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Directors DeskWhat is best foryou

Dear Step into Life Members, family and friends,

Every month we receive a number of Health aFitness publications that we either subscribe to or asent to us by publishing companies looking to sell advertising space.

I was reading through the July / August issue of onethese magazines and could not help but notice tnumber of different articles that had been written different types of training using different traintechniques.

Some of the headings that caught my attention weTactical strength and conditioning, Tornado btraining, Get a grip with killer weights, Power breathetc, etc.

Each article explains in great detail how if you train way the author explains then you will get guaranteresults.

As I paged through more and more of the magazinfelt myself thinking how confusing is all this to treader how do they choose what training is best them.

As a Step into Life member this confusion is all takcare of by Step into Life GOPT system and your trainStep into Life trainers are highly qualified individuwho have many years of experience in delivering fitneprograms that are best suited to achieve the results ywant.

Their experience together with the Step into LGOPT programs will cater to all your needs.

At Step into Life we encourage you to continually ayour trainers why you exercise a certain way and wyour trainer feels that a certain exercise modalitybetter than another.

Continued on next pa

Local NewsHere comes the sun, & the FUN runs!Coming up we have 8 of our Keysie team ready to go for theSandy Point Fun Run on August 21

st, come & join us, its not

too late to sign up!It will be a good warm up to theStep into Life de Castella Run

Sunday 28 August 2011Recent events within the Step into Life family, has made us awarehat mental illness can affect anyone that is close to you. This year,he Step into Life de Castella Run will raise awareness and fundsor Mental Health Research.

We will have teams to compete and provewhich venue is thebestand a very special spirit award...

The Paul Garbellotto Spirit Award this will be based on theeam who shows the best spirit on the day as well as fundraisingefforts in honour of Step into Life Franchisee, Paul who we lost asa result of a mental health illness. Raising funds for mental healths the key to this fundraising event.

There will bePRIZES, there will beAWARDS, there will beCOMPETITIONand most of all, there will beFUN &

DETERMINATION!We look forward to a fun filled and inspirational day!

Check out the EVENTS page for more details

August 2011, Issue5ep into LifeKeysborough Wachter Reserve, Kingsclere Avenueone:(03) 8502 8775 Mb:0423 852 262 E-mail:keysborough@stepintolife.com

TimetableMonday 6:00am

Kickboxing7:15pmCardio

Tuesday 6:00amToning

6:00pmToning

7:15pmToning

Wednesday 6:00amCardio

6:00pmCardio

7:15pmKickboxing

Thursday 6:00pmToning

7:15pmToning

Friday 6:00amCardio

Saturday 8.30amKickbox

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

Please note that if wet weather evening toning sessions &Saturday mornings will be held at Dandenong SouthPrimary School Hall.William Avenue, Melway Ref Pg. 90 D10

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

Boxing GlovesAvailable in S, M, or LStandard or Fingerless $25

http://www.stepintolife.com.au/show-product-details.php?ProductId=43http://www.stepintolife.com.au/show-product-details.php?ProductId=31

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Training ClubAchieving your goals at Step into Life

New MemberPlease Welcome!Kathryn Williams

Sam DugarGoal setting is a key element to gaining fitness,weight loss and improved health benefits. At allStep into Life sessions we add training points toyour training club tally (you can see your total onyour 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 July:

50 pointsLia Hunter

Kevin PhoaShaz Thompson200 pointsTegan Berry

Cel PauShaz DiBrino1000 pointsBrent Van Rooyen2000 points

Ben HolianShaz Henderson

Member BirthdaysWish them Happy Birthday!

2nd

Tina Blagojevic

4th

Alex Thach

5th

Deb King

10th

Salinda Dias

11th

Shaz Hendo

12thRimas Kareroa

12th

Helen Topouzoglou

17th

Tracey Nelson

21stBernie Fitzpatrick

22nd

Varlie Barnes

25th

Tegan Berry

25th

Kat Armstrong

27th

Sam Lindsay

28th

Sarun Phin

29th

Erin Scafocchia

These current & past members

receive 3 FREE extra sessions to do

this month as a birthday gift on us!

Directors desk continued:

The Step into Life system also provides you with a suite of reports that help to explain why you train ina certain way and what results are expected from you so that your goals can be achieved.

From your initial session onwards your trainer continually accesses how you are performing and whatlevel you should be training at to achieve maximum benefit.

Our GOPT programs offer as much variety as possible all delivered under the watchful eye of your

trainer. Your trainer uses a mixture of endurance, agility, speed work, stretching and weight training inthe exercise programs that they deliver to you at each session.

Each session is specifically designed to achieve a certain result and our trainers and their experiencehelp remove the confusion about what is best for you.

All the best,RegardsMark Cohen, Director

Well Done Guys!

You can award yourself & show to others the time &effort you have put into your training by purchasing your

Training Club awards points shirt for $25

See the photos page of the members with their 200+awards

Bootcamps`Feel the rhythm, feel the

rhyme! Get on up, itsBootCamp time,

Cool Runnings!`

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Member Profile QuestionsWhere were you born?Monash Clayton, Victoria

What is your current profession?Accounts Coordinatornumber cruncher

What sports have you been involved with during yourlife/best achievement?Newcomb & Volleyballcurrently playing indoor beachvolleyball and we just made it into the grand finals Best achievement to date would have to be participating in myfirst mini triathlon this year (not once but TWICE)

What if your favourite naughty treat?Fried Dumplings, Hot Chips & Chocolate Mouseyayherrr!

What primary and secondary school did you attend?Heatherhill Primary School then moved to St Josephs PrimarySchool in Grade 3.Finished my high school years at Killester College and wentonto Victoria University.

What is the nicest thing anyone has done for you?Not to sound like a suck up but this answer would have to bededicated to our trainer Aaron Edwards, hes the only one thathas continuously believed in me and pushed me to my limitswhen I wanted to give up so many times. He is the reason I amwhere I am today and I wouldnt change it for the world

What is your goal for the next 6 months, exercise orotherwise?To actually make it to some morning sessions (I struggle atgetting out of bed on cold mornings); reach my goal weightbefore summer 2011, compete in sprints & learn to finally swim(thats right I dont know how to swim!).Interests and Hobbies?EATING, reading, shopping, camping/travelling & being withfriends & family.

What is your favourite session and what results have youseen since starting SIL?

I used to dread cardio but surprisingly the fitter I get; the moreIm learning to enjoy it. Kickboxing is also a favourite of mine;best way to get my anger out Since Ive started SIL Ive lost 11kg and feel so much healthierand energised.

Irene SinSin has been a

member of Step into Life

Keysborough since March 2010

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

Fleecy Vest $38.00 Spray Jacket $36.00Go to www.stepintolife.com/treat-yourself.php

To view more great specials!

MerchandiseStay warm and dry this winter

Our Local EventsMotivational Benefit Meeting

Sunday 1pm, October 2nd@ Keysborough Golf Club

Important Fitness Assessment 7pm Mon, Aug 8th

&6am Tues Aug 9th

ootCamp Package Cool Running PackageBegins 6:30am Sat, Aug 13thPunish YOUR Trainers Will you get to Punish the

Trainers?Competition has begun!

Winners of event will get toPunish the Trainers afterkickboxing Saturday, 3rd

September.Earn 100 Training Club

Points before Sep to Qualify!

Keysie Games Compet i t ion 19thNovember(instead of Kickboxing) 9am5 Events, 6 to 8 teams of

Keysie members battling outfor a fun and awesomeannual competition!

Rookie of theYear 2011

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Returning Tuesday August 2n Stay tuned for the next topic

sten l ive onhttp://www .3aw.com.au/ to the Step into Li fe segment on afternoons wi th

Denis Walter at 2.45pm Tuesdays - 3AW693- P: 9690 0693

Health and FitnessEnergy Boosting Foods

What you put in, is what you get out! When it comes to food and feeding our bodies this sayingdefinitely rings true. Whilst wholesome, nutrient-rich foods can provide us with long lasting energy,foods high in saturated fat that are highly refined and loaded with salt and sugar can leave usfeeling sluggish and fatigued. A balanced diet rich in high quality proteins, low glycemic indexcarbohydrates, good fats and a variety of micronutrients is the key to feeling and looking good.

At the top of my list of energy boosting foods this would have to be whole-grains. There is nobetter way to begin your day than with a bowl of rolled oats or untoasted low fat muesli. The fibrecontent and glycemic index of these two foods create long lasting satiety and steady bloodglucose levels. Sprinkle raw nuts, seeds and dried fruit on top of either of these options. Theadded protein and good fats will further reduce the glycemic index thereby maintaining energylevels for an extended period of time. Try the following combination: sesame seeds, linseeds,sunflower kernels, almonds, pistachios, goji berries and dried cranberries.

Water and your hydration levels can have an enormous effect on how you feel and performthroughout your day. Dehydration is one of the leading causes of fatigue. Developing a habit ofsipping water throughout the day can have a significant impact on your energy levels. During thecooler months hot water with lemon juice can be a warming alternative.

Lean red meatis one of those foods essential for maintaining good energy levels in the long-term.Besides being an excellent source of protein, it is particularly high in iron and B vitamins. Ironplays an essential role in transporting oxygen around the body. Low levels of iron can bring aboutfatigue, shortness of breath and low energy levels. The option of a Thai beef salad at lunchtime ora steak accompanied by fresh salad in the evening a couple of times a week is perfect.

Fruitis always a great snack but adding a little protein and/or some good fats will aid in extendingthe energy boost fruit can provide. Try a small fruit salad e.g. strawberries, apple and mango with

an added dollop of natural yoghurt and a sprinkle of seeds or nuts. Alternatively simply slice a ripepear and serve with ricotta cheese and a sprinkle of cinnamon.

Vicky Kuriel - BSc.(Exercise Physiology), Master of Nutrition & Dietetics (APD), SportsDietitian

SiL Keysie Ball Awards 201

Our Rookie of t he YearSin

Our Member of the YearBenn

Our Raving FanJojo!

Our Super AchieverShaz!

For going Above & BeyondRocky Rob!

http://www.3aw.com.au/http://www.3aw.com.au/

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Awards for 200+ in July State Events (August to March)AUGSun21st

Sandy Point Half www.starttofinish.com.au 5km Run/Walk 10km Run 21.1km Run

AUGSun28th

De Castella Fun Run www.decastellarun.com.a 5km Walk/Run 10km Run 15km RunSiL Event! Teams of 3-

Awards for Best venu& Best Team Spirit!

AUGSun14th

City to Surf http://www.city2surf.com.a

SEPSun

18th

Spring into Shape www.starttofinish.com.au 4km Walk/Run 8km Run

SEPSun25th

Dingley Dozen (Braeside Park!) www.dingleydozen.asn.au 3km Walk 6km Run 12km Run

OCTSun9th

Melbourne Marathon www.melbournemarathon.com.a 3km Walk 5km Run 10km Run 21.1km Run 42.195km Run

OCT

Sun23rd

Spring into Shape II www.starttofinish.com.au

4km Walk/Run 8km Run

NOVSun27th

Spring into Shape III www.starttofinish.com.au 4km Walk/Run 8km Run

NOVSun6th

#2DEC 4TH, #3JAN 22ND, #4FEB 26TH

http://www.starttofinish.com.aTri-athlonS

Race #1 BrightonRace #2 Mordialoic

Race #3 ElwoodRace #4 Sandringham

FEB

Queen of the Lake www.starttofinish.com.au

MAR

Dandy Creek Dash (Jells Park) www.starttofinish.com.au 5km Walk/Run 10km Run

MAR

Toughest Bloke & Chick Challenge www.toughblokechallenge.m.au

it has the toughest chickchallenge category also

Put your BootCamp trainito the test!

Tegan Berry

First Session - 10thof February 2011

Total # Sessions50

Celestine Pau

First Session8thof January 2011

Total # Sessions62

Sharon DiBrinoFirst Session16thof January 2007

Total # Sessions57

Fitness Tests2

Brent Van Rooyen

First Session14thof August 2006

Total # Sessions230

Fitness Tests15

Ben Holian

First Session28thof January 2008

Total # Sessions470

Fitness Tests14

Total # BootCamps53

Teasers5 Recruits12

Marines14 Navy Seals18

Commandos - 4

Sharon Henderson

First Session - 5thof July 2005

Total # Sessions 447

Fitness Tests - 17

Total # BootCamps22

Teaser1 Recruits6

Marines5 Navy Seals 8

Commandos - 2

8 of us are booked in so far, join us!

12 of us are booked in so far, join us!

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Healthy RecipeAt Last - Guilt Free Eating!

Mint Cucumber and LambSalad teaspoon ground cumin2 teaspoons olive oil

Sea salt and cracked black pepper4x 100g (3.5oz) lamb fillets,trimmed1 small Lebanese cucumber,halved and sliced1 small red onion, thinly sliced1 vine-ripened tomato, cut intowedges1 cup mint leaves

Yoghurt dressing cup (4floz) natural yoghurt1 tablespoon lemon juice1 tablespoon chopped mint leaves

Prepare a barbecue or char-grill(broiler) to medium-high.To make the yoghurt dressing,combine the yoghurt, lemon juiceand mint, set aside.Combine the cumin, oil, salt andpepper and brush over the lamb.Cook for 3 minutes on each side oruntil cooked to your liking.Slice and set aside.

Combine the cucumber, onion,tomato and mint.

Top with the lamb and spoon overthe yoghurt dressing. Serves 2

Source: Donna Hay Ten Minute Meals

ReferralsThanks for Referring

Your FriendsAt Step into Life we value yourpatronage and the people you referto 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 program includesevery Step into Life venue in

Australia. The person you refer canattend 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 intoLife as a result of your referral.

OR

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

National Member Benef

Please see next page for more natbenefits, see also page 7 for our m

local benefits & discounts.

Please support our local tradeand take advantage of the discou

they offer. All you need to do is syour Step into Life key ring to t

staff of participating outlets.

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

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More National Members BenefitsSUBSCRIBE & SAVE OVER 43%

Treat yourself and your partner, mate or even your neighbourand subscribe to Men's Health and Women's Healthmagazine for JUST $26 every quarter by automatic creditcard payment. You'll SAVE a massive $85 off the full price inthe first year. Plus both of these fantastic magazines will bedelivered direct to you FREE. Also, this offer is RISK FREE -you can cancel at anytime, no questions asked!

SAVE yourselfover 43%

www.subscribetoday.com.au/8201

Please see next page for more local Keysie Benefits.

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 like tolearn about becoming a Personal Trainer to an obligation

free information session. We will tell you how easy it is foyou to become a qualified Personal Trainer.

Every member that attends the Info session wiautomatically receive a $500 voucher towards the cost oa Cert IV Personal Trainer.

Call 1 300 134 136formore details

We have Franchise territories availablethroughout Australia and New Zealand.Master Franchise available for NZ

If you know any trainers or people with an interest inhealth and fitness that would love to run their own

Franchise business, please let them know about thisexciting opportunity.

$1000 referral bonus for anyone you refer thabecomes a Franchise owner.

Toning RotationWhat to bring to toning sessions

PLEASE NOTE THE CHANGES IN THE ROTATION ARE MONTHLY

AUGUST TONING SESSIONS ARE RESISTANCE BAND

SEPTEMBER TONING SESSIONS ARE FITBALL

OCTOBER TONING SESSIONS ARE WEIGHTS

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

Dont haveyour own?Youll need

one. You maypurchase one

from yourtrainer

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Our Local Health Professionals & our Benefits with them

292 CORRIGAN ROAD

KEYSBOROUGH

9798 1402

Dr. Jose & Dr. Kevin

Is a sponsor of SiL Keysborough thereforeoffer a complimentary first consult.

Rebate available with Manchester Unity

LOC 1: HIGHER LEVEL TRAINING44/328 RESERVE RD, CHELTENHAM

LOC 2: SPECIFIC

CHIROPRACTIC

1 LURLINE ST

CRANBOURNE

0427 978 860Remedial Massage

Therapist: Donna Fincham

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

Rebate available with Manchester Unity

128 CHANDLER RD

NOBLE PARK

9798 4081Michael Melamed

Receive 10% offall consultations

Rebate available with Manchester Unity

159 KINGSCLERE AVE

KEYSBOROUGH

9711 7562Dr Penny Gosling

All current Step into Life membersreceive concession rates.

Rebate available with Manchester Unity

159 KINGSCLERE AVE

KEYSBOROUGH

9711 7562 Receive 10% offall consultationsRebate available with Manchester Unity

INFORMATION FORMSAVAILABLE FROM YOUR

TRAINER

1800 087 374stepintolife@manchesterunity.com.au

machesterunity.com.au/stepintolife

Receive Special RatesExclusive KeepFit waiting periods

waived for claiming on your training.Conditions Apply.

Our Favourite Local Restaurants/Food Stores

SHOP G1 PARKMORE

SHOPPING CENTRE

Ph/fax: 9769 1466 Receive a FREE hot drink with any mealpurchase.

Entertainment

401 PRINCESS HIGHWAY,NOBLE PARK

NOBLE PARK - 9547 5977Manager: Maria

Hire 1 New Release, get 2weeklies Free

KINGS POOL HALL - 366 BOUNDARY RD, DINGLEY 9558 3222SKATE CENTRE - 41 PRINCESS HWY, DANDENONG 9794 8039

LEMANS GOCARTS-11-55 WATERVIEW CLOSE, DANDENONG STH 8787 8178TENPIN BOWL - Cnr Nepean Hwy & Warrigal Rd, MENTONE 9583 1244

10% OFF AT KINGS20% OFF AT SKATE CENTRE

15% OFF AT LEMANS & $5 OFFMEMBERSHIP

2 GAMES FOR $15 AT TENPINBOW

Health & Beauty

1b Frank Street

NOBLE PARK

8502 7060

NO APPOINTMENT NECESSARY

20% off Haircut

Men & Children Hairdressing, Colours &Tips

Tease Tea

9/7 Olive GroveKEYSBOROUGH

Katie

9798 8830tea@teasetea.com.auhttp://www.teasetea.com.au/

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

system & Green Teas for those extra fat burningresults!

110 Hemmings Street

Dandy West

9791 7498Rod Blythe

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

SOUTH EASTERN

CHIROPRACTIC

CENTRE

PARKMORE

OSTEOPATHY

CAF

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Franchise DirectoryNSW

AlburyBaulkham HillsBlacktownBlakehurstByron ShireCollaroyCoogeeDrummoyneEarlwoodEnmoreEnfieldGlebeGlenbrookGlenhavenGlenmore ParkKellyvilleManlyMaroubraMirandaMosmanMona ValeNewcastleNew Lambton

NowraPenrithPymbleQueens ParkRose BayRushcutters BaySans SouciSth HighlandsSt ClairSt IvesSutherlandTerrigalThornton/DungogWarners BayW. Pennant HillsWilloughby

QLD

BroadbeachBuderimEverton ParkForest LakesLabradorLockyer ValleyMackayMorningsidePacific PinesRockhamptonRunaway Bay

StanthorpeWilston

SAAberfoyle ParkCampbelltownBlackwoodBrightonFulham GardensGawlerGolden GroveKensington Gardens

Mawson LakesMitchell ParkMt GambierModburyNorthgateNorth HavenNovar GardensProspectSalisburySeafordWest LakesHallett CoveUnley/Goodwood

WAAlexander HeightsCanning ValeCarineCarramarCockburn CtrlEdgewaterEllenbrookIlukaKingsleyMyareeStirlingSouth PerthSwan View

Quinns RocksWillettonWembley

VICAspendaleBalwynBeaumarisBentleighBox HillCamberwellCarltonCaroline SpringsCaulfieldCheltenhamChelseaCranbourneCroydonDiamond CreekDoncasterEssendonElwoodGlen Iris

GreensboroughHampton

VIC cont..HawthornHeidelbergIvanhoeKew*Keysborough*LilydaleMalvern EastMoonee PondsMordiallocMorningtonMt WaverleyMurrumbeenaMt Eliza

Narre WarrenOakleighOcean GrovePakenhamPrahranReservoirRichmondRingwoodRowvilleSaleSt KildaSunburyTemplestoweThornburyTorquayVermont SouthWantirnaWheelers HillWilliamstownWodongaYarraville

New Zealand

AucklandBrowns Bay

New SiL Venues

Opening in

September 2011

VIC

Frankston

Brighton

Craigieburn

Drouin

Mitcham

Glen Waverley

(Monica HomansVenue)

NSW

Surry Hills

Kingsford

Hunters Hill

Queanbeyan

QLD

Kawana

Ipswich

SA

Mt Barker

WA

BassendeanWanneroo

Madeley

High WycombePlease help Support ALL our Venues including

Monicas Venue this September.. Help yourfriends improve their quality of life as you have!Who do you know that needs to Step into Life??