32- Fresh Air Newsletter OCTOBER 2007

8/12/2019 32- Fresh Air Newsletter OCTOBER 2007

1/8

Local News ~ Fun RunsSPRING INTO SHAPE SERIES I

NAME TOTALTIME

DISTANCE TIME PERKM

Paul Issai 15:11 4km 3.47*

Rob Formorso 18:41 4km 4.40*

Melissa Brown 52:07 8km 6.30

Trish Lear 32:38 4km 8.09

DINGLEY DOZEN FUN RUN

NAME TOTALTIME

DISTANCE TIME PERKM

Tanya Thomson 38.29 6km 6.25*

Sharon Henderson 36.39 6km 6.07

Aaron Edwards 33.48 6km 5.38

Robert Formoso 28.45 6km 4.48

Paul Issai 24.15 6km 4.03*

Matthew Weinman* 23.30 6km 3.55*

Jacinta Formoso* 17.24 3km 5.48*

Damian Formoso* 15.36 3km 5.12*

Jayden Madafferi* 15.30 3km 5.10*

Congragulations to our members and kids that competed in the funruns. People with a star next to the time obtained a Personal Best timefor the distance that they ran. For the kids (a star next to their names),it was their first fun run. Matt & Jayden both winning a medal for theirage group! Join many of us in the next Spring into Shape Series!

Timetable ChangesNew 7:15am Toning session on Tuesdays.

Kids sessions start again, any kids that would like to do their first freekids session. Let your trainers know.

Keysborough Competition 1pm Sunday November 4th

Bonuses for members that get their Entry forms in by the 27thOctober,

cut off date for team entries is November 3rd

.

Picture is from last years competition (tunnel ball)

BootCampsNew Bootcamp package Healthy Weekends starts October 26

th, get

in your entry form by the 6am session that day to secure your bookingin the bootcamps package at a cheaper rate. See the EVENTS listingon page 3 for dates and times~Bootcamp entry forms available Oct 15th

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

October 2007, Issue 13

Directors DeskComrades Marathon

Im sure you have all noticed that it is getting lighter in themornings and the evenings and there seem to be morepeople around the parks where you do your Step into Lifeclasses.

We call this the September phenomenon. Some trigger inour human make up says its time to wake up from our winterhibernation and start doing some form of physical exercise.Most Step into life members who have braved the cold anddark early mornings and evenings through winter are amazedat the amount of people that all of a sudden appear in thepark.

This September phenomenon where people start theirexercise routine happens in most southern hemispherecountries and never more so than in South Africa where mostjoggers and runners set themselves the target to start trainingfor the Comrades Marathon.

The Comrades is an ultra distance marathon of 92km runbetween the two cities of Durban and Pietermaritzburg. Themarathon is held on a public holiday in July and theatmosphere and excitement can be likened to Melbourne Cupday.

The race starts at 6.00am and competitors have eleven hoursto complete the race. The entire race is broadcast by themajor television stations.

Every year between twenty and thirty thousand avid joggersand runners will line up at the start line to tackle the gruelling92 km.

In order to qualify to run comrades you have to havecompleted a marathon in under 5 hours.

The September phenomenon always triggers for me the mostamazing story of guts and determination.

All those joggers and runners who decided that they weregoing to tackle Comrades started their training in September.For just over ten months every day they would pound thepavements in preparation for their big day in July.

On Comrades day they would line up at the start line and atexactly 6.00am the traditional crow of a rooster would bebroadcast over the loud speakers and the race would begin

Throughout the whole day this precession of runners wouldmake their way towards the finish, over hills some of themmore than 5 km in length, across never ending kilometres offlat roads through the country side, through towns andvillages.

The large majority of these runners have one goal in mind, tofinish the race within the prescribed eleven hours to crossthe finish line before the clock strikes 5.00pm

Continued Page 6.


2/8

Training ClubAchieving your goals at Step into Life New Members

Welcome!Shaun ClarkDarren RousettyNarelle Tabone

Welcome BackCaroline Hinton Adams

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 September:

50 points Solange Delgado

Elizabeth FernandesNatasha Pregnalato

200 points Dale KilpatrickSimone McKenzie

500 points Salinda DiasLoretta FitzpatrickRachel Warner

1000 points Andrew LeszkoMelissa Brown

1,500 points

Member Birthdays

Happy Birthday!OCTOBER

These members receive 3 FREE EXTRA sessionsto do this month at Step into Life Keysborough.

5thMaree Folino

7thRachel Warner

8thJill Davis

8thPaul Henderson

10thJoanne Matse

12thTrish Lear

18thDonna Treadwell

19thJanine Kenming

20thJason Montgomery

21stDonna Fincham

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

Wear it with pride, youve earned it!

Member AchievementsNew to Fitness Category 4!Solange Delgado

New to Fitness Category 5!Natalie PiqueChristie Jones

Shonagh Massrahim

New to Fitness Category 6!Darren Roussetty

Jan CoggerMargaret Thomson If any other members have any achievements they would like to sharewith the rou lease email them to me at ke sborou h@ste intolife.com

New to Fitness Category 7!

Fitness Cat 2! Fitness Cat 3!


3/8

Member ProfileSalinda Dias

MerchandiseNothing like a bit of retail therapy!

Great car protection and to keep cool in summerfor only $16.50 plus all your lazy buddies willknow you are out there staying fit & healthy.

SundayOctober 14

th

Spring into Shape II 4km/8km walk/run

SaturdayOctober 20th

Step into Life Spring BallGet dressed in your finest and celebrate! Also including Trainer of the year awards

RSVPs 28thSeptember to your trainer

A great night for all of us to dress up,Cost is around $95 a ticket

Fri Oct 26th

Fri Nov 2

nd

Sat Nov 3rd

Fri Nov 9th

Sat Nov 10thSun Nov 11th

BOOTCAMPSTraining to:

BURN the FATGET the STRENGTH

INCREASE your SPEED3 WEEKS OF HEALTHY WEEKENDS

FRIDAYS 8PM

SATURDAYS 6AM

SUNDAY 2PMSunday

November 4th

Keysborough Competition

Even teams are made up from members of Keysborough to compete against eachother in a fun competition, notices go out first week of October for more information

1pm

Sunday

November 18th

Spring into Shape II 4km/8km

walk/runSundayNovember 25th

Olympic Dream fun runRun or walk alongside our Olympians and support the Australian Olympic Team as

they prepare for Beijing.To enter visit www.ausrun.com.au

8:30am5km & 10 km

Run

SundayDecember 2nd

SIL Keysborough Christmas LunchAt wachter Reserve, forms go out early November for more information

Midday

EventsWhat is happening

Questions..

Where were you born?

Goa, India

What is your current profession?Beautician

What sports have you been involved with during your life / bestachievement?I was state (Goa) level Netball and Volleyball player. Also participated inathletics when in high school

What is your favourite naughty treat when your instructors aren'tlooking?Eating all possible unhealthy foods as it is more tasty

What primary & secondary schools did you attend?Sacred Heart High School (India)

What is the nicest thing anyone has ever done for you?It is difficult to answer this question as I remember all the wrong thingspeople did.

What is your goal for the next 6 months - exercise or other?To be fit in spite I am carring

Interests and Hobbies?Cooking, listening to music, making flowers, sewing and gardening

What results have you seen since you started with Step into Life?Since I enrolled, I have lost weight and become flexible; thanks to Aaronfor pushing me

Salinda has been a member of Step into Life

Keysborough since 14thNovember 2005


4/8

Health & Fitness Article

25 running tipsWhatever your running abilityTheres something here for you

12 Go hill runningThe only way to improve your running fitness is to stress the lungsand your muscles and theres no better way to achieve this than on

an energy-sapping hill. Run up at three-quarter pace, jog down, runup at three-quarter pace, jog down you get the idea.

13 Be careful out thereDo everything within your power to avoid injury. Start your sessionswith a light jog/power walk. Then increase the intensity gradually. Runhard during your workout and cool down and stretch fully afterwards.

14 Raise those kneesAvoid injury too by practicing functional mobility exercises. Examplesare high knee walking, high knee cantering and lunging. These willhelp your running muscles.

15 Know your heartWork out your true maximum heart rate (MHR). The standard way towork out the rate is to subtract your age from 220 but if youre seriousabout training, there are training tools such as Polar Heart Rate

monitors which can help you with your training. Speak to your trainerto find out more.

After a warm-up, run for three minutes as hard and as consistently asyou can, then rest for two minutes, and then run again for threeminutes at your max. Count your heart rate. This is your true MHR.Unless youre a beginner and youre still building up your fitnesslevels, run at between 75 and 87 per cent. This will give you thegreatest fitness benefits, says Munroe.

16 Keep a recordBe anal start recording your training sessions in your exercise diary.Its a good way to boost confidence because it shows a series ofquantifiable gains or it will if youre doing everything right.

17 Partner upRunning becomes much easier when you have a friend/group to spuryou on.

18 Stay hydratedDrink even if youre not thirsty. The body has a poor thirstmechanism, says Adam Mead, senior dietician at Guys and StThomas Hospital in London. When youre thirsty its already too late.If theres even a five per cent drop in hydration levels yourperformance will tail off.

19 Know your fluidsHydrate with water if your run is less than 15 miles. Use a sports drinkif its longer. Take on fluid every 15 minutes of exercise

20 Get snackingDont run on an empty stomach. About 60 to 90 minutes before a run,have a sandwich, a sports drink or a glass of milk and a muffin, saysMead.

21 Eat right

Base your meals around carbs such as pasta, rice and potatoes. Youshould aim to eat about 70 per cent carbs, 15 per cent protein and 15per cent fat. During any physical activity you use a crucial fuel calledglycogen, which comes from carbohydrates. You need to make sureyoure eating sufficient amounts. You need protein to build new cellsand muscle, adds Mead.

22 Do your sumsBe scientific about it. You should aim to eat five grammes ofcarbohydrate and one gramme of protein per kilo of bodyweight perday.

23 Eat as soon as youve runThis will aid recovery. Something like a banana is ideal because ithas a high glycaemic index (GI) and will give an immediate boost ofenergy. For your main meal, eat carbohydrates with a low GI thosethat release energy slowly such as sweet potatoes and brown or

Basmati rice.

1 Watch your footingMake sure your heel strikes the ground first, rather than the ball of yourfoot, advises Sajjad Afzal, a podiatrist to UK athletes. Run smoothly andrhythmically. If you hit the ground with the side or the ball of your foot, itwill roll. This has a domino effect on the rest of the body and can causecommon running injuries such as shin splints, runners knee and backpain

2 Be style consciousSee a specialist to improve your running style. It could be a coach or apodiatrist, but even a member of staff in a good running shop will be ableto analyse the way you run and offer tips.

3 Get pumpingMove your arms more. If your arms go forward, your knees will go forward thats how our bodies are made, says personal trainer John Munroe. Ifyou have a bigger range of movement with your arms, your legs will have agreater movement too. And if you move your arms really quickly, your legswill move really quickly!

4 Judge your paceIt may sound obvious but if you want to run a fast marathon or 10k race,you first have to learn how to judge your speed and maintain consistency.Paula Radcliffe knows by the way her foot strikes the ground how fast sheis running and will hit that mile marker at five mins 15 secs, or three to fourseconds either side of that, every time, says Munroe. Start by runningthree eight-minute miles in a week. The next week try to beat that. If youdo this youll get quicker. Over a period of time you will learn to work outyour speed.

5 Be progressiveDont train too hard too soon. If you do you will increase your risk of injuryor plain, simple fatigue. Many newcomers give up because theyve tried togo too far, too fast and have failed.

6 Work it!Thats no excuse to slack. Work hard and remember that you get out ofrunning what you put in.

7 Test yourselfCompete in races as part of a plan to gauge fitness, progression and racepace. Putting races in your calendar will also force you to train harder

8 Test yourselfCompete in fun runs as part of a plan to gauge fitness, progression andrace pace. Putting fun runs in your calendar will also force you to trainharder

9 See the bigger pictureDont ignore the rest of your body. Running doesnt just require strong legsand a good pair of lungs. To hold your body in the right running postureover the distance requires strong core stability. Do a weekly session ofcircuit training to make sure the whole body is getting a workout. A sessionshould include press-ups, crunches, jump squats, burpees, reverse curls,split jumps and running on the spot with high knees

10 Lift weightsDo resistance/toning training, too. Exercises that will help your runninginclude dumbbell squats, lunges, shoulder press and dumbbell bent overrows.

11 Shake up your trainingTry Fartlek training. Developed in the 1930s, this is a less structured formof interval training, and something you can easily do while out on yourruns. The idea is to run flat out, jog for a while, then sprint again. If youwant something a little more structured try this program, devised bypersonal coach and ex-international long jumper John Munroe. Pick twotrees about 30 metres apart. Run 60 per cent of your top speed ormaximum heart rate and jog back. On the second go, run at 70 per centand jog back and then at 80 per cent and then back to 60. Do this for tenminutes


5/8

24 Chill out in the bathForget having a hot soak after a run. Its the worst thingyou can do because it encourages the micro-tears in yourmuscles to bleed out, which increases soreness. Have an

ice bath instead. Its what most top athletes do because ithelps flush lactic acid out of the muscles and boosts theimmune system. Unless you have half a tonne of ice tohand, run the tub with cold water and jump in for aboutfive minutes

25 Take a multivitamin as insuranceAthletes require more minerals and vitamins than theaverage person thanks to the stresses of running. Eachstride can cause tiny amounts of damage to the red bloodcells in the feet, and running also produces damagingfree radicals. Vitamins and minerals can help mop themup. Multivitamins and fish oils are also great at filling innutrional holes.

Run & Become, Great Britain

Thanks to:Run & Become, Great Britain

Healthy RecipeAt Last - Guilt Free Eating!

Salmon steak with orange-balsamic glaze

Ingredients

1/4 cup orange juice concentrate1/4 cup balsamic vinegar1 tablespoon extra-virgin olive oil2 cloves garlic, finely chopped1 tablespoon finely chopped fresh rosemary1/2 teaspoon salt1/8 teaspoon freshly ground black pepper4 salmon steaks (about 6 ounces each)Vegetable cooking sprayPreparationPlace first 7 ingredients in a large sealable plastic bag. Shakewell. Add salmon and refrigerate 30 minutes to 1 hour.Remove steaks from marinade and pat dry with a papertowel. Coat grill with cooking spray and heat on high. Grill

steaks, turning once halfway through, until no longertranslucent in the center, about 4 minutes per side. Makes 4servings. Source: Epicurious

Our Trainers in MotionA Jumping Progression

Wow They Jump

High!

Trainers onlyhad tocomplete ahard 6

minutes ofgridironrunning uphill, pulsesquats withweights,medicane ballsitupsdownhill,squat jumps,bandsshoulder raise& weightsshoulder

raise. Thanksto our teammembers;DiedrieTrishMichelleWaynoShaunShaz


6/8

ReferralsHelp a friend to have fun reachingtheir health and fitness goals too!

Your friend will thank youand so will we!

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 you

refer can attend at the venue of theirchoice.

The referral gifts:

You may choose to receive either 2 movie tickets or a $20 Coles-Myer voucher

for each friend who joins Step intoLife as a result of your referral.

OR

Franchise DirectoryVIC

Balwyn NorthBeaumarisBendigoBentleighBox HillCamberwellCarlton NorthCaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendonElthamElwood

FrankstonGreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysboroughMalvernMill ParkMoonee PondsMorningtonMt WaverleyMurrumbeenaNewtown-GeelongNarre WarrenPakenham (NEW)Port MelbourneReservoirRingwoodSouth YarraSt Kilda (NEW)Sunbury (NEW)TemplestoweThornburyVermont southWellington - SaleWerribeeWheelers HillWilliamstownYarraville

QLD

BroadbeachCaboolture ChermsideEverton ParkKawanaMackay (NEW)Pacific PinesPelican Waters (NEW)Runaway BayTewantin (NEW)Wilston

NTCasuarina

ACT

GungahlinANU

NSWAlburyAvalonBalmoralBaulkham HillsBlacktownBlakehurstBurwood (NEW)Chipping NortonCollaroy (NEW)CronullaDrummoyneEarlwoodFrenchs Forest

(NEW)GlebeGlenmore ParkLeonayManlyMirandaParramattaPeakhurstPenrithQueens ParkRose BayRushcutters BaySans SouciShellharbourSt ClairTamworth

Terrigal

SACampbelltownBlackwoodGawler (NEW)Golden GroveMagillMawson Lakes(NEW)Morphett ValeMitchell ParkMt GambierModburyNorth Haven (NEW)Port LincolnProspectWest LakesHenley BeachHallett CoveSalisbury (NEW)Seacliff (NEW)WACanning ValeIlukaNorth Beach (NEW)SubiacoSwan View (NEW)

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.

Directors Desk Cont.

Continued from page 1

As the afternoon draws on so they becomemore and more anxious as they know thattime is running out and they will need toincrease their pace, but their legs are soreand weary.

It is the most amazing sight to see thesecompetitors who have been on their feetfor almost eleven hours running the lastfour hundred meters around the oval to thefinish line .Some of them need to be helpedby fellow runners to cross the line, some ofthem walk 10 meters and then stop for arest, walk another 10 meters and rest againand some even crawl the last few meters tocross the line.

At exactly 4.59pm and 50 secs the mayorof the town walks out to the finish line, turnshis back so that he is unable to see therunners coming towards the finishing line ,raises the starter pistol above his head andwaits for the clock to strike 5.00pm.At exactly 5.00pm he pulls the trigger andthe race is over !!!!!!!!

Every year there are runners making theirway around the oval or within a few metersof the finish line when the guns goes off tosignal the end of the race.

It is a heart breaking sight to see a grownman standing a meter from the finish linetotally exhausted after running for elevenhours knowing that he did not qualify for amedal by just one or two seconds .

The September phenomenon is here againand I have no doubt that thousands ofpeople around the country have chosen

this month to start their new exercisingroutine.

All the best

Mark CohenDirector

We do it outdoors


7/8

FASTA PASTAEYSBOROUGH

330 CHELTHAM ROAD

KEYSBOROUGH

9769 1999FAX: 9769 0799

Receive 25% off YOUR MEALS & DRINKS!(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

ASPENDALE Denise RobinsonPh: 0411 411 833

bythebaykinesiology.com.au

Receive 10% of all kinesiology consultations

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

NOBLE PARK - 9547 5977Manager: Maria

Receive 2 FREE weekly movieswith any new release movie rentalwww.videoezy.com.au

Waverly Gardens

Village Cinemas

WAVERLY GARDENS

SHOPPING CENTRE

9558 4866Manager: Anthony

www.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.

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 STREETNOBLE PARK9547 6712

Manager: Craig

Recieve 10% off

(discount excludes milk)

INFORMATION FORMSAVAILABLE FROM YOUR

TRAINER

1800 087 [email protected]

machesterunity.com.au/stepintolife

Receive Special RatesExclusive KeepFit waiting periods waived forclaiming on you training. Conditions Apply.

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 $50 for all visits (ie no initial visitcharge of $55). 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

NUTRIONIST

MARIA 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.

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 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

Tuesday7:15am

Toning

6:00 pm

Toning

7:15 pm

Toning

Wednesday6:00 am

Cardio

6:00 pm

Cardio

7:15 pm

Kids

7:15 pm

Cardio

Thursday6:00 pm

Toning

7:15 pm

Toning

Friday6:00 am

Cardio

Saturday8:00 am

Cardio

9:00 am

Toning

Sunday

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 SessionFun & 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 pm

7:15am6 pm

7:15 pm

6 am6 pm

7:15 pm

6 pm7:15pm

6 am9 am 8 am

1ST

Oct 2nd

Oct 3rd

Oct 4th

Oct 5th

Oct 6th

Oct

RESISTANCEBANDS

FITNESS TEST6:30 PM

RESISTANCEBANDS

KICKBOXING WEIGHTSCARDIO IN

PARKFITNESS TEST

8AM

8th

Oct 9th

Oct 10th

Oct 11th

Oct 12th

Oct 13th

Oct

WEIGHTS KICKBOXING WEIGHTSCARDIO IN

PARKFITBALL

CARDIO ONROADS

RESISTANCEBANDS

CARDIO ONROADS

15th

Oct 16TH

Oct 17th

Oct 18th

Oct 19th

Oct 20th

Oct

FITBALLCARDIO IN

PARKFITBALL

CARDIO ONROADS

RESISTANCEBANDS

KICKBOXING WEIGHTS KICKBOXING

22nd

Oct 23rd

Oct 24th

Oct 25th

Oct 26th

Oct 27th

Oct

RESISTANCEBAND

CARDIO ONROADS

RESISTANCEBANDS

KICKBOXING WEIGHTSCARDIO IN

PARKFITBALL

CARDIO INPARK

29thOct 30thOct 31stOct 1stNov 2ndNov 3rdNov

WEIGHTS KICKBOXING WEIGHTSCARDIO IN

PARKFITBALL

CARDIO ON

ROADS

RESISTANCE

BANDS

CARDIO ON

ROADS

5th

Nov 6th

Nov 7th

Nov 8th

Nov 9th

Nov 10th

Nov

FITBALLCARDIOGAMES

FITBALLCARDIO ON

ROADSRESISTANCE

BANDSKICKBOXING WEIGHTS KICKBOXING

Sessions areheld at

Wachter ReserveKingsclere Ave.KeysboroughMelways RefPage 89 E8

BookingsAre required forALL Sessions

Wet WeatherIf wet weather,

session is still runat the reserve.If wish not to attendwhen raining please

notify your trainerand arrange a

makeup session

Documents

32- Fresh Air Newsletter OCTOBER 2007