23 - Fresh Air Newsletter JANUARY 2007

8/12/2019 23 - Fresh Air Newsletter JANUARY 2007

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Directors DeskIts the start of a new year and the most commonly used phrase atthis time of the year is MY NEW YEARS RESOLUTION IS ********

How many of us have started a new year by saying this year I amgoing to do it. I am going to set myself the following objective andby this date youll see I will have achieved it

Didnt we say the same thing last year and the year beforethat??!!

The main reason why people dont seem to achieve their newyears resolutions is because they havent worked through themechanics of how they are going to achieve this resolution.

1. We need to set ourselves realistic New Year resolutionsor goals, ones that are achievable and within ourcapabilities.

2. Goals need to be broken down into short term goalsabout 6 weeks and then longer term. Plan to strive forthe short term goals first and then look to the longer termgoals later.

3. Create an environment around you that will allow you toachieve your goals.

4. Write down your goals and constantly revisit them to

make sure you are on track.

5. Discuss your goal with your family and partners so thatthey are aware of what you are trying to achieve.

In January 2004 a client arrived at a Step into Life Franchise withthe New Years resolution to stop smoking and to run a 10 km funrun by April of that year. She had never run before and hadsmoked for about 10 years. She was only able to train 1 day aweek as a result of work and family commitments.

After discussing the above 5 points with her we agreed to adjusther goal to be more realistic and achievable.

She started training one day a week and this became two days aweek as family and work commitments eased. She never ran the10 km fun run in April but successfully completed her first 5km funrun in August 2004 and an 8km fun run in October 2004.

What started as a new years resolution in January 2004 withcareful planning and realistic expectations culminated in a veryproud non smoking Step into Life client completing the 2006Melbourne Half Marathon.Make 2007 the year that your NEW YEARS RESOLUTIONbecomes reality.

RegardsMark Cohen

Local NewsSOCCER the SESSIONS to PUNISH YOUR TRAINERS!

Soccer the sessions to get into your routine for 2007.

TEAMS 2 teams of members equally divided by their sessions.

HOW IT WORKS Every session you do counts as a pass of theball for your team. By the end of the week, If every member onyour team has attended their sessions for the week, your team willhave scored a goal. Game length: January 1

stto 31

st

EXTRA PASSES: are scored for your team when you:- attend an extra session- attend a boot camp- bring a friend (if they join then they join your team)

PRIZE: the team to score the most amount of goals and be in thelead in passes get to unleash a bootcamp onto their trainers

Feburary 3rd9:30am @ Chelsea Beach.For details on referral rewards for this match see page 6.

Congratulations

Melissa Pearson. I mean Melissa Brown & Neil got married onFriday January 5

th. The happy couple had a ball for their long

awaited wedding night. Congratulate Mel when she returns to

training 3rdweek in January. Were now waiting on the Brownkids.

Timetable ChangesKIDS HOLIDAY PROGRAM JAN 1

ST~ JAN 28

TH

Tuesday 6pm 5-8 YRS 7:15pm 9-12YRS

Thursday 7:15pm 9-12YRS

Saturday 9am 5-8yrs & 9-12yrs

TRAINERS CHANGE - Aaron is now running the cardio Fri& Sat, Matt runs toning Sat and kids sessions.STRETCH N FLEX 6:30pm Summer for the summer.

January 2007, Issue 4Step into LifeKeysboroughPhone: (03) 8502 8775E-mail:[email protected]


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Training ClubAchieving your goals at Step into Life

New MembersWelcome!

Alison Van Rooyen Rosa Bataglia

Don Madafferi Natalie Choonga

Punya Padukkage

New KidsWelcome!

Jacinta Formoso Jessica Madafferi

Jaiden Madafferi Pemal PadukkageDamian Formoso Elvio Artico

Anthony Madafferi

Welcome BackSharon Henderson

Goal setting is a key element to gaining fitness,weight loss and improved health benefits. At allStep into Life sessions we add training pointsto your training club tally (you can see yourtotal on your fortnightly performance 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 November:

50 pointsBrent Van RooyenJoy KartonHayley BennRachel Warner

200 pointsCara ScottZofia Oktaba

500 pointsKaren PerryWendy Wright

1,000 pointsJill Davis Member Birthdays

Happy Birthday!

12th Linda Mawer

18th Renee Bilston

24th Rochelle Wheatley

29th Maria Madafferi

31st Chantelle Godfrey

CONGRATULATIONS!!You can reward yourself by purchasing your training

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

Member AchievementsWendy Wright i have 2 favourite dresses that i hadn'tbeen able 2 wear 4 the past 5 years and i now fit intothem comfortably! Wendy went down yet another dresssize this month and progressed to fitness Category 5.

If any other members have any achievements they would like to sharewith the group please email them to me at

[email protected]


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Member ProfileKate Richardson

Kate has been a member since 13 thDec 2005.

Questions..Where were you born?Mordialloc Community Hospital... which doesnt exist anymore.

What is your current profession?I am a Psychologist working for the Department of Education in the MonashNetwork of schools

What sports have you been involved with during your life / bestachievement?Calisthenics when I was 3 for a couple of years. Softball during high school.Sport has never really been my thing my best achievements have always been

around Scouts and Music. I got my Queens Scout Award. Was lead in theSchool musical in year 12 got an A on my Grade 5 singing exam. But mybest achievement to date was getting the guts to well you know this hasbeen the best year of my life so far!!!

What is your favourite naughty treat when your instructors aren't looking?Chocolate chocolate and more chocolate

What primary & secondary schools did you attend?Lots. started school in a little town called Whyalla in South Australia Went toParkdale Primary school briefly then Waverley Park Primary School ThenTanglin Junior School in Singapore for 3 years Then Kilvington Girls Grammarfrom grade 6 then Caulfield Grammar School in Wheelers Hill for my VCE.

Who do you admire most in life?My mum - -just because. And Romaine, because she is the most beautiful personI know and deals with so much. I think she is amazing.

What is the nicest thing anyone has ever done for you?Every time a friend helps me out, or listens or is just there. Its the little things thatmatter to me.

What is your goal for the next 6 months - exercise or other?... umm. . my most important goal is just to keep doing what I am doing.

Interests and Hobbies?Singing singing.singing. Step into life and being happy!!!

What results have you seen since you started with Step into Life?I feel so much happier for many reasons, but Step into Life was a big catalyst for anumber of changes in my life. I have lost about 15 kgs so far and I dont feel sopuffed on a daily basis. I enjoy exercise a little!!! And most of the time I feellike I will be able to do it. Just wish it wasnt so much hard work!!!

MerchandiseNothing like a bit of retail therapy!

Summer heat busters!!!Keep cool, hydrated and sun protected.

Visor $11, Bum Bag $20,Water bottle $6.50.

Order from your trainer.

Ready. Aim Fire! The dedicated bootcampcommandos at Brighton Beach for the last

Bootcamp for 2006. From left to right -Wayno, Donna, Wendy, Maria, Izzy, Narell, Mokhtar,

Hendo, Jill, Rob, Jeannette, Travo & Aaron.

January1

stto 31

st

Soccer Sessions to earn punishment ontothe trainers & Early Bird Boot Camp Pkg

Get Form offyour trainer

February 3rd

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

February SIL Keys 2 YEAR ANNIVERSARY

Bike Ride to the beachMondayFebruary 12

th

Fitness Evaluation at the parkNow run at session times

7pm instead of6pm & 7:15pm

SaturdayFebrurary 17

th


8am instead oftraining

March Camp @ Phillip IslandTrain on the Sand Dunes!

Labour Daylong weekend

March 23-25 Oxfam Trail Walk 100kmSundayApril 1st

Run For Kidswww.runforthekids.com.au

MondayApril 9

th


7pm instead of6pm & 7:15pm

SaturdayApril 14

th


8am instead oftraining

SundayJune 3rd

Step into Life Mini OlympicsWhich Step into Life venue will go home with Fun Games foreveryone

Events What is happening


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Health & Fitness

Article Good EggsAfter being blamed for unhealthy cholesterollevels for years, eggs have now been given aclean bill of health. A review published in theBritish Nutrition Foundations Nutrition Bulletinfound that eggs have no clinically significantimpact on heart disease or cholesterol levels.

Eggs are a nutrient-rich food, containing 17different vitamins and mineral, including nutrientssuch as omega-3 fatty acids, folate and vitamin E,

that may be associated with protection from someof the risk factors for coronary heart disease,says dietician Sharon Natoli, founding director ofFood Nutrition Australia.

Source: HCF fit & well summer 2006 magazine

So, there appears to be no limit to the amount ofeggs you can eat each day (just remember theydo contain kilojoules so they must form part of abalanced diet).

Eggs are a great source of protein so they arefantastic snacks for mid morning and in the

afternoon. At the beginning of the week boil upsome eggs and keep them in the fridge at homeor at work for a healthy snack. The proteincontent will help keep your blood sugar levelseven so that it helps avoid hunger.

Please remember this does not apply tochocolate eggs!!!!

BootCamps in

December


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Healthy RecipeAt Last - Guilt Free

Eating!Warm Thai Lamb

Salad

Ingredients500 g lamb, backstraps1 tablespoon macadamia nut or peanut oil1 red onion, peeled and thinly sliced10 radishes, washed, trimmed and thinlysliced1 stick celery, thinly sliced on the diagonal100 g bean sprouts

1 tablespoon coriander, fresh chopped2 tablespoons basil, fresh chopped1 red chilli, seeded and finely chopped2 cloves garlic, crushed2 teaspoons ginger, grated

Dressing2 teaspoons fish sauce1 tablespoon lemongrass, finely chopped1 tablespoon light soy sauce, (gluten free)1 teaspoon sesame oil1/2 lime, juiced1 teaspoon brown sugar

Method1. Heat oil in large frying pan.2. Cook lamb over high heat for 1-2minutes each side.3. Reduce heat and cook for a further 3-4minutes each side using a medium heat.4. Cover with foil and rest, keeping warmfor 5 minutes.5. Slice lamb on the diagonal into 1cm thickslices.6. Place ingredients for dressing in a smallbowl and mix with a fork, until wellcombined.7. Combine vegetable ingredients in a large

bowl.

Notes: Place an equal portion ofvegetables on four plates, top with lambpieces and drizzle over dressing.

ReferralsThanks for Referring Your friends.

At Step into Life we value yourpatronage and the people yourefer to our program.

In return for your support we wouldlike to show our appreciation byrewarding you with a gift from thenational referral program.

The national referral programincludes every Step into Life venue in Australia. The person yourefer can attend at the venue of their

choice.

The referral gifts:

You may choose to receive either2 movie tickets ora $20 Coles-Myer voucherfor each friend who joins Step intoLife as a result of your referral.

------------------------------------Soccer Sessions Special

For bringing someone this month toKeysborough to do their FREEsession

FOR YOUR FRIENDS.There are gift certificates availablefrom Aaron & Matt to give to yourfriends family that will give them3 FREE sessions. Expires 31/1/07

FOR MEMBERS..Members get an extra free sessionor $10 merchandise credit for eachfriend brought to complete the 3 freesessions. If they then join themember gets a fasta pasta mealvoucher on top of the usual referralprize. Extras expire 31/01/07

Remember that they will also joinand make passes for your team.

Franchise

DirectoryVICBendigoBalwyn NorthBentleighBox HillBurwood EastCamberwellCarlton NorthCaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendonElthamElwoodFrankstonGreensboroughNewtown - GeelongHamptonHawthornHoppers CrossingIvanhoeKewKeysboroughMalvern

Moonee PondsMorningtonMt WaverleyMurrumbeenaNarre WarrenTemplestoweThornburyWellington (Sale)WerribeeWheelers HillWilliamstown

SACampbelltown

BlackwoodGolden GroveMagillMorphett ValeMt GambierModburyPort LincolnProspectWest LakesHenley Beach

ACTGungahlinANU

NSWAlburyAvalonBalmoralBatemans BayBaulkham HillsBlacktownBlakehurstChipping NortonCronullaDrummoyneGlenmore ParkLeonayManlyMirandaParramattaPenrithQueens ParkRose BayRushcutters BaySans SouciSt ClairTamworth

NTCasuarina

WACanning ValeHillarysIlukaSubiacoWilletton

QLDBroadbeachCaboolture

ChermsideEverton HillsPacific PinesNew FarmRunaway BayRedcliifeWilston


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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 ConsultationValued at $70

& $30 off Orthotics if prescribed

BUDGET BUYSCraig & Michelle Wachter

17 BUCKLEY STREET

NOBLE PARK

9547 6712 Recieve 10% off

(discount excludes milk)

401 PRINCESS HIGHWAY

NOBLE PARK

9547 5977www.videoezy.com.au

Manager: Maria

Receive 2 FREE weekly movieswith any newrelease movie rental

FASTA PASTA

EYSBOROUGH

330 CHELTHAM ROAD

KEYSBOROUGH

9769 1999FAX: 9769 0799

Manager: 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 any colddrink with any meal purchase.

BE HEALTHYHEALTHY FOODS

236 LONSDALE STREET,

DANDENONG ARCADE

SHOP 139792 1693

Manager: Steve Ankers

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

suppliments

NUTRIONIST

MARIA COMES TO YOU 0431 704 406

Nutrionist: Maria Pantelidis

Receive first consultation FREE & 10% offsecond

alindas Beauty SaloonNOBLE 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

COMES TO YOU! 0417 524 464

CHRISTINE HARPER

Sells isotionic formulas for nutients that areabsorbed quicker than tablets into the

bloodstream.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 MENSHAIRDRESSING1B FRANK STREET

NOBLE PARK9562 4771 Receive 15% off haircut

Do colours and ladies hair too

SHOP 8 320-326CHELTHAM ROADKEYSBOROUGH

9769 1536Spend over $50 and receive 10% off

We provide transport fromhome to

kindergarten/school aroundNoble Park area .

Ring Punya on 9547 9569Mon to Fri 7am 8pmovernight if necessary

Hour Free for Members

Dandenong family day care provides warm &quality care for your children from 1-13yrsEducational activities & healthy food are

provided. Good Rates & Safe environment.

LONSDALE STREETDANDENONG

9792 2578Manager: Darren

GET YOUR BOOTCAMP GEAR HERE!Members Receive 10% off.

Excluding sale items.

SPRINGVALE9547 4774

Michelle Karton

We each have a lifetime of treasured moments & there are many ways toremember them. Creative Memories Consultants make a difference in the way

people remember, celebrate & connect. Members Receive Extra Free GiftPlease support our local traders, and take advantage of these discounts.

Just show our S.I.L ke rin at the artici atin outlets.

Members Benefits


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Monday6 am

Toning

6pm

Cardio

7:15pm

Cardio

TuesdayKids

6pm-5-8yrs

7:15pm-9-12

6pm

Toning

7:15pm

Toning

Wednesday6 am

Cardio

6pm

Kick Boxing

7:15pm

Kick Boxing

Thursday9am

Toning

Kids

9-12yrs7:15pm

6pm

Toning

7:15pm

Toning

Friday6am

Cardio

Saturday8am

Cardio

8am

Toning

Kids9am-5-8yrs

9am-9-12yrs

Sunday6:30pm

Stretch n Flex@ RossReserve

Bootcamps

January20

th 6am

21st

8am27

th 6am

28th

8am

February3

rd 6am

4th

8am10

th 6am

11th

8am

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

Commencing1stJan 8thJan 15thJan 22ndJan 29thJan 5thFeb 12thFeb

Mondays

6am

NO

SESSIONS

Resistance

BandFit Ball Weights

Resistance


Tuesdays6pm & 7:15pm

NOSESSIONS

ResistanceBand

Fit Ball WeightsResistance


Thursdays9am, 6pm & 7:15pm

Fit Ball WeightsResistance


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

23 - Fresh Air Newsletter JANUARY 2007