68- Fresh Air Newsletter OCTOBER 2010 Keysborough

8/12/2019 68- Fresh Air Newsletter OCTOBER 2010 Keysborough

1/8

TimetableMonday 5:30pm

Toning7:15pmCardio

Tuesday 6:00amToning

6:45pmToning

Wednesday 6:00amCardio

5:30pmCardio

6:45pmBox/Car

Thursday 4:00pmKickbox

6:00pmToning

7:15pmToning

Friday 6:00amCardio

PackagesPowerflex Wed 6:45pm

Bootcamps Fri 7pmDistance Train Sun 7:30am

Saturday 8:15amKickbox

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

October 2010, Issue 4ep into Life Keysboroughone:(03) 8502 8775 Mb:0423 852 262 E-mail:[email protected]

Local NewsWell Done to all our past & current members who did the Dingley Dozen FunRun in September! All their awesome results are listed below:Event Name Time3km Walk Julie Capper 24.56

Joy Karton 23.41Ben Holian 24.56

6km Run Srete Cvetkoski 26.16Jojo Matse 30.33Tan Whiteside 32.55Cristina Cvetkoski 33.31Shaz Hendo 36.38Suzi Cvetkoski 36.48Mel Brownie 39.45Shivani Keecha 42.42Michelle Karton 46.02

12km Run Ly Holian 1.05.54

Directors DeskExercise Ups andDowns

Dear Members

For some of you training with Step into Life in theoutdoors is a new experience while for many of you itspart of your way of life and you have been exercisingthe Step into Life way for months and years now.

I say the Step into Life way because at Step into Lifewe believe that we offer a unique way to help people tobegin exercising and more importantly we provide anenvironment that will help you maintain your exerciseroutine and make it part and parcel of your daily lives.

If you asked any of your fellow members who havebeen training with Step into Life they will tell you thatthey experience many up and down cyclesthroughout their training. Up cycles are when you arefull of energy, raring to go and cant get enoughexercise. Down cycles are when you seem to be

dragging your body around, dont have the motivationand cant seem to get going.

All of us experience these up and downs and theycan be brought on by a multitude of different reasons.The down cycle is generally the tough one to deal withbecause it is during these times that most people feelthat exercise falls into the too hard basket and theygive up.

The important thing is to understand when your body isexperiencing a down cycle is that firstly it will pass andsecondly there are little things that you can do to helpget through it.

Try changing your routine by asking your trainer if youcan:

Attend a different class time for a while (swap frommornings to evenings if you are able to).

Try a different type of class (i.e. one that you dontcurrently do).Tell your trainer that you are going through a downcycle and they will set you goals to help motivate you.

Continued on page 2

Boxing GlovesAvailable in S, M, or LFor $23

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

Please note that wet weather toning sessions will beheld at Dandenong South Primary School Hall.

The final days are counting down til yourpersonal trainer is off the marketpermanently! So to celebrate wepunished the groom & his men! Welldone to Shaz & Sue who qualified todirect this session & to the memberswho attended on the day to add on theminutes of punishment.

Melbourne MarathonPlease motivate andsupport our runnersthat are doing the

Melbourne Marathonon October 10

th.

Tracey Nelson is doingthe 10km & Mario Bird

will be doing 21km.This is the furthestdistance these 2

members have everrun! Well done guys


2/8

Training ClubAchieving your goals at Step into Life

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(you can 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 timelines for your goals.

Awards achieved in September:

50 pointsAnna Popo

200 pointsBrockwell Kong

500 points

1000 points

1500 pointsBen HolianLy HolianWayne Abrehart

2000 points

Directors Desk continued

Lower the intensity of your training for a while and simply enjoy your surroundings.

At your venue you will see fellow members wearing their Training Club T shirts and Singlets go up to a member that has a 1500 or

2000 Training Club award and ask them how they deal with the down cycles that they have experienced over the time. I have nodoubt that they will be able to help with great ideas that they have used in the past.

If it is any consolation even elite sportsmen and women experience these highs and lows. Have you ever noticed how yourfavourite sportsman or woman has a sub par performance or they loose form and go into a form slump for a period of time.

It happens to all of us at one time or another. Your trainer is there to help you, you just have to ask.

RegardsMark CohenDirector

Well Done Guys!

You can awardyourself & show toothers the time &

effort you have putinto your training by

purchasing yourTraining Club

awards points shirtfor $22

See the photos

page of themembers with their

200+ awards

Member BirthdaysHappy Birthday!

Receive 3 free extra sessions as a gift*!(*gift will expire end of the month, so use it before then)

1

st

Chia Taing5

th Maree Folino

6th

Jess Edwards

8th

Melissa Vaillant

8th

Paul Henderson

8th

Jill Davis

10TH

Joanne Matse

12th

Suzi Cvetkoski

12th

Trish Lear

20th Jason Montgomery

21st

Donna Fincham25

th Cristina Cvetkoski

25th

Vanneth Kong

28th Edwin Keecha

Book these free sessions with your Trainer

New MembersWelcome!

Hector Carballido


3/8

Events What is happening? Id love to join in!WHEN EVENTTYPE DETAILS

TIMES

Oct 2n EVENT Punish the Groom & His MenThe week before his wedding

Sat 9:30am

OCTOBER 2010 is WEIGHTS that i provide for ALL Toning SessionsOctober

2010FUN RUNFUN RUNFRIENDS

Spring into Shape IIMelbourne MarathonBring a Buddy Week

Sun 24t

Sun 10

Th

Mon 18th

NOVEMBER 2010 Need your RESISTANCE BANDS at ALL ToningSessions

November2010

FUN RUNFITNESSEVENT

Spring into Shape IIIFitness Test

Keysie Compeition

Sun 14t

Sat 20

th

Sun 28tht

DECEMBER 2010 Need your FITBALLS at ALL Toning SessionsDecember

2010SOCIAL Christmas Lunch

Januaray2011 EVENT Fund Raising Fitness Event

February2011

BENEFITS Pool

March2011

BENEFITS Roller Skating

Sophia WongSoph has been a

member of Step into Life

Keysborough since March 2009

SiL Keysies Member RewardsMember of the month will eitherreceive Unlimited sessions*for the month or a $30 S.I.Lclothing merchandise voucher**must be redeemed before the end of the month.

Member ProfileQuestions.Where were you born?

Melbourne

What is your current profession?

Student

What sport have you been involved with during your life/bestachievement?

Soccer mainly

What is your favourite naughty treats?

Cupcakes

What primary and secondary school did you attend?

Dingley Priumary School, Kilvington Girls Grammar and

Haileybury Girls College

What is the nicest thing anyone has done for you?.

Brought me a cupcake =)

What is your goal for the next six months exercises or other?

pass uni!

Interest and hobbies?

shopping

What is your favourite session and what results have youseen since starting SIL?

cardio kickboxing, im fitter =)

Merchandise

Choose from our fantastic range of heart rate monitors; just go to our website to view all styleswww.stepintolife.com/treat-yourself.php


4/8

Health and FitnessFoods for Fabulously Radiant Skin

We spend precious time and money on a daily basis applying various beauty products to our skin in anattempt to look our best. However many of us are missing the key ingredients. The health of our skin is infact very much dependent on what we put into our bodies rather than just what we apply to the outside. Hereare three of my basic dietary tips to ensure your skin looks and feels more radiant than ever before.

WaterWater or adequate hydration is by far the most important ingredient to healthy looking skin. Dry dull lifelesslooking skin is a sure sign that you are not receiving adequate water in your diet. Good hydration comes notonly from drinking an adequate amount of fluid but also by eating foods with a high water content, such asfruit and veggies. Apply strategies to your day to ensure you are drinking enough. For example always carrya water bottle with you, have one on your desk at work, in the car and sip on it at regular intervalsthroughout the day.

Good FatsOver the years fat has been labelled as a food to avoid or reduce in your diet. However this certainly doesnot apply to all fats. Monounsaturated fats such as those found in nuts, avocados, seeds and somevegetable oils are a healthy addition to any diet. Similarly, polyunsaturated fats found in fish oils, flaxseeds,soybeans and some nuts are equally as important. These good fats play a vital role in maintaining healthyskin. Include a variety of these foods as part of a well-balanced diet, your skin will thank-you for it.

AntioxidantsFoods rich in antioxidants have been touted as age-defying! Antioxidants will promote healthier, moreyouthful looking skin by protecting skin cells from the type of damage that can show up as signs ofpremature aging i.e. wrinkles. Antioxidants are found in an array of fruits and veggies, some examplesinclude blueberries, raspberries, cranberries and tomatoes. Foods high in antioxidants should be included inyour diet on a daily basis.

Vicky KurielBSc.(Exercise Physiology), Master of Nutrition & Dietetics (APD), Sports Dietitian


5/8

Sunny 6am sessions!

The ball line up, its weights this month!

kickboxing

Dingley dozen fun run

AWARDS FOR 200+ IN SEPTEMBER

Brockwell KongFirst Session 19th

April 2010Total # Sessions 46Fitness Tests 3BootCamps - 5 in Total

1 Teaser1 Recruits1 Marines1 Navy Seals1 Commandos

A Keysie Kommando of the MiniOlympics 2010

Ben HolianFirst Session 24

thJanuary 2008

Total # Sessions 349Fitness Tests 12BootCamps - 33 in Total

3 Teaser9 Recruits10 Marines11 Navy Seals1 Commandos

Keysie Competitions (2) 08 & 09Keysie Kommando of the MiniOlympics Years 2008, 2009 & 2010

Ly HolianFirst Session Total # Sessions 348Fitness Tests 12BootCamps - 22 in Total

7 Recruits7 Marines7 Navy Seals1 Commandos

Keysie Competitions (2) 08 & 09Keysie Kommando of the MiniOlympics Years 2008, 2009 & 2010


6/8

Healthy RecipeAt Last - Guilt Free Eating!

Herby Pasta Salad

(serves 6)

Per serving

250 calories, 2.2g fat

Preparation time 15 minutes

Cooking time 35 minutes

Ingredients

350g (12oz) penne (dry weight) 2 vegetable stock cubes 2 red peppers, seeded and cut into large pieces 2 yellow peppers, seeded and cut into large pieces 150 ml (5 fl oz) virtually fat-free fromage frais

2 teaspoons coarse-grain mustard 1 tablespoon chopped fresh chives 1 tablespoon chopped fresh chervil salt and black pepper good pinch of ground smoked paprika

Cooking Instructions

1. Boil the pasta in a large pan of water together with the stockcubes for added flavour.

2. Place the peppers on a hot barbecue or under a preheated hotgrill and cook for 5-6 minutes, until they start to blister andchange colour. Cool and peel away the skins.

3. When the pasta is cooked, drain through a colander andtransfer to a large mixing bowl. Add the cooked peppers.

4. In a separate bowl, mix together the remaining ingredients,except the paprika, and season with salt and pepper. Add tothe pasta and peppers and stir until well combined.

5. Spoon the salad into a serving dish, sprinkle with smokedpaprika and serve hot or cold dependingon the weather!

Top tip: Transform a plain herby pasta by adding barbecued sweet

capsicums. The salad can be made in advance, leaving you to add the

Referrals Thanks for Referring Your FriendsAt Step into Life we value your patronage and the people yourefer to our program.

In return for your support we would like to show our appreciation byrewarding you with a gift from the national referral program.

The national referral program includes every Step into Life venue inAustralia. 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.

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

Members BenefitsDiscounts & Offers

Please support our national and local traders, and takeadvantage of the discounts they offer. Simply, show youre Stepinto Life key ring to the staff of participating outlets.

SUBSCRIBE & SAVE OVER 43%Treat yourself and your partner, mate or even your neighbour andsubscribe to Men's Health and Women's Health magazine for JUST$26 every quarter by automatic credit card payment. You'll SAVE amassive $85 off the full price in the first year. Plus both of thesefantastic magazines will be delivered direct to you FREE. Also, thisoffer is RISK FREE - you can cancel at anytime, no questions asked!SAVE yourself over 43%www.subscribetoday.com.au/8201

Fresh Right Now

Planning your shopping?

Want to eat healthy butcant keep track of the fruit

& veggies in season?

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

Hear Step into Life LIVEon3AW with Denis Walter

Every Tuesday from 2.45pm starting at the end ofSeptember - Check out the link below to get a rundown ofwhats happening. Plus you can the listen live or watch livefrom the website.Even better call in tell us about your experience.http://www.3aw.com.au/denis-walters-daily-rundown/20081110-5l5x.html


7/8

Members Benefitsur national and local traders, and take advantage of the

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Disiscounts they offer. Simply, show youre Step into Life key ri

Our Health Professionals

RIGAN ROAD

BOROUGH

9798 1402

Dr. Jose & Dr. KevinValu

R

ELSEA Denise RobinsonPh: 0411 411 833

bythebaykinesiology.com.au

Rec

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MASSAGE

MES TO YOU!

0427 978 860Remedial Massage

Therapist: Donna Fincham

R

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SCLERE AVE

BOROUGH

9711 7562Dr Penny Gosling

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9711 7562

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TION FORMSE FROM YOURAINER

1800 087 [email protected]

machesterunity.com.au/stepintolife

Excluclaim

vourite Local Restaurants/Food Store

1 PARKMORE

ING CENTRE

Ph/fax: 9769 1466 Receiv

PARK - Cnrt & Heatheron Cnr PrincessBrowns Rd

Open till 11pm every night.

Open till 10.30pm every night

Receive

Healthy

Entertainment

ESS HIGHWAY,

LE PARK

NOBLE PARK - 9547 5977Manager: Maria

S POOL HALL - 366 BOUNDARY RD, DINGLEY 9558 3222E CENTRE - 41 PRINCESS HWY, DANDENONG 9794 8039CARTS-11-55 WATERVIEW CLOSE, DANDENONG STH 8787 8178BOWL - Cnr Nepean Hwy & Warrigal Rd, MENTONE 9583 1244

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ounts & Offers Please supporng to the staff of participating outlets.

omplimentary Initial Consultation

d at $70 & $30 off Orthotics if prescribedbate available with Manchester Unity

ive 10% of all kinesiology consultations

bate available with Manchester Unity

ceive 50%offyour first consultations& 10% offconsultations thereafter.bate available with Manchester Unity

urrent Step into Life members receiveconcession rates.

bate available with Manchester Unity

Receive 10% offall consultations

bate available with Manchester UnityReceive Special Rates

ive KeepFit waiting periods waived foring on your training. Conditions Apply.

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a FREE hot drink with any meal purchase.

A FREE Low Fat Berry/Vanilla Yogurt ORMount Franklin Water

With ANY Purchase $7 or overSalads, Wraps or 6inch Subs deals available

Present your keyring & This ad toHire 1 New Release, get 2 weeklies Free

10% OFF AT KINGS20% OFF AT SKATE CENTRE

15% OFF AT LEMANS & $5 OFF MEMBERSHIP2 GAMES FOR $15 AT TENPIN BOWL

20% off Haircut

& Children Hairdressing, Colours & Tips

Receive 20% off the retail price!ge of herbal teas for your immune system & GreenTeas for those extra fat burning results!

of the Dog Wash Facilities take your ownshampoo & towels.


8/8

Franchise Directory

We do it outdoors

VICCheltenham

ChelseaCranbourneCroydonDiamond CreekDoncasterEssendonElthamElwoodGlen IrisGreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysborough

LilydaleMalvern EastMoonee PondsMordiallocMorningtonMt WaverleyMurrumbeenaMt ElizaNarre Warren NEWOakleighPakenhamPort MelbournePrahran NEWReservoirRichmondRingwoodSouth YarraSt KildaSunburyTemplestoweThornburyTorquayVermont SouthWantirnaWellington - SaleWerribeeWheelers HillWilliamstownWodongaYarraville

NewZealandAucklandBrowns Bay

SANovar GardensCampbelltownBlackwoodBrightonFulham Gardens NEWGawlerGolden GroveKensington GardensMawson LakesMitchell ParkMt GambierModburyNorthgateNorth HavenProspectSalisbury

West LakesHallett CoveUnley/Goodwood

WAAlexander HeightsCanning ValeCarineCarramarCockburn CtrlEdgewaterEllenbrookIlukaKingsleyMyraee NEWStirling

South PerthSwan ViewQuinns RocksWillettonWembley

VICAspendale NEWBalwynBeaumarisBendigoBentleighBerwickBox HillCamberwell

CarltonCaroline SpringsCaulfield

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

Every member that attends the Info session will automatically receive a$500 voucher towards the cost of a Cert IV Personal Trainer.

Call1 300 134 136for more details

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 knowabout this exciting opportunity. $1000 referral bonus for any one you referhat becomes a Franchise owner.

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

MONTHLY

OCTOBER TONING SESSIONS ARE WEIGHTS

NOVEMBER TONING SESSIONS ARE RESISTANCE BANDS

DECEMBER TONING SESSIONS ARE FITNESS BALLS

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

NSWAlbury

Baulkham HillsBlacktownBlakehurstCollaroyCoogeeDrummoyneEarlwoodEnfieldGlebeGlenbrookGlenhavenGlenmore ParkKellyvilleManlyMaroubra

MirandaMosmanMona ValeNewcastle NEWNew Lambton NEWNowra NEWParramattaPenrithPymbleQueens ParkRose BayRushcutters BaySans SouciSth Highlands NEWSt ClairSt Ives

SutherlandTerrigalThornton/DungogWarners BayW. Pennant HillsWilloughby

QLDBroadbeachBuderimEverton ParkForest LakesLabrador NEWLockyer ValleyMackayMorningsidePacific Pines NEWRunaway BayStanthorpeWilston

Documents

68- Fresh Air Newsletter OCTOBER 2010 Keysborough