70- Fresh Air Newsletter DECEMBER 2010 Keysborough

8/12/2019 70- Fresh Air Newsletter DECEMBER 2010 Keysborough

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TimetableMonday 6:00am

Kickboxing6:30pm

Powerflex7:15pmCardio

Tuesday 6:00amToning

6:45pmToning

Wednesday 6:00amCardio 6:00pmCardio 7:15pmKickboxingThursday 6:00am

Powerflex6:00pmToning

7:15pmToning

Friday 6:00amCardio

Closed Dec 25thOpen on 3rdJan

Saturday 7:45amKickbox

9:00amPowerflex

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

December 2010, Issue 51Step into Life KeysboroughPhone:(03) 8502 8775 Mb:0423 852 262 E-mail:[email protected]

Local NewsLast month we held our annual Keysie Comp & 4 awesome teams competed fortheir bragging rights! Thank you to everyone who came along to either sweat it outor cheer & support. The overall winners were the Green team - Van, Soph/Matty,Jess, Wayno, Shaz, May. Their fierce competition was the Yellow team Mel,Rimas, Sarun, Salinda, Sharleen, Jose, The Red team Jan, Ben, Ed, Brock, Em, &the Blue Team Roger, Brent, Al, Stu, Ange, Yat.

Dont forget its not too late to start your Summer Challenge.We have 4 challenges running Powerflex, Kickboxing, Bootcamp & Weekend.Complete any 1 of these challenges to enter into Keysies Biggest Loser & BiggestGainer! We just need to take your measurements & a before photo then the race ison!

Also a big congratulations to newly engaged Meldina! We wish both you & yourhubby to be a lifetime of happiness, from all of us here at Keysie.

Directors DeskDear Members, family and friends

Can you believe that it is already December and another year isabout to pass us by. Where does the time go to?

It seems like only a few months ago that I was sitting at my deskand setting goals for myself for 2010. At the beginning of eachyear the management team of Step into Life set goals for thecompany and at the same time I set goals for myself.

Towards the end of December each year I have a ritualwhereby I relook at the goals that I set for myself and I seewhether I achieved them during the year and if not how close didI get to achieving them.

The goals that I set for myself are not always measureable orquantifiable and I try make sure that they cover all aspects of mydaily life. For example I set myself the goal of buying a bicycleand riding regularly each week (goal achieved). I also wanted tobring my golf handicap down to single figures during the year(goal not achieved stupid game!!!!!). I wanted to spend moretime with my wife and daughters (goal semi achieved). I alsowanted to run the Melbourne marathon, I tore a calf muscle 3weeks before and so I could only manage the half marathon(goal not achieved).

Why dont you try my ritual and look back over the year andsee how you went and what you achieved. For those of you whokeep your training diary up to date, or keep your Fortnightlyreports and your Time Trial and Fitness test results go back overthe year and see how you have progressed.

How many training sessions did you do per month? Look at thetime for your first time trial in January and compare it to the onesin the latter part of the year. Have your squats or press ups inthe Fitness test improved in number as the year progressed.

If stats are not your thing and your goal for 2010 was to exerciseon a regular basis and you achieved that then well done.

No matter what goals you set for yourself or whether youachieved them or not as long as you tried and gave it a go thatwhat counts.

Continued next pageBoxing GlovesAvailable in S, M, or LFor $23

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

Please note that wet weather evening toning sessionswill be held at Dandenong South Primary School Hall.


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Training ClubAchieving your goals at Step into Life

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 November:

50 pointsMaria Zagarelos

200 pointsAlun Roberts

1000 pointsSue SummonsShivani KeechaJason Montgomery

Directors Desk continued

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

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

Look at your Step into Life time table and your functions diary and plan ahead so that you are still able to attend your classes. This may meanattending a morning class instead of your usual evening class or maybe a Saturday morning class instead of a weekday class. If you speak toyour 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 festive season. May youand your families all have a healthy and happy new year and we look forward to seeing you fighting fit in 2011.

RegardsMark 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 their

200+ awards

Member BirthdaysHappy Birthday!

Receive 3 free extra sessions as agift*!

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

4th

Martha Gasper

15th

Henryka Zabawski

16th

Jan Cogger

17th

- Silvana Moslih

21st Yathavan Sriharan

25th

Irene Sin

29th

Mariana Koleski

Book these free sessions with your Trainer

New MembersWelcome!

Jose FondaCraig JamesCandice KaldellisMariana KoleskiKeith Sanderson

Jenny VoWelcome Back!

Yathavan SriharanAshlea Smith


3/8

Roger GalwayRoger has been a

member of Step into Life

Keysborough since August 2009

SiL Keysies Member RewardsMember of the month will e itherreceive Unlimited sessions*for the month or a $30 S.I.Lclothing merchandise voucher**must be redeemed before the end of the month.

Member ProfileQuestions.Where were you born?

Kolar Gold Fields, India

What is your current profession?

I am a property investor and assist ordinary people invest in

property.

What sport have you been involved with during yourlife/best achievement?Cricket. I played first class cricket in India and also as aprofessional player here in Melbourne for 15 years. Since Iretired from cricket, I have started playing golf and am reallyenjoying it.

What is your favourite naughty treats?Chocolate and ice cream!!

What primary and secondary school did you attend?St Josephs Boys School, Bangalore, India

What is the nicest thing anyone has done for you?.My wife saying Yes to my marriage proposal!!

What is your goal for the next six months exercises orother?I have lost 3 kilos this year and hope to lose another 3 kilos inthe next 6 months.

Interest and hobbies?I enjoy playing golf and am working hard on being a good taxidriver (for my teenage kids)!!

What is your favourite session and what results have youseen since starting SIL?I like the kick boxing sessions as we are on the move all the

time. My stamina and power has improved a lot since startingat SIL.

MerchandiseTreat yourself to these great

stocking fillers!!

Bum Bag Toilet Bag WaterBottle

$20.00 $7.00 $6.50

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

TIMES

DECEMBER 2010 Need your FITBALLS at ALL Toning SessionsSun 5 SOCIAL Christmas Party Lunch Sun 5

t

Sat 18 BENEFITS Keysie Benefits Meeting 6pm

Sat 25th

BREAK Closed Dec 25th

, Return Jan 3rd

JANUARY 2011 is WEIGHTS that i provide for ALL Toning Sessions

Januaray2011

EVENT 7 YEAR SiL KEYSIE PARTYCome & celebrate with us as webegin our 7

thyear! It all began at

Wachter in January 2005.

Sun 23rd

Begins Sat29

th, ends

Sat Mar 19th

PACKAGE NEW YEARS REZ BOOTCAMPSOur Biggest bootcamp package

yet!15 Bootcamps in 8 weeks!

Special Gift to those that completeALL 15

All Sats6amWithSomeFridays7pm&Sundays7:30am

FEBRUARY 2010 Need your RESISTANCE BANDS at ALL Toning Sessions

Future Events You Can Start to Plan your New Years Resolutions ...

APRIL FUN RUN RUN FOR KIDS Sun 17t

APRIL CAMP WILSON PROM & B/CAMPSCamp for 2 nights, Bootcamps held

on call.

Fri 8t

MAY FUN RUN MOTHERS DAY CLASSIC Sun 8t

JULY EVENT STEP INTO LIFE KEYSIE BALL!Our first ever Keysie Ball, open to

our members & their partners for agreat night of dancing, awards &

dress your best!

Sat 17th

AUGUST EVENT

FUN RUN

SiL VIC MINI OLYMPICS

SANDY POINT HALF

SEPTEMBER EVENT

FUN RUN

FUN RUN

FUN RUN

PUNISH THE TRAINERS

DINGLEY DOZEN

SPRING INTO SHAPE I

DE CASTELLA

OCTOBER FUN RUN MELBOURNE MARATHON


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Health and FitnessNuts Naturally Tasty and Good for You

While nuts were once thought of as a dieter's high-fat nightmare, they are now viewed as a healthy component of anydiet. From helping to protect against heart disease and certain cancers, research continues to show that many healthbenefits can be obtained from eating nuts.

Nuts provide us with an array of nutrients that can be beneficial to our health; these include:

Good fats although high in fat, the majority of fat is mono and polyunsaturated fat. Unsaturated fats arebeneficial to our health as they play a part in lowering LDL-cholesterol and reduce the risk of heart disease.

Protein nuts are one of natures great plant sources of protein. This can be especially important for thosefollowing a vegetarian diet as an alternative to animal products.

Vitamin E this vitamin has antioxidant properties, which may help prevent LDL-cholesterol from oxidising. Thisis the process that results in cholesterol adhering to artery walls and blocking blood flow. Other micronutrientsthat nuts provide us with include zinc, copper and magnesium.

Fibre fibre is an essential part of a healthy diet. It may also help in lowering cholesterol and assists in keepingus regular.

It is however important to keep in mind that nuts are however particularly high in fat (approximately 50% fat). Regardlessof the type of fat, gram-for-gram, fat is particularly high in calories. It is therefore wise to limit your nut intake toapproximately 1-2 handfuls per day.

Handy hints to help you include nuts in healthy appropriate amounts on a daily basis:

Add a handful of chopped hazelnuts to your oats in the morning complete this meal with a few berries andsome low fat milk

Include a few walnuts in a fresh green salad for lunch Dry roast a few slivered almonds and add them to a combination of broccoli and cauliflower, lightly blanched and

dressed with a squeeze of lemon and a dash of olive oil. Substitute some cashews for a portion of beef or chicken in a stir-fry

One final tip when selecting nuts, opt for raw or dry roasted and unsalted.

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

Jojo Commando Crawls under the other deadly recruits, wet & wild Bootcamp ends in smiles, 6am is now brighter & warmer.. so we have 5 of em!


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Christmas News

This Christmas, Step into Keysie are givingyou a valuable gift the gift of not letting

you fall off the wagon over the holidayseason.

The way we are going to keep you on track

is by allowing you to make up sessions overthe whole holiday period (rather than on amonthly basis). For example, you are

booked for 8 sessions in November, 8 inDecember & 8 sessions in January. Youhave all of November, December and

January to complete your sessions,regardless of which month you do yoursessions in.

For example, you know you are going awayat the end of December and will miss 4

sessions rather than going crazy at the

start of December trying to madly make upthese sessions within the month, you can

make up a couple in November (before yougo) and a couple in January (when you getback). Usually we dont allow this (as itprovides a hell of a lot paperwork at ourend!) but as our Christmas gift to you, we

want to make it as easy as possible for you

to stay on track with your allocated numberof sessions.

Christmas & holiday time is one of the

hardest periods to stay on track, bothnutritionally and with your exercise. As yourtrainers, we are not allowing you to useChristmas as an excuse to eat junk and notexercise.

Step into Life Keysie will be closed from 24thDec to 3rdJan. Thats only 10 days! Thatsthe only time you have an excuse not to

train, but any sessions missed during thatperiod will be made up before or after.

AWARDS FOR 200+ IN NOVEMBER

Alun Roberts

First Session 13th

Oct 2009Total # Sessions 51

Fitness Tests 1

Jason Montgomery

First Session 28th

April 2007

Total # Sessions 245Fitness Tests 13

BootCamps - 1 in Total

1 Recruits

Keysie Kommando of the Mini

Olympics 2009

Shivani Keecha

First Session 12th

December 2007

Total # Sessions 220Fitness Tests 11

BootCamps - 13 in Total

3 Recruits

6 Marines

1 Navy Seals

3 Commandos

Keysie Competitions (2) 08 & 09


Olympics Years 2009 & 2010

Sue Summons

First Session 23rd

January 2009

Total # Sessions 247

Fitness Tests 12

Keysie Competitions (1) 2009


Olympics 2009


6/8

Healthy RecipeAt Last - Guilt Free Eating!

Apple and Pear PieBase1 1/2 cups of walnuts3/4 cup pitted dates

Base how to:Process everything till thick and wellcombined. Press into a pie tin with removable base.Covering both bottom and sides.

Filling4 Gala or Fuji apples (chopped)2 ripe pears (chopped)

1 banana1 tbs. agave or honey

2-3 tbs. lemon juice3 tbs ground psyllium hulls1 tspn vanilla essence1-2 tsp. pumpkin pie spice mix (cinnamon, cloves,ginger, nutmeg, allspice, cardamom)

Filling How to:Mix these raw ingredients together in ablender till smooth, pour over the base and garnish withthin apple slices an dust with cinnamon.

Refrigerate for 1hr. Best served cold with banana &cinnamon ice cream. Blend together frozen banana,honey and a little cinnamon, spoon on top.

Source: Tarnyia Harvey, Step into Life Swan View.WA

Referrals Thanks for Referring YourFriendsAt 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 youreStep into Life key ring to the staff of participating outlets.

SUBSCRIBE & SAVE OVER 43%Treat yourself and your partner, mate or even your neighbourand subscribe to Men's Health and Women's Health magazinefor JUST $26 every quarter by automatic credit card payment.You'll SAVE a massive $85 off the full price in the firstyear. Plus both of these fantastic magazines will be delivereddirect to you FREE. Also, this offer is RISK FREE - you cancancel 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.

Hear Step into Life LIVEon 3AW with Denis WalterEvery Tuesday from 2.45pm starting at the end ofSeptember - Check out the link below to get a rundownof whats happening. Plus you can the listen live orwatch live from the website.Even better call in tell us about your experience.http://www.3aw.com.au/denis-walters-daily-rundown/20081110-5l5x.html

See us on:

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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Members BenefitsPlease support our national and local traders, and take ad

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antage of the discounts they offer. Simply, show youre Step into Lif

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1800 087 [email protected]

machesterunity.com.au/stepintolife

Favourite Local Restaurants/Food St

P G1 PARKMORE

OPPING CENTRE

Ph/fax: 9769 1466 R

BLE PARK - Cnrglas St & HeatheronOWN Cnr Princesswy & Browns Rd

Open till 11pm every night.

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NOBLE PARK - 9547 5977Manager: Maria

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iscounts & Offerskey ring to the staff of participating outlets.

omplimentary Initial Consultation

Valued at $70 & $30 off Orthotics ifprescribed

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Receive 10% of all kinesiologyconsultations


ceive 50%offyour first consultations& 10% offconsultations thereafter.


All current Step into Life membersreceive concession rates.


Receive 10% offall consultationsebate available with Manchester Unity

Receive Special RatesExclusive KeepFit waiting periodsaived for claiming on your training.

Conditions Apply.

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ceive A FREE Low Fat Berry/VanillaYogurt OR Mount Franklin Water

With ANY Purchase $7 or overlthy Salads, Wraps or 6inch Subs dealsavailable

Present your keyring & This ad toReceive 25% off 2011 Ezycard &

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Receive 20% off the retail price!reat range of herbal teas for your immune

tem & Green Teas for those extra fat burningresults!

e use of the Dog Wash Facilities takeyour own shampoo & towels.


8/8

Franchise Directory

We do it outdoors

VICCheltenham

ChelseaCranbourneCroydonDiamond CreekDoncasterEssendonElthamElwoodGlen IrisGreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysborough

LilydaleMalvern EastMoonee PondsMordiallocMorningtonMt WaverleyMurrumbeenaMt ElizaNarre Warren NEWOakleighPakenhamPrahran NEWReservoirRichmondRingwoodSouth YarraSt KildaSunburyTemplestoweThornburyTorquayVermont SouthWantirnaWellington - SaleWheelers HillWilliamstownWodongaYarraville

NewZealandAuckland

Browns Bay

SANovar Gardens

CampbelltownBlackwoodBrightonFulham Gardens NEWGawlerGolden GroveKensington GardensMawson LakesMitchell ParkMt GambierModburyNorthgateNorth HavenProspectSalisbury

West LakesHallett CoveUnley/Goodwood

WAAlexander HeightsCanning ValeCarineCarramarCockburn CtrlEdgewaterEllenbrookIlukaKingsleyMyaree NEWStirling

South PerthSwan ViewQuinns RocksWillettonWembley

VICAspendale NEWBalwynBeaumarisBentleighBerwickBox HillCamberwellCarltonCaroline SpringsCaulfield

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 to learnabout becoming a Personal Trainer to an obligation freeinformation session. We will tell you how easy it is for you tobecome a qualified Personal Trainer.

Every member that attends the Info session will automaticallyreceive a $500 voucher towards the cost of a Cert IV PersonalTrainer.

Call1 300 134 136for more details

We have Franchise territories available throughoutAustralia and New Zealand.

If you know any trainers or people with an interest in health andfitness that would love to run their own Franchise business, pleaselet them know about this exciting opportunity. $1000 referralbonus for any one you refer that becomes a Franchise owner.

Toning RotationWhat to bring to toning sessions

PLEASE NOTE THE CHANGES IN THE ROTATION AREMONTHLY

DECEMBER TONING SESSIONS ARE FITNESS BALLS

JANUARY TONING SESSIONS ARE WEIGHTS

FEBRUARY TONING SESSIONS ARE RESISTANCE BANDS

Dont have your own? Youll need one. You may purchase onefrom 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

NSWAlbury

Baulkham HillsBlacktownBlakehurstCollaroyCoogeeDrummoyneEarlwoodEnfieldGlebeGlenbrookGlenhavenGlenmore ParkKellyvilleManlyMaroubra

MirandaMosmanMona ValeNewcastle NEWNew Lambton NEWNowra NEWParramattaPenrithPymbleQueens ParkRose BayRushcutters BaySans SouciSth Highlands NEWSt ClairSt Ives

SutherlandTerrigalThornton/DungogWarners BayW. Pennant HillsWilloughby

QLDBroadbeachBuderimEverton ParkForest LakesLabrador NEWLockyer ValleyMackayMorningsidePacific Pines NEWRunaway BayStanthorpeWilston

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70- Fresh Air Newsletter DECEMBER 2010 Keysborough

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