Rave Reviews… Dear Members, family and friends The Matt O‟Neill Metabolic Jumpstart program launched and is experiencing rave reviews. Over 1700 Step into Life members have „jumpstarted‟ in the first month – well done. I have heard some really exciting feedback from Step into Life members about weight loss, increased energy levels, a heightened awareness of food choices and an increase in sound nutrition knowledge. The Metabolic Jumpstart plus program will commence straight after your 4 week individualised program, providing you with a host of benefits and forms part of your Step into Life membership. We are all very pleased that the Metabolic Jumpstart program has been well received by Step into Life members and thank you for your support. You know I always find that the December / January period is a weird time of year! We are all so desperate for a break but at the same time we are all also so keen to start the new-year afresh. We all want to achieve new goals and discover new challenges and make a fresh start. So why do we allow ourselves to become so undisciplined at this time of year? We tend to over eat, over drink, over shop and a few other „overs‟ to boot. It seems that we allow ourselves to absorb this idea that the Christmas and New Year spirit means we have to let go and allow ourselves to pig out in order to start the New Year afresh. We don‟t! We simply do not have to drop our discipline so low making it even harder to realise those fresh goals and challenges. So, here are my tips for all Step into Life members, family and friends for this time of year. Survival Tips for the Festive Season 1. Maintain some resemblance of routine. 2. Don‟t stop your training. 3. Get your training done early so you can tick the box and feel good about yourself all day. 4. Increase your awareness of dates where you are likely to stray from eating well or exercising. Step into Life Keysborough Phone: 0423 852 262 or 8502 8775 Email: [email protected]December 2011, Issue 63 Timetable & Changes Monday 6:00pm Powerflex 7:15pm Cardio Tuesday 6:00am Toning 6:00pm Toning 7:15pm Toning Wednesday 6:00am Cardio 6:00pm Cardio 7:15pm Kickboxing Thursday 6:00pm Toning 7:15pm Toning Friday 6:00am Cardio Saturday 7:45am Kickboxing Please note that 6am Monday Kickboxing sessions are now closed For the week of Christmas (26 th Dec) & the First week of January (2 nd Jan) the timetable is as follows: Mondays : 6:45pm Cardio ONLY Tuesdays: 6am & 6:45pm Toning ONLY Wednesdays: 6am & 6:45pm Cardio ONLY Thursdays: 6:45pm Toning ONLY Fridays & Saturdays remain the SAME 5. Buddy up! Have a chat to your partner about buddying up to help each reduce over indulgence. 6. Actually write down your New Year‟s goals before the New Year commences. Place those goals up on the wall where you will see them. Finally, enjoy and relish the break and use it as a platform to come back stronger and fresher in 2012. On behalf of the Step into Life Family we wish you all a wonderful Christmas and New Year! Enjoy your training. Regards Larry Cohen Director Please note that if wet weather evening toning sessions & Saturday mornings will be held at Dandenong South Primary School Hall, William Avenue, Melway Ref. Pg.90 D10 Don’t have your own boxing gloves? You’ll need them for cardio and kickboxing sessions Please see pg. 8 for what you need for toning sessions & when Also available is Polar Heart Rate Monitors from $79.00 Many Models Available Boxing Gloves $25 Available in S, M or L Available in Standard or Fingerless
Transcript
Rave Reviews… Dear Members, family and friends The Matt O‟Neill Metabolic Jumpstart program launched and is experiencing rave reviews. Over 1700 Step into Life members have „jumpstarted‟ in the first month – well done. I have heard some really exciting feedback from Step into Life members about weight loss, increased energy levels, a heightened awareness of food choices and an increase in sound nutrition knowledge. The Metabolic Jumpstart plus program will commence straight after your 4 week individualised program, providing you with a host of benefits and forms part of your Step into Life membership. We are all very pleased that the Metabolic Jumpstart program has been well received by Step into Life members and thank you for your support. You know I always find that the December / January period is a weird time of year! We are all so desperate for a break but at the same time we are all also so keen to start the new-year afresh. We all want to achieve new goals and discover new challenges and make a fresh start. So why do we allow ourselves to become so undisciplined at this time of year? We tend to over eat, over drink, over shop and a few other „overs‟ to boot. It seems that we allow ourselves to absorb this idea that the Christmas and New Year spirit means we have to let go and allow ourselves to pig out in order to start the New Year afresh. We don‟t! We simply do not have to drop our discipline so low making it even harder to realise those fresh goals and challenges. So, here are my tips for all Step into Life members, family and friends for this time of year. Survival Tips for the Festive Season
1. Maintain some resemblance of routine.
2. Don‟t stop your training. 3. Get your training done early so you can tick the box and feel good about yourself all day.
4. Increase your awareness of dates where you are likely to stray from eating well or exercising.
Step into Life Keysborough Phone: 0423 852 262 or 8502 8775 Email: [email protected]
December 2011, Issue 63
Timetable & Changes
Monday 6:00pm Powerflex
7:15pm Cardio
Tuesday 6:00am Toning
6:00pm Toning
7:15pm Toning
Wednesday 6:00am Cardio
6:00pm Cardio
7:15pm Kickboxing
Thursday 6:00pm Toning
7:15pm Toning
Friday 6:00am Cardio
Saturday 7:45am Kickboxing
Please note that 6am Monday Kickboxing sessions are now closed For the week of Christmas (26th Dec) & the First week of January (2nd Jan)
the timetable is as follows:
Mondays : 6:45pm Cardio ONLY
Tuesdays: 6am & 6:45pm Toning ONLY
Wednesdays: 6am & 6:45pm Cardio ONLY
Thursdays: 6:45pm Toning ONLY
Fridays & Saturdays remain the SAME
5. Buddy up! Have a chat to your partner about buddying up to help each reduce over indulgence. 6. Actually write down your New Year‟s goals before the New Year commences. Place those goals up on the wall where you will see them. Finally, enjoy and relish the break and use it as a platform to come back stronger and fresher in 2012. On behalf of the Step into Life Family we wish you all a wonderful Christmas and New Year! Enjoy your training. Regards Larry Cohen Director
Please note that if wet weather evening toning sessions & Saturday mornings will be held at Dandenong South Primary School Hall,
William Avenue, Melway Ref. Pg.90 D10
Don’t have your own boxing gloves? You’ll need them for cardio and kickboxing sessions
Please see pg. 8 for what you need for toning sessions & when
Also available is Polar Heart Rate Monitors from $79.00
Local News Where are you at? Where do you wanna be? This is a great time to assess where you are at and to establish what you are gonna achieve this year... just do it! Please check our Awards pages for the enormous amount of people who achieved their KM markers last month!
Training Club Achieving your goals at Step into Life
New Members Welcome! Welcome Back! Helen Radisic
Brad Woodford
May Hill
Melissa Brown
Rimas Kareroa
Gillian Grigg
Member Birthdays Happy Birthday!
4th
– Martha Gaspar 4
th – Tanya Whiteside
15th
– Henryka Zabawski 16
th – Jan Cogger
17th
– Silvana Moslih 17
th – Jess Chen
21st – Yathavan Sriharan 25
th – Irene Sin
26th
- Dierdre Nurhadi 29
th – Mariana Koleski
Goal setting is a key element to gaining fitness, weight loss and improved health benefits. At all Step into Life sessions we add training points to your training club tally (you can see your total on your fortnightly performance report).
Points gained are a measure of your commitment to your training.
Ask your Trainer to help you set some time lines for your goals.
Heaps of Awards achieved in November!! - 50 Points
Sam Dugar Jackson Taylor Andy Nisbet Jessica Chen Neb Radisic Marko Radisic
200 points
Sharon Thompson Nelson Marinho Lia Hunter Helen Topouzoglou
1000 Points
Glenn Lee Angela Hatzis Vanneth Kong Irene Sin
500 points
Stuart French
1500 points
Jess Edwards Renee Tipker Shevy Manoharan Sue Summons
Remember our Christmas Party on Friday 30th
December at Victory Park Chelsea from 6pm. So far 37 people have written what yummy foods they are bringing and 32 have participated in our Kris Kringle! Awesome - love of giving guys!
We‟ve approached the ½ way mark of our Biggest Loser & Gainer Competition! Losers are at an average loss of 11% and Gainers are at an average of 3% gain. We can all do better though in this last 2 month sprint to the finish (last week of February). So do what ever it takes to get your results for summer & feel GREAT!
Train for our events! Look great at this year‟s balls, train to get into that clothing that you wanna look great in! See our event page for the 2012 Keysie Ball, Summer BootCamps, Step into Life Keysie‟s 8
th Anniversary Party!
2012
Where at the last 2 months to complete the Keysie Challenges to qualify for the completion of the biggest loser... Have you done 1~3 challenges to qualify for your BRONZE, GOLD OR PLATINUM level?
Congrats to our people below for completing the last spring into shape for the year!
Name Distance Time
Tracey W 4.2km 27.30
James 4.2km 38.37
Lia 4.2km 38.37
Jules 4.2km 32.38
Jess 4.2km 24.48
Mark 8.4km 55.50
What’s Next?
Check out our
events page!
What’s in store in 2012? Plan which events you‟re doing in the new year! Here is just a couple at a glance -
So far we have teams competing in Toughest Bloke/Chick & Tough Mudder as well as others training up for Fun Runs & hikes
– ask us & others to find out more!
Trainer Profile – Aaron Why did you become a trainer? At little athletics I loved sprints and relays. Relays I loved the most because you go hard for your team – it is not just for yourself. After I finished little aths, I wanted to give the other kids the same great feelings & experiences that I had gotten out of it. During the time I spent coaching I completed my personal training course to advance my athletes skills & performance. After years of working retail full time and volunteering as a coach part time, it was time to up my game, responsibilities and improve my lifestyle by doing what I enjoy the most! I am proud to say that I am a successful personal trainer, I get to work by helping many great people achieve many great things and ultimately improve their quality of life as well as my own. In our training sessions this works both ways, as I see their improvements and take great pride in their and my accomplishments. Their training fees pay for my lifestyle, my food, my house and I am so appreciative that my services are chosen over the many others. The loyalty, trust & friendships that come from my members is overwhelming and I thank God every day for these blessings. I am now a part of a team, a bigger picture than just myself. All my members & I are a part of the Step into Life team and will continue to make positive, fun and inspiring changes to all our lives. What is your favourite type of training? BootCamps & game events, I am a sprinter and get a thrill and a rush when I see the other members give it their all! They don‟t do it for just themselves but for the others in the group as well. The camaraderie is always there which makes it a great atmosphere for us all! What do you do for relaxation? Watch movies, hang with my dog or my guinea pigs, my members & friends and Jess my wife (not necessarily in that order) hehehe ... What is your greatest achievement? I have several; but please be patient with this as I tend to get excited - my sprints being in the top 8 in Victoria when I was 15 in the 100m, winning several state medals in 4x100m relays (my favourite), coaching 3 relay squads (from little athletes when they were 10yrs old to when they were 15 yrs old) into the state finals, seeing many of them achieve their best and many received their own state medals. Seeing & being a part of the many accomplishments that my members astound me with all the time, from events completed to certain goals achieved to weight loss – their lives can completely change. Doing this all together in a group „camaraderie‟ style reminds me of my little athletics and coaching days. No matter how tough or impossible something seems we will still persevere through life‟s challenges to obtain greatness for ourselves and inspire our loved ones around us. My greatest achievement is my wife Jess, she ties all my greatest achievements together and is always there to share in the rewards with both our clients & myself. I got to show her a little of my adoration for her at our wedding where my groomsmen and myself did singing & dancing lessons in secret for 1 year (camaraderie style) so we could sing to Jess on our wedding day... with a bit of a strip tease .. This year for my 30th birthday a group of my members and friends are joining me to complete the Tough Mudder... it will be another great achievement and experience. I wish to keep replicating my greatest achievements so that the rush never ends – for me or my members. We do it... Together... Outdoors.
OOOOOHHHHH
AAAAHHHHHH!!!
Member Profile Robert Formoso
Questions Where were you born? I was born and grew up in Oakleigh for the best part of 40 years
What is your current profession? Accountant - specialising in taxation. I have been with the same employer for the past 22 years.
What sports have you been involved with during your life/best achievement? I‟ve been involved in Indoor Soccer and Football. Until recently I was playing Mixed Indoor netball, but have had to give that up due to an injury. My best achievement was when I started playing Football at the tender age of 16, I won Best First Year player, and the following year I won 2nd best and fairest for my Football Club, Oakleigh Districts. However, my recent personal highlight was completing the 14.7km Run for the kids Charity.
What is your favourite Step into Life session? I have to say that I enjoy the cardio sessions immensely. Although our trainer puts us thru pain, I see results at the end...
What is your favourite naughty treat when your instructors aren’t looking? I am a sucker for Chocolate Mint slice biscuits and Salt n Vinegar chips....yummy!
Events DEC Sun 4th
XOSIZE Triathlon Series RACE 2
http://www.starttofinish.com.au Tri-athlonS
Race #2 Mordialoic
DEC Sat 17th
BootCamp A quick TEASER of team training, our camaraderie style
before Christmas …. 6am SIL Keysie this Christmas &
New Year
WE are OPEN! Modifed session times, please see front page
BootCamp PACKAGE Summer Package begins Saturday, January 7
th 6am
Motivational Benefits Meeting Sunday 1pm, January 8th @ Keysborough Golf Club
JAN Sun 22nd
XOSIZE Triathlon Series RACE 3
http://www.starttofinish.com.au Tri-athlonS
Race #3 Elwood
Important Fitness Assessment 7pm Mon, Nov 28th & 6am Tues Nov 29th
FEB Sun 26th
XOSIZE Triathlon Series RACE 4
http://www.starttofinish.com.au Tri-athlonS
Race #4 Sandringham
MAR Sat 3rd
Sun 4th
Tough Bloke Challenge
www.toughblokechallenge.com.au
it has the toughest chick challenge category also!
6km of running & army obstacles Put your BootCamp training to
the test! APR Sun 1st
Run for Kids 2012
www.r4k.com.au
5.2km Walk/Run
14.38km Run MAR 31
ST
& APR 1
ST
16km army obstacle
course, do it in
teams!
Rocky Rob won our ‘Above & Beyond’ Award at our 2011
Keysie Ball for his long-term hard work & dedication!
Everyone has a different excuse over the festive season to skip exercise and good eating habits, depending on motivation. It‟s not the one off indulgence that results in carrying the extra weight, or feeling less motivated to exercise when you get back from holidays - it‟s the bad habits that slip in over that time that you have to then undo when you get back into routine. Here are a few handy tips to make sure your months of hard work are not dismantled in just a few weeks over the festive season. Leave it for the New Year
Something on
It‟s common to have your diary fill up faster with the warmer weather from work celebrations to BBQs. It‟s also easy to skip training with the excuse of being busy. Remember there are no parties at 6am and if you cannot attend a training time, you can always speak to your trainer for an alternative session.
Been good all year
Congratulations! You look tanned and toned and the new dress you bought months ago now fits you. After working hard over the winter months, you deserve to celebrate. The festive season is a great time to test your will power and continue to make healthy choices. Keep up the good work knowing that it gets easier to sustain a healthy lifestyle if you make it part of your routine regardless of the season. Going Away
Remember, it‟s mind over matter. You can continue healthy habits festive season or not.
Health & Fitness Getting past the plateau
At times we have a mental picture, already expecting that we will stray over the festive season, over indulge and do zero exercise. Swap that thought and plan ahead. Do extra sessions before you go away and expect to eat well and stay active over the holidays. You always have control over what you eat at parties, what you serve guests and if you choose to pull out the fit ball for some crunches
Your bags are packed and ready for a well-deserved break. While it‟s tempting to plan a holiday where you can just “sit and do nothing” for a change, why not consider this idea…You can still take a break, have fun and stay active. Take time to walk and visit local attractions or swap the camping chair for a game of frisbee with the kids. When there‟s a will there‟s always a way. Plan to pack a ball or two in the luggage.
Matt O’Neill BSpSc, MSc, APD, AN, Nutritionist, Sunrise &
Morning Show
There is a lot of bad advice about weight management passed on despite little scientific support. That’s why I want to give you three compelling cases to make a mind-shift in thinking about some well known, but dubious ideas about fat loss.
One reason why so many diets fail is because the dietary practices they recommend are based on a faulty way of thinking about nutrition. Often the intentions are good but the rules you have to follow either do more harm than good or are just frustratingly hard to stick too. Let‟s take a look at two common fat loss ideas and the mind-shift that can take their place. I have to lose weight quickly The mind-shift = I will lose weight slowly to keep muscle while I lose body fat.
Dropping three kilograms in the first week of a diet is a potent motivator. But rapid weight loss is also a tell-tale sign the diet plan is too restrictive. This semi-starvation is likely to be causing muscle loss in addition to water and fat loss. Studies measuring body composition during rapid weight reduction have revealed that for every 3 kilograms of body fat shed, up to 1 kg of additional weight is lost as muscle wastage. For a total weight loss of 21 kilograms over half as many weeks, this equals a loss of 14 kg body fat and 7 kg muscle.
Such are large reduction in lean body tissue is concerning because it will cause a drop in metabolic rate. In turn, this will make it harder to keep body fat levels down and increase the chances of regaining body fat. Human muscle burns 10 calories per kg at rest, so a 7kg muscle loss equals a 70 calorie a day drop in metabolic rate. Therefore, when you think „lose weight quickly‟ think taking it slow (1/2 – 1 kg per week maximum) to ensure you keep muscle while you lose body fat. I have to detox The mind-shift = I will optimise detoxification by nourishing my body with nutrient-rich foods.
Boosting your body's natural detoxification system is a smart move, especially if your lifestyle is characterized by city living, junk food, alcohol and stress. These factors can overload your body with damaging free radicals. These chemicals cause irreversible molecular damage, premature aging and a whole host of chronic diseases.
Most detox kits and programs prescribe specific potions, juice-only regimes or restrictive eating plans that cut out multiple food groups. Cutting back on burgers, beer and blueberry muffins is wise. But by going to extremes of restriction, most detox plans starve your body of the exact nutrients it needs to mount a serious defence against free radical damage.
Eating less take-away can have you feeling lighter and cleaner, but simply de-junking your diet would do that anyway. If you eliminate dairy, you miss out on calcium needed to regulate fat burning in cells. By omitting wholegrain cereals, you cut back on specific antioxidants that compliment the ability of fruits and vegetables to naturally detoxify your body. By eating the right amounts of all food groups (vegetables, fruit, dairy, protein, healthy oils and wholegrain starches) you give your body the nourishment it requires to optimise its natural detoxification process. You give your liver a fighting chance to eliminate more free radicals.
Therefore, when you think „detox‟ think nourishing your body with nutrient-rich foods.
Health and Fitness Metabolic Mind Shift
NSW - Taking Step into Life into Afghanistan.
Warners Bay franchisee David Corin‟s brother Greg Corin, participated in a “Fun Run” in the Afghanistan desert. Greg is stationed there for 12 months and is a great supporter of
Step into Life.
QLD – Step into Life Forest Lake members at the Moudash in Brisbane
QLD – Boot Camp training at Step into Life Labrador
WA – Boxing Session at Step into Life Edgewater
Step into Life Carramar completed the Relay for Life. They walked/jogged laps around the oval for 24 hours
straight, even when the heavens opened and they all got soaked. A great effort by the whole team to raise money
Barbecued chilli & sesame beef with red cabbage slaw
Serves: 2 Prep: 20mins Cooking time: 5mins
Ingredients 2 boneless sirloin (New York cut) (300g) steaks, fat trimmed,
thinly sliced
1 Tbs sesame seeds
1 garlic cloves, peeled
1 tsp sambal oelek
30ml soy sauce
1 Tbs caster sugar
30ml white vinegar
½ Tbs vegetable oil
¼ (about 300g) red cabbage, thinly sliced
2 small green onions, trimmed, thinly sliced
2 small red radishes, cut into matchsticks
Method
1. Preheat barbecue on high. Place sesame seeds in small frying pan over low heat and cook, stirring, for 1 minute or until toasted. Transfer seeds and garlic to a mortar and pound with a pestle until smooth. Add the sambal oelek, soy sauce, sugar, vinegar and oil, and stir to combine.
2. Place beef slices in a medium bowl and stir through 1/4 cup of the sesame mixture. Cover with plastic wrap and set aside.
3. Combine cabbage, green onion, radish and half of remaining dressing in a bowl.
4. Cook beef on barbecue for 1 minute each side or until browned and just cooked. Toss steak in remaining dressing.
5. Divide the cabbage mixture among serving dishes and top with beef.
** Serve immediately with steamed rice, if desired.
MJ Nutrition – Matt O’Neill – www.MetabolicJumpstart.com
Tired of conflicting diet advice? Re-wire your appetite and re-ignite your metabolism through Matt O‟Neills Metabolic Jumpstart. This 4 week program provides you with a complete metabolically matched diet plan, report & program.
For only $49.95 you will receive:
Body shape assessment and health risk profile
Personal calorie burning times for specific foods
Menu plan sample with meals and correct portions
Nutrition targets for kj, calories, fat, protein and carb
Daily food group exchanges
Mix & match guide
Motivational Pack posted to you with 8 daily targets, fridge cards, fact sheets and special offers
Access to My Jumpstart Online with audio guides, weekly checklists, faq‟s and discussion posts
Enhance your results with your FREE MJ Plus + program (worth $120 per year) when you sign up through a Step into Life trainer for the duration of your membership, and receive:
Weekly motivational emails and articles
Motivation Planner
MJ Recipes
Tip Sheets
Expert interviews – from hormones to intolerances
Downloads – tools and templates
Ongoing support & expert advice from Matt O‟ Neill
Access to seminars online
Supermarket foods – MJ Exchanges For more information talk to your trainer.
Refer a friend and we’ll give you anything you want!
…At Step into Life® we value your patronage and the people you refer to our program. Thank you for giving a gift of good health and fitness to your friends and family by referring them to Step into Life. In return for your support, we would like to give you a gift you‟ve always wanted. Yes, anything you want - provided it can be purchased from a store which takes an eftpos machine. With our new Step into Life “Any Store” Gift card, you can use your referral gift card from us to purchase almost anything.
Refer a friend today to your trainer or another Step into Life franchise location, and for each friend who joins as a result of your referral, you will receive a Step into Life Any Store Gift Card to the value of $25.
http://www.stepintolife.com/tell-a-friend.php
Become a Trainer Get qualified
Step into Life has a fantastic opportunity for you to become a qualified Personal Trainer.
We are inviting Step into Life members that would like to learn about becoming a Personal Trainer to an obligation free information session. We will tell you how easy it is for you to become a qualified Personal Trainer.
Every member that attends the Info session will automatically receive up to a $900 reduction in the cost of becoming a Cert IV Personal Trainer.
Contact your state office on 1300 134 136 for more information.
Call 1 300 134 136 for more details
…Due to customer demand we have Franchise territories available throughout Australia and New Zealand.
If you know anyone with an interest in health and fitness that would love to run their own fitness Franchise business, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Franchise owner.
…Please support our national and local traders, and take advantage of the discounts they offer. Simply, show your Step into Life membership key ring to the staff of participating outlets.
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NSW Albury Baulkham Hills Blakehurst Byron Shire Collaroy Coogee Drummoyne Earlwood Enmore Enfield Glebe Glenbrook Glenhaven Glenmore Park Hunters Hill Kellyville Kingsford Manly Maroubra Miranda Mosman Mona Vale Newcastle New Lambton Nowra Pymble Queanbeyan Queens Park Rose Bay Rushcutter‟s Bay Sans Souci Sth Highlands St Clair St Ives Surry Hills Sutherland Terrigal Thornton/Dungog Warners Bay W. Pennant Hills Willoughby
QLD Broadbeach Buderim Everton Park Forest Lakes Ipswich Central Kawana Labrador Lockyer Valley Mackay Morningside Rockhampton Runaway Bay Wilston SA Aberfoyle Park Campbelltown Blackwood Brighton Fulham Gardens Gawler Golden Grove Kensington Gardens Mawson Lakes Mitchell Park Mt Barker Mt Gambier Modbury Northgate North Haven Novar Gardens Prospect Salisbury Seaford West Lakes Hallett Cove Unley/Goodwood
WA Alexander Heights Bassendean Canning Vale Carine Carramar Cockburn Ctrl Edgewater Ellenbrook High Wycombe Iluka Kingsley Madeley Myaree North Perth South Perth Swan View Quinns Rocks Wanneroo Willetton Wembley VIC Aspendale Balwyn Beaumaris Bentleigh Box Hill Brighton Camberwell Carlton Caroline Springs Caulfield Cheltenham Chelsea Craigieburn Cranbourne Croydon Diamond Creek Doncaster Drouin Essendon Elwood Frankston
Glen Iris Glen Waverley Greensborough Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Lilydale Malvern East Mitcham Moonee Ponds Mordialloc Mornington Mt Waverley Murrumbeena Mt Eliza Narre Warren Oakleigh Ocean Grove Pakenham Prahran Reservoir Richmond Ringwood Rowville Sale St Kilda Sunbury Templestowe Thornbury Torquay Vermont South Wantirna Wheelers Hill Williamstown Wodonga Yarraville New Zealand Auckland Browns Bay
