Fresh Air March 2012

8/2/2019 Fresh Air March 2012

1/14

ARE YOU READY?Dear Members, family and friends,

I trust this finds you all super fit.

Over the last few months I have been keeping you all up todate on the GOPT re-vitalization program that Step into Lifehave been undertaking which we are all really excited

about.All Step into Life franchises will be using some exciting andentertaining new training equipment to maximise the bestfitness results and fun for members. The endurit programwill include the use of battling ropes; aqua bags and 2 gripmedicine balls. All are amazing tools for a huge range offitness and conditioning benefits.

A battling rope weighs 11.5kgs each, is 40mm thick and is15 metres in length. The rope is identical to those used byshipping companies to tie off to the harbour. An aqua bag issimply a plastic tube like bag with handles on it but whenfilled in part or in full with wateroh my gosh, what aworkout! The aqua bags come in two sizes and when filledwith water, weigh 35kgs or 25kgs. The aqua bag is

particularly good for core work.Both the battling ropes and aqua bags are brilliant for teamwork and finding muscles you never knew you had! Asalways no prior experience is necessary and your qualifiedStep into Life trainers will provide you with instructions andtechnique correction.

cardiomax will see the use of a new equipment itemcalled a quick step ladder. A quick step ladder is probablybest known for its use in training by American grid ironteams.

Step into Life YarravillePhone: 0414 487 501 or 9689 8240Email: [email protected]

March 2012, Issue 66

A quick step ladder is great for cardio fitness; agility;balance and co-ordination and a whole lot of fun.

All Step into Life trainers will attend a training course in the

month of March to learn all the amazing uses for thesegreat training tools have fun.

Life is short

Do you know someone that really needs to improve theirhealth and fitness? A distant family member of mine, (male)46 years old, was seriously overweight and was diagnosedwith diabetes over a year ago. He took drastic steps to gethealthy, went on a diet and to his credit over a year, he lost38kgs. He became highly diligent with the food he ate inorder to monitor his diabetes.

Unfortunately, he did not take the advice to include an

exercise / activity regime in his health and fitness plan. Hisfather and uncle died in their 40s of heart related illnessesand so his genetics placed him in a high risk category.

The Step into Life philosophy has always been to tackle theexercise component first and build a base of fitness andthen compliment that base of fitness with a sound nutritionalcomponent. Unfortunately, weight loss does not necessarilymean fitness gain.

On February 20th

he suffered a major heart attack and dueto a lack of oxygen to the brain was in a coma. The Doctorsperformed a stent to unblock 3 major arteries to the heart

and said that if he had a fitness / activity regime that wouldhave improved his cardiovascular system and improved hisheart risk profile. On February 27

thhe passed away. I am

46 years old and this was a huge shock.

Take a step to really helping someone close to you toimprove their health and fitness.

Train well and enjoy doing it outdoors.

Regards

Larry [email protected]


2/14

Go to www.stepintolife.com/treat-yourself.php to view more great specials!

GIVE the ultimate gift of

health and fitnessto a friendWith a Step into Life Gift Voucher

How to purchase a gift voucher

1. Think of a friend you would love to help get fit andwhich Step into Life franchise they would attend.

2. Go to www.stepintolife.com for franchise locationsand contact details.

3. Contact the franchise where your friend would attendand they will provide you with the pricing for a giftvoucher for 1, 2 or 3 sessions per week.

4. Payment takes place and the franchise will mail thegift voucher to you with a receipt.

5. Surprise your friend with this great gift.

Timetable Changes /

NewsMonday 6am

boxkick(W)

6.15pmboxkick

(W)

7.15pmcoreball

(W)Tuesday 6.30pm

cardiomax(YG)

Wednesday 6amcoreball(W)

6.30pmcoreball(YG)

Thursday 6.30pm

cardiomax(YG)

Friday 6amcardiomax(W)

Saturday 7amcardiomax

(YG)

8.15amcoreball(YG)

Sunday7.15amachievit(locationsvary)

Step into Life Yarraville locations(YG) Yarraville Gardens-Somerville Rd(W) Wembley Primary School- Hawkhurst st

Merchandise Cotton Training ClubSpecial!

Only $10.00 eachUnisex competitor t-shirt

$38.00

coreballtm

bowl

$6.00

Unisex competitor singlet

$36.00


3/14

Local News

Hi all!We're 6 weeks into Run for the Kids event coming up onApril 1st. Week 7 we took time out to do a boot camp at thebeach. There's nothing like training on sand and throughwater to use muscles you didn't know you had!

Training for an event gives you one big reason to keeptraining-the event itself. When you feel like snuggling underthe covers for a sleep in instead of donning the runners andgetting out there- an upcoming event that you've committedto will ensure that you throw those covers back and get upand at em'.

Crossing the finish line in a blaze of glory will have youwanting more, keep your motivation high and you'll be onsuch a high that soon you'll be looking for the next event onthe calendar.

If you've never done a fun run, a boot camp, a triathlon, why

not give it a go? Most events now have a beginners levelthat opens it up to everyone, from beginners to seasonedathletes. Last week we ran past a kids triathlon. The nipperswere having a ball!

Training with friends and family is a great way to spend yourfree time, the health benefits are so enormous for all.Sometimes it just takes that one person to step up andinstigate but exercise is so addictive it's not long beforeyou're hooked.

Happy training everyone:)cheers Tess

Training ClubAchieving your goals at Step into Life

New MembersWelcome!Gerard BrooksSimon KeatingVictoria Mester

Yvonne Op de CoulAmy Vaicys

Delphine Williams

Member BirthdaysHappy Birthday!Delphine Williams 2/3

Ian Topp- 3/3Rachel Carroll 4/3

Victoria Mester 18/3Deborah Cobb-Clarke 19/3

Jess Tanner 20/3David Laing 22/3Amy Vaicys 27/3

How close are you to your next TrainingClub milestone?

Goal setting is a key element to gainingfitness, weight loss and improved healthbenefits. At all Step into Life sessions weadd training points to your training clubtally (you can see your total on yourfortnightly performance report).

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

Awards achieved in February50 points- Victoria Mester

200 points-Leigh McHenry

1500points-Mia Coatsworth,Aileen Mc Ronald


4/14

Member Profile

Who is Cheryl Downes?

Having moved into the area 3.5 years ago, we brought with us a bitof overweight baggage. Life was too busy, working desk jobs in ITdidnt help! Heard that before? Its a poor excuse. It wasnt untilwe received a SIL pamphlet in the mail as we were planning a greattrek in Peru that we worked out fitness needed to be the priority.There was no way we were going to make up to 20km of walking aday at altitude in our condition back then. That trip in 2010 was agreat highlight but we couldnt stop there. The fitter we got, themore we wanted to do because we felt so much better.

Since we started at SIL, Ive run two half marathons and have agoal in 2012 of running 1000km (approximately 20km a weekshould do it). So far Ive completed 15% of my goal.

If you want to join in the fun or just see how were doing, check outthis link: https://www.facebook.com/groups/164867140284278/My next goals are to get faster and run further. Im thinking ofrunning a whole marathon but Im not sure I could manage the

chaffing!

I do two SIL sessions a week, which isnt a lot, compared to manyof you, but I make sure that I exercise almost every day. My job atPlayUp in St.Kilda road is conveniently located near the Tan Trackand Albert Park Lake so I have a couple of great lunchtime runningoptions just at my doorstep and I make it a point to get out 2-3lunchtimes a week. Working in a sports social network company,were also pretty active at lunchtime playing tennis or soccer in thepark.Its probably no surprise to anyone that my favourite SIL session isa run. Any run. Im probably one of the first to sign up to anyrunning package and I love it when theres a surprise run in acardio session. So long as I have my garmin watch ready, Im good

to go. The downside is that I dont work on my strength trainingenough and I feel it (and see it) when I hit a toning session and myheavy weights are lighter than some of your light weights.

My favourite naughty treat is probably those wonderful vegancupcakes from Mister Nice Guy. How did I even survive beforethey opened? The good news is they have a vodcast to show youhow to make their beautiful treats. Emily does a great job ofreplicating the cupcakes too. That said, Ive recently lost quite a bitof weight and the difference has been exercising frequently andreally watching my calorie consumption. Not too many cupcakes and if I do, make sure theres enough exercise balancing it out.

As youve probably guessed, Im not the only one in the householdworking out with Tess and the gang. Emily has completed anumber of triathlons and is cross training to complete the BRW inearly March. Emily and I recently got married in Canada. Wevebeen together for 6.5 years and our love of sports and fitness is oneof our many things in common. Growing up we were both involvedin junior elite sports.

Emily was an Australian Volleyball representative and I representedAustralia and Victoria in Athletics. Were also hoping that our focuson fitness is healthy and inspiring for our son Lachlan who seemsto be almost permanently attached to the computer and shies awayfrom outside.The SIL gang are great. I love that I feel like Im exercising withfriends. Thats something I never felt in a gym. Tess is a greattrainer and always thinks up something new for us to do.Bring it on!

EventsWhat is happening? Id love to join in!Coming this year

Endurit-Bootcamp March 18thRun for the Kids-April 1stTough Mudder-March 31st & April 1st


5/14

Health & FitnessHow to achieve work-lifebalance for a healthier life.

Do you work 70 hours a week? Is there a task on your mindevery waking hour? Do you continually miss your trainingbecause of another business deadline?

If you answered yes to the above, or if youve been usingthe word busy a lot more often than you should, its time totake a second look at your work routine, and your lifeoverall.

A 2008 study by Ochanomizu University, Tokyo found thatfor Australian full-time workers, hours of work haveincreased on average over the past 30 years, and manyfind their jobs more intensive and demanding. Most of theovertime hours are unpaid and many are involuntary.

Such a lack of work-life balance eventually leads to burn-out. Spending every minute of the day in front of thecomputer not only kills your social life, but also robs you ofthe quality time you could spend doing something you love(apart from work).

Here are some tips that show how you can rejuvenate yourover-worked self and prevent work from taking over your

life:1. Leave Work in the Office: Its been said before, andyouve probably nodded in agreement. Yet, you continuebringing work home. Your boss expects you to finish theproject well before its deadline to look good in front of theclient. You think, Well, its not going to be that difficult Ican work while we sit in front of the telly. I could give time toboth my work and family at once! Right?

Wrong. Your family will feel neglected once you begin themulti-tasking act. Always make it a rule to not workanywhere but at the office.

2. Give Yourself a Day: Move away from the computeronce youre home and digitally switch off during theweekends. Spend time with friends, play tennis or join anoutdoor training program. Make it a point to remain fit thisyear. Go out and play!

3. Create Work Boundaries: If youre a freelancer, self-employed business person or work-from-home parent, yourwork-life balance is often overturned by demandingrelatives or friends who insist on calling you during the daybecause hey, youre going to be home anyway.

Make clear boundaries. Create a work regime and stick to itin order to avoid a burn out.

4. Create a Support System: Stress is one of the biggestcontributing factors to unhealthy relationships. Talk tosomeone you trust when things get difficult. Rather thanconstantly worrying about stuff, try to focus in the present.

Work is important because it lets us pay the bills. But itbecomes a dangerous territory once your life is all aboutwork. So when the clock hits 5:00pm today, be happy withwhat youve achieved and leave. Come back to it tomorrowmorning with a fresh mind you will thank yourself for it.

5. Exercise Turn up to your training and commit to it. Youwill be surprised at how well you can cope with your day afteryour one hour exercise outdoors.

If you want to participate in ourTake an Exercise Break Promotion

with Womens Health come and join one of our 1 hoursessions in a state near you. Visit www.stepintolife.com

to register for your FREE 1 hour work out.

Easter BreakBreak a badhabit!Easter is a big break in the middle of the working year. Forsome, its a time to relax with family and friends. For others,Easter can mark a time to renew commitments to newgoals.

So, if youve been meaning to quit your pack-a-day habit, orstop eating your weight in chocolate or even stay on yourfitness routine, its now time for your Easter Break A BadHabit Challenge.

Here are some handy tips to help you stay committed and ontrack with your health and wellbeing goals.

1. Dont try to change everything at once: Its easy tobecome over-confident and decide to stop eating chickenwings, go running and quit smoking all at once. But hold yourhorses. Change is gradual. Its important you dont try to endall your ill habits at once or you might not succeed breakingany. Instead, make a priority list. What is costing you themost in terms of health, money and time? Pick up one andaim to put it to sleep once and for all.

Continues next page


6/14

2. Publicise: Its always better to have someone to whomyou are accountable for breaking your bad habit. Tell afriend or a Facebook friend about your new Easter

resolution. Train with an exercise buddy and keep eachother on track. That way, you will be answerable to yourfriends or buddy whenever you feel like caving in.

3. Take baby steps: So youve picked a bad habit to bebroken. Great! Just dont aim to end it forever. Of course,the idea is that you never bite your nails again, or neverindulge in shopping too much or exercise three times aweek, but your subconscious doesnt want to hear that all atonce. Tell yourself I will shop within my budgetary limittoday or I will not drink alcohol tonight. Go one step at atime. Divide your challenge into doable, small portions andtake it from there.

4. Be gentle on yourself: Lets face it: There is a highprobability you will give in sooner or later. You wont be ableto stop yourself always and in a way, it is good not to forceyourself harshly. Be gentle on yourself if you cave in. Itsokay if you missed your run one morning it doesnt meanyou will miss it the next day as well. Learn from yourmistakes and keep moving forward.

5. Know your motives: There are mothers whove lostweight in order to play with their children, fathers whovegiven up being a workaholic just to spend time with theirfamily. Whats your motivation? It could be anything thattickles your fancy: money, health, time, looks. You decide.

Make sure you have your goal in front of you every time:Stick reminders on the fridge, Another cookie and you wontbe able to the 5km run with Jo; schedule reminders on thesmart phone Step into Life Training. For Tina! Dowhatever it takes to remind yourself why youre into it in thefirst place.

This Easter, make sure you break a bad habit and keepmoving forward towards your goals!

7 ways to break a plateauWeight loss plateaus are a normal part of getting into shape.

Hitting a plateau is a time to think about your progress andwhat options you can use to break through the plateau.Circle the strategies below that you will try.

1. Reassess your energy intake Perform a self-audit onyour food and drink consumption. Are you still following theplan that you started on? Be honest and see if there are anyareas you can make some calorie savings or where youmight be cheating? Alcohol, sugary drinks, cakes & biscuitsare examples where excess calories can slip back into yourdiet.

2. Write it down Keep a record of absolutely everythingyou eat and drink for a minimum of three days. You may besurprised at what you find subconsciously sneaking into

your diet. Ongoing self-monitoring will help keep you ontrack.

3. Burn more calories Increase your activity level tocounteract the natural reduction in metabolic rate thatcomes with weight loss. Increase the duration or effortduring your exercise sessions to burn more calories. Use apedometer (step counter) to check that you are also beingas active as you can right throughout your day.

4. Make some muscle Try resistance training to tone upyour muscles. Muscle burns more energy than fat, so youllboost your metabolism by increasing this energy-burninglean body tissue.

5. Mix it up If youve been in a routine for a while, dosomething different. Change your meal pattern, the foodsyou eat or the activities you do. A change can add variety,shock your system and unblock your plateau.

6. Weigh less You may still be losing weight but just notenough to register on the scale, particularly if you weighyourself daily. Try to weigh yourself less often no morethan weekly. Remember, a quarter kilo a week is equal tothirteen kilos in a year.

7. Hang in there Be patient and go easy on yourselfduring a plateau period. You may be doing everything rightand just need some time to make a breakthrough. Remind

yourself why you are doing this and all the health benefitsyou are experiencing.

Matt ONeillBSpSc, MSc, APD, AN,Nutritionist, Sunrise &

Morning Show


7/14

Read what Step into Life members think about the program so far

I commenced the SIL program in mid-September and although I was training regularly, myweight loss targets were lacking and greatly in need of a Jumpstart. After discussing myconcerns with my Trainer (Irene Apostolakis SIL Enfield), she mentioned the MJ programwhich at the time was due to be introduced to all SIL members shortly.

The concept put simply is eating nutrient rich foods, drinking 2 litres of water, taking yourmultivitamins and ... exercising. This should not be foreign to any person who has tried tolose weight before, however, the difference between this diet and other diets is that there areno quick loss tablets, shakes or other extreme measures required to be taken by you.

The diet basically works on a mix of protein and carbohydrates and the diet preference initiallyselected by you will determine the amount of daily exchanges you can eat. The MJ team willprovide you with a list of foods including the portion size and some diet preferences also allowyou to have extras.

The initial diet is for 28 days and you can remain on the program until you reach your desired goals. Its important tonote that this diet controls the way you lose your body fat where the average weight loss is roughly 1 kilo a week. TheMJ team will tune up your diet if you are experiencing radical weight loss or you are too hungry on the diet so dontstress so much about it during the 1

stweek.

I was really focused during the first 28 days of the diet. I planned the next days meals the night before in my trainingdiary and then ticked off each meal in my diary to make sure I reached each daily exchange target by the end of theday. I found that planning the meals and having the first 4 meals prepared and ready to go assisted me greatly where Iwas eating each meal on average every 2.5 to 3 hours and as the next meal was pre-packed I wouldnt give in to anycravings.

My trainer Irene was very motivating and would review my training/diet diary with me every week where it was great todiscuss any issues I had with the plan/food portions directly with her. Please note that you can also log onto the MJ siteand review or post your own comments on the Jumpstart forum which I found very helpful.

You will also stay motivated on the plan if you take your measurements every week. Although we all like to see thenumbers come down on the scales, often we feel that we are not getting results because we are not getting big weightreductions. I weighed myself and took my measurements each week which helped me stay focused on the diet as mymeasurements did decrease on certain weeks whereas others, my weight. However, if you dont take anymeasurements or jump on the scales, a good indicator that you are in fact losing weight will be by your loose fittingclothes and all the positive feedback you get from your family, friends and peers!

Unlike other diets I have been on before, I have also had a great deal of energy in my SIL training sessions whilst on theMJ program and I would definitely recommend the program to all other SIL members in need of a Jumpstart!!.

Sarina Polimeni, Step into Life Enfield, NSW


8/14

Another success story from a happy member at Step into Life Mount

Waverley...

Steven asked me to write a small piece on the MJ diet plan as it had been so successful for me. Despite 5 years ofexercising regularly and eating what I thought were healthy meals I had only managed to lose 1 kg in weight. I havenever needed to lose much, but wanted to be in my healthy weight range by losing 5kg.This has been extremelydifficult to do. In late October I started the MJ diet plan and the food was very similar to what I was eating but the key forme was the portion control. The first 4 weeks were difficult but I stuck to it, measuring, weighing (This is something Isaid I would never do) After 4 weeks it became easier, I wasnt hungry, nor craving sweet food. My smaller portionswere actually filling me. I have now lost 4.5 kg which doesnt sound a lot but for meit was a huge amount, especiallyover Xmas!

The diet plan is now a way o f life, I dont measure anymore, I know the correct portions and Im eating foods that arehealthy and filling that satisfy my hunger throughout the day.

I recommend that you give the MJ program a go, the first 4 weeks will be hard but if you stick to it, it becomes easierand it DOES work

Jayne, Step into Life Mount Waverley, VIC


9/14

toneup session using bands atStep into Life South Perth, WA

boxkick session atStep into Life Aberfoyle Park, SA

powerflex session atStep into Life Golden Grove, SA

Great turn out on a public holiday to aStep into Life session at Glebe, NSW

endurit session at Step into Life Edgewater, WA


10/14

Healthy RecipeAt Last - Guilt Free Eating!

Lamb &mushroom

kebabs

Serves: 2 Prep: 20mins Cooking time: 10mins

Ingredients

200g lean lamb loin, cut into cubes

4 button mushrooms

green capsicum

4 cherry tomatoes

1 medium red onion, cut into wedges

1 tsp whole grain mustard

1 tsp mint jelly

1 tsp reduced salt soy sauce

Method1. Thread lamb and vegetables on skewers.2. Mix marinade ingredients together and microwave

for 40 seconds to combine.3. With pastry brush, coat meat and vegetables with

marinade. Preheat BBQ or grill to moderately hot.4. Cook kebabs for 10-15 minutes, turning frequently

and brushing regularly with marinade

MJ Nutrition Matt ONeill www.MetabolicJumpstart.comExchanges per serve

1.5 0 0.75 0 0.5 0

Nutrients per serve838kJ (200cals), 23g Protein, 9g Fat, 4g Saturated Fat,5g Carbs, 4g Sugars, 2g Fibre, 210mg Sodium

Source: Modified from 100 Fast Fillets

Steps to Jumpstart yourMetabolism!

Tired of conflicting diet advice? Re-wire your appetite andre-ignite your metabolism through Matt ONeills MetabolicJumpstart. This 4 week program provides you with acomplete metabolically matched diet plan, report &program.

For only $49.95 you will receive:

Body shape assessment and health risk profile

Personal calorie burning times for specific foods Menu plan sample with meals and correct portions

Nutrition targets for kj, calories, fat, protein and carb Daily food group exchanges

Mix & match guide Motivational Pack posted to you with 8 daily targets,

fridge cards, fact sheets and special offers

Access to My Jumpstart Online with audio guides,weekly checklists, faqs and discussion posts

Enhance your results with your FREE MJ Plus + program

(worth $120 per year) when you sign up through a Stepinto Life trainer for the duration of your membership, andreceive:

Weekly motivational emails and articles Motivation Planner

MJ Recipes Tip Sheets

Expert interviews from hormones to intolerances Downloads tools and templates Ongoing support & expert advice from Matt O Neill

Access to seminars online Supermarket foods MJ Exchanges

For more information talk to your trainer.


11/14

Referrals

Refer a friend and well give youanything you want!

At Step into Lifewe value your patronageand the people you refer to our program.

Thank you for giving a gift of good health and fitness toyour friends and family by referring them to Step into Life.

In return for your support, we would like to give you a giftyouve always wanted. Yes, anything you want - provided itcan be purchased from a store which takes an eftpos

machine.

With our new Step into Life Any Store Gift card, you canuse your referral gift card from us to purchase almostanything.

Refer a friend today to your trainer or another Step into Lifefranchise location, and for each friend who joins as a resultof your referral, you will receive a Step into Life Any StoreGift Card to the value of $25.

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

Become a TrainerGet qualified

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

We are inviting Step into Life members that would like tolearn about becoming a Personal Trainer to contact our stateoffices. We will tell you how easy it is for you to become aqualified Personal Trainer.

Every member that decides to go ahead with a PersonalTrainer qualification will have access to course discounts atvarious providers.

Contact your state office on 1300 134 136 for moreinformation.

Due to customer demand we have Franchiseterritories available throughout Australia and New

Zealand.

If you know anyone with an interest in health and fitness thatwould love to run a fitness Franchise business, please letthem know about this exciting opportunity.

$1000 referral bonus for any one you refer that becomes aStep into Life Franchisee.


12/14

Members BenefitsDiscounts & OffersPlease support our national and local traders,and take advantage of the discounts they offer.Simply, show your Step into Life membership keyring to the staff of participating outlets.

SUBSCRIBE & SAVE OVER 43%Treat yourself and your partner, mate or even yourneighbour and subscribe to Men's Health and Women'sHealth magazine for JUST $26 every quarter by automaticcredit card payment. You'll SAVE a massive $85 off the fullprice in the first year. Plus both of these fantastic magazineswill be delivered direct to you FREE. Also, this offer is RISKFREE - you can cancel at anytime, no questions asked!

SAVE yourselfover 43%

www.subscribetoday.com.au/8201

Members Benefits

Discounts & Offers


13/14

Members BenefitsDiscounts & Offers

Welcome to our newest membersbenefit business- Emily Mogic with aspecial offer for us.

t 03 9314 5527m 0418 354 353e [email protected]

Declon is offering a $100 discount for members offhis quote for Sil members

Fit Footwear241 Bay StPort MelbourneVIC, 3207Ph: (03) 9645 44547 % discount to Sil Yarraville membersProfessional fittings for runners.

10% off for Sil members

Do you have a business that services our localcommunity and would like advertising in this

space in our monthly newsletter for free???Contact Tess on 0414 487 501


14/14

Franchise Directory

NSWAlburyBaulkham HillsBlakehurstByron ShireCollaroyCoogeeDrummoyneEarlwoodEnmoreEnfieldGlebeGlenbrook

GlenhavenGlenmore ParkHunters HillKellyvilleKingsfordManlyMaroubraMirandaMosmanMona ValeNewcastleNew LambtonNowra

PymbleQueanbeyanQueens ParkRose BayRushcutters BaySans SouciSth HighlandsSt ClairSt Ives NEW MNG.Surry HillsSutherlandTerrigalThornton/Dungog

Turramurra NEWWarners BayW. Pennant HillsWilloughby

QLDBroadbeachBuderimCurrumbin NEWEverton ParkForest LakesIpswich CentralKawanaLabradorLockyer ValleyMackay NEW MNG.MorningsideRockhampton

Runaway BayWilstonWynnum NEW

SAAberfoyle ParkCampbelltownBlackwoodBrightonFulham GardensGawlerGolden GroveKensington

GardensMawson LakesMitchell ParkMt BarkerMt GambierModburyNorthgateNorth HavenNovar GardensProspectSalisburySeafordWest Lakes

Hallett CoveUnley/Goodwood

WAAlexander HeightsBassendeanCanning ValeCarineCarramarCockburn CentralEast Victoria Park NEWEdgewaterEllenbrookHigh WycombeHillarys NEWIluka

KingsleyMadeleyMyareeNorth PerthSouth PerthSorrento NEWSwan ViewQuinns RocksWannerooWillettonWembley

VIC

AspendaleBalwynBeaumarisBendigo NEWBentleighBerwick NEWBox HillBrightonCamberwellCarltonCaroline SpringsCaulfieldCheltenham

ChelseaCraigieburnCranbourneCroydonDiamond CreekDoncasterDrouinEssendonElwoodFrankston

Glen IrisGlen WaverleyGreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysboroughLilydaleMalvern EastMitchamMoonee Ponds

MordiallocMorningtonMt WaverleyMurrumbeenaMt ElizaNarre WarrenOakleighOcean GrovePakenhamPrahranReservoirRichmondRingwood

RowvilleSaleSt KildaSunburyTemplestoweThornburyTorquayVermont SouthWantirnaWheelers HillWilliamstownWodongaYarraville

New ZealandAucklandBrowns BayBotany NEW

Documents

Fresh Air March 2012