8/12/2019 63- Fresh Air Newsletter MAY 2010 Keysborough

1/8

TimetableMonday 5:30pm

Toning7:15pmCardio

Tuesday 6:00amToning

6:45pmKickbox

7:15pmToning

Wednesday 6:00amCardio 5:30pmCardio 6:45pmCardio 6:45pmPowerflexThursday 9:15am

Kickbox4:00pmKickbox

6:00pmToning

7:15pmToning

Friday 6:00amCardio

9:15amToning

Winter Lunch

Sunday 30 th May 1pm to4pm @ Dandenong Sth

Primary School HallSaturday 8:00am

KickboxTo all cardio sessions need to bring your own boxing g loves.

Dont have your own? You may purchase one from your trainer.

Ma 2010, Issue 4ep into Life Keysboroughone: (03) 8502 8775 Mb: 0423 852 262 E-mail: keysborough@stepintolife.com

PLEASE SEE LAST PAGE TONING ROTATION

Local News

ge

Directors DeskWinter isapproaching yes!Dear Step into Life Members, family and friends

Why in the world am I excited that winter isapproaching? For those states that do see a drop in

temperature at this time of years, this is extremelybeneficial for outdoor training.

Why? Exercising in an outdoor environment has farmore benefits than an indoor environment but then ifyou add in a cooler temperature those benefitsincrease.

The human body expends a lot more energy whenexercising outdoors in cooler temperatures. The benefitgained is energy expenditure is greater during thetraining session but this stimulates the metabolism toburn more energy after the session is complete as well.

To take full advantage of this fat loss and weight lossbenefit dont rug up! By all means wear layers but dontwear your Step into Life T plus a big jacket. In order totake advantage of the increased energy expenditure,layer off at the start and then layer on at the end of thesession. Studies done on Step into Life clients in May,June and July in Victoria showed a 30% increase in fatloss and weight loss during these 3 months than anyother months, doing 3 sessions per week. So, get outthere and move in the cold.

Thankyou for all your emails regarding the strengthbase program. One email in particular was from

Natalie, a Step into Life member in NSW, a mum of 3kids who has seen great improvement in core controland general strength well done. Keep the strengthbase program handy when you travel as all theexercises can be done in any setting.

The month of May will see Rubberised resistancebands training at most Step into Life franchises as wellas Boot camp and Power Flex. The key to results isvariety and change, so chat to your trainer about yourprogram and get involved in some different training.

Boxing GlovesAvailable in S, M, or LFor $23

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

Please note that Tues 7:15pm Toning & Powerflex are in the hall

Baby LoveCongratulations toShevy and Dhani

on the birth oftheir son. Born

13 th May weighingin at 9 pounds and

5 ounces.

Aprils meeting went off with a bang (or a pow pow!). Wemade sure that we were on the right track to hitting ourgoals & made some changes if we werent.For those of you who couldnt attend we have minutes ofwhat was covered.From there we worked up a very big sweat in LASERFORCE! Lets just say we know who plays too many videogames!!! Thanks all who came along: Be n & Ly, Drew &Mon, Sarah, Donna, Marty & Kim (& the kids), Mon

Keysie Winter Lunch MeetingMeeting is at Dandenong South P.Sall, please bring your fitness Ball, plate

of healthy food or drinks to share.lease RSVP to Aaron by Saturday the

22 nd of May

8/12/2019 63- Fresh Air Newsletter MAY 2010 Keysborough

2/8

Training ClubAchieving your goals at Step into Life

New Members Welcome!

Brockwell Kong Jessica La RoccaSarun Phin Jessica Vojtek

Alex Wong

Welcome Back!Trish Griffin Joanne Matse Simone Mckenzie

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 April: 50 pointsMeldina Klehic,Sharleen DCruze,Vanneth Kong,

Irene Sin,Margaret Colvin,Andrew Boyes,

Monica Vojtek200 pointsRoger Galway,Henny Setibudi,Martha Gasper

500 points

1000 pointsWendy Wright,Jess Guest

Directors Desk continued

Nationally in the month of May the Step into Life Fitness evaluations will be held. This is a great tool to see how you areprogressing and compare your results. The Step into Life fitness evaluation report will compare and graph the results from yourlast 6 fitness evaluations, so you can see in graph form your improvement. Your trainers will also give you your target before the

evaluation commences.What do we evaluate? We test endurance via the time trial which is 2; 3 or 4km. This will also tell your trainer your time/km andheart rate. The speed test will test your anaerobic threshold; push ups evaluate your upper body strength and lactic acidthreshold; Squats, sit ups and shoulder press also test strength levels; the plank hold tests your core strength.

Overall it is a very thorough evaluation and if completed with correct technique a very good tool to see where you are at. One ofthe key success factors of the Biggest Loser show was evaluations at various intervals to assist with program prescription.

Enjoy the huge variety of training on offer in May. Bring along a friend to train with you and win free movie tickets.

Have a great month.

Larry 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 their200+ awards

Member Birthdays Happy Birthday!

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

2nd Sonali Jayawardena

5 th Jessie Chau

9th Elaine Young

15 th Trish Griffin

16 th Steven Lane

17 th Natalie Pique

17 th Tanya Braine

19 th Lorraine Fabris

26 th Adele Johnson

30 th Andrew Smith

30 th Darren RoussetyBook these free sessions with your Trainer

8/12/2019 63- Fresh Air Newsletter MAY 2010 Keysborough

3/8

Merchandisewww.stepintolife.com/treat-yourself.php

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

TIMES

MAY 2010 - Need your RESISTANCE BAND at ALL Toning Sessions Fri May 7 th

UntilFri May 28 th

PACKAGE BootCamp PackageFriday Packages begin for 4 weeks

BC 6:30pm

Sun May 9 th FUN RUN Mothers Day Classicwww.mothersdayclassic.org

Sat May 22 nd Sun May 30 th Tues Jun 1 st

FITNESS FITNESS TESTAchieve your Goals, Create more

targets to hit!

8:30am Sat6pm Sun6am Tues

Sun May 30 BENEFITS&

CHANGESMEETING

Winter Lunch MeetingAt Dandenong South P.S Hall

Pls RSVP & give $10 to yourtrainer, bring plate of Healthy food& your fitball, wear warm exercise

attire.

1pm to4pm

JUNE 2010 Need your FITBALLS at ALL Toning Sessions June2010

FUN RUNPACKAGE

CAMP

Run MelbourneBootCamp Teasers

Wilsons PromJuly2010

BENEFITSFITNESS

PACKAGE

Winter Dinner MeeingFitness Test

BootCamp PackageAugust

2010BENEFITS

EVENTEVENT

FUN RUNPACKAGE

Sumo WrestlingCity to Surf

MINI OLYMPICS (Aug 29 th )Sandy Point Half

Marathon PackageSeptember

2010EVENT

FUN RUNFUN RUNFUN RUNFITNESS

Punish the Groom & His MenDingley Dozen (19 th Sep)

Spring into Shape IDe CastellaFitness Test

October2010

EVENTFUN RUNFUN RUNFRIENDS

Keysie CompetitionSpring into Shape IIMelbourne MarathonBring a Buddy Week

November2010

BENEFITSFUN RUNFITNESS

Ten Pin BowlingSpring into Shape III

Fitness TestDecember

2010SOCIAL Christmas Lunch

Januaray2011

EVENT Fund Raising Fitness Event

February2011

BENEFITS Pool

Brent Van RooyenBrent has been a

member of Step into Life

Keysborough since August 2006SiL Keysies Member RewardsMember of the month will eithereceive Unlimited sessions*or the month or a $50 S.I.L

clothing merchandise voucher** must be redeemed before the end of the month .

Member Profile

Fleecy zip

$49.00Get ready for winter and keep warm: -- Fleecy zip

Questions. Where were you born?Dandenong Hospital

What is your current profession?Teacher

What sport have you been involved with during your life/bestachievement? I won the Victorian Open in the A grade division for beachvolleyball and I was in the state championship winning team fortable tennis in high school.

What is your favourite naughty treats? scotch and coke

What primary and secondary school did you attend? Harrisfield PS and Wellington SC

What is the nicest thing anyone has done for you? .My parents bring me up right (I think), Alison getting married tome and giving birth to my 2 beautiful daughters.

What is something we would have never guessed aboutyou? .I got suspended at high school.What is your goal for the next six months exercises or other? Improve techniques

Interest and hobbies? Beach volleyball and the Mighty Bombers

What is your favourite session and what results have you

seen since starting SIL?

I like all but probably weights. I feel like I've done something afterweights. I haven't put on any fat since I've started

8/12/2019 63- Fresh Air Newsletter MAY 2010 Keysborough

4/8

Health & Fitness ArticleCore muscles and core training

Core training is an essential part of any fitness program, but what do we mean by "core muscle strength" or "core training"? Is it just yourabdominals that need a workout? What about your lower back muscles?A lot of people think "core muscles" refers just to their front outer abdominal muscles, the ones that give you your six pack. But the "core"includes all the muscles of the trunk both, front and back, inner and outer, which help with stabilizing and moving the spine and pelvis. Havingstrong core muscles (also called trunk muscles or the "inner unit") that work together properly is important for all movement, from sports anddynamic movement to the basic functions of daily life. A strong core is a prerequisite for the prevention of injury, enhanced sports performance,improved balance, and proper training and muscular development. And of course a strong, well trained core will also help your stomach lookflatter and toned! A six pack is very aesthetically pleasing, so read on to find out more about core muscle training and exercises!Core muscles

Core muscles include any muscle that has a functional role to play with one of the five major postures: standing, sitting, lying on the back, lyingon the stomach, or on hands & knees. This means that in addition to abdominal muscles, the greater core area is made up of all the muscles ofthe lower back and shoulder girdle, the internal and external obliques, pelvic muscles, transverse abdominus (TVA), gluteal muscles, and evenhamstrings.

Rectus abdominis muscle: commonly known as abs or six pack this is a paired muscle running vertically on each side of the core

muscle area Transverse abdominis: so called for the direction of its fibers, is the innermost of the flat muscles of the abdomen, being placed

immediately beneath the internal oblique muscle Internal oblique: is the intermediate muscle of the abdomen, lying just underneath the external oblique and just above the transverse

abdominal muscle External oblique: is the largest and outermost of the three flat muscles of the front core muscle area

Therefore to maximize your core strength working just one or two isolated groups of muscles isn't enough. You need to focus on integratedtraining exercises that work several muscle groups together such as compound resistance exercises and challenging core & stability work.Swiss ball exercises are especially good for working the core because the unbalanced platform the inflated ball creates means more coremuscles are recruited.

What do the core muscles do?We now know where the core muscles are but why do we want to work them?! While no one is ever completely safe from injury, strong core muscles go a long way toward injury prevention in both sports and routineactivities like carrying groceries or picking up a child. Strong core muscles help your extremities to work well in conjunction with the rest of your body. So when you're teeing off or serving, musclesthroughout your body contribute to the effort and cushion the strain on your joints. Back injuries often result from weak core muscles, so by strengthening the core your spine will be more stable and you'll have less risk ofherniation or a bulging disc. Our lower back muscles are often weak and are the first thing to go when we bend forward or twist. A strong coreand core muscles can help reduce and prevent lower back pain.

How do you train the core?There are a number of different ways to strengthen your core muscles with exercises, and it depends on your starting level and your aims forcore development. It is best to talk to a qualified personal trainer to see what sort of exercises is best for you, and to make sure you're doingthem correctly. In general, you should aim to work on strengthening your core muscles three times per week for at least ten minutes per sessionif you want to notice a real difference. Focus on the quality of the core exercises rather than the quantity of repetition, and keep the speed slowand controlled. If you can do more than 25 reps of a core muscle exercise it's either too easy, your technique is not correct, or you are going toofast!

Core muscle exercisesExercises for the core include prone holds, side holds, leg extensions, crunches, sit ups, oblique sit ups, oblique twists, back extensions,alternating arm and leg raises, supermans, plus a host of fitball exercises such as crunches, prone holds, russian twists, jacknives, hip bridges,hamstring curls and more. Don't forget that it's not just core specific exercises that strengthen your core muscles. You fitness training programshould include compound resistance exercises such as squats, bench press, lat pull downs, and shoulder press to work the core muscles in amore dynamic method.

Complete Personal Fitness Training Manly Sydney Australia 2007.

8/12/2019 63- Fresh Air Newsletter MAY 2010 Keysborough

5/8

Colder nights for kickboxing, just mean we have towork harder!

Recruit Bird is pumpin hard in the Teaser bootcamp

Some more kickboxin flashes!

AWARDS FOR 200+ IN APRILMartha Gasper

First Session 5 th Nov 09Total # Sessions 64Fitness Tests 1BCs 1 Navy Seals

Roger GalwayFirst Session 31 st Aug 08Total # Sessions 59Fitness Tests 3

Henny SetibudiFirst Session 2 nd Feb 08Total # Sessions 47Fitness Tests 2BCs 8 in total2 Recruits 3 Marines2 Navy Seals 1 Commandos

Wendy WrightFirst Session 15 th Mar 06Total # Sessions 237Fitness Tests 8BCs 31 in total1 Teaser 11 Recruit 11 Marines6 Navy Seals 2 CommandosTestimonials Written 2Mini Olympics 06,07,08,09Keysie Competitions - 06

Jess GuestFirst Session 15 th Jun 05Total # Sessions 238Fitness Tests 8BCs 37 in total14 Recruit 9 Marines13 Navy Seals 1 CommandosMini Olympics 06,,08,09Keysie Comp 05, 06, 08, 09

8/12/2019 63- Fresh Air Newsletter MAY 2010 Keysborough

6/8

Healthy Recipe 1At Last - Guilt Free Eating!

OrangeMuffins

Cooking Time: 12 15 minutesServes: 12

INGREDIENTS

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

METHOD

1. Pre-heat oven to 200C. coat a 12 cup muffin traywith cooking spray.

2. Sift the flour and bi-carb soda into a medium bowl.Combine the yoghurt, orange juice and sugar andadd to the flour. Add the egg and stir to combine,being careful not to over mix.

3. Spoon mixture into the prepared tray and bake for12 to 15 minutes.

4. Heat the marmalade in the microwave for 30seconds. Brush over cooked muffins.

Source: www.nutritionaustralia.org

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 voucher

for 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 NowPlanning your shopping?

Want to eat healthy butcant keep track of the fruit

& veggies in season?

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

8/12/2019 63- Fresh Air Newsletter MAY 2010 Keysborough

7/8

Members Benefits ur national and local traders, and take advantage of the

292 COR

KEYS

C

MOBIL

DONNA C

159 KIN

KEYS

159 KIN

KEYS

INFORMAVAILABL

T

Our FaSHOP G

SHOPPI

NOBLEDouglas

SANDOWHwy &

401 PRIN

NO

KINSKA

LEMANS GTENPIN

M

COM

M

COM

1b F

NO

110 He

Da

SOUTH E ASTERN

CHIROPRACTICCENTRE

PARKMORE

OSTEOPATHY

CAF

Health & Beautywith Aloe Vera

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

Our Health ProfessionalsRIGAN ROAD

BOROUGH

9798 1402

Dr. Jose & Dr. Kevin ValuR

ELSEA Denise RobinsonPh: 0411 411 833

bythebaykinesiology.com.au

Rec

R

MASSAGE

MES TO YOU!

0427 978 860Remedial Massage

Therapist: Donna Fincham

R

R

SCLERE AVE

BOROUGH

9711 7562Dr Penny Gosling

All c

R

SCLERE AVE

BOROUGH

9711 7562

RTION FORMS

E FROM YOURAINER

1800 087 374stepintolife@manchesterunity.com.au

machesterunity.com.au/stepintolifeExcluclaim

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

EntertainmentESS HIGHWAY,

LE PARKNOBLE PARK - 9547 5977

Manager: 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

Sporting Goods

OBILE

ES TO US

9726 50910413 103 047 ( 11am 6:30pm)

Chris TelleyField Reprehensive

Pl

Health & BeautyOBILE

S TO YOU 0402 669 946

Roshelle CerveiraHealth & Beauty Consultant

Rec

10% offEg. Aloe

ank Street

LE PARK9562 477

NO APPOINTMENT NECESSARY Men

mings Street

dy West9791 7498Rod Blythe

Free us

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% off your first consultations& 10% off consultations thereafter.bate available with Manchester Unity

urrent Step into Life members receiveconcession rates.

bate available with Manchester Unity

Receive 10% off all consultations

bate available with Manchester Unity Receive Special Rates

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

sa 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

Receive 50% off the 2010 Ezy CardMembership, which entitles members to

$1 weeklies, $1 off new releases & 10% off all DVD retail &ex-rental purchases everyday, for the whole year.

Show this newsleter with your SiL keyring the first time only10% OFF AT KINGS

20% OFF AT SKATE CENTRE15% OFF AT LEMANS & $5 OFF MEMBERSHIP

2 GAMES FOR $15 AT TENPIN BOWL

20% OFF ALL FOOTWEAR & APPARELlace a deposit for what you order & the goods

will be delivered within 2 weeks.

ive your First Aloe Vera Facial FREE!

30% off after that.Any products (up to 15% off with orders over $100)Vera Detox & Makeups. Weight loss Shakes also

20% off Haircut

& Children Hairdressing, Colours & Tips

of the Dog Wash Facilities take your ownshampoo & towels.

8/12/2019 63- Fresh Air Newsletter MAY 2010 Keysborough

8/8

Franchise Directory

We do it outdoors

VICCaroline Springs

CaulfieldChelseaCheltenhamCranbourneCroydonDiamond Creek NEDoncasterEssendonElwoodGlen IrisGreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysboroughLilydaleMalvern EastMill ParkMoonee PondsMordiallocMorningtonMt WaverleyMurrumbeenaMt ElizaOakleigh NEW PakenhamPort MelbourneReservoirRichmondRingwoodSouth YarraSt KildaSunburyTemplestoweThornburyTorquay NEW Vermont SouthWantirnaWellington - SaleWheelers HillWilliamstownWodonga

YarravilleNew ZealandAucklandBrowns Bay

SANovar Gardens

CampbelltownBlackwoodGawlerGolden GroveFlagstaff HillKensington GardensMawson LakesMitchell ParkMt GambierModburyNorthgateNorth HavenProspectSalisbury NEW

West LakesHallett CoveSeacliffUnley/Goodwood

WAAlexander HeightsCanning ValeCarineCarramar NEW Cockburn CtrlEdgewaterEllenbrook NEW Iluka

Kingsley NEW Margaret RiverStirlingSouth PerthSwan ViewQuinns RocksWillettonWembley

VICBalwynBeaumarisBendigoBentleighBerwick

Box HillCamberwellCarlton

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 300 134 136 for 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

MAY TONING SESSIONS ARE RESISTANCE BANDJUNE TONING SESSIONS ARE FITBALL

JULY TONING SESSIONS ARE WEIGHTSDont 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

NSW

AlburyBaulkham HillsBlacktownBlakehurstCollaroyCoogeeDrummoyneEarlwoodEnfieldGlebeGlenbrookGlenhaven NEW Glenmore ParkKellyville

ManlyMaroubra NEW MirandaMosman NEW Mona Vale NEW ParramattaPeakhurstPenrithPymble NEW Queens ParkRose BayRushcutters BaySans SouciSt Clair

St IvesSutherlandTerrigalThornton/DungogNEW Warners BayW. Pennant HillsWilloughby

QLDBroadbeachBuderimCaloundraEverton ParkForest LakesKawanaLockyer ValleyMackayMorningsideRunaway BayStanthorpeWilston