40 Brownie 6km 44.15Tegan 6km 45.39 Dave 6km 31.56Lia 6km 53.27 Bron 3km 28.53

Punish the B.I results are in! And the winner iiiiiisssss ...

WHIP ASS!!!

Sunday 27th at 2pm, location TBA be there! Ourbenefits meeting will follow afterwards.

A huge congratulations to our Melbourne Marathon Runners!

21km Sarah (2.33.30), Lyly (2.14.16) & Shane (1.59.48)

42km Mario (3.54.41)

Awesome!
mailto:[email protected]:[email protected]:[email protected]


2/11

Comic Relief

Merchandise

Cap Sleeve T-ShirtLadies

$24.00

Cotton StretchyAbove Knee Shorts

$24.75

Sling Bag

$35.00Multivitamin 120

4 month pack

$40.00

Timetable Changes

EventsWhat is happening? Id love to join in!

Biggest Los er 2013 Round 2 has commenced!

Sat 12th

4pm till Sun 13th

10am is Relay for Life at Aths Track

Sun 13

th

is Melbourne Marathon 10km, 21km & 42km Sat 26

that 1pm is the Stampede adventure race (perfect

practice for Tough Mudder, come & cheer our teams!)

Sun 27th

2pm is Punish the B.I followed by Benefits Meeting

Dont have your ownResistance Band or Fitness Ball?

OCTOBER toneupTM Sessions are WEIGHTS

NOVEMBER toneupTM Sessions are BANDS

DECEMBER toneupTM Sessions are FITBALL

Please note the changes in the rotation are Monthlyitballs5cm Blue or Green $50.

50

5cm Blue or Green $59.00

5cm Blue or Green $65.00

Resistance BandsGreen (Light) $30.00Red (Medium) $32.00

Blue (Hard) $37.00

Youll need them for

Dont have your ownboxing gloves?

Youll need them for

Available in S, M or LAvailable in Standard or Fingerless

Boxing Gloves(Fingerless)

$25.00


3/11

New MembersWelcome!

Cheydene DsylvaKayla Lawrence

Santu Atana

Dominic BrouardMeagan Seach

Yvonne Edwards

Harris ManiShirley Unuka

Welcome Back!

Andy Nisbet Brockwell Kong Celestine PauCindy Dauria Donna Fincham Hector Carballido

Irene Sin Jackson Taylor John AcciaritoJose Fonda Keith Sanderson Lia Hunter

Matthew Edwards May Hill Melva WatsonNarell Potter Roshelle Cerveira Sam Dugar

Member BirthdaysHappy Birthday!

3

rd

Nigel Michael5th Puapua Peea5th Memory Joseph5

th Maree Folino

6th Jess Edwards

7th Rachel Warner7th Tuaula Hunt8

th Jill Davis

8th Paul Henderson

8th Melissa Vaillant10th Joanne Matse10

th Dianne Goldsbury

10t Sharon Thompson

11th

Shivani Keecha11

th Kayla Lawrence

12th Suzi Cvetkoski

12th Trish Lear20th Jason Montgomery21

st Donna Fincham

25th Cristina Cvetkoski

25th Vanneth Kong25

th Neb Radisic

27th Theresa Paora

28th Edwin Keecha30th Daniel Verlardi

How close are you to your next Training Club milestone?Goal setting is a key element to gaining fitness, weight loss andimproved health benefits. At all Step into Life sessions we add

Training Points to your Training Club tally (you can see your totalon your fortnightly performance report).

Points gained are a measure of your commitment to your training.Ask your Trainer to help you set some time lines for your goals.

These awards were not given...They were earned.

Linh Pham

First Session 1st September 2012

Total # of Sessions - 153

Fitness Assessments - 3

endurit bootcamps - 1

(1 Teaser)

Keysie Games Competition 2012

Silvana Moslih

First Session 3rd March 2005

Total # of Sessions - 537

Fitness Assessments - 10

endurit bootcamps 2

(1 Teaser, 1 Recruits)

Keysie Games Competition 2010 & 2012


4/11

What are your top goals you wouldlike to achieve?

At the moment I am just looking at maintaining my

fitness and trying to focus on making healthier foodchoices.

In the future I would like to aim to do a Tough Mudder

(after Disneyland)

Fieldy became a memberMember Profile Jess FieldQuestions

Where were you born?Mordialloc, Australia. I grew up in

Springvale, living there and attending

school in the area until I was 16 before

moving to Aspendale Gardens

What is your current profession?Im working in a few places at the

moment, but as of next year I will be a

full time Primary Teacher in

Keysborough which is really exciting!

What sports have you beeninvolved with during your

life/best achievement?I have always been reasonably sporty trying a

few different sports when I was youngerincluding basketball, volleyball and swimming.

But my passion is my dancing.

I did 9 years of classical ballet, tap and jazz from age

5 also competing against other schools in troupes,

solos and duos. I had a lot of success achieving 2nd

place in my character solo and jazz solo. These days I

have recently gone back to casual jazz and hip hop

classes and look forward to the opportunity of

dancing at Disneyland California next year with a

group of girls from my school!

What is your favouriteStep into Life session?

My favourite session

would be Kickboxing.

Most of the time I likethat it gets me out of

bed on a Saturday, but also

because it gives me a bit of

everything, toning and cardio.

Plus who doesn't love beating a

bag to let off some steam!

What is your favourite naughty treat

when your trainers arent looking?Ohhh if they only knew! To sum up my weakness

would be Carbs in general. Having an Italian heritage,

give me fresh bread and pasta any day of the week and

I am a happy lady. And of course what girl doesnt love

her chocolate indulgences. Im a real sucker for

chocolate bars (especially because Ive had to fundraise

with so many this year!)

Jess Fields Stats wi th Step into Li fe to date:

Since 20th March 2012 Jess has completed over 109 sessions

Current training club points: 468

4 fitness tests completed

7 endurit bootcamps (2 teasers, 2 recruits, 2 marines, 1 navy seals)

Other Achievments Went from Fitness Category 4 (7:47min a km) to a Fitness

Category 6 (6:05min a km)

What goals have you achieved atStep into Life so far?My biggest achievement would have to bereaching a Category 6 and being able to run

5km! Whilst studying exercise science at

university I was by far the most unfit in my

course and would skew any heart rate

monitoring results. Being able to say I can run

5 kms and doing my first fun run has been a

great achievement.

Also I never thought I would ever survive a boot

camp and have now reached Corporal ranking,

having surprisingly enjoyed them mostly


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4. Reaction Time If you slip or stumble when carrying outchallenging balance exercises your body needs to re-

balance immediately or you will fall. This can improve yourreaction time as you learn to quickly correct a mistake, butnot over-correct.

5. Strength Balance training is challenging for yournervous system (brain and nerves). The nervous systemrecruits your muscle when lifting weights, so as your nervoussystem becomes more efficient it can recruit a higherpercentage of your muscle for each lift. This means you arestronger and can lift more weight.

6. Power Power is the ability to exert maximum muscularcontraction instantly in an explosive burst of movement. Thetwo components of power are strength and speed. With

quicker reaction times and stronger muscles, your powerability should increase too.

7. Agility Agility is defined as quick and nimble. It is theability to change the direction of the body in an efficient andeffective manner and to achieve this you require acombination of balance, speed, strength, and co-ordination.Therefore, the better your balance is, the more likely you areto have good agility.

8. Fun & Challenge Adding some balance exercises intoyour fitness routine adds a new dimension, a dimensionwhich is challenging but also fun too. It is motivating whenyou notice the improvement to the rest of your fitness regime

by adding in balance training.

9. Long term health Incorporating balance training intoyour routine helps to maintain or improve your balance,which is needed to prevent falls and fractures. As we getolder our balance can deteriorate, something we want toavoid.

Johns CornerThe Benefits ofBalance TrainingMost people do not think about incorporating balancetraining into their fitness regime. I think this is because theydont understand the benefits of adding it in. Balance is theability to control the bodys position, either stationary (e.g.complex yoga pose) or whilst moving (e.g. ice skating).Balance is a key element of fitness, along with strength,

cardiovascular exercise, and flexibility. Balance training canbe done using a stability ball, bosu ball, or board trainer. Theoverall benefits of balance training include improvements tooverall fitness, sports performance, and injury prevention.

Specific Benefits Include:

1. Body Awareness Body awareness is the sense of howyour own limbs are oriented in space, also referred to asproprioception. Balance training promotes body awarenesswhich makes movement more seamless, with less likelihoodof injury.

2. Co-ordination Balance training requires all of your

body to work together otherwise you might fall or stumble.By improving your co-ordination during balancing training,there should be an improvement to your co-ordination ineveryday life.

3. Joint Stability Balance training promotes stable knees,ankles, hips, and shoulders. This can prevent a whole arrayof injuries including sprained ankles and serious kneeproblems. These injuries are not uncommon in people whodont do any balance training but do play a sport.


6/11

Stop at the supermarket Ask hotel reception where theclosest supermarket or mini-mart is, so you can replenish

your snacks.

Choose kitchen facilities Arrange accommodation withkitchen facilities, so you can prepare your own meals onsome or all days.

Quiz the chef Ask the chef for your meal the way youlike it extra veg or salad, oil on the side, etc. If you eatout a lot when travelling, you need to take charge.

Fill up on salad & veg At smorgasbords, load yourplate up with salad & vegetables first to automaticallyreduce the calories.

Include a gym Check the hotel has a gym good enoughto work out in. Look for pictures online or ask the hotel inadvance about facilities.

Schedule physical activities In addition to relaxationtime on holiday, schedule some active leisure like hiking,swimming or water sports. Youll burn heaps of caloriesand the kids will love it!

Burn off the Extras If you havent been able to controlall meals or youve chosen to relax your diet when away,you have the option to do additional exercise to burn offany Extras. Enjoy the trip but get back on target quickly!

Matt ONeillBSpSc, MSc, APD, AN, Nutritionist,

The Morning Show

How to eat well & stayactive when travelling

Just because you travel a lot for work or leisure does ntmean your waistline has to blow out. Heres a checklist oftips to ensure your food and fitness routine stay on targetwhen travelling:

Plan ahead With online restaurant review websites

and apps its never been easier to plan your eatingexperiences in advance. Pre-planning makes thehealthy choice, become the automatic choice.

Pack snacks Traffic, flight delays & other surprisescan leave you hungry & susceptible to poor foodchoices. Bring along snacks like nut mixes, dried fruitor trail bars.

Carry bottled water Keep hydrated with a smallbottle of water.

Order special meals on flights When you book

your flights, select a special meal. Low-cholesterol ordiabetic meals are often high in protein & will fill youup with fewer calories. Youll get fed first too!

Stock the hotel fridge yourself Ask for the snackbar to be removed & restock with your own healthysnacks, like trail or muesli bars, nut mixes and yoghurtin the fridge. Much less temptation!


7/11

Steps to Jumpstart yourMetabolism!

Tired of conflicting diet advice? Re-wire your appetite andre-ignite your metabolism through Matt ONeills MetabolicJumpstart. This 4 week program provides you with acomplete metabolically matched diet plan, report &program.

For only $79.95 you will receive:

Body shape assessment and health risk profile Personal calorie burning times for specific foods Menu plan sample with meals and correct portions Nutrition targets for kj, calories, fat, protein and carb Daily food group exchanges Mix & match guide Motivational Pack posted to you with 8 daily targets,

fridge cards, fact sheets and special offers Access to My Jumpstart Online with audio guides,

weekly checklists, faqs and discussion posts

Enhance your results with yourFREE MJ Plus + program(worth $120 per year) when you sign up through a Step

into Life trainer for the duration of your membership, andreceive:

Weekly motivational emails and articles Motivation Planner MJ Recipes Tip Sheets Expert interviews from hormones to intolerances Downloads tools and templates Ongoing support & expert advice from Matt O Neill Access to seminars online Supermarket foods MJ Exchanges

For more information talk to your trainer.

At Last - Guilt Free Eating!

Healthy Recipe

Apricot and honey soufflsServes: 6 Prep: 15 mins Cooking: 30 mins

Ingredients cup (55g) castor sugar 4 apricots (200g) cup (60ml) water 2 tablespoons honey 4 egg whites

Method1. Preheat oven to moderately hot. Lightly grease six cup

(180ml) ovenproof dishes; sprinkle insides of dishes with alittle of the sugar, place on oven tray.

2. Place apricots in small heatproof bowl, cover with boilingwater; stand 2 minutes. Drain; cool 5 minutes. Peel anddeseed apricots; chop flesh finely.

3. Combine apricots in small saucepan with the water, honeyand remaining sugar; bring to the boil. Reduce heat; simmer,uncovered, about 10 minutes or until apricots soften to a jam-like consistency.

4. Beat egg whites in a small bowl with electric mixer until softpeaks form. With motor operating, gradually add hot apricotmixture, beating until combined. Spoon souffl mixture intoprepared dishes; bake, uncovered, in moderately hot oven

about 15 minutes or until souffls are browned lightly.

Exchanges per serve

0.25 1

Nutrients per serve

427kJ (102 cals), 2.4g Protein, 0.1g Fat, 0g Saturated Fat,23.3g Carbs, 23.1g Sugars, 0.6g Fibre, 35mg Sodium

Source:Womens Weekly - Lean food


8/11

Member Kerry Anderson from Step into Life Berwick in Vic atMt Buller proudly wearing the Endurit shirt.

Step into Life Mitchell Park member Erin Parker afterwalking the Inca trail up Machu Pichu in Peru,

wearing her 1500 club training shirt.

Darren Lapthorne from Step into Life Brighton SA is the2013 nominee for Most Dedicated and Loyal Member.

Here he is running in Central Park.

Gina House from Step into Life Fulham Gardens SAon Waikiki Beach, lapping up the sunshine in Hawaii.


9/11

Offers your first consult at $20 off0467 346 837

PARKMORE SHOPPING CENTREReceive ANY 6 Gram 6 inch Sub,

salad or Wrap With a Mount FranklinBottle of Water OR Yogurt for $8

Hire a water cooler and get two15 litre bottles for FREE

9551 9435

ARX-DI-VIS

Water RunningBooking sheet at

your SiL sessions

Have or Had a SiL Keysboroughmembership?

1hr water running training sessions areavailable to you at

$20 a session, $10 if you have a active SiLmembership OR a NPAC pool membership

AND Its FREE if have both!*SPECIAL*

Last day to trial this before the roundbegins is 6am Wed August 7th!

Physiotherapy, Clinical Pilates, RemedialMassage, Relaxation Massage, Deeptissue massage, Hot stone Massage

128 CHANDLER RD

NOBLE PARK9798 408120% off Massage &

Receive 10% offphysiotherapyconsultations

Ask your trainer for details.

Pool MembershipAt a discount rate for

current members also ifyou have this you get your

unlimited SiL sessionsdiscounted also making it

only an extra $4.50 a weekfor unlimited pool!

20% off polar HR monitors atCRANBOURNE store5% off everything else

See your trainer for how toobtain your discount

http://www.polarrevolution.com.au/

20% OFF! Here and NPLadies/Gents Haircuts, Perms,

Colours, Shaving, Facials,Swiss Skin Care Products,

Work Shops, Threading andeven a massage chair and

coffee availablewhile you wait

Contact Melanie for arelaxing massage as well

as other beauty treatments.This service is for ourfemale members only

Please note that all of the above discounts are issued to active Keysie members only.You may be asked for I.D to receive your discount as some of these providers have an active member list

These Sponsors below offer our members benefits also:

Specialise in gear for Oxfam andKokoda Trail.

20% off all our active range and 10%everything else thats not on sale

896-900 Nepean Highway Moorabbin

9553 3970

Free Trial & 20% off any 10session Package purchased

Call Lisa 0419 104 655Keysborough Tennis Club &

Noble Park Tennis Club

SOUTH EASTERNCHIROPRACTIC CENTRESponsor us & offer your first

consultation for FREE.9798 1402
http://www.polarrevolution.com.au/http://www.polarrevolution.com.au/http://www.polarrevolution.com.au/


10/11

Members BenefitsDiscounts & Offers

See your trainer to learn about the full range of Memberbenefits available to you.

Due to customer demand we have Franchiseterritories available throughout Australia and NewZealand.

If you know anyone with an interest in health and fitness that

would love to run a Fitness Franchise, please let them knowabout this exciting opportunity.

$1000 referral bonus for any one you refer that becomes aStep into Life Franchisee.

Contact your state office on1300 134 136 for more information.

Franchise DirectoryTo find your nearest location please visit our website -

http://www.stepintolife.com.au/locations/australia/Follow us on -

Refer a friend and well give you

anything you want!At Step into Life we value your patronageand the people you refer to us.Thank you for giving a gift of good health and fitness to yourfriends and family by referring them to Step into Life.

For each friend who joins as a result of your referral to anyStep into Life Franchise nationally, you will receive a Stepinto Life Any Store Gift Card to the value of $25.

Use your referral gift card from us to purchase almostanything provided it can be purchased from a store whichhas EFTPOS facilities.
http://www.stepintolife.com.au/locations/australia/http://www.stepintolife.com.au/locations/australia/http://www.stepintolife.com.au/locations/australia/


11/11

Members BenefitsDiscounts & Offers

See your trainer to learn about the full range of Memberbenefits available to you.

Due to customer demand we have Franchiseterritories available throughout Australia and NewZealand.

If you know anyone with an interest in health and fitness thatwould love to run a Fitness Franchise, please let them know

about this exciting opportunity.

$1000 referral bonus for any one you refer that becomes aStep into Life Franchisee.

Contact your state office on1300 134 136 for more information.

Franchise Directory

To find your nearest location please visit our website -http://www.stepintolife.com.au/locations/australia/

Follow us on -

Refer a friend and well give youanything you want!

At Step into Life we value your patronageand the people you refer to us.Thank you for giving a gift of good health and fitness to yourfriends and family by referring them to Step into Life.

For each friend who joins as a result of your referral to anyStep into Life Franchise nationally, you will receive a Stepinto Life Any Store Gift Card to the value of $25.

Use your referral gift card from us to purchase almostanything provided it can be purchased from a store whichhas EFTPOS facilities.
http://www.stepintolife.com.au/locations/australia/http://www.stepintolife.com.au/locations/australia/http://www.stepintolife.com.au/locations/australia/

Step Into Life Keysborough October 2013 Newsletter

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