July 2005 Local News

KICKBOXING! Wednesday Nights @ 6pm

New Franchises Opening soon

NSW Penrith Cronulla Chipping Norton Batemans Bay VIC Mount Waverley Yarraville Thornbury Elwood Bendigo Berwick

General News

Boot Camp Dates for training Boot camp day is: Saturday 30th July Boot off at 7am! Get your butts into gear & kick others with these sessions, included in cardio sessions in the mornings and permeant kickboxing sessions for Wednesday nights. Awesome for toning also.
Above photo o f Jill, Jodie & Jeannette with their gloves and kickboxing attitude.

SA Port Lincoln And more on the way!

Sandy Point 10 KM Marathon Congratulations to Paul Issai on his fantastic run on Sunday 17 th July. Results BOWLING NIGHT
Friday 29 @ AMF in Dandenong @ 10:30pm
th

45:07.5 minutes - 6 th in his age group! Thats 4 min./km in 10km! 74 th overall out of 461 people that competed!

Health & Fitness Article

Diet can affect hair loss!
B-group vitamins in particular biotin are crucial for healthy hair. A deficiency in manganese, or other minerals such as silica and zinc, may also contribute to hair loss. Eating a healthy diet or taking a supplement with a range of co-factors such as folic acid, iron and betacarotene can assist with healthy hair growth. A deficiency in essential fatty acids may result in dry, brittle hair and possibly hair thinning or loss. The omega-3 fatty acids found in fish oil are especially important. Almonds, wholegrains and avocados are rich in essential fatty acids.
(Source: Pam Stone, naturopath and d irector of education, Blackmores)

Time Table
Changes
6am Monday is Toning 6am Wednesday is Cardio 7.15pm Wednesday is Cardio Closed 7.15am, 9am, Kids & Teenager sessions until further notice

Step into Life Keysborough

Phone: (03) 8502 8775 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

July 2005 Training Awards

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). Awards achieved in June:

Members Birthday
Happy Birthday!! 24th - Cheney Dsylva

New Members
Welcome to the Team!!

Donna Perry Michelle Wachter Paul Henderson Sharon Owen

50 Training Club Lyn Byrnes Lorraine OShea Joanne Matse Bill Liston Ellen Hutchison Andray Ratnasingham Bernadine Fernandez Gaye Guest 200 Training Club 500 Training Club 1000 Training Club 1500 Training Club

Member Profile
Where were you born?

JODIE SPARKES

Melbourne What is your current pro fession? Accounts in Administration What sports have you been involved with during your life/best achievement? Athletics and Cross Country Running

Other Interests Movies, Concerts, Music, Steven King Books & Mens Calves!
CONGRATULATIONS!! You can reward your efforts by purchasing your tra ining club shirt for $20

What is your favourite Step into Life session? Kick Boxing What is your favourite naughty treat when your instructors arent looking? Tim Tams

Partners in SIL Crime Jeannette & Jill (Triple J Squad)

Step into Life Keysborough

Phone: (03 ) 85 02 8 77 5 Email: keysb orough@stepinto life.com Web: www.step intolife .com.au

July 2005 Health and Fitness Article

And most people have a bad diet" (by Jane Howard)
Yo ung men are V icto ria s most unhe althy ea te rs, wi th 99 pe r cent failing to eat the da ily re comm end ed se rving o f vege tables. The Victo rian Pop ulation Hea lth Surve y a lso shows that 9 pe r ce nt of young males ea t no veg etable s at all. The comp re he nsive surve y of the sta te s hea lth has found tha t o nly 12 pe r cent o f V ictoria ns eat the reco mmende d five or mo re da ily se rves of co oked or salad vege ta bles. The surve y on 75 00 rand omly se lected a dults sho wed, tha t more than two-third s o f men aged 45-54 are overweig ht or obese. If the trend continues, 85-90 p er ce nt of the states popula tio n will be eithe r ob ese or o ve rweight withi n 20 years. Wi th increased obesity co mes a hig her risk of hea rt attack, cancer, ca rd iovascular dise ase a nd prem ature de ath, e xperts warn. Wome n a re more like ly to e at enough fruit: 60 pe r ce nt o f wo men co mpa re d with 4 3 per cent of men mee t re com mended consumption le vels. espite their poor rating on weight and diet, Victo rians do be tter with exercise. Some 58 per ce nt o f tho se surve yed repo rte d of we ekly activities such a s wa lking a nd vig orous e xe rcise. Only 7 per cent sa id the y d id no physical a cti vity at all, while 33 pe r cent ha d e ither wa lked o r pe rforme d vigo ro us activity. He ad of the C entre fo r Ob esity Re sea rch and Educa tio n at M ona sh University, P ro fessor Pa ul OB rien, sa id the ob esity statistics a re horrible. Obesity is an e pide mic. In the past 20 ye ars it has d oubled and that is no t acce ptab le . The co st lo oking a fter the se dise ases, such a s diab etes, cance r or ca rd io va scular dise ases is very high. Fo r insta nce , the parad igm o f a n o be sity-re lated dise ase wa s d ia be te s typ e 2 , which a ffected one million Austra lians. T he cost fo r managing diabetes is about $10 ,900 p er patient p er yea r.

Boot Camp Success!

It is so great to get this kind o f feedback from one of our programs read on, and while you are reading thin k about the kind of results you can get from this program ask your trainer when your boot camp program will be launched. From Alan King Step in to Life Greensborough and Eltham - Victoria . I had 6 clients sign up for the initial 3 weeks of Tuesday 6am and Sat 8am and some extras signed up for Sat st only. On the 1 Tuesday I did some testing with them 1 m in push up test 1 m in ab curl test 1 m in dips (on fence post) After do ing the 6 sessions they then requested to do another session on the next Tuesday as we ll so they could continue uninterrupted to the Long weekend boot camp. I aga in tested them this m orning after 3 weeks and 6 full on sessions (They all maintained their regular sessions as well)

Obesity is caused by poor eating and exercise patterns, but also 24-hour access to fast foods and more sedentary lifestyles due to social factors and TV and computer usage.
Professor OB rien urg ed Victorians to ea t more frui t a nd ve getab le and hig h quality foo ds, eat le ss hig h fa t and high suga r fo ods and exercise mo re. While Victorians sho uld be taking abo ut 10,0 00 ste ps p er day, ma ny were ta king only 3 00 0 to 40 00 step s da ily, he said .

We dont want people to run marathons, but at least give yourself one hour per day to walk, swim or ride a bike, and make it part of your life forever.
Hea lth Minister Bronw yn Pike said , poo r he alth and fitness no t only red uced a pe rsons quality o f life, it also p la ce d a hug e burd en on the hea lth s yste m .

I was blown away.

Push ups 14 33 18 23 (full) 22 35 28 30 11 23 Ab curls 30 44 35 49 31 45 20 31 20 38 Dips 11 34 34 50 17 35 17 30 13 35

Melinda Belinda

Donna Nadine Justine

If we can get people to eat better and do more exercise, we significantly reduce the chances of that person needing severe medical treatment down the track, Ms Pike said.
Ob esity alone is estima ted to cost the Austra lian e co nom y $8 40 million a yea r. (S ource : Victo ria s Health Sund ay Rep ort: He ra ld Sun, Ma y 15 , 200 5)

Thinking about the reasons I believe it is a combination of improved mental toughness from pushing each other and the boot cam p philosophy, as we ll as an increase in strength and fitness. All the girls state they feel toned and stronger as a result. Great results for Alan (a ka BCI King!) and congratulations to the Girls of Greensborough

Step into Life Keysborough

Phone: (03 ) 85 02 8 77 5 Email: keysb orough@stepinto life.com Web: www.step intolife .com.au

July 2005 Photos Of the Month

City to Surf, Sydney Date: Sunday 14 August Distance: 14km City to Surf is always one of the most exciting events for Step into Life members and trainers! Last year about 200 Step into Lifers (Trainers and members) went to Sydney to compete in the 14km event. This year we are expecting over 150 members and trainers from Step into Life Australia wide. Mark and the Caulfield Cannibals at the Mini Olympics Rob De Castella Fun Run Victoria Date: Sunday August 28 Distances: 5km, 7km, 15km Run 5km Walk Your trainer will provide you with more details closer to the event!

Healthy Recipe
Pumpkin, Pe sto, Pasta!

Watch out for the Frankston Vikings!

Method:

Ingredie nts: 500g Spiral Pasta, 1 cup basil leaves, 2 cloves garlic, 2 tablespoons pine nuts, 2 tablespoons grated Parmesan cheese, 1 tablespoon olive o il, chic ken or vege table stock, 450g butternut pumpkin (pee led and cut into cubes), freshly ground pepper

1. Cook Pasta in large saucepan 2. Place basil, garlic, pine nuts and Parmesan cheese into food processor until finely chopped 3. With motor running, gradually, add oil and stock, process until well combined 4. Steam pumpkin cubes until tender 5. Drain pasta and return to pan 6. Add the pesto, stir to coat the pasta, then add pumpkin mad toss through. Season with pepper and serve immediately with crisp green salad. Good source of: Folate Preparation time: 20 minutes Serves: 5

Members preparing for the start of the Mini Olympics Relay Race.

Step into Life Keysborough

Phone : (03 ) 85 02 8 77 5 Ema il: keysb orough@stepinto life.com Web : www.step intolife .com.au

July 2005

Step into Life Kids is dedicated to the provision of group personal training to children in a fun, educational, supportive and confidence building environment. Step into Life Kids will help children develop an enthusiasm for physical activity, improve health and fitness, build self-esteem, confidence and most of all create lasting fitness habits .

Term 3 2005 has commenced please register your interest now $9.70 per session

Merchandise Corner
Stay warm and hydrated over Winter!
Brrrr!! Stay warm with the Step into Life Fleecy Half Zip and the Step into Life Fleecy vest. The Step into Life Bum Bag allows you to have your drink bottle with you whenever you need it, so you stay hydrated during your endurance training out on the roads.

Bum Bag - $20 (bottle extra) Fleecy half Zip - $60

Fleecy v est - $44

Step into Life Keysborough

Phone : (03 ) 85 02 8 77 5 Ema il: keysb orough@stepinto life.com Web : www.step intolife .com.au

July 2005 Member Benefits

National Discounts Your membership card you discounts the entitles to with A fantastic professional mobile massage service that comes to you! Step into Life, Keysborough members present your membership card and receive Receive 10% off your Massage! Group Sessions also available following

companies: Ask Steve Ankers for expert advice, Specialising in sports nutrition for weight loss and muscle growth. This store gives 20% OFF the RRP on Body Building Supplements and if you present your membership card youll also receive 20% OFF ALL OTHER SUPPLIMENTS on their Top Brands. Civic video, ACP (Gourmet,
Traveller, Good Medicine, The Bulletin, Belle etc),

Bristol, Roger David, Rays Specialise in getting the correct fit for YOUR feet. . using the latest technology with great service gives you the opportunity to join their VIP club giving Step into Life, Keysborough members RECIEVE 9% OFF at the Dandenong Plaza Store. Outdoors, Midas, REBEL Choice Hotels Australasia. Present your membership card and RECEIVE 15% OFF purchases! Conditions of use, and must show your membership card. Only Valid at Keysborough Fasta Pasta. Not valid on public holidays or other on other promotions.

Step into Life Keysborough

Phone : (03 ) 85 02 8 77 5 Ema il: keysb orough@stepinto life.com Web : www.step intolife .com.au

July 2005

Get your haircut with Dominc & Tony for great friendly service, also Present your membership card and Receive 15% off Haircuts

Great prices on Alcohol and a huge range. Also cut out & present the coupon below to receive 15% off a bottle of wine, only valid in July 2005. Join the Wise Buy club for free and be rewarded for your liquor purchases.

Come in to meat your needs, present your membership card & RECEIVE 10% OFF The normal price. A great range & taste.

WAVERLY GARDENS VILLAGE CINEMAS Present your membership card and receive movie tickets for $3.90 *does not apply to movie specials BUDJET BUYS
Craig & Michelle Wachter 17 Buckley Street, Noble Park PH: 9547 6712

EMAIL: harperbc@iinet.net.au

The isotonic nature of this formula allows more nutrients into the bloodstream more quickly, making it a better overall value than standard vitamin tablets. Receive 10% off the normal price. A Special on Vitamin B12 "for extra energy" RRP $28.55 Now $22.00 (45 servings)
Step into Life Keysborough
Phone : (03 ) 85 02 8 77 5 Ema il: keysb orough@stepinto life.com Web : www.step intolife .com.au

Fantastic deals for your grocery needs, present your membership card and receive 10% off* any items in the store *excludes milk. Pop in for a look!

July 2005
Monday Tuesday Wednesday Thursday Friday Saturday
6am Adult Cardio 6am Adult T oning 6pm Adult Cardio 6pm Adult Toning Re s. Bands 6pm Adult Kick Boxing 7:15pm 20s Cardio 7:15pm 20s Toning Re s. Bands 7:15pm 20s Cardio

Tips for a better life

Here is what the experts say: Deakin University Expert Dr Tim Crowe Nutrition

Go for colour: Eating red, green, yellow, purple, white and orange fruits and vegetables means you are getting diseasefighting nutrients. Listen to your appetite: Eating when you are not hungry can be a main reason for gradual weight gain. Something fishy: Eat fish at least twice a week. Its Omega-3 oils are good for the heart, may help fight depression and reduce the risk of some cancers. Heart Foundation Raise your beat: Put your heart through its paces with at least 30 minutes of physical activity such as walking or cycling on most days. Fitness Australia Granger CEO Ian

6pm Adult Toning 6:30pm Stretch n Flex

7:15pm 20s Toning

JULY TIMETABLE

Keep moving: Walk rather than drive; run or cycle if you can; use stairs rather than lifts. Break time: Plan an exercise break in your busy day. Mix well: Do different exercises and activities on different days and pick exercises you enjoy.
(source: Sunday Hera ld Sun, Jan. 16, 2005)

Step into Life Keysborough

Phone : (03 ) 85 02 8 77 5 Ema il: keysb orough@stepinto life.com Web : www.step intolife .com.au