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Directors DeskIts the start of a new year and the most commonly used phrase atthis time of the year is MY NEW YEARS RESOLUTION IS ********
How many of us have started a new year by saying this year I amgoing to do it. I am going to set myself the following objective andby this date youll see I will have achieved it
Didnt we say the same thing last year and the year beforethat??!!
The main reason why people dont seem to achieve their newyears resolutions is because they havent worked through themechanics of how they are going to achieve this resolution.
1. We need to set ourselves realistic New Year resolutionsor goals, ones that are achievable and within ourcapabilities.
2. Goals need to be broken down into short term goalsabout 6 weeks and then longer term. Plan to strive forthe short term goals first and then look to the longer termgoals later.
3. Create an environment around you that will allow you toachieve your goals.
4. Write down your goals and constantly revisit them to
make sure you are on track.
5. Discuss your goal with your family and partners so thatthey are aware of what you are trying to achieve.
In January 2004 a client arrived at a Step into Life Franchise withthe New Years resolution to stop smoking and to run a 10 km funrun by April of that year. She had never run before and hadsmoked for about 10 years. She was only able to train 1 day aweek as a result of work and family commitments.
After discussing the above 5 points with her we agreed to adjusther goal to be more realistic and achievable.
She started training one day a week and this became two days aweek as family and work commitments eased. She never ran the10 km fun run in April but successfully completed her first 5km funrun in August 2004 and an 8km fun run in October 2004.
What started as a new years resolution in January 2004 withcareful planning and realistic expectations culminated in a veryproud non smoking Step into Life client completing the 2006Melbourne Half Marathon.Make 2007 the year that your NEW YEARS RESOLUTIONbecomes reality.
RegardsMark Cohen
Local NewsSOCCER the SESSIONS to PUNISH YOUR TRAINERS!
Soccer the sessions to get into your routine for 2007.
TEAMS 2 teams of members equally divided by their sessions.
HOW IT WORKS Every session you do counts as a pass of theball for your team. By the end of the week, If every member onyour team has attended their sessions for the week, your team willhave scored a goal. Game length: January 1
stto 31
st
EXTRA PASSES: are scored for your team when you:- attend an extra session- attend a boot camp- bring a friend (if they join then they join your team)
PRIZE: the team to score the most amount of goals and be in thelead in passes get to unleash a bootcamp onto their trainers
Feburary 3rd9:30am @ Chelsea Beach.For details on referral rewards for this match see page 6.
Congratulations
Melissa Pearson. I mean Melissa Brown & Neil got married onFriday January 5
th. The happy couple had a ball for their long
awaited wedding night. Congratulate Mel when she returns to
training 3rdweek in January. Were now waiting on the Brownkids.
Timetable ChangesKIDS HOLIDAY PROGRAM JAN 1
ST~ JAN 28
TH
Tuesday 6pm 5-8 YRS 7:15pm 9-12YRS
Thursday 7:15pm 9-12YRS
Saturday 9am 5-8yrs & 9-12yrs
TRAINERS CHANGE - Aaron is now running the cardio Fri& Sat, Matt runs toning Sat and kids sessions.STRETCH N FLEX 6:30pm Summer for the summer.
January 2007, Issue 4Step into LifeKeysboroughPhone: (03) 8502 8775E-mail:[email protected]
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Training ClubAchieving your goals at Step into Life
New MembersWelcome!
Alison Van Rooyen Rosa Bataglia
Don Madafferi Natalie Choonga
Punya Padukkage
New KidsWelcome!
Jacinta Formoso Jessica Madafferi
Jaiden Madafferi Pemal PadukkageDamian Formoso Elvio Artico
Anthony Madafferi
Welcome BackSharon Henderson
Goal setting is a key element to gaining fitness,weight loss and improved health benefits. At allStep into Life sessions we add training pointsto your training club tally (you can see yourtotal on your fortnightly performance 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 November:
50 pointsBrent Van RooyenJoy KartonHayley BennRachel Warner
200 pointsCara ScottZofia Oktaba
500 pointsKaren PerryWendy Wright
1,000 pointsJill Davis Member Birthdays
Happy Birthday!
12th Linda Mawer
18th Renee Bilston
24th Rochelle Wheatley
29th Maria Madafferi
31st Chantelle Godfrey
CONGRATULATIONS!!You can reward yourself by purchasing your training
club shirt or singlet.Wear it with pride, youve earned it!
Member AchievementsWendy Wright i have 2 favourite dresses that i hadn'tbeen able 2 wear 4 the past 5 years and i now fit intothem comfortably! Wendy went down yet another dresssize this month and progressed to fitness Category 5.
If any other members have any achievements they would like to sharewith the group please email them to me at
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Member ProfileKate Richardson
Kate has been a member since 13 thDec 2005.
Questions..Where were you born?Mordialloc Community Hospital... which doesnt exist anymore.
What is your current profession?I am a Psychologist working for the Department of Education in the MonashNetwork of schools
What sports have you been involved with during your life / bestachievement?Calisthenics when I was 3 for a couple of years. Softball during high school.Sport has never really been my thing my best achievements have always been
around Scouts and Music. I got my Queens Scout Award. Was lead in theSchool musical in year 12 got an A on my Grade 5 singing exam. But mybest achievement to date was getting the guts to well you know this hasbeen the best year of my life so far!!!
What is your favourite naughty treat when your instructors aren't looking?Chocolate chocolate and more chocolate
What primary & secondary schools did you attend?Lots. started school in a little town called Whyalla in South Australia Went toParkdale Primary school briefly then Waverley Park Primary School ThenTanglin Junior School in Singapore for 3 years Then Kilvington Girls Grammarfrom grade 6 then Caulfield Grammar School in Wheelers Hill for my VCE.
Who do you admire most in life?My mum - -just because. And Romaine, because she is the most beautiful personI know and deals with so much. I think she is amazing.
What is the nicest thing anyone has ever done for you?Every time a friend helps me out, or listens or is just there. Its the little things thatmatter to me.
What is your goal for the next 6 months - exercise or other?... umm. . my most important goal is just to keep doing what I am doing.
Interests and Hobbies?Singing singing.singing. Step into life and being happy!!!
What results have you seen since you started with Step into Life?I feel so much happier for many reasons, but Step into Life was a big catalyst for anumber of changes in my life. I have lost about 15 kgs so far and I dont feel sopuffed on a daily basis. I enjoy exercise a little!!! And most of the time I feellike I will be able to do it. Just wish it wasnt so much hard work!!!
MerchandiseNothing like a bit of retail therapy!
Summer heat busters!!!Keep cool, hydrated and sun protected.
Visor $11, Bum Bag $20,Water bottle $6.50.
Order from your trainer.
Ready. Aim Fire! The dedicated bootcampcommandos at Brighton Beach for the last
Bootcamp for 2006. From left to right -Wayno, Donna, Wendy, Maria, Izzy, Narell, Mokhtar,
Hendo, Jill, Rob, Jeannette, Travo & Aaron.
January1
stto 31
st
Soccer Sessions to earn punishment ontothe trainers & Early Bird Boot Camp Pkg
Get Form offyour trainer
February 3rd
Boot Camp onto YOUR Trainers 9:30am @Chelsea Beach
February SIL Keys 2 YEAR ANNIVERSARY
Bike Ride to the beachMondayFebruary 12
th
Fitness Evaluation at the parkNow run at session times
7pm instead of6pm & 7:15pm
SaturdayFebrurary 17
th
Fitness Evaluation at the parkNow run at session times
8am instead oftraining
March Camp @ Phillip IslandTrain on the Sand Dunes!
Labour Daylong weekend
March 23-25 Oxfam Trail Walk 100kmSundayApril 1st
Run For Kidswww.runforthekids.com.au
MondayApril 9
th
Fitness Evaluation at the parkNow run at session times
7pm instead of6pm & 7:15pm
SaturdayApril 14
th
Fitness Evaluation at the parkNow run at session times
8am instead oftraining
SundayJune 3rd
Step into Life Mini OlympicsWhich Step into Life venue will go home with Fun Games foreveryone
Events What is happening
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Health & Fitness
Article Good EggsAfter being blamed for unhealthy cholesterollevels for years, eggs have now been given aclean bill of health. A review published in theBritish Nutrition Foundations Nutrition Bulletinfound that eggs have no clinically significantimpact on heart disease or cholesterol levels.
Eggs are a nutrient-rich food, containing 17different vitamins and mineral, including nutrientssuch as omega-3 fatty acids, folate and vitamin E,
that may be associated with protection from someof the risk factors for coronary heart disease,says dietician Sharon Natoli, founding director ofFood Nutrition Australia.
Source: HCF fit & well summer 2006 magazine
So, there appears to be no limit to the amount ofeggs you can eat each day (just remember theydo contain kilojoules so they must form part of abalanced diet).
Eggs are a great source of protein so they arefantastic snacks for mid morning and in the
afternoon. At the beginning of the week boil upsome eggs and keep them in the fridge at homeor at work for a healthy snack. The proteincontent will help keep your blood sugar levelseven so that it helps avoid hunger.
Please remember this does not apply tochocolate eggs!!!!
BootCamps in
December
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Healthy RecipeAt Last - Guilt Free
Eating!Warm Thai Lamb
Salad
Ingredients500 g lamb, backstraps1 tablespoon macadamia nut or peanut oil1 red onion, peeled and thinly sliced10 radishes, washed, trimmed and thinlysliced1 stick celery, thinly sliced on the diagonal100 g bean sprouts
1 tablespoon coriander, fresh chopped2 tablespoons basil, fresh chopped1 red chilli, seeded and finely chopped2 cloves garlic, crushed2 teaspoons ginger, grated
Dressing2 teaspoons fish sauce1 tablespoon lemongrass, finely chopped1 tablespoon light soy sauce, (gluten free)1 teaspoon sesame oil1/2 lime, juiced1 teaspoon brown sugar
Method1. Heat oil in large frying pan.2. Cook lamb over high heat for 1-2minutes each side.3. Reduce heat and cook for a further 3-4minutes each side using a medium heat.4. Cover with foil and rest, keeping warmfor 5 minutes.5. Slice lamb on the diagonal into 1cm thickslices.6. Place ingredients for dressing in a smallbowl and mix with a fork, until wellcombined.7. Combine vegetable ingredients in a large
bowl.
Notes: Place an equal portion ofvegetables on four plates, top with lambpieces and drizzle over dressing.
ReferralsThanks for Referring Your friends.
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 yourefer can attend at the venue of their
choice.
The referral gifts:
You may choose to receive either2 movie tickets ora $20 Coles-Myer voucherfor each friend who joins Step intoLife as a result of your referral.
------------------------------------Soccer Sessions Special
For bringing someone this month toKeysborough to do their FREEsession
FOR YOUR FRIENDS.There are gift certificates availablefrom Aaron & Matt to give to yourfriends family that will give them3 FREE sessions. Expires 31/1/07
FOR MEMBERS..Members get an extra free sessionor $10 merchandise credit for eachfriend brought to complete the 3 freesessions. If they then join themember gets a fasta pasta mealvoucher on top of the usual referralprize. Extras expire 31/01/07
Remember that they will also joinand make passes for your team.
Franchise
DirectoryVICBendigoBalwyn NorthBentleighBox HillBurwood EastCamberwellCarlton NorthCaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendonElthamElwoodFrankstonGreensboroughNewtown - GeelongHamptonHawthornHoppers CrossingIvanhoeKewKeysboroughMalvern
Moonee PondsMorningtonMt WaverleyMurrumbeenaNarre WarrenTemplestoweThornburyWellington (Sale)WerribeeWheelers HillWilliamstown
SACampbelltown
BlackwoodGolden GroveMagillMorphett ValeMt GambierModburyPort LincolnProspectWest LakesHenley Beach
ACTGungahlinANU
NSWAlburyAvalonBalmoralBatemans BayBaulkham HillsBlacktownBlakehurstChipping NortonCronullaDrummoyneGlenmore ParkLeonayManlyMirandaParramattaPenrithQueens ParkRose BayRushcutters BaySans SouciSt ClairTamworth
NTCasuarina
WACanning ValeHillarysIlukaSubiacoWilletton
QLDBroadbeachCaboolture
ChermsideEverton HillsPacific PinesNew FarmRunaway BayRedcliifeWilston
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PARKMORE SHOPPINGCENTRE
9798 2716Open till 10pm every night.
Owner: Simon
Receive 15% OFFANY SUBS (limit 1 per person)
WAVERLY GARDENS
VILLAGE CINEMAS
WAVERLY GARDENS
SHOPPING CENTRE
9558 4866www.villagecinemas.com.au
Manager: Darren
$5 Bargain Screen& $7 New Release Tickets
SOUTH EASTERNCHIROPRACTIC
CENTRE
292 CORRIGAN ROAD
KEYSBOROUGH
9798 1402
Dr. Jose & Dr. Kevin
Complimentary Initial ConsultationValued at $70
& $30 off Orthotics if prescribed
BUDGET BUYSCraig & Michelle Wachter
17 BUCKLEY STREET
NOBLE PARK
9547 6712 Recieve 10% off
(discount excludes milk)
401 PRINCESS HIGHWAY
NOBLE PARK
9547 5977www.videoezy.com.au
Manager: Maria
Receive 2 FREE weekly movieswith any newrelease movie rental
FASTA PASTA
EYSBOROUGH
330 CHELTHAM ROAD
KEYSBOROUGH
9769 1999FAX: 9769 0799
Manager: Moodi
Receive 15% off(not valid on public holidays or on other
promotions)
MOBILE MASSAGE
DONNA COMES TO YOU!
0427 978 860Remedial Massage
Therapist: Donna Fincham
Receive 50%offyour first consultations & 10%offconsultations thereafter.
CAF SHOP G1 PARKMORESHOPPING CENTRE
Ph/fax: 9769 1466
Manager: Matthew Ong
Receive a FREE hot drink or 10% off any colddrink with any meal purchase.
BE HEALTHYHEALTHY FOODS
236 LONSDALE STREET,
DANDENONG ARCADE
SHOP 139792 1693
Manager: Steve Ankers
This store already gives 20% off Body BuildingSuppliments, we Receive 20% all other
suppliments
NUTRIONIST
MARIA COMES TO YOU 0431 704 406
Nutrionist: Maria Pantelidis
Receive first consultation FREE & 10% offsecond
alindas Beauty SaloonNOBLE PARK
Waxing, pedicures, manicures
& facials
9558 4279
Beautician: Salinda
If get 3 things done,Receive the 4thfor FREE
MULGRAVE 0412 344 532
9512 5451
24 breakdown service for customers, WorkGuaranteed
Quality Parts, Major & Minor Repairs
COMES TO YOU! 0417 524 464
CHRISTINE HARPER
Sells isotionic formulas for nutients that areabsorbed quicker than tablets into the
bloodstream.Receive 10% off
HEALTH FUND THAT YOU
CAN CLAIM ON TRAINING
1800 733 [email protected]
Manchesterunity.com.au
No waiting period for claims(unless it is a pre-existing condition)
Low prices and many claims
NOBLE MENSHAIRDRESSING1B FRANK STREET
NOBLE PARK9562 4771 Receive 15% off haircut
Do colours and ladies hair too
SHOP 8 320-326CHELTHAM ROADKEYSBOROUGH
9769 1536Spend over $50 and receive 10% off
We provide transport fromhome to
kindergarten/school aroundNoble Park area .
Ring Punya on 9547 9569Mon to Fri 7am 8pmovernight if necessary
Hour Free for Members
Dandenong family day care provides warm &quality care for your children from 1-13yrsEducational activities & healthy food are
provided. Good Rates & Safe environment.
LONSDALE STREETDANDENONG
9792 2578Manager: Darren
GET YOUR BOOTCAMP GEAR HERE!Members Receive 10% off.
Excluding sale items.
SPRINGVALE9547 4774
Michelle Karton
We each have a lifetime of treasured moments & there are many ways toremember them. Creative Memories Consultants make a difference in the way
people remember, celebrate & connect. Members Receive Extra Free GiftPlease support our local traders, and take advantage of these discounts.
Just show our S.I.L ke rin at the artici atin outlets.
Members Benefits
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Monday6 am
Toning
6pm
Cardio
7:15pm
Cardio
TuesdayKids
6pm-5-8yrs
7:15pm-9-12
6pm
Toning
7:15pm
Toning
Wednesday6 am
Cardio
6pm
Kick Boxing
7:15pm
Kick Boxing
Thursday9am
Toning
Kids
9-12yrs7:15pm
6pm
Toning
7:15pm
Toning
Friday6am
Cardio
Saturday8am
Cardio
8am
Toning
Kids9am-5-8yrs
9am-9-12yrs
Sunday6:30pm
Stretch n Flex@ RossReserve
Bootcamps
January20
th 6am
21st
8am27
th 6am
28th
8am
February3
rd 6am
4th
8am10
th 6am
11th
8am
Training Sessions suitable for all ages and fitness levels
Cardio 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.
Kick boxing Self defence moves to combine a cardio and toning workout in one.
Fit ball Excellent for core stability providing effective muscular strength and endurance, body tone and shape.
Rubberised Resistance Great all-over body workout using Rubberised Resistance Bands
Boot Camp A tough army style, test your limits workout session dates from your trainer.
TONING SESSIONSWeek
Commencing1stJan 8thJan 15thJan 22ndJan 29thJan 5thFeb 12thFeb
Mondays
6am
NO
SESSIONS
Resistance
BandFit Ball Weights
Resistance
BandFit Ball Weights
Tuesdays6pm & 7:15pm
NOSESSIONS
ResistanceBand
Fit Ball WeightsResistance
BandFit Ball Weights
Thursdays9am, 6pm & 7:15pm
Fit Ball WeightsResistance
BandFit Ball Weights
ResistanceBand
Fit Ball
Saturday8am
ResistanceBand
Fitball WeightsResistance
BandFitball Weights
ResistanceBand
.Hall - Dandenong South Primary School Hall ~ Cnr Kirkham Rd & William Ave, Dandenong South
When bad weather hall will be used for every session except Cardio.Sms or sign on A-frame will notifiy members if we are in the hall.
TIMETABLEBOOKINGS REQUIRED FOR ALL SESSIONS
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