34- Fresh Air Newsletter DECEMBER 2007

8/12/2019 34- Fresh Air Newsletter DECEMBER 2007

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Local NewsSPRING INTO SHAPE SERIES III

Timetable ChangesFrom December 2

nd:

8am cardio on Saturdays are now at 7am

9am toning on Saturdays are now at 8amNo Training on Dec 24

th& Dec 25

th

No Training on Dec 31st& Jan 1

st

Only Evening sessions on Dec 26th& Jan 2

nd

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

December 2007, Issue 15

Directors DeskStep into Life Clients, Family andFriendsI hope this issue of Fresh Air findsyou in great health.

It gives me great pleasure to share with you ourexciting news about the launch of the Step into LifeTreat Yourself shopping cart.

The Treat Yourself section of our site can be foundat http://www.stepintolife.com.au/treat-yourself.php

BUT it is not live yet!

Treat yourself is going live on November 30th

at5:00pmwith a range of exciting ordering specials.

I know you have all been training for months andgetting your mouse and internet skills to be superfast to make sure you get some of the launchordering specials!

Be a WINNER - The first 100 shopping cartcustomers will receive FREE Prizes. Please lookat our launch specials and prizes on page 2.

Whilst creating the shopping cart we have beenmindful of the high standard of customer service thatwe strive to provide for all Step into Life members.When placing an order on the shopping cart you willstill be able to collect the items you have orderedfrom your trainer and pay your trainer directly. Thismeans no postage charges need be passed ontomembers and it maintains the very importantrelationship with you and your trainer even whilstshopping.

The Treat Yourself section of the site still has a few

more features that will be added in the comingweeks. One of these features will allow you toprovide your email address so you can be advised ofNew Releases and Special Offers.

As always we value your feedback and if there areproduct items that you would like to see in the rangeand available on the site, please drop us an email tolet us know.

With Christmas and New Year fast approaching whynot buy a gift that will help a friend or family membertake a step towards increased fitness and health.

Enjoy shopping.

Continued on Page 5.

BootCampsSixteen members completed the Navy Seals bootcamp at

Chelsea beach for the last Bootcamp for the year.Drenched with water, sand where there shouldnt be sand andbootcamp scars (see photos page of Shaz) to remind them of

the event. Each member that completed a bootcamp will receivea special certificate for their achievement.

Next Bootcam acka e be ins Januar 4th2008. oh-ah!

NAME TOTALTIME

DISTANCE TIME PERKM

Paul Issai 16:36 4km 3:53

Rob Formorso 19:45 4km 4:37

Melissa Brown 28:36 4km 6:41

Trish Lear 34:05 4km 7:59

Aaron Edwards 22:49 4km 5:20

Above Navys seals bootcamp, from left to right Rob,Leszko, Donna, Jodie, Maree, Jason, Izzy, Daz, Az, Rasa,Simone, Wayno, Christie, Monica, Shaun, Tanya & Shaz


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Training Club

Achieving your goals at Step into Life

New Members Welcome!Douglas Rangiawha Elizabeth SalfateMaria Rangiawha Sisira KarunarathmaJean Baker Rick QuachAlthea DSouza Dianne GoldsburyAlex Frolov

Goal setting is a key element to gaining fitness,weight loss and improved health benefits. At allStep into Life sessions we add training points toyour training club tally (you can see your total onyour fortnightly performance report).

Points gained are a measure of yourcommitment to your training. Ask your instructorto help you set some time lines for your goals.

Awards achieved in November

50 pointsNarelle TaboneMonica Homans

200 pointsKristina DavidsonBelinda Cisterunio

500 pointsChristie Jones

Alicia BlakeAdam Fabris

Member BirthdaysHappy Birthday!

DECEMBER

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

4th Anthony Madafferi

4th Tanya Whiteside

9th Douglas Rangiawha

10th Kate Richardson

12th Bronwen Sherry

16th Natalie Keil

16th Jan Cogger

17th

- Silvana Moslih21st Yathavan Sriharan

26th Diedre Nurhadi

27th Kety MiguelCONGRATULATIONS!!

You can reward yourself by purchasing your training club shirt or singlet.Wear it with pride, youve earned it!

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

Member AchievementsNew to Fitness Category 4!

Vanessa Brown

New to Fitness Category 5!Rick QuachMandi TreziseMajuri SriharanDouglas RangiawhaDorsha TongPeter Roussos

New to Fitness Category 6!Alex Frolov

Shaun Clark


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Member ProfileLoretta Fitzpatrick

MerchandiseNothing like a bit of retailtherapy!

New Treat Yourself shopping cart launch .

Dont miss out November 30that 5:00pm

the shopping cart will go live with launchprizes.

www.stepintolife.com.au/treat-yourself.php

Sunday

December 2

nd

SIL Keysborough Competition & Christmas Lunch

At wachter Reserve 11am for Keysie Comp and 1pm for Christmas Lunch

Midday

MondayDecember 3

rd

Fitness Test 6:30 pm instead of the6pm and 7:15pm Sessions

SaturdayDecember 8

th

Fitness Test 7am instead of the SaturdayMorning sessions

FridayJanuary 4th

Bootcamps New Years Resolution Package BeginsMore details available later in the month

EarlyFebrurary

Step into Life Keysboroughs 3 year Anniversary Celebration venue, date and time to bedetermined

Events What is happening

Questions..Where were you born?

The Angliss Hospital in Upper Ferntree Gully

What is your current profession?Administration for a Superannuation company in Camberwell

What sports have you been involved with during your life /best achievement?As a kid I was involved in Swimming, Dancing, Tennis, Volley Ball.Best achievement was recently completing the Great Vic BikeRide, 120Km over two days. Before joining SIL I would never havedone that.

What is your favourite naughtly treat?Beer and Lasagne

What primary schools and secondary schools did you attend?St. John the Baptist Primary School. Boronia Heights SecondarySchool

What is the nicest thing anyone has ever done for you?My Dad knocked my dodgy bungalow down whilst I was awayoverseas this year and built me a brand new bungalow with amassive wardrobe and bathroom. It was a complete surprise whenI came home.

What is your goal for the next 6 months - excercise or other?I want to get as fit and healthy as I can before I leave to go toIreland for a years working holiday in March...

Interest and Hobbies?Travelling the world

What results have you seen since you started with Sil?I've lost 20 kg since starting Sil

Loretta been a member of Step into Life

Keysborough since 7th

August 2006.


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Health & Fitness Article

Dehydration - A major cause of decreased humansports performance!

What is dehydration?

Dehydration is the excessive loss of water from the body,as from illness or fluid deprivation. Any person whoexercises on a regular basis is susceptible to the effects ofeven mild fluid loss. The value of the body's mostimportant nutrient, water, cannot be underestimated.

Exercise produces body heat, and too much body heatreduces exercise capacity. As the core body temperature

rises, blood flow to the skin increases, and the bodyattempts to cool itself by sweating. During intenseexercise, the body temperature rises as high as 39degrees Celsius (105 degrees Fahrenheit) and the muscletemperature can rise as high as 40 degrees Celsius (108degrees Fahrenheit). These temperatures make exercisedifficult because the body and muscles are competing forblood.

As the body temperature rises, oxygen becomes more of acommodity due to increased circulatory demands. Oxygenis needed to help with the cooling process, and reducesthe amount of oxygen available for vital organs, which can

lead to severe health risks as well as a drop in athleticperformance.When you start exercising, as much as two percent of thebody water is lost. Although this amount is considered a"normal" range for humans, it is certainly not an optimumlevel for athletic performance. Below is a table thatsummarizes the effects of minimal fluid loss duringexercise.

Dehydration can cause any or all of the following:

Increased heart rate (beats per minute) Increased lactate acid in muscles (increased bloodacidity) Increased body temperature Decreased strength

Any of the following medical conditions: heat cramping,heat exhaustion & heat stroke

Physical Symptoms and Effects of DehydrationBodyWater Lost

Symptoms

1 % Few symptoms or signs of any thirst present;however, there is a marked reduction in VO2max.

2% Beginning to feel thirsty; loss of endurancecapacity and appetite.

3% Dry mouth; performance impaired.

4% Increased effort for exercise, impatience,apathy, vague discomfort, loss of appetite.

5% Difficulty concentrating, increased pulse andbreathing, slowing of pace.

6-7% Further impairment of temperature regulation,higher pulse and breathing, flushed skin,sleepiness, tingling, stumbling, headache.

8-9% Dizziness, labored breathing, mental

confusion, further weakness.10% Muscle spasms, loss of balance, swelling of

tongue.

11% Heat Exhaustion, delirium, stroke, difficultyswallowing; death can occur.

The best way to avoid fluid loss is often the simplest: drinkplenty of fluids. Water is sufficient to replenish the fluidsthat are lost during exercise. However, water cannotreplace the minerals that are lost during exercise-inducedsweating. Sweating releases potassium, sodium andcalcium, which are vital for survival. These minerals, alsoknown as electrolytes, are not found in water. It is

therefore advisable to consume a supplement, whichcontains these added minerals, before any strenuousexercise.

One such supplement that contains these electrolytes is asports drink. Although these sports drinks can contain acombination of vitamins and minerals, they also containsimple and complex carbohydrates, predominantly simplesugars, which provide the athlete with an added amountof glucose. This glucose, which is converted by the bodyinto fuel, can later be used to power working muscles.

The carbohydrates that are found in sports drinks are

designed, when used as directed, to help in performance,but do not play a direct role in hydration. The addednutrients, potassium, sodium, and calcium, along with thewater content of the sports drink, are the determiningfactors in hydration.

Shaun at akickboxingsession

fluid lossperhaps??


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Prizes and Specials From our new online shopping cart!Be a WINNER - The first 100 shopping cart customers will receive FREE Prizes.

Customers1 to 10willreceive aFree fitballwith

any order.

(sizes 55cmand 65cm)

Customers11 to 30will

receive aFree t- shirtor Singletwith anyorder.

Customers31 to 45

will receivea Free cap

with anyorder.

Customers46 to 60

will receivea Free car

sunprotectorwith any

order

Customers61 to 70will

receive aFree

ShoulderBagwith any

order.

Customers71 to 80

will receivea Free sunvisor withany order.

Customers81 to 100

will receivea FREE eco

friendlyshoppingbagwith

any order.

Directors Desk continued from page 1.

Did you know that you can Tell a Friend about Step into Life? Ourmembers often enthusiastically tell other people how Step into Life ismaking a positive impact on their life and encourage their friends tojoin. You can to, simply go to http://www.stepintolife.com.au/tell-a-friend-member.php

If as a member you introduce a friend that becomes a member, youll berewarded with movie tickets or a Coles Myer voucher. Helping us buildour membership is really appreciated and we would like to show ourappreciation by thanking you in this way for every member you refer.

I would like to wish you and your families a happy Christmas and aprosperous and healthy New Year. We hope 2008 is an extra special

year for you.

RegardsDirectorLarry Cohen


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Health & fitness articlecontinued.Exercise scientists, along with savvy marketers, havedesigned the newest product to conquer dehydration- fitness water. This new product has taken regularwater and added minerals and vitamins, includingthose vital electrolytes, potassium, sodium andcalcium. This new product targets fitness enthusiaststhat want to protect against dehydration, but who arelooking to keep their calorie count and sugar intake toa minimum, which can help with weight loss goals.Caffeinated drinks should typically be avoided beforeand during exercise. Caffeinated products increaseurine output, which raises the amount of fluid loss.

This fluid loss is exactly what we are trying to avoid.Many people drink caffeinated drinks before exerciseto obtain extra energy. A suggestion to those whoneed the extra energy avoid the caffeine and takea vitamin B tablet instead. The vitamin B tablet willgive the extra energy desired, without the increasedfluid loss.

Another product to avoid, especially in relation tohydration, is alcohol. Alcohol, like caffeine, increasesurine output, which increases fluid loss. Althoughmost people will not consume alcohol just beforeexercising, it should be noted that a few drinks thenight before a morning workout could have a largenegative effect on hydration levels. If youre planningon exercising the morning after consuming alcohol,drink plenty of fluids, including those necessaryelectrolytes.

Taking in the required electrolytes, as well assatisfactory levels of fluids, will determine yourhydration level. It is vital to monitor the body and tocontinually take in fluids. By the time thirst sets in, thebody has already lost at least two percent of its fluid,and dehydration occurs. At any chance possiblebefore and during exercise consume fluids to avoidthe harmful consequences of dehydration.

Source:Mark Kovacs M.Ed,CSCS, USATF II (Sprints)Editor of High Performance Traininghealthfitness.com.au

Friday night bootcamps

Local residents disturbed after 9pm at night of raving loonieschanting, panting and sweating at all hours of the night at a park in

Dingley.

BOOTCAMPSCARS

CommandoCrawls in the Navy

SealsBoot camp leavesits mark on Shaz.Mother of 2 babyDylan & Hendo.


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Members Benefits Just show your S.I.L key ring 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.

NutritionistMARIA COMES TO YOU 0431 704 406

Nutritionist: 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.

PHOTO FINISHSpring into Shape

Series 3 Run. Fromleft to Right Trish, Mel,

Izzy Az & RobFinised to quickly toget it on camera

hehehe..


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Entertainment401 PRINCESS HIGHWAY,

NOBLE PARK

NOBLE PARK - 9547 5977Manager: Maria

Receive 2 FREE weekly movieswith any new release movie rental

www.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 STREET

DANDENONG

9792 2578

Manager: 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 MENS

HAIRDRESSING

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)

LeisureSPRINGVALE

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


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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!

There's no need to miss out on thepudding this Christmas with this lowfat, guilt free recipe. Filled withdelicious fruit and spices, serve it withbrandy custard or low fat ice-cream.

Ingredients

1 cup sweet potato,grated cup flour cup raisins cup dried apricots

2 tablespoons sugar2 tablespoons reducedfat margarine teaspoon cinnamon teaspoon nutmegpinch cloves1 egg white1 tablespoon skim milk teaspoon baking soda

Method (serves 5)

Combine first 10 ingredients, mix well.Add egg white. Combine milk &baking soda, add to mix. Stir until

combined. Spoon into a 3 cup steamed pudding

mould coated with cooking spray.Cover tight with lid coated in cookingspray.

Place mould on a shallow rack in astock pot, add boiling water until halfway up the sides of the moulds.Cover & cook in simmering water for40 minutes or until a knife comes outclean. Add water as necessary. Invertonto a plate and serve with brandycustard or low-fat ice cream. We do it outdoors


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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

Saturday7:00 am

Cardio

8:00 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 am8am 7am

3rd

Dec 4th

Dec 5th

Dec 6th

Dec 7th

Dec 8th

Dec

FITNESS TEST6:30PM

RESISTANCEBANDS

KICKBOXING WEIGHTS CARDIO IN PARK FITNESS TEST 7AM

10thDec 11thDec 12thDec 13thDec 14thDec 15thDec

KICKBOXING WEIGHTS CARDIO IN PARK FITBALL CARDIO ONROADS RESISTANCEBANDS CARDIO ONROADS

17th

Dec 18th

Dec 19th

Dec 20th

Dec 21st

Dec 22nd

Dec

CARDIO IN PARK FITBALLCARDIO ON

ROADSRESISTANCE

BANDSKICKBOXING WEIGHTS KICKBOXING

24thDec 25thDec 26thDec 27thDec 28thDec 29thDec

ONLY EVENING

KICKBOXINGWEIGHTS CARDIO IN PARK FITBALL CARDIO IN PARK

31stDec 1stJan 2ndJan 3rdJan 4thJan 5thJan

ONLY EVENING

CARDIO IN PARKFITBALL

CARDIO ONROADS

RESISTANCEBANDS

CARDIO ONROADS

7th

Jan 8th

Jan 9th

Jan 10th

Jan 11th

Jan 12th

Jan

CARDIO IN PARK 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 pleasenotify your trainer

and arrange amakeup session

DECEMBER TIMETABLE

Documents

34- Fresh Air Newsletter DECEMBER 2007