33- Fresh Air Newsletter NOVEMBER 2007

8/12/2019 33- Fresh Air Newsletter NOVEMBER 2007

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Local News

SPRING INTO SHAPE SERIES IINAME TOTAL

TIMEDISTANCE TIME

PERKM

Paul Issai 15:04 4km 3:46

Rob Formorso 18:43 4km 4:41

Melissa Brown 52:44 8km 6:35

Trish Lear 32:47 4km 8:11

Aaron Edwards 20:37 4km 5:09

Timetable Changes6am Monday closedNew 7:15am Toning Tuesday

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

November 2007, Issue 14

Directors DeskOn Saturday the 20thOctober I had the pleasure of being invitedto and attending the Step into Life Victoria Celebration Ball for2007.

This ball is organized by Step into Life Victoria and is acelebration for Victorian Franchisees, Trainers, Clients andfriends.

The Ball was held at a function centre at Albert Park (where theAustralian Grand Prix is held) and the invitation stated that therewould be a Live band, Hypnotist and entertainment and dancinguntil late.

The dress code was black tie.

Whilst getting ready and taking the tuxedo out of hybernation Ithought to myself I could be over dressing for this function.

How wrong I was, if you think that people dressed upglamoursly for the Caulfield Cup that was held that afternoon,then you needed to see how dressed up the Step into LifeFranchisees and their Clients were that attended the ball. Therewere long flowing ball gowns in all the latest fashion colours,their were tuxedos and dinner suits, jewellery and accessories

THE STEP INTO LIFE FRANCHISEES AND MEMBERS WEREMAKING A STATEMENT.

The evening was a huge success. The hypnotist had theaudience in stitches with laughter and I must say Paul

Garbelotto the franchisee from Step into Life Greensboroughand Eltham rode is horse , actually his chair but he wasconvinced it was a horse as well as any professional jockeycould of and if any one knows Caroline Smith the Franchiseefrom Step into Life Bentleigh could you please tell her that thecrowd at the MCG for the footy grand final have all gone homenow and she can stop selling her peanuts and cold drinks.My wife and I were seated at a table with guests invited by Stepinto Life Victoria who represent organisations and bodies thathave all had an involvement with Step into Life in one way oranother.

It was truly gratifying and very rewarding to hear these guestsspeak so highly of all our Franchisees and everybody involvedat Step into Life. Having all been involved in the industry formany, many years they were so amazed at the relationships

that existed between the Step into Life franchisees and theirclients. They all could see and feel that there was a genuinebond and care factor that existed between Franchisee andclient and this was so evident on the night.

Each of them commented on how friendly and approachable allour franchisees were and how highly their clients spoke of them.

To round off a truly great evening I was tapped on the shoulderby a Step into Life client on the dance floor who was seriouslyinto the music and dancing up a storm I recognize you fromCity to Surf she said having to almost scream to be heard overthe music. I nodded in recognition and asked if she was havingfun to which she replied Step into Life has been the best thingthat has ever happened to me, Im a different person, just lookat me

I guess those words say it all.All the best

Mark CohenDirector

Romaines & Petes WeddingI had the pleasure of attending a beautiful outdoorwedding between Romaine and Pete held atDingley Golf club. A light breeze (the weatherheld!) with awesome 90s love songs, Kate sangbeautifully while they were at the altar. Sweet andfunny things happened to make the moments oftheir wedding more memorable.Congragulations Romaine & Pete

BootCamps

Left Photo is from theFriday night bootcamp

done in October.(From left to right)

Wayno, Monica, Donna,Daz, Zofia, Maria, Rasa &

Christie.

Fri Nov 2nd, Sat Nov 3rd,Fri Nov 9

th, Sat Nov 10

th

& Sun Nov 11th

Next Bootcamp

Package beginsJanuary 4th.

S.I.L Ball 200720 of usrepresentedKeysborough atthe SIL Ball. Anawesome nightof dancing,awards and achance to dressup and lookgreat! We wereone of theloudest groupsthere with the

best dancers &we were thebest lookin !

Join us for the next one on Nov 18th


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Training Club

Achieving your goals at Step into Life

New Members Welcome!Candice Roussety

Helen De La Plaza

Peter Roussos

Monica Homans

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 October:

50 pointsDarren RoussetyNatalie PiqueShaun Clark

200 pointsJoy KartonDavid FormosoJason MontgomeryDorsha Tong

500 pointsZofia OktabaRoss Bartlett

1000 pointsDonna Marshall

1,500 points

Member BirthdaysHappy Birthday!

OCTOBERThese members receive 3 FREE EXTRA sessions

to do this month at Step into Life Keysborough.

3rd

Harrison Oudman

6th

Chloe Trindall

6th Raymond Wong

7th Michelle Karton

17th Jaiden Madafferi

17th Belinda Cisterunio

21st Shaun Clark

25th- Leslie Edwards

30th

Collette Fitzpatrick

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!Solan e Dela o

New to Fitness Category 6!Natalie Pique If any other members have any achievements they would like to sharewith the group please email them to me at [email protected] New to Fitness Category 7!Darren Rousetty

THE CITY ROMP

Part treasure hunt, part amazing race all over Melbourne in just 4 hours.Eg. our first question was at the State Library. We had to go into the photoexhibition, find the picture of Dr Dre and look at the three photos oppositeand identify which one had won an Oscar for Best Screenplay. Thequestions were all multiple choice, and the answers were writtensomewhere around. Dale was a superstar with his compass, leading theway, basically dragging some of us along. Izzy was our superstar fastwalker - walking the clues back to the checkpoints for us (we weren'tallowed to run) so that those of us who were that little bit slower couldcontinue on to the next checkpoint knowing that Izzy would catch up. Wehad a brilliant time, and can't wait for next year. ~ Michelle KartonWayno, Tan, Izzy, Dale, Bernz and Michelle Finished 13thin the categoryand 14thoverall out of 1888! Well Done Team Cha Cha ChaSee their results at: http://www.cityromp.com/full_results/0

Round the bay in a dayWayno went in the Round The Bayin a Day bike ride. He did the

100km ride from Sorrento toMelbourne. He spent 4 hours 52minutes riding, but took 8 and a halfhours to complete the ride, whatwith stopping for coffee, lunch, towatch the horse races (one of thegirls he was riding with had a horseracing that she wanted to stop andwatch), stopping for more coffee,etc.


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Member ProfileMaria Madafferi

Merchandise

Capped T shirt $24

Fri Nov 2n

Sat Nov 3

rd

Fri Nov 9th

Sat Nov 10

th

Sun Nov 11th

BOOTCAMPS to:BURN the FAT

GET the STRENGTHINCREASE your SPEED

FRIDAYS 8PM

SATURDAYS 6AM

SUNDAY 2PMSunday

November 18thSpring into Shape III 4km/8km

walk/runSunday

November 25thOlympic Dream fun run

Run or walk alongside our Olympians and support the Australian Olympic Team asthey prepare for Beijing. To enter visit www.ausrun.com.au

8:30am5km & 10 km

RunSunday

December 2nd

SIL Keysborough Competition & Christmas Lunch

At wachter Reserve, forms go out early November for more informationMidday

EventsWhat is happening

Questions..

Where were you born?In a house in Italy

What is your current profession?I wouldnt call it "profession" i'd call it more like "just turning up for work"!kidding, i handle admin at our own business...oh and make tea andcoffee.... order don's lunch..... organise social events....

What sports have you been involved with during your life / bestachievement?Didnt do much sport as i was growing up, hence that's why i was "growingout"....Starting going to the gym in my mid 20's. So here i am mid 30's

and still goin....little bit more rusty these days, but it's all good. Bestachievement....10km fun run at Jels Park. Dont know what was so funabout it, but glad to have made it to the end with out getting a lift home inthe St Johns Ambulance.

What is your favorite naughtly treat?peanuts, chocolate, icecream....anything with high grams of fat!

What primary schools and secondary schools did you attend?Maralinga Primary (any one remember Mr Evens the sports teacher?? haha ) and Chandler Secondary College ... Chandler High School back inmy days.

What is the nicest thing anyone has ever done for you?I can't really remember.... thats a difficult one. Not all that often anyway.

What is your goal for the next 6 months - excercise or other?to get to Cat 7.

Interest and Hobbies?music, music and music. keeping fit.

What results have you seen since you started with Sil?Big improvement on fitness....weight loss...

Maria has been a member of Step into Life

Keysborough since 17thJuly 2006


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Health & Fitness Article

Those Moody BluesResearch has shown that certain individuals are more proneto depression at certain times in life. Depression in women,for instance, may first occur at puberty because of thepressures of becoming a young woman. But, there is more todepression that what meets the mind.

Nature has made the human species remarkably skilful inmanaging emotional ups and downs successfully on its own. But,when you cannot for some reason, there is no need to despair.Heres help!

Picture this. The issue of breaking away from the family and

facing adulthood, for instance, causes teenagers to doubtthemselves and turn inwards. Likewise, divorce, sexual problems,a limited work horizon, personal disappointments, past unresolvedgrief and abuse may bring on depression in the middle years.

Depression among the elderly is also common. This may beattributed to the death of friends and in the family, physical andmental limitations, and thoughts of impending death. Womenexperience depression twice as frequently as men. They are alsoespecially prone to experience depression in association withhormonal changes in the body.

We are fortunate that symptoms of depressed turbulence do notaffect the majority among us. Because, the human species isremarkably resilient in managing emotional ups and downssuccessfully on its own? Yes! However, not all types of mild,short-term episodes of depression and anxiety merit the help ofmental health professionals. So also occasional moodiness, or adepressed feeling, which is not likely to be symptomatic of mentaldisturbance, but merely a part of every day functioning.Well, if you are constantly depressed, try to first gain controlof your emotions. Thereafter

Sit quietly.

Think of what exactly is disturbing you.

Take a good look at how you respond to daily events.

See how you can make adjustments to reduce your stresslevels.

Dont blame others for your problems.

Try to deal with your basic mood difficulties. Develop your own strategy/strategies to get over

your stresses.

Try to reduce your frustration levels.

Exercise regularly for 20 minutes, 3-4 times aweek.

Go for a 30-minute walk, 3-4 times a week.

Eat healthy and nutritious food.

Eat 4-5 servings of fruits and vegetables,everyday.

Avoid sugar and caffeine. Remember: sugar andcaffeine raise your stress levels.

Develop a hobby to take your mind away fromstress.

try relaxation, yoga, meditation, music tapes etc.,

Communicate clearly with the important people inyour life. This will help you immensely.

Become socially involved.

Read your favourite magazine to relax.

Read a humorous book to laugh your stressesaway.

Watch a TV comedy show.

Go to a movie which will make you smile.

Join a self-help group in your area.

Most important. If none of these works consult your doctorand/or a psychiatrist who will not only be able to offer you help,but also provide treatment to control your moody blues.

www.knowyourday.com


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Step into Life BallAwards Snap Shot

The Ball was a huge success; thank you to all thosemembers who attended the night, there were 342 ofyou and you all looked absolutely stunning. To thosewho couldnt attend, we missed you and willhopefully see at next years ball.

There were also some outstanding awardspresented on the night:

Trainer of the Year went to:

Donna Douglas of Step into Life Cheltenham!

Nominees for Super Achiever Award:

Marg Gazzard Newtown WINNER!Silivia Mennilli Box HillHelen Plousi BentleighKerry Bourke Camberwell

Nettie Rudkin ChelseaNicole Schubert CheltenhamKath Olsson CroydonPatricia Aquilina EssendonCathy Clark IvanhoeTanya Thompson KeysboroughMirella Panetta Moonee PondsCorinne Smith MurrumbeenaLucy Di Bartolo TemplestoweMegan Goodman ThornburyMargaret Condon Werribee

Nominees for Raving Fan Award:

Christine Wilson Chelsea WINNER!Danielle Ko Box HillCarla Hawley BentleighDenise Thompson CamberwellBernie Vaux CheltenhamNicole Earle CroydonGabby Judd EssendonJudith Meadows IvanhoePaul Issai KeysboroughTrevor Brown Moonee PondsVanessa Bluett MurrumbeenaLauren Spencer RingwoodDianne Shelley Thornbury

Congratulations to all who were nominated.

*Nomination submissions of the winners comingsoon.

Check out our website under News/Article

Nicky PartridgeInstitute Director of AIF

and Cathy StaceyDirector of SIL (Vic)with Winner of the

Raving Fan ChristineWilson of Chelsea

Craig Knox ManagingDirector of FitnessVictoria and Cathy

Stacey with the Winnerof Super Achiever

Award, Marg Gazzardof Newtown

.

Trainer of the Year

2007Donna Douglas of

CheltenhamThank you toSportsco who

sponsored this award

A very special mention to our sponsors whosupported the SIL Annual Ball

Thank you Jon Yarnall of SPORTSCO for sponsoringthe Trainer of the Year Award with a voucher for twopairs of running shoes. SPORTSCO is Australiasleading franchised sports retailer.SPORTSCO pridethemselves on being able to explain to you insimple, easy-to-understand language, exactly how thelatest sports technology is integrated into clothing andfootwear and how the benefits will surprise, amazeand even astonish you. Watch this space for anupcoming very special announcement betweenSportsco and Step into Life!

Thank you to Pink Lady Chocolates Jacqui Harvey

for donating a delightful chocolate hamper. Pink Ladychocolates are makers of superior, premiumschocolates. Their chocolates feature a distinctivemelt-in-your-mouth quality; chocolate lovers will notbe disappointed! Pink Chocolates are at David Jones,Myer stores and specialist chocolate shops.

Thank you to Stephen McGrath from Rock PortraitPhotographyfor donating $800 worth of photoshoots and prints to one of our very lucky prize

winners. Rock portrait specialise in natural & glamourportraits, family photography, pets, corporate and

private events,web-site products custom shoots byrequest. For more information, please visit

www.rockportrait.com.au.

The Back in Motion Health Group were excited at theopportunity to sponsor Step Into Lifes Annual Ball.Back in Motion Health is Australias largestphysiotherapy group and we are still growing with 20clinics in Melbourne and three in South Australia!

Our physiotherapists specialise in using acombination of services tailored to the individual inorder to provide a holistic treatment program to get

you back to sport or back to work as soon aspossible. As well as traditional physiotherapy, ourclinics offer Pilates, Massage and even injury-specific Personal Training as distinct services. Wedont believe in providing short term fixes and havefound that using a combination of these services isthe best way to keep our clients well for the long term.

While we trust your personal training with Step intoLife will go fantastically well, injuries are anunfortunate fact of life. If you are nursing an injury,would like that little niggle checked out, or simplywant to treat yourself to a massage, ring us to bookfor a Free Initial Assessment and feel free to usethe voucher attached to go towards your firsttreatment. Early treatment of injuries gives the bestoutcome!

Step into Life Ball

Please visitwww.backinmotion.com.au

or ring 1300MyHealth tocontact your nearest clinic.

We wish you great healthand success and trust youwill go well in your personaltraining with Step into Life.


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Check out the Keysie members looking fantastic in more photos online at www.rockportrait.com.au

BBBBOOT CAMP PHOTOSOOT CAMP PHOTOSOOT CAMP PHOTOSOOT CAMP PHOTOS

STEP INTO LIFE BALLSTEP INTO LIFE BALLSTEP INTO LIFE BALLSTEP INTO LIFE BALLPhoto is from Fridays Navy Seal BootCamp 2ndNovember

Left to right is Rob, Maree, Jason, Donna, Daz, Rasa, Wayno, Simone & Christie

Special thanks to the Keysie members that attended the ball and those that nominated your trainer for Trainer of the year (which placedequal 2

nd!). Congragulations to Paul Issai who was nominated for raving fan and Tanya Thomson who was nominated for biggest achiever

awards. It was a great night of dancing, laughs and photos.Members attended and supported their trainer at the Victorian 2007 Step into Life Annual Ball:Donna Marshall Tanya Thomson Maree Folino Michelle Karton Dorsha TongHonee Aboulhosn Margaret Thomson Natasha Pregnalato Aleasha Murray Christie JonesWayne Abrehart Semra Ataman Andrew Irish Karyn Gamgee Diedrie NurhadLeslie Edwards Daryl Edwards Robert Formoso Darren Roussety Paul Issai


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Members Benefits Just show our S.I.L ke rin to receive discounts

Our Health ProfessionalsSOUTH 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

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.

MOBILE MASSAGE

DONNA COMES TO YOU!

0427 978 860Remedial Massage

Therapist: Donna Fincham

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

NUTRIONIST

MARIA COMES TO YOU 0431 704 406

Nutrionist: Maria Pantelidis

50% off for members

Use our special Health Fund to claim at the above professionalsINFORMATION FORMS

AVAILABLE FROM YOURTRAINER

1800 087 [email protected]

machesterunity.com.au/stepintolife

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

Our Favourite Local Restaurants/Food StoresFASTA PASTAEYSBOROUGH

330 CHELTHAM ROAD

KEYSBOROUGH

9769 1999FAX: 9769 0799

Receive 25% off YOUR MEALS & DRINKS!(not valid on public holidays or on other

promotions)

CAF SHOP G1 PARKMORESHOPPING CENTRE

Ph/fax: 9769 1466

Manager: Matthew Ong

Receive a FREE hot drink with any mealpurchase.

PARKMORE SHOPPINGCENTRE

9798 2716Open till 10pm every night.

Owner: Simon

Receive 15% OFFANY SUBS (limit 1 per person)

More Local Discounts available next month so watch these spaces.


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Entertainment401 PRINCESS HIGHWAY,

NOBLE PARK NOBLE PARK - 9547 5977Manager: Maria

Receive 2 FREE weekly movies

with 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

Sporting GoodsWAVERLY 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

LONSDALE STREETDANDENONG

9792 2578Manager: Darren

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

Excluding sale items.

Health & Beauty StoresBE HEALTHY

HEALTHY 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

Salindas Beauty Saloon

NOBLE PARK

Waxing, pedicures, manicures

& facials

9558 4279

Beautician: Salinda

If get 3 things done,Receive the 4thfor FREE

NOBLE MENSHAIRDRESSING

1B FRANK STREET

NOBLE PARK9562 4771

Hairdressors:Dominc, Tony & Trish

Receive 15% off haircutDo colours and ladies hair too

COMES TO YOU! 0417 524 464

CHRISTINE HARPER

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

bloodstream.Receive 10% off

BUDJET BUYS17 BUCKLEY STREET

NOBLE PARK

9547 6712

Manager: Craig

Recieve 10% off

(discount excludes milk)

LeisureSHOP 8 320-326

CHELTHAM ROADKEYSBOROUGH

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

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


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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.

Healthy RecipeAt Last - Guilt Free Eating!

Seared Atlantic salmon with tomatobraised beans

Serving size:Serves 4Cuisine type:Modern AustralianCooking time:More than 1 hourSpecial options:Gluten free, Lactose free,Low fatCourse:Main

From the December 2005 issue ofAustralian House and Gardenmagazine.

INGREDIENTS

cup extra virgin olive oil, plus 1tablespoon extra

4 cloves garlic, peeled and lightly bruisedwith the flat side of a knife1 kg ripe tomatoes, blanched, seeded androughly chopped500g green beans, topped cup basil leaves4 x 200g skinless Atlantic salmon fillets, pinbones removed

METHOD

Heat the oil in a heavy-based pan with atight-fitting lid. Add garlic and fry for about 3minutes, or until golden all over. Addtomato and simmer for 5 minutes. Add

beans, stir through. Cover and simmer oververy low heat for 45 minutes withoutstirring. Add basil leaves for last 10minutes. Season.

Over moderately high heat, heat a heavy-based frypan big enough to hold the 4pieces of fish without overlapping. Addextra olive oil. Season salmon and fry forabout 2 minutes per side, or until golden oneach side. Allow to rest in pan for 2 minutesbefore serving. Serve salmon over braisedbeans.

We do it outdoors


10/10

Monday6:00 pm

Cardio

7:15 pm

Cardio

Tuesday

7:15am

Toning

6:00 pm

Toning

7:15 pm

Toning

Wednesday6:00 am

Cardio

6:00 pm

Cardio

7:15 pmKids

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 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

CARDIO TONING CARDIO TONING CARDIO TONING CARDIO

6 pm7:15 pm

7:15am6 pm

7:15 pm

6 am

6 pm7:15 pm

6 pm7:15 pm

6 am9 am 8 am

29th

Oct 30th

Oct 31st

Oct 1st

Nov 2nd

Nov 3rd

Nov

KICKBOXING WEIGHTS CARDIO IN PARK FITBALL 4KM TIME TRIALRESISTANCE

BANDS4KM TIME TRIAL

5thNov 6thNov 7thNov 8thNov 9thNov 10thNov

CARDIO GAMES FITBALL 4KM TIME TRIAL RESISTANCEBANDS KICKBOXING WEIGHTS KICKBOXING

12th

Nov 13th

Nov 14th

Nov 15th

Nov 16th

Nov 17th

Nov

CARDIO ONROADS

RESISTANCEBANDS

KICKBOXING WEIGHTS CARDIO IN PARK FITBALL CARDIO IN PARK

19thNov 20thNov 21stNov 22ndNov 23rdNov 24thNov

KICKBOXING WEIGHTS CARDIO IN PARK FITBALLCARDIO ON

ROADSRESISTANCE

BANDSCARDIO ON

ROADS

26thNov 27thNov 28thNov 29thNov 30thNov 1STDec

CARDIO IN PARK FITBALLCARDIO ON

ROADSRESISTANCE

BANDSKICKBOXING WEIGHTS KICKBOXING

3rd

Dec 4th

Dec 5th

Dec 6th

Dec 7th

Dec 8th

Dec

FITNESS TEST6:30PM

RESISTANCEBANDS

KICKBOXING WEIGHTS CARDIO IN PARK FITNESS TEST 7AM

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 pleasenotify your trainer

and arrange amakeup session

Documents

33- Fresh Air Newsletter NOVEMBER 2007