March

Local News Directors Desk

Biggest Loser/Winner Competition
In 2006 I am really going to take my fitness to the next level; I hope I can stay motivated. A Year of Training - Our Banner stands tall at wachter reserve as it has for a year from valentines day 2005. OUR RAFFLE So far we have been drawing our raffle twice a month for wearing their Step into Life shirts. As a reward to members & to celebrate our first year, the raffle will now be drawn weekly and with many more prizes to choose from. We are now running strong with 46 members in Keysborough. When we reach 50, two members will be drawn from the raffle weekly rather than one. Prizes can include fitness gear, step into life gear, movie tickets, gift certificates etc. Run for the Kids / April 9 , 2006 Don't miss the inaugural staging of Victoria's exciting new fun run. Your Step into Life trainer will get you well prepared for the loooooooong 14.7km Run/Jog/Walk. Even, if you would like to start off with the 4.5km itll be a great event to be part off with heaps of Step into Life members cheering you on! Your entry fee will support the Royal Childrens Hospital, so if you go through sweat, pain and tears - its all worth it!! Your trainer will offer you a 6 weeks trainings program (once a week) prior to the event and will provide you with all the information needed closer to the event. st Please enter online at www.runforthekids.com.au before March 31 .
th

Does this sound familiar, Im sure this has happened to most of you at one time or another especially in the early part of the year when we all make new years resolutions. Did you know that research has shown that one of the main reasons that people stop exercising is they lose motivation. At Step into Life we are very mindful of the fact that you our clients also require on-going motivation and support with goal setting. We are constantly looking for new ways to motivate our clients to help them achieve their goals and aspirations. Last month saw the introduction of the newly designed Step into Life Fitness Test which is an excellent way to stay motivated. Another way to stay motivated is to enter in as many of the Step into Life events as you can. Each one of our Franchisees holds the fitness test at least once every six to eight weeks and each Step into Life state office as well as our Franchises organize an events calendar for the year. These events may be a fun run or a fitness challenge or even a local event at your venue. The events all serve the same purpose of helping you to set goals, keep motivated and achieve results. In March Step into Life is launching a 12 week challenge that we are very excited about. The Biggest Loser/Winner Challenge. This is a national challenge held by all Franchises for all Step into Life members across Australia.

Timetable Updates
BOOTCAMPS Marines Training - Saturday, March 11th 7am Navy Seals Training Saturday, March 25th 7am Fill out forms & get them to your trainer ASAP These bootcamps are held @ different locations FITNESS TESTING If you missed the last one, Saturday March 4th 11am @ Wachter Reserve is the next one.
Step into Life, Keysborough
Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

Continued page 8

March

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). Points gained are a measure of your commitment to your training.

Members Birthdays
Happy Birthday!! 5th Libby Amaya 7th Jodie Sparkes 9th Russell Swann 11th Jenny Tran 19th Narell Potter 27th - Paul Issai

Welcome New Members

Alicia Blake Trish Lear Kevin Woff Robyn Bilston Marina Alessio Libby Amaya

Awards achieved in February: 50 points Adam Fabris Megan Sessler Marianne Micheluzzi Jon Horsburgh Rosyln Grassham Caroline Hinton-Adams Trish Lear 200 points Joanne Matse Karen Perry 500 points Jill Davis Andrew Leszko 1000 points
CONGRATULATIONS!! Wear your T-shirt with pride!

1. Where were you born? HENDO: Melbourne SHAZ: Seymour, Victoria 2. What is your current profession? HENDO: Account Manager with NEC Computers. SHAZ: Health and Safety Educator for Mecwa 3. What sports have you been involved with during your life/best achievement? HENDO: Tennis, Soccer, Football & Golf. SHAZ: Taekwondo, Ballroom dancing, golf 4. What is your favourite naughty treat when your instructors are'nt looking? HENDO: KFC / Red Rooster Chips. SHAZ: Cherry Ripe and Smoked Salmon (not together) 5. What primary and secondary schools did you attend? HENDO: Whiteside Primary & Springvale Secondary SHAZ: Clayton West Primary & Huntingdale High 6. Who do you most admire in life? HENDO: Eddie Vedder from Pearl Jam. SHAZ: My mother 7. What is the nicest thing anyone has ever done for you? HENDO: When someone buys me a beer. SHAZ: I would like to take this opportunity to thank Step into Life members for the fantastic hamper given to us for our Wedding in December. That was really nice!! 8. Tell us something we would never guess about you? HENDO: I am a fan of Artist Salvador Dali. SHAZ: Im a shopaholic I love shoes.

Members Profile

PAUL & SHARON HENDERSON

Step into Life Keysboroughs newly weds started training with us June 30th 2005 9. What is your goal for the next 6 months - exercise or other? HENDO: To win Tattslotto and buy a Plasma TV!! SHAZ: To keep on exercising. 10. What results have you seen since you started with Step into Life? HENDO: Weight Loss and Muscle Tone. SHAZ: I can run and have more energy 11. Interests and Hobbies HENDO: Supporting the Collingwood Football Club, Horse Racing, Seinfeld. SHAZ: Going to a good caf with friends, shopping, and my dog.

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

March

Health and Fitness Article

Drop 100 Calories a Day!
"We always overestimate our physical activity and underestimate our calorie intake," says Madelyn Fernstrom, PhD, director of the University of Pittsburgh Medical Center Weight Management Centre. "By cutting out 100 calories a day, you can lose about half a kilo a month, says Fernstrom (remember, that's cutting 100 calories a day from your usual caloric intake). That's by doing almost nothing. It's really not that hard." Really? OK, so where do you find those calories, and how do you trim them? Fernstrom has a few tips:
Write down what you eat. "It sounds lame," she confesses, "but it works. It helps to get you structured." You don't have to do it for months on end, but if you note down every bite that goes into your mouth for a week, you'll see where your weaknesses are and where you can "cut the fat." Eat breakfast. Yes, you're supposed to be cutting calories, not adding them. But if you try to starve yourself in the morning so you can eat more later, you're likely to end up piling on more calories than you save. To keep breakfast slim, spread jam on your toast rather than butter, replace whole milk with skim milk, or replace fried eggs with poached ones. Don't drink any calories. With the exception of skim milk, Fernstrom says, avoid drinking anything that adds to your caloric total. "Don't drink your fruit, eat it," she says. "That's much more filling and gives you the fiber you need."

Don't skimp on protein. "You'll be hungry later if you do," she says. "Protein is biologically satisfying." If you have a salad for lunch, toss in some tuna or grilled chicken to sustain you through the afternoon snack cravings (to save calories: make sure it's tuna packed in water, not oil; replace croutons with equally crunchy celery; and opt for low-cal dressing instead of blue cheese). Eat everything with chopsticks. They're not just for Chinese restaurants anymore -chopsticks force you to slow down and eat small bites of food. You'll enjoy your food more and have time to notice when you're full (and if you are eating Chinese, ask for brown rice instead of white).

Soup is your friend. Clear soups such as tomato, chicken, and vegetable soups (not baked potato and cheese, please!) give you a senseReplace of fullness without adding too many. Stock up on craving-quenching snacks. Love sweets? leftover pies with sugar-free jellies and extra calories. sugar-free Popsicles, many of which have 60 calories or less. Or take a bag of frozen berries, microwave the berries, and put a little Splenda on top. If salty and crunchy is your downfall, drop the afternoon bag of potato chips for a minibag of SmartPop popcorn. At 110 calories, you save between 40 and 50 calories over a serving" of most chips.
By Gina Shaw WebMD Feature

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

March
Photos Of the Month

Sunday March 26th

S.I.L Keysborough 1st Year Anniversary Outing Sidetrack Oakleigh Bowling & Mini Golf (1 game each) is Paid for by money raised from Keys Comp & Trivia Night. Lazer Force game is $7.70, gocart $22.40. Need to know numbers & what interested in doing by Friday March 13th due to booking that has to take place then. Dandy Dash Jells Park, Wheelers Hill Cost: $25 Free: Brooks Socks Deadlines: b4 Mar 17th for free shoes entry draw B4 Mar 22nd for $25, after that $30 can sign up 8am on day. Entry Forms from Aaron or Matt. Run for the Kids www.runforthekids.com.au $20 of every $25 entry fee for the 14.7 km is donated to the Royal Childrens Hospital and $15 of every $20 for the 4.5km event is also donated COMPETING WITH/AGAINST S.I.Ls FRANKSTON, CHELSEA, CHELTHAM @ CHELSEA EDITHVALE BEACHES Brighton Bay Run/Walk Cost: $25 before April 12th, $30 after

5pm 8pm 370 Huntingdale Rd, Oakleigh South

Fitness Testing Push Ups for a minute

Sunday April 2nd 9am start

5/10km walk/run

Sunday April 9th

14.7 km and 4.5 km walk/run

APRIL EASTER BOOTCAMPS

EASTER LONG WEEKEND

Situps So they know what to beat next time

Sunday April 23rd

5km run - 8.30am 7km walk 8.35am 10km run 8.45am

Healthy Recipe
Shoulder Press majority chose heavier weights 2 x 125g veal escalopes 5ml olive oil 50g spring onions, chopped 100ml tomato puree pinch sweet basil* pinch dried origanum* 10ml chopped parsley* 2 cloves garlic, crushed pinch salt 2ml black pepper 5ml brown sugar 2 med zuchinni, sliced can diced tomatoes

VIVA VEAL Serves 2

Method: Heat the olive oil in a non-stick frying pan. Quickly sear the veal on both sides. Remove, and keep warm. Combine remaining ingredients and stir-fry for 3 5 minutes, until vegetables become tender. Spread sauce over veal and serve with pasta or baked potato.

Prayer Plank
They also did Sit-ups, Speed Test & Time Trial (modified).

* Keep a few tubes of prepared herbs in the fridge to add some pizazz to your stirfrys and quick fix meals

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

March

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 1 2006 has started. Register your interest now! Spaces are limited

Merchandise Corner

Boxing gloves - $23.00 IN SIZES S, M & L

Fitball 55cm - $48.50 Fitball 65cm - $57.00

Resistance band GREEN - $28.00 Resistance band RED $30.00 Resistance band BLUE $40.00 Resistance band PURPLE - $45.00

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

March

General News
SUSPENSION / MISSED CLASSES Funny thing . . . if you want to enjoy the fitness benefits of the program, you actually have to BE AT THE CLASS.
We know there are sometimes unavoidable time conflicts, but we would much prefer you to make up a class than to miss a session entirely. Missed classes need to be made up within the same calendar month, or you will find yourself charged for the extra session. Please call your Trainer if you plan to attend a session other than the one for which you are booked. If you are going away, and require Suspension, please complete a Suspension form, or inform your Trainer in writing at least 24 hours prior to the Suspension period.

HeDirectors

Desk
Vitamins: Food Sources
There are 13 Vitamins, which are essential for bodily functions: Vitamins A,C,D,E,K and a variety of B Vitamins. The most important ones are listed below. There are 2 typs of Vitamins fat and water soluble Vitamins. Fat-soluble Vitamins include Vitamins A, D, E and K. Vitamin A can be found in e.g. milk, cheese, liver and kidney. Because most of these food sources are high in saturated fat and cholesterol, vegetable sources of Vitamin A (beta-carotene) are a much better choice (e.g. carrots, pumpkin, broccoli, spinach). Food sources of Vitamin D are cheese, butter / margarine, fish and oysters. The body can also synthesize Vitamin D, when skin is exposed to sunshine. Vitamin E can be obtained through eating green leafy vegetables, nuts, seeds, corn or simply sprinkle vegetable oil on your favorite salad. Water-soluble Vitamins are: B-group Vitamins (Thiamine, Niacin, Folate, Vitamin B12 and Biotin) and Vitamin C. Thiamine (B1) can be found, for example, in whole grains, lean meats, fish, dairy products, fruits and vegetables. Dairy products, poultry, fish, nuts, lean meats and legumes are good sources for Niacin (B3). Food sources for Folate are e.g. eggs, milk products or poultry. Good food sources for Biotin are wholegrain cereals, eggs, fish as well as lean beef. Most fruits and vegetables, tomatoes, broccoli and turnip and other greens contain Vitamin C. If your daily nutrition is not ideal, remember that Step into Life has a well-balanced high grade multi vitamin supplement which you might like to try.
(source:http://health.allrefer.com)

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

March
Member
You will soon receive your Step into Life keying. Please support our local traders, and take advantage of the they offer. All you need to do is show your Step into Benefits discounts Life key ring to the staff of participating outlets.

BUDGET BUYS
STEP INTO LIFE KEYSBOROUGH MARCH 2006 DISCOUNT
320-326 Cheltenham Road, Keysborough www.cellarbrations.com.au Present the above cutout when you spend over $50 then receive for 10% off. Join the Wise Buy Club for free & be rewarded for your purchases

Craig & Michelle Wachter

Where: 17 Buckley Street, Noble Park Phone: 9547 6712 Discount: Present membership card for 10% off* Specials: Great deals on bulks of food, sweets, drinks and more. (discount excludes milk)

Discount: Present membership card for 15% off (Not valid on public holidays or on other promotions) Pasta is low in fat, low in kilojoules & a good souce of fibre. We use 100% durum wheat pasta because it is superior quality pasta & it has a lower G.I for a slow releae of carbohydrate into the body for longer lasting energy.

WAVERLY GARDENS VILLAGE CINEMAS

Waverly Gardens Shopping Centre Phone: 9558 4866 Website: www.villagecinemas.com.au Purchase $4.90 movie tickets* *does not apply to movie specials Shop L02, 250 Dandenong Plaza Phone: 9793 9366 Members recieve 10% off Footwear Specialise in getting the correct fit for YOUR feet using the latest technology with great service! SHE COMES TO YOU! Call Donna on

0427 978 860

Members recieve 50% off your first consultation & 10% off consultations thereafter. A fantastic professional mobile massage service that comes to you! Group Sessions Available

BE HEALTHY, HEALTHY FOODS

Where: Shop 13, 236 Lonsdale Street, Dandenong Arcade Phone: 9792 1693

NOBLE MENS HAIRDRESSING

1b Frank Street, Noble Park Phone: 9562 4771
Come in for a friendly service & great haircut. Members recieve 15% off haircuit. Specials: Do colour tips & ladies haircuts too South Eastern Chiropractic Centre 292 Corrigan Road Keysborough 3173 Ph 9798 1402 Dr. Jose Guterres For Members: Complimentary initial consultation valued at $65 $30 off a pair of custom made spinal pelvic stabiliser orthotics. Sells isotonic formulas for nutrients that are obsorbed quicker than tablets into the bloodstream. Also sells other products. Where: Sells to you Phone: 0417 524 464 Members receive 10% off On site service & repair 24 hr. Mechanical Breakdown service, for existing customers Major & Minor repairs Quality Parts All Work Guaranteed John Matzka 9547 2342 0412 344 532

Get expert nutritional advice from Steve Ankers and he already gives 20% off the RRP of Body Building Suppliments. Members get 20% off all the other Suppliments

DANDY LIGHTS
129 Lonsdale Street 9794 7051 Come & see Peter to find the gift / tool for enlightenment. Members receive 10% off

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

March
Directors Desk Cont. From Page 1.. Every trainer will record the information for every Biggest Loser/Winner entrant. The information will include starting weight and ending weight and circumference measurements. The weighing and measuring will be done by clients in the privacy of their own home. At the end of the 12 week challenge st nd rd every 1 ; 2 and 3 place getter at each Franchise will receive a $100; $50 and $35 gift voucher but more importantly every entrant will have achieved motivation and increased health and fitness. At the end of the 12 week challenge, Step into Life Head Office will calculate how much TOTAL weight was lost and how many TOTAL centimetres were lost for the entire Step into Life Franchise Group. Biggest Loser/Winner Total Weight and Measurements Competition! Can you GUESS the total amount of weight and total centimetres that all Step into Life clients combined will lose? The closest guess of total weight and total centimetres lost will WIN a $200.00 Step into Life Fashion voucher. All entries must be in to your trainer th no later than March 13 , 2006. The winner will be published in the July edition of Heartbeat.

Franchise Directory
VIC Ballarat Bendigo Balwyn North Bentleigh Burwood East Camberwell Carlton North Caulfield Chelsea Cheltenham Cranbourne Croydon Doncaster Essendon Eltham Elwood Ferntree Gully Frankston Greensborough Hampton Hawthorn Hoppers Crossing Ivanhoe Kew Keysborough Malvern Moonee Ponds Mornington Mt Waverley Murrumbeena (New) Narre Warren Rowville Templestowe (New) Thornbury (New) Wellington (Sale) Werribee (New) Wheelers Hill Williamstown

NSW
Avalon Balmoral Batemans Bay Blacktown (New) Blakehurst (New) Bronte (New) Chipping Norton Cronulla (Sept 06) Drummoyne (New) Glenmore Park Leonay Manly Parramatta (New) Penrith Rose Bay Rushcutters Bay (New) Sans Souci SA Campbelltown Blackwood Golden Grove (New) Magill Morphett Vale (New) Mt Gambier Modbury (New) Port Lincoln Prospect West Lakes

QLD
Broadbeach (New) Bulimba (New) Chermside New Farm (New) Runaway Bay Wilston

WA
Hillarys Illuka (New) Subiaco (New) Willetton (New)

ACT
Deakin Gungahlin ANU

NT Casuarina

So, stay motivated and ask your trainer for support to set some goals and ENJOY the Biggest Loser/Winner challenge and we all hope that you achieve amazing results. Mark Cohen Director

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

March

EVENTS CALENDAR
Sunday Feb 26 th Saturday March 4
th

Fitness Evaluation at the park Lunch/Snack/Chat Afterwards @ Fasta Pasta

Sunday April 9

Sunday April 29

Run for the Kids www.runforthekids.com.au $20 of every $25 entry fee for the 14.7 km is donated to the Royal Childrens Hospital and $15 of every $20 for the 4.5km event is also donated Fitness Evaluation at the park Lunch/Snack/Chat Afterwards @ Fasta Pasta Step into Life Lifestyle Weekend Away 2007 Lindeman Island Getaway Details out in June! Step into Life Mini Olympics Which Step into Life venue will go home with Gold? Run to the G See yourself on the big screen in Federation Square! Fitness Evaluation at the park Lunch/Snack/Chat Afterwards @ Fasta Pasta City to Surf Sydney Join 200 Step into Lifers and 60,000 others on this fun walk/jog/run! Fitness Evaluation at the park Lunch/Snack/Chat Afterwards @ Fasta Pasta Step into Life Spring Ball Get dressed in your finest and celebrate! Also including Trainer of the Year Awards Fitness Evaluation at the park Lunch/Snack/Chat Afterwards @ Fasta Pasta Olympic Dream Through the heart of Melbourne Proceeds go to sponsoring Olympic athletes Fitness Evaluation at the park Lunch/Snack/Chat Afterwards @ Fasta Pasta

12:30pm Sun, Feb 26 th 11am Sat, March 4 time trial, upper and lower body, speed and core strength 14.7 km and 4.5 km

NEWS FLASH

12:30pm time trial, upper and lower body, speed and core strength NEWS FLASH

Sunday May 28 Sunday June 18 Sunday June 25

Fun games for everyone 10km, 4km & half marathon 21.1 km 12:30 pm time trial, upper and lower body, speed and core strength 14km walk/run 12:30 pm time trial, upper and lower body, speed and core strength Vote for your trainer!

Sunday August 13 Sunday August 29

Saturday October 7 Sunday October 29

Sunday November 12 TBC Sunday December 17

12.30 pm time trial, upper and lower body, speed and core strength 10km & 6 km

12:30 pm time trial, upper and lower body, speed and core strength Wear your Step into Life T-shirts at all Fun walk / Run events, so that we can cheer for you across the finish line. At all events there will be a Step into Life support team to warm you up, do stretches and hold drink bottles, keys and jumpers.

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

March

TIMETABLE
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6am Cardio March 7am Bootcamps 9 am Toning 12:30pm 29th Apr Fitness Evaluation 6 am Cardio 9am Toning 6 am Toning 9am Toning 6 pm Cardio 6 pm Toning 6:30 pm Kick Boxing 6pm Toning 7:15 pm Toning 7:15 pm Cardio 7:15 pm Toning

Bookings essential for ALL sessions

If temperature is 30 degrees or over at the session time then 6pm sessions will move up to do the 7:15pm session
Training Sessions suitable for all ages and fitness levels Cardio Toning Kick boxing Fit ball Stretch n Flex Rubberised Resistance Boot Camp A fun and motivational session that improves overall health, heart and lung Fitness. Improves muscular strength and endurance, body tone and shape and postural stability. Self defence moves to combine a cardio and toning workout in one. Excellent for core stability providing effective muscular strength and endurance, body tone and shape. Enhances flexibility through yoga-based activities for balanced health Great all-over body workout using Rubberised Resistance Bands A tough army style, test your limits workout session dates from your trainer.

Week Commencing
Mondays 6am Tuesdays 9am, 6pm & 7:15pm Thursdays 9am, 6pm & 7:15pm Saturday 9am

6 Mar
Fit Ball Fit Ball Resistance Band Weights

th

TONING SESSIONS 13 Mar 20th Mar 27th Mar

th
Weights Weights Fit Ball Resistance Band Resistance Band Resistance Band Weights Fit Ball Fit Ball Fit Ball Resistance Band Weights

3rd Apr
Weights Weights Fit Ball Resistance Band

10th Apr
Resistance Band Resistance Band Weights Fitball

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au