56- Fresh Air Newsletter OCTOBER 2009 Keysborough

8/12/2019 56- Fresh Air Newsletter OCTOBER 2009 Keysborough

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Timetable (note the changes are in bold)Monday 9:15am

Cardio5:30pmToning

6pmCardio

7:15pmCardio

Tuesday 6:00amToning

4:15pmToning

6:45pmKickbox

Wednesday 6:00am

Cardio

9:15am

Toning

5:30pm

Cardio

6:45pm

CardioThursday 9:15am

Kickbox4:15pmKickbox

6:00pmToning

7:15pmToning

Friday 6:00amCardio

4:15pmPowerflex

Saturday 8:30amKickbox

November BootCamp Pkg

Fridays 6:45pm&

Sundays 2pmBookings are essential

To all cardio sessions need to bring your own boxing gloves.Dont have your own? You may purchase one from your trainer.

October 2009, Issue 37tep into Life Keysboroughhone:(03) 8502 8775 or 0423 852 262 E-mail:[email protected]

PLEASE SEE LAST PAGE FOR CHANGES IN TONING ROTATION

Local News Directors Desk

Spring is in the air.

Dear Members, family and friends

Im sure you have all noticed in the past few weeks thatwhen you get up in the mornings to attend your earlymorning class its much lighter and the same applies whenyou leave work in the evenings to attend your eveningclasses.

It is a strange thing that happens during this time of year inAustralia, as the sun starts to rise earlier and set later sosome trigger goes off in our body chemistry and peoplearound the country decide to start exercising for a multitudeof different reasons.

For some people it is a wonderful experience and theybenefit from this increase in activity, improved fitness, andwell being. For others it can be a time of mixed emotions andfrustration.

Why you may ask?

At this time of the year when people decide its now time toexercise they start off with a bang, on comes the traininggear and off they go at 100 miles an hour, and yes, youguessed it after a few days they are either exhausted,fatigued or in most cases have incurred some form of strain,pulled muscle or injury.

It is very important that you start your exercising routine at arate and pace that is comfortable and sustainable. Your Stepinto Life trainer will guide you so that you exercise at thecorrect intensity and for the correct duration of time so thatyour body is able to handle the workload and be able torecover for the next session.

If you have diligently trained through winter then you will be

able to handle the increased intensity and your trainer willmodify your sessions accordingly.

It is very important that you let your trainer know if you haveincurred an injury or if you feel that a certain area or muscleis hurting. Your trainer is qualified to assess the situation andthey will advise you accordingly so that the correct course ofaction is taken.

Continued on page 2Boxing GlovesAvailable in S, M, or LFor $23

Also available to assist isPolar Heart Rate MonitorsMany models available from $120

Congratulations to Melissa Brown & DhaniChandrasegran as they have both announced thatthey are Pregnant! Brownie is due in April & Dhaniis due in May! Babies!

Congratulations to Kerrie Gubbels! Cause its nowKerrie Foster as she has just returned from herhoneymoon & wedding & back for more training!Congrats Kez!

November 1sbegins our training competition be rewarded by

your trainer & be motivated to train heaps for an awesomeresult & a holiday at the end! Gifts & awards will be given tothose who reach a certain milestone but only the top scorer willwin the holiday for two! This scoring comp is only for Keysiemembers so your odds for winning are huge apply a diet(seek GP or nutritional advice as which is best for you).Include outside exercise, walking, jogging, bike riding,swimming etc. Scoring cards will be placed in your diaries butyoull have to update them at every session as they mustremain in the box. Weigh & measure before you start to seewhat else comes out of this fantastic challenge.To get you moving from October 15th to November receive 1free extra session for each run/walk/ride/swim for 45 min youdo & record in your diary. Invite your friends to share in yourcurrent success & the opportunity to participate in our comp.They have 3 FREE sessions & you will receive 20 bonus pointsto start off your challenge if they complete it before November.


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Training ClubAchieving your goals at Step into Life

New MembersWelcome! Welcome Back!Cindy Dauria Sam Walker

Emily Cangy

Elsa Cangy

Melissa Young

Henny Setiabud

Goal setting is a key element to gainingfitness, weight loss and improved healthbenefits. At all Step into Life sessions we addtraining points to your training club tally (youcan see your total on your fortnightlyperformance report).

Points gained are a measure of yourcommitment to your training.

Ask your instructor to help you set some time

lines for your goals.

Awards achieved in September:

50 pointsDaniel Batt

200 points

500 points

1000 points

Member BirthdaysHappy Birthday!

Choose a raffle prize as a gift!(prizes will expire end of the month, so use it before then)

5th

Maree Folino

6th Jess Guest

8th

Melissa Vaillant

11th

Shivani Keecha

12th Suzi Cvetkoski

13th

Ainsley White

20th

Jason Montgomery

21st Donna Fincham

23rd

John Mitchem

25th

Cristina Cvetkoski

28th

Edwin Keecha

Directors Desk continued

I am sure you have all heard of the saying no pain no gain, well this saying has different interpretations and whilst it isimportant that you exercise in a zone where you will benefit the most it is also important that you are able to distinguishbetween the pain from burning muscles as your trainer pushes you through a session and the pain from an injured muscletelling you that you have caused damage

If you speak to any long distance runner they will all tell you that the success to distance running is to accumulate kms inyour legs, it takes a long time to build up a level of fitness and stamina to enjoy long distance running and it doesnt happenover night.

To be fit and healthy is an amazing feeling but it does not happen instantaneously and you need to understand that to get fitand strong your trainer will manage your training so that it is an enjoyable, sustainable and for the most part injury freeexperience .

All the best

Mark CohenDirector

Well Done Guys!

Show off your hardwork by purchasingyour Training Clubawards points shirt

for $22


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4/8

Health & Fitness ArticleTap Your Body's Hidden Talents

There are stupid human tricks and then there are these five awesomephysiological feats.

Women have the ability to grow an entire person (or six!) inside their bodieswhich, frankly, makes Criss Angel look like a bar magician. Butthat's not allthe human body can perform plenty of other amazing (and useful) acts.

Stop needle pain!

Make your next flu shot feel less piercing by putting pressure around the area that's about to be stuck, says Ross I. Donaldson, M.D., M.P.H.,assistant clinical professor of medicine at UCLA's David Geffen School of Medicine. "Make a circle with your thumb and forefinger and pushdown for a few seconds as you're receiving the shot," he says. By stimulating receptors for pressure or touch, you can override nearby painreceptors in your skin. "It confuses your nerves, so a shot feels more like a gentle poke than a sharp jab," Donaldson says.

Silence hiccups!Take the deepest breath you can, hold it for 10 seconds, then, without exhaling, suck in more air and hold it for five more seconds. Finallystill without exhaling!breathe in as much more air as you can squeeze in, hold for another five seconds, and exhale. Then breathenormally. This technique immobilizes the diaphragm (the muscle at the base of your lungs), preventing the spasms. Luc Morris, M. D., andhis colleagues at the New York University School of Medicine tested the method on 30 patients who were prone to frequent hiccups. "Itworked immediately on everyone who could do it," he says.

Break a fainting spell!Cross your legs, squeeze your thighs, and contract your abs. You can feel faint when your blood pressure drops and blood pools in yourextremities. By tensing muscles, you keep your BP up and divert blood back to your heart and brain. University of Amsterdam researchers

who tested muscle-tightening exercises found that they reduced the risk of passing out by 30 percent.

Heal nighttime heartburn!Feeling the fire? Sleep on your left side. This preserves the natural curve of the esophagus, which helps keep stomach acid from creepingup. (When you sleep on your back or on your right side, gravity straightens out the curve.) A study by Graduate Hospital in Philadelphiafound that frequent heartburn sufferers had fewer episodes when they slept on their left sides than when they slept on their backs or rightsides.

Hold back tears!If you're tearing up at an inappropriate moment, just clear your throat. "It interrupts the mechanism in the nasal passage and larynx thatcontrols crying," says Rebecca Nagy, a Charlotte, North Carolina-based meditation expert. Plus, after you clear your throat, you tend toswallow. This lifts your tongue to the roof of your mouth, which blocks the soft palate, making you unable to cry. "I've suggested thistechnique many times to brides and grooms who had trouble getting through their vows," Nagy says.

Source: http://www.womenshealthmag.com/health/human-body-feats

Quote of the Month"Your body will argue that there is no justifiable reason to continue. Your only recourse is to call on your spirit, whichfortunately functions independently of logic." Tim Noakes


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Dingley DozenFun Run 2009

Healthy Recipe 1At Last - Guilt Free Eating!

SpringPasta

Serves: 4Broad beans, leafy salad greens, asparagusand an array of fresh herbs are just a fewexamples of the beautiful spring veggies thatshould be forming part of your meals at this

time of year. Enjoy this fresh light spring pasta.It is quick and easy to prepare and tastes great!

INGREDIENTS 400g broad beans in the pod 200g fresh asparagus, trimmed and cut intopieces 200g sugar snap peas, trimmed 50ml olive oil 375g wide rigatoni pasta Sea salt and black pepper to taste 4 Tbsp Parmesan cheese

METHOD

To prepare broad beans: Shell the broad beans(400g should give you about 1 cup of shelledbeans). Drop the beans into a large saucepan oflightly salted boiling water and cooked for 2minutes.Drain the beans and cool quickly with cold water.Double-peel the beans by slipping each bean outof its tough skin. Set aside.To prepare the asparagus and peas bring asecond saucepan of lightly salted water to theboil. Add the asparagus for 2 minutes, and thenadd the peas for a further 2 minutes. Drain andset aside. Cook pasta until al dente. Placeveggies, pasta and olive oil in a saucepan andheat gently until warmed through. Add salt andpepper to taste. Serve with a shaving of

parmesan cheese.This pasta dish is best enjoyed with a greensalad consisting of an array of salad greens,fresh herbs and a light olive oildressing. Enjoy!Nutritional InformationPer serveEnergy (Kilojoules) 2200KJ, Carbohydrates 73g,Protein 20.5g, Fat 16gFibre 10.25gPrepared by:Vicky KurielBSc.(Exercise Physiology), Master of Nutrition &Dietetics APD S orts Dietitian

6km

Srete32.58 min5.30min a kmFirst FunRun!

6kmBenny33.21 min5.34min a kmFirst FunRun!

6kmSuzi33.40 min5.37min a kmFirst DingleyDozenRunner!

6kmCristina35.09 min5.51min a km

First FunRun & PB!

6km40.14 min6.42min a kmBeat lastyears time by2 min & shewas crook!

12km1.11.02 hr

5.55min a kmRan it likeher 6kmtime!

12km1.19.45 hr6.39min a kmBiggestdistance!


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Healthy Recipe 2At Last - Guilt Free Eating!FestiveFruit Cake

Cooking Time: 1hourServes: 8

INGREDIENTS

60 grams Apricots (dried and chopped)1 teaspoon Bicarbonate soda500 grams Dried Fruit1 1/2 cups Flour (self raising)75 grams Ginger (chopped)2 teaspoons Honey1 teaspoon Mixed Spice1 cup Orange (juice)1 cup Pumpkin (mashed)

METHOD

1. Place dried mixed fruit, choppedapricots and honey/golden syrup in asaucepan with fruit juice.

2. Bring to boil and simmer for about 5mins. Allow to cool.

3. Add mashed pumpkin or potato to thefruit and mix well.

4. Sift flour, bicarbonate of soda and mixspice together and add to fruit.

5. Add chopped nuts or ginger and mix

well to combine.6. Grease a 20cm square or 22cm x

12cm cake tin with a little oil and linebase with baking paper.

7. Bake at 160 degrees for 1 hours.

Recipe Courtesy of Nutrition Australia

Referrals Thanks for Referring Your FriendsAt Step into Life we value your patronage and the people you refer to ourprogram.

In return for your support we would like to show our appreciation by rewarding youwith a gift from the national referral program.

The national referral program includes every Step into Life venue in Australia.The person you refer can attend at the venue of their choice.

The referral gifts:You may choose to receive either

2 movie tickets or

a $20 Coles-Myer voucherfor each friend who joins Step into Life as a result of your referral.

OR

http://www.stepintolife.com.au/tell-a-friend member.php

Members BenefitsDiscounts & Offers

Please support our national and local traders, and take advantage of the

discounts they offer. Simply, show youre Step into Life key ring to thestaff of participating outlets.

SUBSCRIBE & SAVE OVER 43%Treat yourself and your partner, mate or even your neighbour and subscribe toMen's Health and Women's Health magazine for JUST $26 every quarter byautomatic credit card payment. You'll SAVE a massive $85 off the full price inthe first year. Plus both of these fantastic magazines will be delivered direct toyou FREE. Also, this offer is RISK FREE - you can cancel at anytime, noquestions asked!

SAVE yourself over 43%

www.subscribetoday.com.au/8201 Fresh Right Now

Planning yourshopping?

Want to eat healthybut cant keep trackof the fruit & veggies

in season?

www.FreshRightNow.comThe easy way to find out what is in

season.


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Our Health Professionals

MOBILE COMES TO YOU0427 978 860

Receive 50% off your firstconsultations

& 10% off consultations thereafter.

PARKMORE OSTEOPATHY159 KINGSCLERE AVE, KEYSBOROUGH

9711 7562

Receive concession rates.

ChelseaDenise Robinson ~ 0411 411 833

Receive 10% off all consults.Rebate available with Manchester

Unity

SOUTH EASTERNCHIROPRACTIC CLINIC

292 CORRIGAN ROAD KEYSBOROUGH9798 1402

Complimentary Initial ConsultationValued at $70 & $30 off Orthoticsif prescribed

159 KINGSCLERE AVE, KEYSBOROUGH9711 7562

receive 10% off all consultations

1800 087 374

Receive Special Rates &Exclusive KeepFit waiting periodswaived for claiming on yourtraining.

Our FoodFASTA PASTAEYSBOROUGH

330 CHELTHAM ROAD, KEYSBOROUGH

Receive 25% off total bill.Max $20 off.

CAF

SHOP G1 PARKMORE SHOPPING CENTRE9769 1466

Receive a FREE hot drink with any mealpurchase.

(effectively works out to 20% off)

NOBLE PARK - Cnr Douglas St & HeatheronSANDOWN Cnr Princess Hwy & Browns Rd

FREE bottled water or yoghurt withevery sub/wrap purchase

(effectively works out to 20% off)

MehfilIndian Restaurant 9798 7544

291 Corrigan Road, Keysborough

Receive 20% offSunday to Thursday Evenings

Open 5pm to 10pmCash Only

Mordialoc Kebab9590 9154

204 Lower Dandenong Road

Kebab & Can for $8(works out to 15% off)

Our Entertainment

401 PRINCESS HWY, NOBLE PARK 9547 5977Receive 50% off the Ezycard (get it for $4.95)

With Ezycard:New Releasefor a $1 less

WeekliesFor only a $1Retail DVDsFor 10% off

DANDENONG

SKATE CENTRE41 PRINCESS HWY, DANDENONG 9794 8039

Receive 20%off

KINGS

COMPLEX366 BOUNDARY RD, DINGLEY 9558 3222

Receive 10%

off

LE MANSGRAND PRIX

11-55 WATERVIEW CLOSE, DANDENONG STH 8787 8178

Receive 15%off MembersPrices & $5

offmembership

Cnr Nepean Hwy & Warrigal Rd, 9583 1244

Membersreceive 2

Games for$15

(usually $20)(works out tobe 25% off)

SPRINGVALE 9547 4774

www.mycmsite.com.au/michellek

Receive ExtraFree Gift

Our Needs

SPORTSMART Ian Street, NOBLE PARK 9548 5188

Get the rightfootwear

20% OFFFOOTWEAR

(at Noble Parkstore only)

0422 248 283 SOUTH EASTERN SUBURBS

Keep your KidsActive with the

Outdoor FitnessProgram for Kids

Receive

25% off thesession fees

Specialising & Consulting in Nutrition & Supplements

20% off theRetail Price& ongoingnutritionalassistance

Fat burning &Weight gaining

packsavailable also

Members BenefitsDiscounts & Offers Please support our national and local traders,and take advantage of the discounts they offer. Simply, show youre Step into Life key ring to the staff of participating outlets.


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Franchise Directory

We do it outdoors

VICCaroline SpringsCaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendonElthamElwoodGlen IrisGreensborough

HamptonHawthornHeidelbergIvanhoeKewKeysboroughLilydaleMalvern EastMill ParkMoonee PondsMordialloc NEWMorningtonMt WaverleyMurrumbeenaMT Eliza NEWPakenhamPort MelbourneReservoirRichmondRingwoodSouth YarraSt KildaSunburyTemplestoweThornburyVermont SouthWantirnaWellington - SaleWerribee

Wheelers HillWilliamstownWodongaYarraville

New ZealandAucklandBrowns Bay

SANovar Gardens NEWCampbelltownBlackwoodGawlerGolden GroveFlagstaff HillKensington GardensMawson LakesMitchell ParkMt GambierModbury

NorthgateNorth HavenProspectWest LakesHenley BeachHallett CoveSeacliffUnley/Goodwood

WAAlexander HeightsNEWCanning ValeCarine

Cockburn CtrlEdgewaterIlukaMargaret RiverStirlingSouth Perth NEWSwan ViewQuinns RocksWillettonWembley

VICBalwynBeaumaris

BendigoBentleighBerwickBox HillCamberwellCarlton

NSWAlburyBaulkham HillsBlacktownBlakehurstCollaroyCoogee NEWCranebrookDrummoyneEarlwoodEnfieldFrenchs Forest

GlebeGlenbrookGlenmore ParkKellyvilleManlyMirandaParramattaPeakhurstPenrithQueens ParkRose BayRushcutters BaySans SouciShellharbour

St ClairSt IvesSutherlandTerrigalWarners BayW. Pennant HillsWilloughby

QLDBroadbeachBuderimCaloundra NEWEverton ParkForest Lakes

NEWKawanaLockyer ValleyMackayMorningside NEWPacific PinesRunaway BayStanthorpe NEWWilston

Become a Trainer Get qualified

Step into Life has a fantastic opportunity for you to become a qualifiedPersonal Trainer.

We are inviting Step into Life members that would like to learn about

becoming a Personal Trainer to an obligation free information session. Wewill tell you how easy it is for you to become a qualified Personal Trainer.

We have Franchise territories available throughout Australia andNew Zealand.

f you know any trainers or people with an interest in health and fitness thatwould love to run their own Franchise business, please let them know about

his exciting opportunity.$1000 referral bonus for any one you refer that becomes a Franchise owner.

Toning Rotation what to bring to toning sessionsPLEASE NOTE THE CHANGES IN THE ROTATION IS WEEKLY

SEP 28TH

to the 3rd

OCT OCT 5TH

to the 10th

OCT OCT 12TH

to the 17th

OCT

FITBALL BANDS WEIGHTS

OCT 19TH

to the 24th

OCT OCT 26TH

to the 31st

OCT NOV 2ND

to the 7th

NOV


NOV 9TH

to the 14th

NOV NOV 16TH

to the 21ST

NOV NOV 23RD

to the 28th

NOV


Dont have your own? Youll need one. You may purchase one from your trainer...

Fitballs55cm Blue or Green $50.50

65cm Blue or Green $59.00

75cm Blue or Green $65.00

Resistance BandsGreen (Light) $30

Red (Medium) $32

Blue (Hard) $37

Documents

56- Fresh Air Newsletter OCTOBER 2009 Keysborough