22 - Fresh Air Newsletter DECEMBER 2006

8/12/2019 22 - Fresh Air Newsletter DECEMBER 2006

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Your Step into Life NewsletterDecember 2006 Issue 3

Step into Life KeysboroughPhone: 8502 8775Mobile: 0423 852 262E-mail: [email protected]: www.stepintolife.com.au

Local News

KEYSBOROUGH COMPETITIONOnce a year the keysie members are split into even fitness categoryteams to compete against each other in 5 events; Tunnell Ball, Over &Under Ball, Obstacle Relay, Partner Obstacle Relay & EnduranceRelay. Great team spirit was displayed and highly competitivemembers where you never see them go that fast!

Results Team Colours Displayed below.TUNNEL OVER OBSTACLE PARTNER RELAY

1st

2

nd

3rd

4

th

5th

WHITEREDYELLOWGREENBLUE

REDWHITEBLUEGREENYELLOW

WHITEBLUEREDYELLOWGREEN

BLUEREDGREENYELLOWWHITE

GREENREDWHITEBLUEYELLOW

Placing Results Times Results Overall Results1

st

2nd

3

rd

4th

5

th

REDWHITEBLUEGREENYELLOW

1st

2

nd

3rd

4

th

5th

BLUEREDWHITEGREENYELLOW

1st

2

nd

3rd

4

th

5th

REDBLUEWHITEGREENYELLOW

Team MembersBlue Izzy, Rasa, Cara Scott, Donna, Leslie, Kate & MelYellowLeszko,Aleasha,Jeannette,Renee,Michelle K, Lorraine & AliciaGreen Rob, Cara Sacco, Travis, Jill, Jodie, Diedre & ChantelleRed Brent, Em, Melva, Bernie, Collette, Zofia & RosylnWhite Adam, Narell, Wayno, Maria C, Lara, Wendy & Romaine

Timetable Changes Dec/JanM T W T F S S18 19 20 21 22 23 2425 26 27 28 29 30 311 2 3 4 5 6

Shading in grey are the days that sessions wont be on.

Issue 3

Directors DeskCardio, Toning, Fit ball, Boxing, Stretch n Flex Rubberisedresistance and Boot Camp these are all the trainingprograms that every Step into Life Franchise has to offer.

Did you know that your trainer has over 300 group personaltraining programs at his/her disposal to train you with? Thekey to success with a fitness program is variety. Your bodygets used to what you do and adapts very quickly so it isimportant to trick the body into expending energy andgaining fitness via variety.

This brings me to the time of year. Can you believe it isDecember already? The year has really flown by. At this timeof year, we all seem to fall into old rituals and habits. Eatinghabits, mental habits and lack of exercise because we are to

busy habits!

As the year comes to a close, I want you to try and trick yourbody out of some of the same habits. Some tips for varietythis Christmas.

Tips:-1. Get your shopping done early so you are not stressed

and hence dont miss training.2. Plan a different Christams day and boxing- day,

perhaps an active one.3. Different training try a boxing class which is great

upper body cardio or try a toning class your abdominalswill appreciate it!

From all of us at Step into Life we wish you and your familileseverything of the best for Christmas and the New Year.RegardsLarry CohenDirector

Local AchievementsNarell - made 41 in cricket a few weeks ago, thats a PB!Romaine after trying at home every night for the past two months ican finally hold the full plank for 10 -15 seconds! and i can finallybalance on one foot for the entire stretch now rather than trying 4times per stretch to hold it... hahahaRenee I have lost 32.3kg & 96.5cm since I started (1 year) Candice I have lost 2.5kg over the last 8-9 weeks.. .Yeah!!!Jill - on our usual Sunday run, both Jeannette and myself managed tocomplete the run 4k's without stopping, not bad for two people whosaid they didn't run

Louisa -I ran 6k's in 38 minutes. I got this within 2 days. On monday Iran in it in 41 minutes and on the weds i got my pb. Yippee!


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Training ClubAchieving your goals at Step into Life

New MembersWelcome!

Travis Godfrey

Chantelle Godfrey

Welcome Back

Cheney Dsylva

Goal setting is a key element to gaining fitness, weight lossand improved health benefits. At all Step into Life sessionswe add training points to your training club tally (you cansee your total on your fortnightly performance report).Points gained are a measure of your commitment to yourtraining.Ask your instructor to help you set some time lines for yourgoals.

CONGRATULATIONS!!You can reward yourself by purchasing your training club shirt

or singlet. Wear it with pride, youve earned it!

Member BirthdaysHappy Birthday!

10th Kate Richardson

11th Sapna Silva

17th Silvana Moslih

26th- Diedre Nurhadi

MerchandiseNothing like a bit of retail therapy!

Our clothing and Accessories range has undergonea new face lift with our new logo being placed on allgarments.

A brand new clothing catalogue will be availableearly in the New Year with our full range of i tems.

Ask your trainer to show you our current cataloguewhere you can buy a current item with the new logo.

Fun RunsResults from Spring into Shape

Monash 4km Fun RunPaul Issai 5km 2nd 19:47Jill & Jeannette completed 5.5km, cause they were directed the wrong way

4km/8km Spring into Shape Series III ~ 26/11Member Distance Place in

GroupTotalTime

Timeper KM

Michelle Karton 4km 111th 34.14 8.33

Jeannette Moore 4km 23rd

28.31 7.08Jill Davis 4km 70

th 28.32 7.08

Trish Lear 4km 80th 31.07 7.46

Wendy Wright 4km 73rd

29.37 7.24Paul Issai 4km 5

th 15.20 3.50

Aaron Edwards 4km 25th 20.55 5.13

Melissa Pearson 8km 104th 48.53 6.06

Awards achieved in November:

50 points

Robert Formoso

Elaine Young

Collette Fitzpatrick

Rasa Cochrane

Maria Cincotta

Candice Daxecker

200 points

Lorraine Fabris

Lorretta Fitzpatrick

Megan SesslerCaroline Hinton-Adams

500 points

Donna Marshall


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Member ProfileADAM FABRIS

Adam has been a member of Step into Life, Keysborough

since 26thNovember 2005.

SaturdayDecember 9

th

Navy Seals Boot Camp

SaturdayDecember 16

th

Recruit Teams Boot Camp

SundayDecember 17

th

Fitness Evaluation at the parkLunch/Snack/Chat Afterwards @ Fasta Pasta 9 am

SaturdayDecember 23

rd

Navy Seals Training Boot Camp(No cardio session this Saturday)

8am

SaturdayDecember 23

rd

Fitness Evaluation at the park (makeup) 10am

SaturdayDecember 30

th

Commandos Boot Camp(No cardio session this Saturday)

7am

JANUARY Soccer Sessions to earn punishmentonto the trainers. & Early Boot Camps

February 3rd

Boot Camp onto YOUR Trainers 9:30am @Chelsea Beach

FEBRUARY SIL Keys 2 YEAR ANNIVERSARYBike Ride to the beach

MARCH Possible training camp @ Phillip IslandTraining on the Sand Dunes

Labour Day longweekend

Where were you born?Springvale HospitalWhat is your current profession?Service Assistan in Dairy @Mentone ColesWhat sports have you been involved with during your life / bestachievement?Little Aths with Noble Park ClubWhat is your favourite naughty treat when your instructors aren'tlooking?KFCWhat primary & secondary schools did you attend?Yarraman Park Primary School, Noble Park Secondary CollegeWho do you admire most in life?Damien Oliver because he won the Melbourne Cup after losing hisbrother and this year returning to racing after a falling off on horse in 25 and he didnt win the Melbourne Cup this year but he came 2

ndand

congratulated the winner thats good sportsmanship.What is the nicest thing anyone has ever done for you?When my Grandpa dide I was at TAFE and my friends at TAFE told mecome to the Hawthorn the pub near Swinburne the TAFE we went to atthe we watch the footy. Also people who accepting me with my disability.What is your goal for the next 6 months - exercise or other?Keep fit and my new job, save up for a holiday to Tasmania.Interests and Hobbies?

Travelling, relaxing, listening horse racing, Christmas Time.What results have you seen since you started with Step into Life?I am more fitter, happier, confident in what I do since I have startedEvents What is happening


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Members BenefitsPlease support our local traders, and take advantage of these discounts. Just show your S.I.L key ring at the participating outlets.

PARKMORE SHOPPINGCENTRE

9798 2716Open till 10pm every night.

Owner: Simon

Receive 15% OFFANY SUBS (limit 1 per person)

WAVERLY GARDENS

VILLAGE CINEMAS

WAVERLY GARDENS

SHOPPING CENTRE

9558 4866www.villagecinemas.com.au

Manager: Darren

$5 Bargain Screen& $7 New Release Tickets

SOUTH EASTERNCHIROPRACTIC

CENTRE

292 CORRIGAN ROAD

KEYSBOROUGH

9798 1402

Dr. Jose & Dr. Kevin

Complimentary Initial Consultation Valuedat $70

& $35 off Orthotics if prescribed

BUDGET BUYSCraig & Michelle Wachter

17 BUCKLEY STREET

NOBLE PARK

9547 6712 Recieve 10% off

(discount excludes milk)

401 PRINCESS HIGHWAYNOBLE PARK

9547 5977www.videoezy.com.au

Manager: Maria

Receive 2 FREE weekly movieswith anynew release movie rental

FASTA PASTAEYSBOROUGH

330 CHELTHAM ROAD

KEYSBOROUGH

9769 1999FAX: 9769 0799Manager: Moodi

Receive 15% off(not valid on public holidays or on other

promotions)

MOBILE MASSAGE

DONNA COMES TO YOU!

0427 978 860Remedial Massage Therapist:

Donna Fincham

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

CAF SHOP G1 PARKMORESHOPPING CENTRE

Ph/fax: 9769 1466

Manager: Matthew Ong

Receive a FREE hot drink or 10% off anycold drink with any meal purchase.

BE HEALTHYHEALTHY FOODS

236 LONSDALE STREET,

DANDENONG ARCADE

SHOP 13

9792 1693Manager: Steve Ankers

This store already gives 20% off Body BuildingSuppliments, we Receive 20% all other

suppliments

UTRIONIST

MARIA COMES TO YOU 0431 704 406

Nutrionist: Maria Pantelidis

Receive first consultation FREE & 10% offsecond

Salindas Beauty Saloon

NOBLE PARK

Waxing, pedicures, manicures &

facials

9558 4279

BEAUTICIAN: SALINDA

If get 3 things done,Receive the 4thfor FREE

MULGRAVE 0412 344 532

9512 5451

24 breakdown service for customers, WorkGuaranteed

Quality Parts, Major & Minor Repairs

CHRISTINE COMES TO

YOU!

0417 524 464 Sells isotionic formulas for nutients that are

absorbed quicker than tablets into thebloodstream.Receive 10% off

HEALTH FUND THAT YOU

CAN CLAIM ON TRAINING

1800 733 [email protected]

Manchesterunity.com.au

No waiting period for claims(unless it is a pre-existing condition)

Low prices and many claims

NOBLE MENSHAIRDRESSING

1B FRANK STREET

NOBLE PARK

9562 4771 Receive 15% off haircuitDo colours and ladies hair too

SHOP 8 320-326CHELTHAM ROADKEYSBOROUGH

9769 1536Spend over $50 and receive 10% off


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Health & Fitness Article

Staying MotivatedOne way to stay motivated is to constantly remind yourself that a worth-while pay-off lies ahead; a new, healthy, strong you isemerging. Effective, consistent exercise will not only improve your overall health and fitness, but will also improve your appearance,energy level, and social interactions. Also, look forward to the many psychological benefits as well: confidence, self-esteem, and relieffrom depression, anxiety and stress.If you are serious about your health and well-being, you will take action and begin an exercise program, and you will benefit in allthese ways. Once you see the results, you will become even more motivated. Action creates motivation!

Set GoalsGoal-setting is another great way of staying motivated. Goals focus your workout program and clarify what you are trying to achieve.As you attain each goal, you gain encouragement and further motivation. Here is how to achieve the goals you set and obtain theresults you deserve.

1. Make sure your goals are measurable:A vague goal, such as "I want to be fit," gives you nothing to shoot for. Decide when andwhat you are going to achieve, such as "I want to lose 2 percent of my body fat by August 1st."

2. Be realistic: Make sure your goals are attainable. If you set your expectations too high, you will get frustrated and will be morelikely to quit. Make sure, however, that your goals are not too easy; they should be challenging. When you achieve a challenging goal,your pride and satisfaction will create more motivation.

3. Set short-term goals as stepping stones to your "ultimate" (long-term) goals: If your long-term goal is to run a marathon inone year, then set short-term weekly or monthly goals of the distance you will need to cover to achieve your long term goal--develop aplan. It is a lot easier to accomplish a goal one day or week at a time, such as increasing 1km a week, than it is to think that you needto increase your distance by 20 kms.

Make It FunAnother way of assuring that you stay motivated is to make exercise fun. If you perceive your workout as a chore, you more than likely

will not stick with it. Here are some techniques for making your workout something to look forward to.

1. Add Variety: If your running is getting tedious and boring, change one of these factors:

Vary how often you do an endurance run and the time spent in each session. Find an alternate exercise; for example, if you always do running on the roads, mix it up and train on the grass/beach/lake or

mix in some cross training classes.

2. Include Friends and Family: Training with a group not only makes your training session more fun, safe, and intense, but will alsoincrease the likelihood of your showing up at training. Make sure you pick a partner whose goals and interests are similar to yours andwho is willing to spot you correctly and motivate you to do your best.

3. Fight Discouragement:If once in a long while you blow off a workout because you choose to go out with friends, just accept andenjoy your choice--do not feel guilty. Otherwise, the sense of failure can make it harder to get yourself back on track. Focus on howmuch progress you have made so far, not on how far you have to go.

4. Expect and Prepare for Plateaus: If you feel you have reached a plateau and/or are bored, do not give up--this is a natural part ofworking out. Make sure to vary the exercises, sets, repetitions and order of your workout--continually search for new ways of makingyour routine fun and exciting. Talk to your trainer about this!!

5. Schedule your Workout:If you always exercise on the same days at the same time, your routine will become a fixture in your life,not a whim. Including exercise into your busy schedule will be an adjustment, and staying motivated will be equally challenging.Change is difficult for many people. However, if you have the willingness to work through the initial emotional discomfort as you movestep by step through a safe and effective program, you will find the confidence, commitment and determination that will ease the way.When you begin achieving great results, the excitement and fun you experience will make the change well worth the effort. Actioncreates motivation! Good luck: I hope you enjoy all the wonderful benefits of a healthy, active lifestyle.

By Global Health and Fitness


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Keysie Comp SOCCER SESSIONS &PUNISH YOUR

TRAINERS!TEAMS all members from the1st Jan are evenly split into 2teams

TERMS Every session you docounts as a pass of the ball foryour team. If every member onyour team attends their sessionfor the week, by the end of theweek your team will havescored a goal.Game length:

January 1st

to 31st

EXTRA PASSES: are scoredfor your team when you:

- attend an extrasession

- attend a boot camp- bring a friend (if they

join then they join yourteam)

PRIZE: the team to score themost amount of goals and be inthe lead in passes get tounleash a bootcamp onto their

trainersFeburary 3rd9:30am@ Chelsea Beach.

Each winning team memberthat attends the bootcamp ontoTRAINERS, gets to unleash aexercise for 30 seconds withthen 30 seconds rest (time tomove to the next activity). Themore team members show, thelonger the punishment in totalis. Eg. 30 members = 30 minutesession.

Exercises are those that havebeen performed in any of yoursessions/bootcamps.Must wear their SIL shirts.

Gift certificates valued at $32will be available from yourtrainer to give to yourfamily/friends to attend 3 freesessions that will score aspasses for YOUR team.

Boot Camps


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Step into Life KeysboroughPhone: 8502 8775Mobile: 0423 852 262E-mail: keysborough@stepintolife com

Monday6 am

Toning

6 pm

Cardio

7:15 pm

Cardio

Tuesday6 pm

Toning

7:15pm

Toning

Wednesday6 am

Cardio

6 pm

Kick Boxing

7:15pm

Kick Boxing

Thursday

9am

Toning

6 pm

Toning

7:15pm

Toning

Friday6am

Cardio

Saturday8am

Toning

8am

Cardio

Boot CampsSaturdays

16th

9am

Sunday5pm

Stretch n Flex@ RossReserve

23rd 8am

30th

7am

Training Sessions suitable for all ages and fitness levels

Cardio A fun and motivational session that improves overall health, heart and lung Fitness.

Toning Improves muscular strength and endurance, body tone and shape and postural stability.

Kick boxing Self defence moves to combine a cardio and toning workout in one.

Fit ball Excellent for core stability providing effective muscular strength and endurance, body tone and shape.

Rubberised Resistance Great all-over body workout using Rubberised Resistance Bands

Boot Camp A tough army style, test your limits workout session dates from your trainer.

TONING SESSIONSWeek

Commencing 11th

Dec 18th

Dec 25th

Dec 1st

Jan 8th

Jan 15th

Jan 22nd

JanMondays

6amWeights

ResistanceBand

NOSESSIONS

NOSESSIONS

ResistanceBand

Fit Ball Weights

Tuesdays6pm & 7:15pm

WeightsResistance

BandNO

SESSIONSNO

SESSIONSResistance

BandFit Ball Weights

Thursdays9am, 6pm & 7:15pm

Fit Ball WeightsResistance

BandFit Ball Weights

ResistanceBand

Fit Ball

Saturday8am

ResistanceBand

Fitball WeightsResistance

BandFitball Weights

ResistanceBand

Hall - Dandenong South Primary School Hall ~ Cnr Kirkham Rd & William Ave, Dandenong South

When bad weather hall will be used for every session except Cardio.Sms or sign on A-frame will notifiy members if we are in the hall.

TIMETABLEBOOKINGS REQUIRED FOR ALL SESSIONS

Documents

22 - Fresh Air Newsletter DECEMBER 2006