27 - Fresh Air Newsletter MAY 2007

8/12/2019 27 - Fresh Air Newsletter MAY 2007

1/8

Directors DeskStep into Life embarked on a brand revamp in July 2006.Our brief to the brand consultants was that we wanted a fresh newlook which would be carried through all areas of our business. Wewanted a new logo and colours that would create an impact and beeasily recognized in the market place.

The re branding exercise was carried out in stages with all ourmarketing and advertising material changing first followed by ourmerchandise and equipment and finally our website.

www.stepintolife.com.au came alive in March 2007. The websitewas designed to provide visitors with a descriptive and pictorial

representation of what Step into Life does, who we are and what weoffer.

The website also was designed to be a news platform for ourmembers. The section on latest news and events will keep youposted on all the events that are taking place around the country aswell as the latest news from Head Office, our State offices and ourFranchisees around Australia.

The shopping cart or the retail therapy section as we call it is notquite ready as yet. We are waiting on one or two moresample garments to becompleted and includedin our fashion range andthen the shopping cartwill become active whereour members can scrollthrough our range ofmerchandise and accessories and place their orders directly on thesite.A SPECIAL THANK YOU from all of us at Step into Life to all thosemembers you gladly gave us such wonderful testimonials. Its reallyappreciated. If you go to the section of the site our trainers andmembers you will be able to read all these testimonials. If youwould like to send us a testimonial about your experiences with Stepinto Life please feel free to do so and we will endeavour to up loadthem to the site.

Another BIG THANK YOU needs to be made to all those members

who have gone onto the site and referred a friend to a Step intoLife venue. Referrals are the life blood of our business and we thankyou for your support.

If you have not yet visited the Step into Life website we invite you todo so and pleasee mail us with your feed back and comments.

Regards

Mark CohenDirector

Local NewsSoccer the Sessions and Punish YOUR Trainers this month page 5

The last Boot Camps on the beach for a while, info on page 6

Fun run results Jells Park Dandy Creek Dash

An awesome run by our runners. It was their first time on this trackwith a very lengthy hill. Trish pull ing out a faster time on it than inraining, Rob did his first 10km Fun Run and in great time. Maria &Shaz did their first fun run! and what a choice, the 5km & 10kmhard run! Rach maintained her Km PB time even with the hill . Issaian a great run but wasnt feeling great and determined to crack the 4

min a km on it next year, go Izzy!

Timetable ChangesTrying to get a 10am session going for Tuesdays, let us know if youare interested or if you know anyone who is.

Next Fitness Tests instead of sessionsMon 4

thJune 6:30pm

Sat 9thJune 8:00am

Major Upcomming EventsKeysborough Punish Your TrainersSat 2

ndJune 10:00am

At Wachter Reserve

Step into Life Victorian Mini Olympics ~ Fun RunSun 3

rdJune 9:00am

Venue & teams to be advised

Winter Action Plan MeetingSun 24

thJune 5:00pm

At Fasta Pasta, Keysborough

BootCamps ~ Special Packages Available see page 6Recruit TrainingSat 19

thMay 6:00am

MarinesSun 20

thMay 8:00am

Navy Seals

Sat 26th

May 6:00amCommandosSat 27

thMay 8:00am

May 2007, Issue 8Step into LifeKeysboroughPh: (03) 8502 8775 Mb: 0423 852 262E-mail:[email protected]

Member Place inAge

Group

Distance TotalTime

Timeper KM

Paul Issai 18th 10 km 43:05 4:19

Robert Formoso 33rd

10 km 50:03 5:00Maria Madafferi 23rd 10 km 53:03 5:18Rachel Warner 19

th 5 km 29:04 5:49

Sharon Henderson 45th 5km 33:22 6:40

Trish Lear 38th 5 km 41:32 8:18

Aaron Edwards 13th 5 km 26:38 5:20


2/8

Training ClubAchieving your goals at Step into Life New Members Welcome!

Maree Folino

Jason Montgomery

Kety Miguel

Welcome Back

Bernadine Fernandez

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 linesfor your goals.

Awards achieved in March:

50 pointsDavid Formoso

Sunitha KureraAudrey BulnerDale KilpatrickVarlie BarnesLouise SelemidisChristie JonesRaymond Wong

200 pointsMaria CincoltaCollette FitzpatrickRasa CochraneRosa BattagliaTanya Thomson

500 pointsTrish LearDiedre Nurhadi

1,000 pointsRenee Tipker

Member BirthdaysHappy Birthday!

2nd Sonali Jayawardena

9th Damian Formoso

17th Karen Perry

26th Adele Johnson

19th Lorraine Fabris

21st Ross Bartlet

21st Christie Jones

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

Wear it with pride, youve earned it!

Member Achievements

New Testimonials to be posted out this month, read members achievements in there.

New to Fitness Category 4!Karyn MadafferiBelma Huseyin

New to Fitness Category 5!Varlie Barnes

New to Fitness Category 6!Wendy Wright

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

[email protected] to Fitness Category 7!Travis Bone


3/8

Member ProfileAlicia Blake

MerchandiseSpray Jacket $40

Sunday

May 6th

GREAT TRAIN RACE

Puffying Bill Run - www.puffingbilly.com.au/info/specials/great_train_race.htm

13.2km Belgrave to Emerald Lake

9.30amSundayMay 13th

MOTHERS DAY CLASSICwww.mothersdayclassic.org

Alexandra Gardens$33 Entry Fee

6:45am Registration Opens7:45am - 4km Run8:10am - 8km run9:40am - Walkers

SundayMay 20

th

RSPCA MILLION PAWS WALK @ Albert Park LakeWalk with/without your dog, get sponsorships create or add to a team

Entry Fee is $12 before May 13th, $17 after that

Registration Starts 8amEvent Starts 10am

SundayMay 26

th

SANDOWN CLASSICAustralia's fastest 10km fun run. Sandown Racecourse, Springvale

contact: 9428 [email protected].

3km 1:45pm start

10km starts 2:30pm.

SundayJune 3

rd

Step into Life Mini Olympics ~ Fun RunWhich Step into Life venue will go home with Gold?

Fun Run/Walk for everyone

SundayJune 17th

Run to the GSee yourself on the big screen in Federation Square

10km, 5km & 21.1km

SundayJune 24

th

SIL Keysborough Winter Action Plan MeetingPlans for Winter and Eat @ Fasta Pasta, Keysborough

5pm Start

Events What is happening

Questions..Where were you born?South Eastern Private Hospital

What is your current profession?Full time year 12 student, part time tafe student.

What sports have you been involved with during your life / bestachievement?Ive always played sport, ever since I can remember, basketball, netball, hockey,soccer, futsal (indoor soccer), horse riding, athletics, cross countryI cant thinkof any more, but Im sure Ive forgotten something! Hehe!

What is your favorite naughty treat when your instructors aren't looking?Definitely chocolate and raw cookie dough! I have an extremely sweet tooth, soanything with tones of sugar in it is definitely a favourite!

What primary & secondary schools did you attend?Chandler Primary School, Noble Park Secondary College until half way throughyear 8, and then I transferred to Coomoora Secondary College.

What is the nicest thing anyone has ever done for you?The nicest thing would have to be when of my close friends wrote and published asong for me. It was about our friendship, and how much I meant to him. When hefirst played it to me I didnt know what to do! Hehe so I cried! It was an awesomesong.

What is your goal for the next 6 months - exercise or other?I want to be able to improve my t ime trial times, and hopefully become motivatedenough to take another class and do the weights sessions. Other than that, I justwant to survive my last year of school 108 more days! But whos counting?!

Interests and Hobbies?Horse riding, training, running, reading, hanging out with my friends, going out(legally now! YAY!)

What results have you seen since you started with Step into Life?Ive seen that I can now run a hell of a lot further than I used to, and tend not tocomplain as much, too! My fitness levels have definitely picked up because now Ifind that I can do so much more, without feeling so tired. I play four games ofbasketball without coming off the court and Im still fired up!

Alicia has been a member of Step into Life

Keysborough since 6thFeb 2006

I cant believe it!!! It foldsinto its own pocket to

store in my car fortraining.

So who cares if it israining lets train!!


4/8

Health & Fitness ArticleCalories Count More Than Food Type

Keys to Weight Loss: Calories, Calories,

Calories

By Daniel J. DeNoon

WebMD Medical News

Reviewed by Louise Chang, MD

April 9, 2007 -- If you're trying to lose weight,

calories count more than the types of food in

your diet, a U.S. Department of Agriculture-Tufts

University study shows.

The study shows that after a year, overweight

people on a low-carb low-glycemic-index diet

lost just as much weight -- 8% of their originalweight -- as people on a reduced-fat, high-

glycemic-index diet.

"The present results suggest that a broad range

of healthy diets can successfully promote weight

loss," conclude Sai Krupa Das, PhD, and Susan

B. Roberts, PhD, of the USDA's Human

Nutrition Center on Aging at Tufts, and

colleagues.

"A wide variability in the balance of different

dietary macronutrients has little effect on mean

long-term weight loss during calorie restriction,"

Das, Roberts, and colleagues suggest.

The study, funded by the National Institute on

Aging, was small but highly sophisticated. The

yearlong study enrolled 34 healthy, overweight

men and women.

All study participants went on diets designed to

cut their calorie counts by 30%.

Half went on a low-glycemic-load diet, a form of

low-carb diet that avoids sugary, starchy foods.

It's sometimes called a "slow-carb" diet. They

got 40% of their calories from carbs, 30% from

fats, and 30% from protein.

The other study participants, whose high-

glycemic-index diet was matched for taste,

attractiveness of appearance, and calorie count,

got 60% of their calories from carbs, 20% from

fats, and 20% from protein.

Study participants attended weekly behavioral

support groups and had regular individual

meetings with a dietitian.

Since people in diet studies rarely eat the

foods they are supposed to eat, Das and

colleagues provided their study

participants with foods for the first six

months of the study. After giving them

shopping and cooking classes, subjects

were allowed to buy and prepare their

own foods for the second six months of

the study.

Energy-intake measures and food diaries

showed that people in both groups

cheated. But at the end of a year, bothgroups lost the same amount of weight

and the same amount of body fat.

Low-carb diet advocates say people are

more likely to stay on these diets

because they provide more of the foods

people like to eat. The study offers some

support for this. During the first three

months of the study, when subjects were

most compliant with their diets, those in

the high-glycemic-index group were less

satisfied and had more desire for nondiet

foods.

Yet by the end of the year, neither group

ate more or less than the other. That may

be because the researchers made an

effort to ensure that the high-glycemic-

index foods were as tasty and attractive

as the low-glycemic-index foods.

"However, we did detect a greater

tendency for weight and body-fat regain

among low-glycemic-diet participants,"

Das said in a news release. "This findingsuggests that reduced caloric intake may

be harder to sustain on low-glycemic

diets over time."

The findings appear in the April issue of

the American Journal of Clinical Nutrition.

SOURCES: Das, S.K. American Journalof Clinical Nutrition, April 2007; vol 85: pp1023-1030. News release, TuftsUniversity.

The Seven Secrets ofHydration

If you wish to perform at a high level, youneed to consume fluid. For each per centof body weight lost due to dehydration,your performance slips by about 2%, anda meagre 2% loss in weight can forceyour heart rate and body temperature tospiral upward, making strenuous exercisealmost impossible to carry out.

If you are going to be exercising for 20minutes or less, dehydration is notusually a problem, but difficulties canarise during longer exertions. Forexample, copiously sweating athletes canflush about 1.5 litres of fluid per hour

through their sweat glands, a total ofthree pounds per hour. If these heavilyperspiring individuals weight 150 poundsthat is a 2% loss in weight after just onehour producing a 4% dip in performanceif no fluid is taken on board. Thedownturn in performance would besmaller, about 2%, after 30 minutes, butthat is still enough to make a differenceto serious athletes who are interested inwinning.

But what are the rules for fluid intake?How much do you really need and what

should your drink be like? To make iteasy for you, we have listed the sevenrules of fluid intake during exercisebelow. If you follow these rules, you willkeep your body water intact during exer-cise and perform at a much higher level.small intestine depends on how muchfluid is actually in your stomach. If thereis lots of water there, fluid flow fromstomach to intestine is like a springtimeflood; if there is little water, the move-ment resembles a lightly dripping tap.Therefore, to increase stomach intestinalflow (and overall absorption of water) youneed to deposit a fair amount of liquid inyour stomach just before you begin yourexercise. Intake, 10 to 12 ounces of fluidis a good start. This will feeluncomfortable at first, so practisefunnelling this amount of beverage intoyour "tank" several times before anactual competition.

Rule 1: The rate of passage of waterfrom your stomach into your

Rule 2: To sustain a rapid movement offluid into your small intestine during yourexertions, take three to four sips ofbeverage every 10 minutes if possible, orfive to six swallows every 15 minutes.


5/8

NATUROPATHS

Natural therapies support our health when we are healthy and when we are ill. The roleof a naturopath is to support the mind and body through a range of natural medicines.

Naturopaths support your health through the use of Herbal medicine Nutrition Homoeopathy Iridology-(Examining the iris and its markings then using this information, along with otherdiagnostic tools to assess possible weaknesses and strengths of your health) Dietary and Life style Advice

Most common health issues people may see Naturopath are:

Digestive disturbances: IBS, Constipation, Diarrhoea,

Hormonal issues: PMS, Menopause,Immune system irregularities: recurrent colds, tonsillitis, sinusitisNervous system issues: anxiety, mild depression, lack of energyMusculoskeletal reasons: sore muscles, cramps, arthritis and other common healthissues like weight loss/gain, headaches, high cholesterol as well as general well being.

In May we get the first consultation FREE.Contact Caroline to see if she can help you.

Caroline Duff9798 1402292 Corrigan Road, Keysborough

----------------------------------------------------SOCCER the SESSIONS

toPUNISH YOUR TRAINERS!

TEAMS all members from the 1stMay are evenly split into 2 teams

TERMS Every session you do counts as a pass of the ball for your team. If everymember on your team attends their session for the week, by the end of the week yourteam will have scored a goal.

Game length:

May 1stto 31st

EXTRA PASSES:

are scored for your team when you:- attend an extra session- compete in a fun run- 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 the lead in passes get tounleash a bootcamp onto their trainers

Saturday June 2nd10am @ Wachter Reserve

You will receive a gift certificate pack at your next session which will give yourfamily/friends 3 free sessions that will score as passes for YOUR team.Updated results to the scores will be emailed out weekly and posted up on the white

table. Be apart of the winning team and drive the bootcamp onto your trainers.This only happens 3 times a year.So go ahead make our day

Rule 3: If you are going to be exercising forless than 60 minutes, do not worry aboutincluding carbohydrate in your drink; plain

water is fine. For more prolonged efforts,however, you will want the carbohydrate.

Rule 4: Years of research have suggestedthat the correct concentration ofcarbohydrate in your drink is about 5 to 7%.Most commercial sports drinks fall withinthis range, and you can make your own 6%drink by mixing five tablespoons of tablesugar with each litre of water that you use.A bit of sodium boosts absorption; one thirdteaspoon of salt per litre of water is aboutright. Although 5 to 7% carbohydratesolutions seem to work best for mostindividuals, there is evidence that some

endurance athletes can fare better withhigher concentrations. In research carriedout at Liverpool John Moores Universitycyclists who ingested a 15% maltodextrinsolution improved their endurance by 30%compared to individuals who used a 5%glucose drink. The 15% drink also drainedfrom the stomach as quickly as the 5%one, though many other studies havelinked such concentrated drinks with aslowdown in water movement.

Rule 5: A 6% "simple sugar" drink willempty from your stomach at about thesame rate as a fancy, 6% "glucose

polymer" beverage, so do not fall for theidea that the latter can boost waterabsorption or enhance your performancemore than the former, and do not pay morefor the glucose-polymer concoction.

Rule 6: Contrary to what you have heard,cold drinks are not absorbed into your bodymore quickly than warm ones. However,cold drinks are often more palatable thanwarm ones during exercise, so if coldnesshelps you to drink large quantities of fluidwhile you exert yourself, then keep yourdrinks cool.

Rule 7: Swilling drinks during exercisedoes NOT increase your risk of digestivesystem problems. In actuality, most gutdisorders that arise during exercise arecaused by dehydration, not from taking influid. Dehydration induces nausea anddiscomfort by reducing blood flow to thedigestive system, so by all means keepdrinking!

Source:SPORTSPERFORMANCEBULLETIN /Peak Performance


6/8

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.

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

SUSPENSION / MISSEDCLASSES

Funny thing . . . if you want to enjoythe fitness benefits of the program,you actually have to BE AT THE

CLASS.We know there are sometimesunavoidable time conflicts, but wewould much prefer you to make up aclass than to miss a session entirely.

Missed classes need to be madeup within the same calendarmonth, or you will find yourselfcharged for the extra session.Please call your Trainer if you planto attend a session other than theone for which you are booked.

If you are going away, and requireSuspension, please complete aSuspension form, or inform yourTrainer in writing at least 24 hoursprior to the Suspension period.

Healthy Recipe

Stuffed Chicken BreastsServes 44 skinless chicken breasts (approx 180geach)125g smooth low fat ricotta cheese2 cloves garlic grated15ml parsley finely chopped15ml coriander leaves finely choppedPinch dried chilli flakes OR 5ml sweet chillisauce (for a milder taste)15ml olive oil125ml white wine60ml chicken stock

Carefully butterfly the chicken breasts and

place flat on a piece of cling film. Placeanother layer of cling film over the top andpound with a rolling pin to thin to about 1cmthickness. (Do not smash the life out of it!)Mix the cheese, garlic, herbs and chillitogether in a small bowl.Divide this mixture into 4 and spread ontohalf of each chicken breast.Fold breast over and secure withtoothpicks.Heat oil in a heavy based non-stick fryingpan and fry chicken on medium heat for 4 5 mins each side (or until cooked).Remove and keep warm.

Add the wine to the pan and increase theheat. Stir and continue to heat until saucethickens. Add the stock and heat through.Serve chicken breast with rice or mashedpotato, and green vegetables. Spoon sauceover the top.

---------------------------------------------------

BOOT CAMPSMay 19

th, 20

th, 26

th& 27

th

Non-Members- may attend May 19thfor

FREE if done a FREE session before hand(dont need the bootcamp shirt).Members who HAVE NOT done abootcamp beforereceive the Bootcamp

shirt for FREE if sign upto all 4 bootcampsin May. $25 Value for FREEMembers who HAVE done a bootcampbeforeReceive the last bootcamp for free if signupto all 4 Bootcamps.$10.80 Value for FREEBootcamp forms available from trainers.These will require car pools from Wachterto Locations.Get your forms in quick so you dont missout.Can only take certain number of bookingsfor this romo & minimum number of 6.


7/8

FASTA PASTAEYSBOROUGH

330 CHELTHAM ROAD

KEYSBOROUGH

9769 1999FAX: 9769 0799Manager: Shane

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

promotions)

SOUTH EASTERNCHIROPRACTIC

CENTRE

292 CORRIGAN ROAD

KEYSBOROUGH

9798 1402

Dr. Jose & Dr. Kevin

Complimentary Initial ConsultationValued at $70

& $30 off Orthotics if prescribed

CAF SHOP G1 PARKMORESHOPPING CENTRE

Ph/fax: 9769 1466

Manager: Matthew Ong

Receive a FREE hot drink with any mealpurchase.

NOBLE MENSHAIRDRESSING

1B FRANK STREET

NOBLE PARK9562 4771

Hairdressors:Dominc, Tony & Trish

Receive 15% off haircutDo colours and ladies hair too

401 PRINCESS HIGHWAY,

NOBLE PARK

& CHELTHAM ROAD,

KEYSBOROUGH

NOBLE PARK - 9547 5977Manager: Maria

KEYS 9798 8558Manager: Rob

Receive 2 FREE weekly movieswith any new release movie rental

www.videoezy.com.au

Waverly GardensVillage Cinemas

WAVERLY GARDENS

SHOPPING CENTRE

9558 4866

Manager: Anthonywww.villagecinemas.com.au

$6 Bargain Screen

& $8.90 New Release Tickets

MOBILE MASSAGE

DONNA COMES TO YOU!

0427 978 860Remedial Massage

Therapist: Donna Fincham

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

NATUROPATHCaroline Duff

292 CORRIGAN ROAD

KEYSBOROUGH

9798 1402

Caroline Duff

Complimentary Initial ConsultationValued at $70

WAVERLY GARDENS

DANDENONG

9546 8721 Manager: Gary

9706 8211 Manager: Greg

Receive 10% off all items in store(excluding sale items)

Specialists in Asics, Brooks, Nike, AdidasFootwear, Clothing & Equipment

BUDJET BUYS

17 BUCKLEY STREET

NOBLE PARK

9547 6712

Manager: Craig

Recieve 10% off

(discount excludes milk)

PARKMORE SHOPPINGCENTRE

9798 2716Open till 10pm every night.

Owner: Simon

Receive 15% OFFANY SUBS (limit 1 per person)

SHOP 8 320-326CHELTHAM ROADKEYSBOROUGH

9769 1536Owner: Andrew Spend over $50 and receive 10% off

PARKMOREPHYSIOTHERAPY

330 CHELTENHAM ROAD

KEYSBOROUGH

9769 1677

Lachlan KellawayClive Pereira

A flat fee of $46 for all visits (ie no initial visitcharge of $52). Pensioners of health care card

holders get an additional $5 off.

BE HEALTHYHEALTHY FOODS

236 LONSDALE STREET,

DANDENONG ARCADE

SHOP 139792 1693

Nutrionist: Steve Ankers

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

suppliments

NUTRIONISTMARIA COMES TO YOU 0431 704 406

Nutrionist: Maria Pantelidis

Receive first consultation FREE & 10% offsecond

alindas Beauty Saloon

NOBLE PARK

Waxing, pedicures, manicures

& facials

9558 4279

Beautician: Salinda

If get 3 things done,Receive the 4thfor FREE

COMES TO YOU! 0417 524 464

CHRISTINE HARPER

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

bloodstream.Receive 10% off

LONSDALE STREETDANDENONG

9792 2578Manager: Darren

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

Excluding sale items.

SPRINGVALE

9547 4774Michelle Karton

We each have a lifetime of treasured moments & there are many ways to

remember them. Creative Memories Consultants make a difference in the waypeople remember, celebrate & connect. Members Receive Extra Free Gift

Members Benefits Just show your S.I.L key ring to receive discounts


8/8

Monday6:00 am

Toning

6:00 pm

Cardio

7:15 pm

Cardio

Tuesday6:00 pm

Toning

7:15 pm

Toning

Wednesday6:00 am

Cardio

6:00 pm

Cardio

6:30 pm

Kids

7:15 pm

Cardio

Thursday6:00 pm

Toning

7:15 pm

Toning

Friday6:00 am

Cardio

Saturday6:00 am

BootCamps8:00 am

Cardio

9:00 am

Toning

Sunday Fun Runs, Boot Camps & Athletics Track Training

Training Sessions suitable for ages 13 and up, caters for all fitness levelsCardio 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.

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

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

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

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

Kids Session Fun & training for kids for ages 6 to 12 years. First session FREE

Training Session Breakdown ~ What to Bring to Each Session (Fitball, Resistance Band, Boxing Gloves, MP3 Player)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

TONING CARDIO TONING CARDIO TONING CARDIO TONING CARDIO

6am6 pm

7:15 pm6 pm

7:15 pm

6 am6 pm

7:15 pm

6 pm7:15pm

6 am9 am 8 am

30thApril 1stMay 2ndMay 3rdMay 4thMay 5thMay

FITBALLCARDIO IN

PARKFITBALL

CARDIO ONROADS

RESISTANCEBANDS

KICKBOXING WEIGHTS KICKBOXING

7th

May 8th

May 9th

May 10th

May 11th

May 12th

May

WEIGHTS KICKBOXING WEIGHTSCARDIO IN

PARKFITBALL

CARDIO ONROADS

RESISTANCEBANDS

CARDIO ONROADS

14th

May 15th

May 16th

May 17th

May 18th

May 19th

May

RESISTANCEBANDS

CARDIO ONROADS

RESISTANCEBANDS

KICKBOXING WEIGHTSCARDIO IN

PARKFITBALL

CARDIO INPARK

21stMay 22ndMay 23rdMay 24thMay 25thMay 26thMay

FITBALLCARDIO IN

PARKFITBALL

CARDIO ONROADS

RESISTANCEBANDS

KICKBOXING WEIGHTS KICKBOXING

28thMay 29thMay 30thMay 31stMay 1stJune 2ndJune

WEIGHTS KICKBOXING WEIGHTSCARDIO IN

PARKFITBALL

CARDIO ONROADS

RESISTANCEBANDS

CARDIO ONROADS

TIMETABLESessions areheld at

Wachter ReserveKingsclere Ave.

KeysboroughMelways RefPage 89 E8

BookingsAre required forALL Sessions

RainingCardio sessions

are still heldoutdoors

RainingToning sessionsare held at hall in

Dandenong

South PrimarySchool.

LocationCorner of

Kirkham Rd &William Ave.Turn down

William Ave.Melways RefPage 90 D10

Documents

27 - Fresh Air Newsletter MAY 2007