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Timetable (please note the changes are in bold)Monday 6:00pm

Cardio7:15pmCardio

Tuesday 9:30amCardio Toning6:45pm

Wednesday 6:00amCardio

Cardio6:45pm

Thursday 9:30amKickbox

4:15pmKickbox

6:00pmToning

7:15pmToning

Friday 6:00amCardio

4:15pmToning

Saturday 7:45amKickbox

9:00amToning

Directors DeskYour exercise & wellness planDear Members, family and friends

Its the start of the new-year, the festivities are over and yourannual holiday is now a memory.

Most businesses have opened their doors again and are gearingup for what lies ahead in 2009.

At the start of each year it is common practice for a business to

prepare a business plan and to map out the pathway for thecoming year so that they achieve their goals and make a profit.You have all heard of the saying Businesses dont plan to fail,they fail to plan.

Lets look at your health, fitness, and well being as being abusiness and you are now planning for the year ahead.

Have you prepared an exercise and wellness plan for yourself tomake sure that you achieve your health and fitness goals and alsomake a profit in 2009.

I recommend the first step in preparing you health and fitness planis to have a health check. The second step is to speak to yourtrainer and discuss exactly what goals you want to achieve.Together with you they will make session and trainingrecommendations that suit your individual requirements andmakes sure that your goals will be met and provide the motivationguidance and support.

The third step is to plan your weekly schedule which will help withthe implementation of the plan. Fourth on the list are techniques tohelp you stick to your plan. Chat to your trainer about using yourtraining diary; entering events; participating in sessions that youdont normally do like Boot camp.

The fifth step is one of the most important monitoring.Monitoring your plan to make sure it is working.

Once again speak to your trainer. Step into Life provides you withvarious items that will help you to record and measure yourperformance. Our suite of reports, fortnightly, time trial, fitness testprovide you with a record of your results. These reports enable

you to compare current results with past results to measureimprovement. Our training club reward system is designed to keepyou motivated and to enhance commitment.

Make some time to spend a few minutes with your trainer to makea plan and make 2009 the year where you achieve all your healthand fitness goals.

All the bestMark CohenDirector

Local News ~ 4 YEARS!

Februar 2009, Issue 29tep into Life Keysboroughhone: (03) 8502 8775-mail:keysborough@stepintolife.com

~ Anniversary Edition ~

Keysie S.I.L Celebrates its 4th

Year

Joined in 2005Leslie EdwardsSilvana MoslihPaul IssaiJessica GuestSharon HendersonMelissa Brown

Joined in 2006Donna MarshallRoslyn GrasshamWendy WrightWayne AbrehartMichelle KartonBrent Van RooyenZofia OktabaJoy KartonRobert Formoso

Joined in 2007Raymond WongDoris WongAlison Van RooyenMargaret ThomsonTanya ThomsonRoss BartletChloet TrindallBelinda CisterninoJason MontgomeryDorsha TongJan CoggerShivani Keecha

PAST PHOTOS

Continued page 5..

Winners of the 2006 Victoriantep into Life Mini Olympics

rainersaron Edwardsatthew Edwardsarie Folinoson Clarkonica Homansel Francis

CURRENT MEMBERS BELOW

VIC Franchise of the Year 06National Most Improved 2006

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Members Achievements43 Members completed a Fitness Test last week, Well Done!

Fitness Category PromotionsFit Cat 7 Sam Lindsay, Mel Francis, Cliff Durkin

Fit Cat 6 Shevy Manoharan, Stuart FrenchFit Cat 5 Chris Mcardle, Keith Waples

First Time BootCampersBelinda Cisterunio, Mel Francis

Henryka Zabawski, Elaine Fearnly

Congratulations!Tan & Izzy on their Engagement & their Berwick SIL Venue!

Training ClubAchieving your goals at Step into Life

New Members Welcome!Christine Mcardle Sue Summons Cliff Durkin Jo Blinco

Stuart French Jasmina Hurst Allan Hurst Crist ina Cvetkoski

Srete Cvetkoski & Keith Waples (sorry no photos available)

Welcome Back!Varlie Barnes, Natasha Pregnaloto, Wendy Wright,

Michelle Karton & Marie Folino

Goal setting is a key element to gaining fitness, weightloss and improved health benefits. At all Step into Lifesessions we add training points to your training club tally(you can see your total on your fortnightly performancereport, which will be handed out this month from the 15

th

of February) Points gained are a measure of yourcommitment to your training.

Ask your instructor to help you set some time lines foryour goals.

Awards achieved in January:

500 pointsShivani Keecha

1500 pointsTanya Thomson

2000 pointsPaul Issai

Photo is of Izzy, Az & Tan at their last training

session before taking on SIL Berwick!

Congratulations on your achievement!Our members receive their incentive points tshirt FREE ofcharge! Please advise your trainer of what size you are.

Member BirthdaysHappy Birthday!

These members receive 3 FREE extra sessions tocomplete within this month as a present from us at SIL.

5th Brent Van Rooyen

6th Alison Van Rooyen7

th Michelle Langley

13th Margaret Thomson17

th Matthew Edwards

19th Donna MarshallToning Rotation what to bring to toning sessions

TUESDAYs THURSDAYs SATURDAYs

6:45 pm 6 pm 7:15 pm 9am

3rd Feb 5thFeb 7thFeb

WEIGHTS FITBALL RESISTANCE BANDS

10thFeb 12thFeb 14thFeb

FITBALL RESISTANCE BANDS WEIGHTS

17thFeb 19thFeb 21stFeb

RESISTANCE BANDS WEIGHTS FITBALL

24thFeb 26thFeb 28thFeb

WEIGHTS FITBALL RESISTANCE BANDS

3rd

Mar 5th

Mar 7th

Mar

FITBALL RESISTANCE BANDS WEIGHTS

Next month a birthdayphoto here of the SIL

Birthday members

(A photo will be takenSaturday Morning 10am

Feb 28th

March SILBirthdays Photo)

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Merchandisewww.stepintolife.com/treat-yourself.php

Sun protectionMesh Cap Cap Cotton Visor

$24.00 $20.00 $11.00

QuestionsWhere were you born?Born in Melbourne, Australia.

What is your current profession ?Student/Personal Trainer/Health & Fitness sales assistant

What sports have you been involved with during your life /best achievement ?Cricket, Afl, Basketball, Swimming. Making representativegrade in cricket.

What is your favourite naughty treat ?

I havent eaten these in a long time but pizza/milkshakes.

What primary school and secondary school did youattend?St. Josephs primary/Salesian College

What is the nicest thing anyone has done for you?Aaron giving me a job as a personal trainer.

What is your goal for the next six months exercise orother?Improving my aerobic fitness would like to compete in

triathlons eventually.

Interests and hobbiesTraining, food, sleeping, playing sport, listening to music andspending time with my g/f and friends.

What is your favourite session and what results have youseen since started SIL?Favourite session I love them all!!

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

Run for Kids Training Package starts between 8th

February & 22nd

February 09!! Speak to your trainer and enroll now.

Saturday Morning 10am Feb 28th

March SIL Birthdays Photo

WHEN DETAILS TIMESMarch 1st Biggest Loser/Gainer Comp StartsMarch 7

th

SaturdayOUR VENUE ANNIVERSARY

Keysies 4th

! & Endeavours 1st

!

Lysterfield Lake, Swim, Run theHill/Sand or Ride

11:30am StartPls Bring

Food & Drinkto ShareMarch 14

th

SaturdaySOCIAL EVENTGoCarting @ LemanRace, play pool & BBQ with members

12pm - Get ahuge discount!

March 20thFriday

Bootcamp Package Begins4 weeks

Friday nights7pm

March 22ndSunday

FUN RUN Dandy DashJells Park www.starttofinish.com.au

5/10km

April 6thThis Week

Fitness Evaluation at the parkAchieve & create more goals!

6:45pm Mon8am Sat7pm Sun

April 4thSaturday

Trainers Birthday PartyCome & Celebrate Aarons, Monicas,

Jasons & Mels Birthday Party!

1pmVenue still tobe booked

April 5thSunday

FUN RUN - Run For Kidswww.runforthekids.com.au

5.7km or14.41km

May 10thSunday

FUN RUN Mothers Day Classicwww.mothersdayclassic.org

4km or 8km

May 31stSunday

GOAL PLANNING Winter Lunch 12:30pm

June STATE EVENT S.I.L Mini OlympicsCompetitive Event that we can all do!

Fun Gamesfor everyone

June 13thSaturday

SOCIAL EVENT Pool @ Kings 1pm

July 3rd

Friday

ANNUAL EVENT Winter Meeting 6:30pm

July 5th

Sunday

Bootcamp Package Begins4 weeks

Sundays3pm

July 30thto Step into Life Conference 09 Thurs night

Mel Francis

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Health & Fitness ArticleDehydration - A major cause of decreased human sports performance!What is dehydration?Dehydration is the excessive loss of water from the body, as from illness or fluid deprivation. Any person who exercises on a regular basis issusceptible to the effects of even mild fluid loss. The value of the body's most important nutrient, water, cannot be underestimated.

Exercise produces body heat, and too much body heat reduces exercise capacity. As the core body temperature rises, blood flow to the skinincreases, and the body attempts to cool itself by sweating. During intense exercise, the body temperature rises as high as 39 degrees Celsius(105 degrees Fahrenheit) and the muscle temperature can rise as high as 40 degrees Celsius (108 degrees Fahrenheit). These temperaturesmake exercise difficult because the body and muscles are competing for blood.As the body temperature rises, oxygen becomes more of a commodity due to increased circulatory demands. Oxygen is needed to help with thecooling process, and reduces the amount of oxygen available for vital organs, which can lead to severe health risks as well as a drop in athletic

performance. When you start exercising, as much as two percent of the body water is lost. Although this amount is considered a "normal" rangefor humans, it is certainly not an optimum level for athletic performance. Below is a table that summarizes the effects of minimal fluid loss duringexercise.

PHYSICAL SYMPTOMS AND EFFECTS OF DEHYDRATIONBody symptoms water lost1% Few symptoms or signs of any thirst present, however, there is a marked reduction in VO2 max.2% Beginning to feel thirsty, loss of endurance capacity and appetite.3% Dry mouth; performance impaired.4% Increased effort for exercise, impatience, apathy, vague discomfort, loss of appetite.5% Difficulty concentrating, increased pulse and breathing, slowing of pace.6-7% Further impairment of temperature regulation, higher pulse and breathing, flushed skin, sleepiness, tingling, stumbling, headache.8-9% Dizziness, laboured breathing, mental confusion, further weakness.10% Muscle spasms, loss of balance, swelling of tongue.11% Heath Exhaustion, delirium, stroke, difficulty swallowing, death can occur.

Dehydration can cause any or all of the following:Increased heart rate (beats per minute) Increased lactate acid in muscles (increased blood acidity) Increased body temperature Decreased strength Any of the following medical conditions: heat cramping, heat exhaustion & heat stroke

The best way to avoid fluid loss is often the simplest: drink plenty of fluids. Water is sufficient to replenish the fluids that are lost during exercise.However, water cannot replace the minerals that are lost during exercise-induced sweating. Sweating releases potassium, sodium, and calcium,which are vital for survival. These minerals, also known as electrolytes, are not found in water. It is therefore advisable to consume a supplement,which contains these added minerals, before any strenuous exercise. One such supplement that contains these electrolytes is a sports drink

Although these sports drinks can contain a combination of vitamins and minerals, they also contain simple and complex carbohydrates,predominantly simple sugars, which provide the athlete with an added amount of glucose. This glucose, which is converted by the body into 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 inhydration. The added nutrients, potassium, sodium, and calcium, along with the water content of the sports drink, are the determining factors inhydration.

Continued page 5.

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Dehydration continued.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, including

those 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 as

satisfactory 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 HighPerformance Traininghealthfitness.com.au

PHOTOS

Dhani isnt smiling(shes concentrating)but Jaz & Henrikya are smillin!

Thats better Jaz, bit more effort there!

& this fitness test everyone put in so mucheffort, it was great!

Go Zofia! Go Laney! Go Ray!

More smiles as Izzy does his last Fitnesstest with us & Shell does her first one back!

PHOTOS

Go Suz, Hollow & Mel! Sometimes when I takephotos I get that dirty look

But sometimes I get luck & get good photoswithout their dirty looks

I seem to be in the right place when takin photos,even when I go to the city I see the police raiding

the crispy creams store

Speed test runners, Go Al! Go Wayno! Go Ly!

Shoulder press & Squat 1 min test.Pumpin the Guns & Bums!

Marines BootCamp Seaford

Jan 16th

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Healthy RecipeAt Last - Guilt Free Eating!

If you're craving a rich pasta sauce, try this dish whichuses low-fat ricotta - you'll get that creamy texture without

the guilt!

Ingredients (serves 4)

500g peeled pumpkin, cut into 1-2cm cubes 2 tbs olive oil 400g penne 1 leek (white part only), cleaned, finely chopped 1 garlic clove, crushed

150g baby spinach leaves 125g low-fat ricotta

Method

1. Preheat the oven to 190C.2. Toss pumpkin and 1 tablespoon oil in a bowl and

place on a baking tray. Roast for 15 minutes oruntil tinged golden.

3. Meanwhile, cook the penne in a large saucepanof boiling, salted water until al dente.

4. Heat remaining oil in a large frypan over medium-low heat, add leek and cook, stirringoccasionally, for 5 minutes until soft.

5. Add garlic and cook for a further minute, thenadd spinach and remove from heat. Drain pastaand add to pan with leek mixture. Add pumpkinand toss to combine.

6. Serve sprinkled with ricotta and freshly crackedblack pepper.

Source

www.toptaste.comdelicious. - June 2004, Page 144Recipe by Chrissy Freer

ReferralsThanks for Referring Your FriendsAt Step into Lifewe value yourpatronage and the people you refer to ourprogram.

In return for your support we would like to show ourappreciation by rewarding you with a gift from thenational referral program.

The national referral program includes every Stepinto Life venue in Australia. The person you refercan attend at the venue of their choice.

The referral gifts:

You may choose to receive either 2 movie tickets or a $20 Coles-Myer voucher

for each friend who joins Step into Life as a resultof your referral.

OR

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

Penne withPumpkin,Spinach andRicotta

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Members BenefitsDiscounts & OffersPlease support our local traders, and takeadvantage of the discounts they offer. All you needto do is 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 andsubscribe to Men's Health andWomen's Health magazine forJUST $26 every quarter byautomatic credit card payment.You'll SAVE a massive $85 offthe full price in the first year. Plusboth of these fantastic magazineswill be delivered direct to youFREE. Also, this offer is RISKFREE - you can cancel atanytime, no questions asked!

www.subscribetoday.com.au/8201

Health Members Benefits

MOBILE COMES TO YOU0427 978 860

Receive 50% off yourfirst consultations

& 10% offconsultations

thereafter.

PARKMORE OSTEOPATHY159 KINGSCLERE AVE, KEYSBOROUGH

9711 7562

receive concessionrates.

ChelseaDenise Robinson ~ 0411 411 833

Receive 10% off allconsults. Rebateavailable withManchester Unity

SOUTH EASTERNCHIROPRACTIC CLINIC

292 CORRIGAN ROAD KEYSBOROUGH9798 1402

Complimentary InitialConsultation Valuedat $70 & $30 offOrthotics ifprescribed

159 KINGSCLERE AVE,KEYSBOROUGH 9711 7562

receive 10% off allconsultations

1800 087 374

Receive SpecialRates & ExclusiveKeepFit waitingperiods waived forclaiming on yourtraining.

Become a TrainerGet qualified

Step into Life has a fantastic opportunity for you tobecome a qualified Personal Trainer.

We are inviting Step into Life members that would liketo learn about becoming a Personal Trainer to anobligation free information session. We will tell you howeasy it is for you to become a qualified PersonalTrainer.

Every member that attends the Info session willautomatically receive a $500 voucher towards the costof a Cert IV Personal Trainer.

Call 1 300 134 136formore details

We have Franchise territories availablethroughout Australia and New Zealand.

If you know any trainers or people with an interest inhealth and fitness that would love to run their ownFranchise business, please let them know about thisexciting opportunity.

$1000 referral bonus for any one you refer thatbecomes a Franchise owner.

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Franchise DirectoryMembers BenefitsDiscounts & Offers

DANDENONG

SKATE CENTRE41 PRINCESS HWY, DANDENONG 9794 8039

Receive 20% off

KINGSCOMPLEX

366 BOUNDARY RD, DINGLEY 9558 3222

Receive 10% off

LE MANSGRAND PRIX

11-55 WATERVIEW CLOSE, DANDENONG STH 8787 8178

Receive 15% offMembers Prices & $5 off

membership if not amember

Receive 10% off anymeal

Healthy Choices areavailable

0422 248 283 SOUTH EASTERN SUBURBS

Children related to acurrent SIL membersreceive 25% off the

session fees

CAFSHOP G1 PARKMORE SHOPPING CENTRE

9769 1466

Receive a FREE hotdrink with any meal

purchase.

NOBLE PARK - Cnr Douglas St & Heatheron SANDOWN Cnr Princess Hwy & Browns Rd

Receive a FREE bottledwater, yoghurt or apples

with every sub/wrappurchase

401 PRINCESS HWY, NOBLE PARK 9547 5977

Receive 2 FREE weekly

movieswith any new releasemovie rental

WAVERLY GARDENS 9546 8721DANDENONG 9706 8211

10% off all items in store(excluding sale items)

12 Douglas Street, Noble Park 9562 3720

FREE Business Shirtcleaned with Every Suitor 10% off Dry Cleaning

& Alterations.

110 Hemmings St Dandy West 9791 7498

Members receive FREEuse of the Dogwash

Facilities. B.Y.OShampoos, towels etc.

BUDJET BUYS

17 BUCKLEY STREET, NOBLE PARK

10% off (discountexcludes milk)

SPRINGVALE 9547 4774

Receive Extra Free Gift

SHOP 40 ENDEAVOUR HILLS SHOPPING CENTRE9706 2234

20% off*Excludes special items

We do it outdoors

VICBerwick (NEW)Box HillCamberwellCarltonCaroline Springs (NEW)CaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendon

ElthamElwoodEndeavour HillsGlen IrisGreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysboroughLilydaleMalvern EastMill ParkMoonee PondsMorningtonMt WaverleyMurrumbeenaNewtown-GeelongPakenhamPort MelbourneReservoirRichmondRingwoodSouth YarraSt KildaSunburyTemplestoweThornbury

Vermont SouthWantirnaWellington - SaleWerribeeWheelers HillWilliamstownWodongaYarraville

QLDBroadbeachBuderimEverton ParkKawanaLockyer ValleyMackayPacific PinesRunaway BayWilston

SA

CampbelltownBlackwoodGawlerGolden GroveFlagstaff Hill (NEW)Kensington GardensMawson LakesMorphett ValeMitchell ParkMt GambierModburyNorthgateNorth HavenProspect

West LakesHenley BeachHallett CoveSeacliffUnley

WACanning ValeCarine (NEW)Cockburn Ctrl (NEW)EdgewaterIlukaMargaret River (NEW)Stirling (NEW)

Swan ViewQuinns Rock (NEW)Wembley

VICBalwynBeaumarisBendigoBentleigh

ACTANU

NSWAlburyAvalonBaulkham HillsBlacktownBlakehurstBurwoodCamdenCollaroy

CranebrookCronullaDrummoyneEarlwoodFrenchs ForestGlebeGlenmore ParkKellyvilleManly (NEW)MirandaParramattaPeakhurstPenrithQueens Park

Rose BayRushcutters BaySans SouciShellharbourSt ClairSt IvesSutherland (NEW)TerrigalWarners Bay (NEW)W. Pennant HillsWilloughby (NEW)

New ZealandAuckland

Browns Bay