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Timetable NEW SESSIONS ARE IN BOLDMonday 6:00am

Kickbox9:15amCardio

5:30pmToning

6pmCardio

7:15pmCardio

Tuesday 6:00amToning

6:45pmKickbox

Wednesday 6:00am

Cardio

9:15am

Toning

5:30pm

Cardio

6:45pm

Cardio

BootCampTeaser

Tue Dec 29th

7pm Hard

8pm EasyThursday 9:15am

Kickbox4:00pmKickbox

6:00pmToning

7:15pmToning

Friday 6:00amCardio

Saturday 7:45amKickbox

Keysie Competition &Christmas Lunch

Sunday December 6th

10am & 12:30pmRSVP to trainer by 2

nd

Close for Christmas & New yearsLast session is Thurs 24th6:45pmFirst session back is Sat 2ndJan

7:45amPlease makeup these sessions

before 25thDec

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

December 2009, Issue 39tep into Life Keysboroughhone:(03) 8502 8775 or 0423 852 262 E-mail:keysborough@stepintolife.com

PLEASE SEE LAST PAGE FOR CHANGES IN TONING ROTATION

Local News Directors Desk

2009 come andgone.

Dear Members

2009 is about to come to an end and 2010 is almost uponus.

Do you realize that it is almost 10 years ago that we were allpanicking about the Y2K bug and the problems the year2000 was going to bring? How times flies, 2009 has comeand gone in the blink of an eye.

2009 was a very turbulent year for all businesses andhouseholds around the world. The world banking systemwent into financial meltdown and economists around theworld projected negative growth, recession and volatiletrading times ahead. These were difficult times we wereliving in.

Having a discussion with one of our franchisees during themidst of this economic turmoil they said to me You know thesun is still going to come up in the morning and I am stillgoing to be here in the park at 6.00am and Im still going toenjoy training my members and if I keep doing this well Illbe right.

You know what?, they were right, Step into Life as a groupkept doing what we do well and our Franchisees and ourGroup has grown in size and numbers over this difficultperiod.

There are now 128 Step into Life franchises in Australia and

one in New Zealand. We hope to have another 20franchisees going through training in early January 2010.

Our stability and growth over this period can be attributableto our fantastic hard working Franchisees and you our loyaland supportive Members who have helped spread the wordabout Step into Life.

More and more of our new members are joining Step intoLife as a result of referrals from current members. This is atremendous compliment to all our Franchisees and it showsthat their dedication and commitment is truly appreciated.

Boxing GlovesAvailable in S, M, or LFor $23

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

December is our last month of our Holiday Competition!Keysie Competition & Christmas Lunch Sunday 6

thDec.

Closed December 25thto 1

stJan but theres Bootcamp &

Powerflex Teasers on Dec 29th& 30

th, entry forms for these

events are from your trainer.Then January we are celebrating Step into Life Keysboroughs

5thBirthday on January 24

th.So please keep this date free!

CCCChristmashristmashristmashristmas VVVVouchersouchersouchersouchers

for yourfor yourfor yourfor your FFFFriends &riends &riends &riends & FFFFamilyamilyamilyamilyPurchase a Bootcamp/Powerflex/Session present:Each package cost is $48 & with $110 of Value.

BootCamp Teaser held on December 29th7pm or 8pm

1 Teaser BootCamp, (or a session*) 1 BootCamp Dri-Fit Tshirt (or 2 sessions*) Sports Award Certificate for competition of BootCamp Gift Certificate for 3 Step into Life Sessions*

*Have until the end of January 2010 to use these sessions

Powerflex Teaser held on December 30th7pm

1 Teaser Powerflex (or a session*) Gift Certificate for 5 Step into Life Sessions*

*Have until the end of January 2010 to use these sessions

Keysie Members purchase one of the above as a gift forsomeone to receive a Free Bootcamp or Powerflex Session foryourself (great if you wish to do the Bootcamp or Powerflex with your friend)

Available to purchase from your trainer.

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Training ClubAchieving your goals at Step into Life

New MembersWelcome!

Martha Gasper

Kim Kulic

Jacinta Formoso

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 November:

50 pointsYathavan SriharanJulie GubbelsGraeme PhillipsEmilie CangyElsa CangyAinsley WhiteTheonie WhiteGlenn Lee

200 points

Joanne BlincoStuart FrenchTanaie WongSophia Wong

500 pointsAlison Van Rooyen

Member BirthdaysHappy Birthday!

Receive 3 free extra sessions as a gift*!

(gift will expire end of the month, so use it before then)

4th Martha Gasper

12th Jan Cogger

15

th

Henryka Zabawski17

th Silvana Moslih

21st Yathavan Sriharan

*Book these free sessions with your Trainer

Directors Desk continued

As we move into the festive season so your time will become more stretched between those Christmas functions, partiesand family arrangements. It becomes more difficult to stick to a routine over this period.

It is important to try and plan your time so that you are able to attend all your functions but also to make sure that youcontinue with your normal routine so that you dont start pulling yourself in all directions.

Look at your Step into Life timetable and your functions diary and plan ahead so that you are still able to attend yoursessions. This may mean attending a morning session instead of your usual evening session or maybe a Saturday morningsession instead of a weekday session. If you speak to your trainer they can help you plan ahead.

The Christmas period is all about family, friends having a break and taking some time out.

From all of us at Step into Life we thank you for your loyal support over the past year and wish you all the best for the festiveseason. May you and your families all have a healthy and happy New Year and we look forward to seeing you fighting fit inthe New Year.

RegardsMark CohenDirector

Well Done Guys!

Show off your hardwork by purchasingyour Training Clubawards points shirt

for $22

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Questions.Where were you born?China

What is your current profession?Medical Receptionist

What sport have you been involve with during your life/bestachievement?Cross country (in primary school) gor couple certificate for getting 1stand 2nd.

What is your favourite naughty treats?

sticky date pudding (yummmy) i can have it everyday.

What primary and secondary school did you attend?Primary school( golden spring-china) secondary (dandenong highschool)

What is the nicest thing anyone has done for you?my family(especially my mum)

What is something we would have never guessed about you?will see it one day

What is your goal for the next six months exercises or other?walking every day with my two kids and our dog(lulu)

Interest and hobbies?cooking, shopping and some (me time)

What is your favourite session and what results have you seensince starting SIL?cardio(time trial) since i started SIL i feel healthy and sleep better.

MerchandiseHave a look at our great new Step into Life products. Great for Christmas gift ideas. www.stepintolife.com/treat-yourself.php

Coffee Mug Sports Towel Toiletry Bag

122cm long62cm wide

$12.00 $15.00 $15.00

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

December 6th Keysie Competition & ChristmasParty many games

All Keysie members compete in teams

Compete inteams

Sat Dec 12thSun Dec 20th

Tues Dec 22nd

FITNESS TESTAchieve your Goals,

Create more targets to hit!

8am Sat7pm Sunday6am Tuesday

December 25th

to

January 1st

Step into Life Keysborough is closedLast session is Thurs 24

th6:45pm

First session back is Sat 2nd

Jan 7:45amPlease makeup these sessions before 25

thDec

Have a greatbreak, refreshed

for 2010!

Tues Dec 29th

BootCamp Recruits Beach Teaser

Work hard with our once off BootCampNext Bootcamp package is in Feb 2010

7pm - Navy

Seals

8pm - RecruitsWed Dec 30th Powerflex Teaser

Stretch it out with a pilaties & yogabased session. Entry forms at sessions.

7pm atWachter Res.

Sun Jan 24th Step into Life Keysboroughs5thBirthday Party!

Details yet to come

Dorsha TongDorsha has been a

member of Step into Life

Keysborough since May 2007

Member of the Month RewardsMember of the month will eitherreceive Unlimited sessions*for the month or a $50 S.I.Lclothing merchandise voucher**must be redeemed before the end of the month.

Member Profile

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Health & Fitness ArticleCURE BACK PAIN AND IMPROVE POSTURE

The number of people consulting their doctor about back pain has risen in the past 10 years. It is estimated that by the age of 60nearly 3 in 4 people have back pain with men being the greatest sufferers.

The Number one cause of back painThe majority of people suffering from back pain have weak core muscles and poor body alignment. This can be mainly attributedto lack of exercise and sitting down too much. The majority of people in this day and age have desk bound jobs.

A typical day for most people goes like this: Sit down on the way to work (car, bus, train etc)

Sit down all day at work Sit down on the way home from work Sit down and watch TV after work

Sitting on chairs with back supports for long periods of time makes your own back support (core muscles) switch off and weaken.In addition, most sitting scenarios promote poor posture by tightening and shorting some muscles, and simultaneously weakeningand lengthening others.

Poor posture and weak core muscles result in a greater activation of certain back muscles in an attempt to stabilise the spine.This is a compensatory mechanism which overloads the muscles in the back ultimately causing pain...

How to cure your back painIn order to relieve back pain you need to strengthen your core muscles. Your core muscles are composed of the transverseabdominals, obliques (internal and external), pelvis floor, lower back and diaphragm. In a balanced body these core muscles areactivated when you perform any type of movement. The problem is that most peoples core muscles are so weak that the brainstruggles to activate them during these movements. To address this you need to perform specific core strengthen exercises on aregular basis until they are sufficiently strong.

How to improve postureYou can simply try to remember to stand up or sit up straight to improve your posture. However, this can be a challenge whencertain muscles are tight and others are loose effectively keeping you in the poor posture. So to break out of this you need tostretch the tight muscles and strengthen the weak muscles. When this has been successfully achieved the body will go back intoalignment.

Potential ProblemsAlthough I said you need to strengthen your core muscles, if exercises are performed with poor technique and are in aninappropriate level of difficulty, you can cause more harm than good. Also knowing which muscles to stretch and which ones to

tighten to improve posture is important. If this is done incorrectly, not only will your posture not improve but it may actually causeyou more pain.

How to avoid the dangersThe best way to avoid these potential problems is to have a core and postural assessment performed by a specialist. After suchan assessment they should prescribe specific exercises that are at the right level to strengthen your core and specific stretchesand strengthen exercises to improve posture.

Author reference: Rob Jeffers Article from Article Health and Fitness

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Such tough posers

Recruits march on Land, Sea & .Air??

Its the Henny & Benny Commando Roll!

The dedicated recruits in the scorching heatfor the 100

thbootcamp!

Healthy Recipe 1At Last - Guilt Free Eating!

OrangeMuffins

Cooking Time: 12 15 minutes

Serves: 12INGREDIENTS

1/2 teaspoon Bicarbonate soda1 Egg (lightly beaten)2 cups Flour (self raising)2 tablespoons Marmalade1/2 cup Orange (freshly squeezed orangejuice)1/4 cup Sugar1/2 cup Yoghurt (low fat vanilla)

METHOD

1. Pre-heat oven to 200C. coat a 12cup muffin tray with cookingspray.

2. Sift the flour and bi-carb soda intoa medium bowl. Combine theyoghurt, orange juice and sugarand add to the flour. Add the eggand stir to combine, being carefulnot to over mix.

3. Spoon mixture into the preparedtray and bake for 12 to 15minutes.

4. Heat the marmalade in the

microwave for 30 seconds. Brushover cooked muffins.

Source: www.nutritionaustralia.org

Seriousbootcamp teamsfeel empowered

by their teammates

Soph & Robbie midair to land for their

commando roll.

I see you, lookin at me, lookin at you

Our youngest Yathavan workin hard

To get results our bodies need variety &challenge of training. Bootcamps are differentto sessions as they are a team orientated, an

army style driven activity held on the beach for1 hour. Take part in Bootcamp Teaser

December 29th

We have 2 running on our break period, wehave an easier one for first timers & lowerfitness categories & we have a harder one formore experienced bootcampers & higherfitness categories. Fill out a Bootcamp form toenter, available at sessions.7pm Hard BootCamp 8pm is an Easier oneThose that are more experienced and want thechallenge may decide to do both?

First Timers!Congratulations

Sam Von DincklageSophia Wong

Henny Setiabudi# of Bootcamps

20+ Holians30+ Marshall40+ Formoso

As the weather isgetting hotter, soare our bodies!hehe in waysmore that oneplease bring yoursweat towel tosessions so thatothers dont have tofeel YOUR heat too.

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Healthy Recipe 2At Last - Guilt Free Eating!FabulousFrittata

Serves: 4

When I am short on time but still want to serve something up formy family that is nutritious and satisfying, I often end up with a

variation of sorts on the recipe below. If you dont have the veggieslisted below just throw in whatever you think would make a goodcombination. The addition of rice or pasta really adds substance tothis dish.

INGREDIENTS

6 eggs 200g light cream cheese 100g cooked rice, noodles or spaghetti 3 spring onions, chopped finely 1 red chilli, seeded and chopped finely 150g snow peas, shredded 5-6 asparagus, trimmed, blanched and cut into thirds cup frozen peas A handful of fresh basil

Salt and black pepper

METHODPreheat grill to 200C. Whisk the eggs together with thecream cheese until well combined. Add the rice or pasta,spring onions, chilli, snow peas, asparagus, peas and basiland stir to combine.

Pour into a non-stick frypan (24cm) and cook over low-medium heat for ~10 minutes. Place under the preheatedgrill and cook for another 6-8mintues or until lightlybrowned. Slice and serve immediately.

Nutritional InformationPer serve

Energy (Kilojoules) 1126KJ

Carbohydrates 10g

Protein 15g

Fat 18g

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

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.

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 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.

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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

VICCheltenhamCranbourneCroydonDoncasterEssendonElthamElwood (Jan 2010)Frankston (Jan 2010)Glen IrisGreensboroughHamptonHawthorn

HeidelbergIvanhoeKewKeysboroughLilydaleMalvern EastMill ParkMoonee PondsMordiallocMorningtonMt WaverleyMurrumbeenaMT ElizaOakleigh (Jan 2010)Pakenham

Port MelbourneReservoirRichmondRingwoodSouth YarraSt KildaSunburyTemplestoweThornburyTorquay (Jan 2010)Vermont SouthWantirnaWellington - SaleWerribeeWheelers HillWilliamstownWodongaYarraville

New ZealandAucklandBrowns Bay

SANovar GardensCampbelltownBlackwoodGawlerGolden GroveFlagstaff HillKensington GardensMawson LakesMitchell ParkMt GambierModbury

NorthgateNorth HavenProspectWest LakesHenley BeachHallett CoveSeacliffUnley/Goodwood

WAAlexander HeightsCanning ValeCarineCockburn Ctrl

EdgewaterIlukaMargaret RiverStirlingSouth PerthSwan ViewQuinns RocksWillettonWembley

VICBalwynBeaumarisBentleigh

BerwickBox HillCamberwellCarltonCaroline SpringsCaulfieldChelsea

NSWAlburyBaulkham HillsBlacktownBlakehurstCollaroyCoogeeCranebrookDrummoyneEarlwoodEnfieldFrenchs Forest

GlebeGlenbrookGlenmore ParkKellyvilleManlyMirandaParramattaPeakhurstPenrithQueens ParkRose BayRushcutters BaySans SouciShellharbour

St ClairSt IvesSutherlandTerrigalWarners BayW. Pennant HillsWilloughby

QLDBroadbeachBuderimCaloundraEverton ParkForest Lakes

KawanaLockyer ValleyMackayMorningsideRunaway BayStanthorpeWilston

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

NEXT YEAR THEY ARE MONTHLY

NOV 30TH

to the 5th

DEC DEC 7TH

to the 12TH

DEC DEC 14TH

to the 19th

DEC

FITBALL BANDS WEIGHTS

JANUARY TONING SESSIONS ARE WEIGHTS

FEBRUARY TONING SESSIONS ARE RESISTANCE BANDSMARCH TONING SESSIONS ARE FITBALL

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