Step into Life Keysborough

Ph: (03) 8502 8775 Mb: 0423 852 262 E-mail: keysborough@stepintolife.com

February 2007, Issue 5

Local News

Directors Desk
February is upon us and I have no doubt you have taken the time to think about your resolutions and goals and written them down in your training diary. Now, you simply need to place your training diary in the blue box provided at your training venue and keep on track well done. 2007 has started at an exciting pace, as usual and it gives me great pleasure to welcome on board 16 new Franchises to the Step into Life team. We also say farewell to two trainers that have sold their Franchises and welcome on board the new owners. Please take a moment to look at the Franchise directory to see our newest locations. NSW: Earlwood, Glebe, Peakhurst, Shellharbour, Terrigal, QLD: Kawana, VIC: Mill Park, Port Melbourne, Ringwood, Yarraville, South Yarra, Beaumaris, Reservoir, Heidelberg SA: Mitchell Park, Hallet Cove

TEAM EFFORT - Photo is from Marines Bootcamp 28 Jan at Edithvale Beach. Left to Right ~ Cathy, Tanya, Maria, Jeannette, Loretta, Candice & Jill

th

S.I.L Keysboroughs 2nd Birthday

All still here since started their memberships (in order of who joined st th st from 1 to 10 that are still here) from March 2005; 1 Jill Davis, rd th th 3 Erin Scafocchia, 5 Andrew Leszko, 6 Jeannette Moore, th th th th 7 Jo Matse, 8 Paul Issai, 9 Donna Fincham & 10 Jodie Sparkes. To Celebrate, we are having a social day out to Chelsea Beach on th Sunday the 4 of March for lunch, volleyball, cricket and talk at 12pm. Some may ride there & back (starting from dandenong at 10am). Others not feeling so able can drive there. Friends & family welcome, please bring a plate of food or some drinks (a list of what food you th can bring will be on the table from 27 ). Please let me know before then if you are going to join us & what youd like to bring.

On December 3 I was fortunate to be able to complete my second Ironman triathlon in Busselton, WA. I am often asked by my clients What heart rate zones do you train at? My heart rate training zones are very similar to what Step into Life clients are recommended to train at. A large proportion of my training is base aerobic training to establish a really solid fitness level. This would be 70 to 85% of my maximum heart rate. In all of my training sessions (except swimming) I use a Polar heart rate monitor to ensure that I am in the right zone for that session. This ensures that my training sessions are accurate and I am not relying totally on how I feel at each session. During specific sessions, my target zone will be in the 85 to 92% range. When I train at the higher heart rates the duration of the session is shorter and is usually interval type training. So, at your cardiovascular sessions with Step into Life a road route would be at the base target zone and a Blitz class would be at the higher zone. A stylish Polar monitor is a good investment and provides you with a range of knowledge about the intensity of your training. Chat to your trainer to gain more of an insight into heart rate zones and the right monitor for your needs. Whilst on the topic of training, did you know that your body will get used to a certain type of training very quickly? In my training, I include as much variety as possible. During Step into Life toning sessions, you will notice that your trainer uses weights, fit balls and rubberised resistance bands to ensure that your body receives a varied resistance to gain results. A dumbbell provides resistance at various segments through the range of movement of the exercise but a rubberised band provides resistance through the entire range of movement and hence the use of both items for training is very beneficial. A fit ball and a rubberized resistance band are also great tools to use at home or in your office. If you have had some time off during the Christmas / New Year period then build your intensity of training back up slowly. Build the base again before you go hard. Keep up the good work and enjoy. Step into Life trainers nationally are very proud of your efforts. Regards Larry Cohen Director

rd

Timetable Changes
CLOSED SESSION Thursday 8am/9am Toning CARDIO IS ROTATING see timetable (last page) for details STARTING MARCH. Toning session on Saturday will be 9am instead of 8am. Stretch n Flex will close at the end of this month but still join us at the athletics track for some of your own cardio work. AIMING FOR NEXT MONTH TO. Have Tues & Thurs Toning sessions at 6am and/or 10:30am, Mon 6am would then change to a cardio

Training Club
Achieving your goals at Step into Life
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 instructor to help you set some time lines for your goals. Awards achieved in November:

New Members
Welcome!
Sharon Di Brino Margaret Thomson Belma Huseyin Ross Bartlett Semra Ataman Raymond Wong Jill Barnett Karyn Madafferi Donna Treadwell Angela Sadler Tanya Thomson Doris Wong Esma Huseyin Cathy Hudson Christie Jones Pam Naylor Kirsten Barnett Mustafa Qulonder Sam Walker

50 points Lara Turner Travis Godfrey Natalie Choonga Punya Padukkage Rosa Battaglia Alison Van Rooyen Tanya Thomson 200 points Robert Formoso 500 points Sharon Henderson Jon Horsburgh Wayne Abrehart Michelle Karton 1,500 points Jeannette Moore
CONGRATULATIONS!! You can reward yourself by purchasing your training club shirt or singlet. Wear it with pride, youve earned it!

Welcome Back
Erin Scafocchia Sarah Edwards

Member Birthdays
Happy Birthday!
4th Jon Horsburgh 5th Brent Van Rooyen 6th Alison Van Rooyen 8th Kirsten Barnett 9th Renee Tipker 11th Adam Fabris 13th Margaret Thomson 14th Abe Souleiman 14th Lara Turner 17TH Matthew Edwards 19th Donna Marshall

Member Achievements
Belma has already got into the pants she wanted to in just 3 weeks of training since started! Well done Belma! Tanya has come of an amazing recovery from her injury at a cardio session and is back on her feet and running again the following week determination! Awesome Tanya! If any other members have any achievements they would like to share with the group please email them to me at keysborough@stepintolife.com

Member Profile
Megan Sessler

Questions..
Where were you born?

Moorabbin
What is your current profession?

Childcare worker
What sports have you been involved with during your life / best achievement?

Little athletics, swimming, basketball Held the record in the 200m sprint.
What is your favourite naughty treat when your instructors aren't looking?

ice cream
What primary & secondary schools did you attend?

Resurrection Primary School & Killester College

Who do you admire most in life?

Jason McCartney. Because of the strength and courage he showed to recover from his burns after the bali bombings and making a positive out of his life.
What is the nicest thing anyone has ever done for you?

Being asked to be godmother of my niece.

What is your goal for the next 6 months - exercise or other?

to go on a holiday
Interests and Hobbies?

Shopping, watching tv
What results have you seen since you started with Step into Life?

Fitter, healthier, more energised

Megan has been a member of Step into Life nd Keysborough since 22 Dec 2005.

Events What is happening

Monday th February 12 Fitness Evaluation at the park Now run at session times Fitness Evaluation at the park Now run at session times SIL Keys 2 YEAR ANNIVERSARY Bike Ride to the beach Camp @ Phillip Island (still to be confirmed) Train on the Sand Dunes, or enjoy a social weekend. Oxfam Trail Walk 100km Run For Kids www.runforthekids.com.au Fitness Evaluation at the park Now run at session times Fitness Evaluation at the park Now run at session times Step into Life Mini Olympics Which Step into Life venue will go home with Gold? Run to the G
6:30pm instead of 6pm & 7:15pm 8am instead of training From Dandenong to the Beach Labour Day long weekend

Saturday Februrary th 17 Sunday th March 4 March Fri ~ Sun th 11 ~ 13th March 23-25 Sunday April 1st Monday th April 9 Saturday th April 14 Sunday rd June 3

7pm instead of 6pm & 7:15pm 8am instead of training Fun Games for everyone

Picture is from Marines Bootcamp Jan 27th at Edithvale Beach

From left to right ~ Rose, Maria, Wayno, Donna, Ross, Rob, Jodie, Jeannette, Semra, Rach, Marg, Tanya, Loretta & Cathy

Sunday

Health & Fitness Article

THE SCIENTIFIC PRINCIPLES OF EXERCISE
To understand how much, or little, exercise you need to do to meet your own health or fitness goals, it may be helpful to consider the following scientific principles behind most tailored exercise programs. Frequency: This relates to how many times a week you need to exercise in order to become fitter or improve or maintain your health. To be healthy, experts recommend being physically active on at least five days out of seven. This might sound like a lot, but don't forget that our bodies have evolved over four million years to hunt. With our biological inheritance, it's not surprising that to keep in shape we need to be active on most days. Intensity: Exercise intensity can be measured in a number of different ways. In a laboratory it can be measured through gas analysis, looking at how much oxygen the exerciser is taking into the body and delivering to the working muscles. In the gym it can be measured using a heart rate monitor, which records the heart rate at different workloads. It can also be estimated using the Borg scale, which asks the exerciser how hard they perceive they're working. The intensity at which you work can be described as strenuous, moderate or mild. What constitutes a strenuous, moderate or mild exercise workload for you will depend on your current state of health and fitness. If you're an Olympic 10,000m runner, jogging one KM in 4 minutes would count as mild activity. For most people, though, it would be strenuous or impossible! Duration: This is the length of time you need to spend being physically active in any one session. According to much of the research conducted over the past 20 years, you need to be active for up to 30 minutes, five days a week in order to benefit your health. If you haven't done much activity for some time, it's important to build up to this level over a period of weeks. This might mean starting with a walk of just five minutes. If you're not sure how hard you can work or are worried about any health problems you may have, talk to your GP or practice nurse for help and advice. Putting it all together: The recommended physical activity guidelines from a range of expert bodies (including the National Institute for Health & Clinical Excellence in the UK and the American College of Sports Medicine) suggest that to improve your health, you should build up to being physically active at a moderate intensity for 30 minutes, five days a week. A little goes a long way. The key message to take home is that any physical activity, no matter how small, is better than none. We're increasingly living in a world where physical activity has been taken out of our lives. We have domestic appliances to wash and dry for us, cars to transport us and desks at which to sit and work or study. One of the first lessons we learn at school is to 'sit still' - and we see nothing unusual in spending hours sitting or lying down while pictures move on a box in front of us. Given these huge societal and cultural influences that have stopped us from moving, any physical activity is a health gain. There isn't a magic amount of exercise you need to do to get a benefit, the key is to make an effort and persevere. As soon as you move, you win! By Dr Rob Hicks

ROUTINE
Keep the Variety and get into your training routine. WALKING WITH FRIENDS establishes an exercise pattern and time commitment to exercise. Be healthy and enjoy the wonderful weather by getting out there! RIDE & RUN Then pick up a bike to keep different and to exert yourself that little bit more & mix it up and go for a run ~ some do it at the athletics track in Noble Park 6pm Sundays, others walk/run around Wachter reserve whilst sessions are in progress to stay motivated. Start by joining us on the ride to Chelsea Beach 4th March. SESSIONS Do sessions with cardio and toning to make you not only keep routine but make sure youre training correctly & hard enough to achieve your goals. BOOTCAMPS To get a push in your training and to train differently on different terrain do any or many of the 28 bootcamps from February to June 07.

Health & fitness article continued

20 SECRETS TO AID HEALTH AND FITNESS
1. Keep a water bottle with you at all times and drink from it often. Water *is* the drink of choice, but if you dont enjoy it drink some other form of healthy fluid intake. 2. Think twice before deciding what to eat and why, making sure that it is healthy and will provide you good nutrition. 3. Measure intake based on activity, not how you "feel. Need should mandate intake, not mood. 4. Eat well-balanced meals and remember that excessive kilojoules, even if they are fat-free and high protein will turn to excess weight! 5. If your diet is unbalanced, try a daily vitamin and mineral supplements for total health.

NUTRITIONAL CONSULTATIONS

LEARN HOW TO

INCREASE ENERGY & STAMINA IMPROVE MUSCLE RECOVERY MANAGE WEIGHT GAIN MORE LEAN MUSCLE BALANCE BLOOD SUGAR LEVELS IDENTIFY GOOD/BAD FATS MAKE HEALTHIER MEAL CHOICES

6. Limit caffeine and exposure to even second hand smoke. 7. Focus on short-term fitness goals with an emphasis on completing daily exercise. 8. Keep a daily log of what youre actually eating this includes grabbing a handful of chips here, the crust of your kids sandwich, and all your snacking. 9. Stick with eating plans you can maintain indefinitely. Remember that no matter how hard youre working out, if youre consuming too many kilojoules, youll never see the muscles that lie beneath layers of fatty tissue. 10. Enjoy an occasional (once a week) unhealthy treat, but never an unhealthy week or unhealthy vacation. 11. Limit alcohol intake to special occasions. 12. See fitness and health as a privilege, not something to take for granted. 13. Enjoy contributing to the health of others by having a partner or friend to exercise with, as well as recruiting others who desire to feel better and have more energy. 14. Avoid monotony by taking up new forms of exercising or using things that keep you motivated and inspired like new shoes or great music. 15. Work to take your exercise to new levels of intensity. 16. Subscribe to fitness magazines to keep focused on health as an overall way of life. 17. Invest in the right tools, good shoes, a portable MP3 player, a fitness trainer, etc. 18. Dont compare your body to others. Instead, work to be your personal best. 19. Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, and not a number on a scale. 20. Make it your goal to do some form of exercise 6-7 days a week.

ACHIEVE THIS AND MORE THROUGH PERSONALISED MENU PLANNING AND ADVICE ON OPTIMAL FOOD, VITAMIN AND MINERAL SUPPLEMENTATION. OFFERED TO YOU IN THE COMFORT OF YOUR OWN HOME THROUGH PRIVATE CONSULTATIONS. GREATER BENEFITS are achieved through COMBINING EXERCISE with OPTIMAL NUTRITION. INTRODUCTORY OFFER First consultation free. Normally $39.99 for a 45 minute consulation.

Nutritional Consultant: Maria Mobile # 0431 704 406 Email: mariagareth1@optusnet.com

Healthy Recipe
At Last - Guilt Free Eating! Chicken and vegetable stir -fry
Ingredients: 250 g dried thin egg noodles 500 g skinless chicken breast fillets, cut into thin strips 2 teaspoons finely chopped ginger 1 clove garlic, crushed 1 small onion, chopped 1 red capsicum, thinly sliced 1 green capsicum, thinly sliced 250 g snow peas, halved 1/4 cup plum sauce 2 tablespoons sweet chilli sauce 1/3 cup chicken stock 1 tablespoon olive oil Method: 1. Cook the noodles in a large pan of boiling water for 5 minutes or until tender. Drain well then toss with oil to prevent them sticking. Set aside. Spray a non-stick wok or frypan with oil and heat. Cook the chicken in 2 or 3 batches over high heat for 2 to 3 minutes or until browned. Set the cooked chicken aside. Reheat the wok, add the ginger, garlic and the onion and stir-fry for 2 minutes or until soft. Add the capsicum and snow peas and stirfry for about 3 minutes or until tender but still crisp. Add the sauces and stock and bring to the boil. Add the noodles and toss to warm through. Return the chicken to the pan and reheat.

Referrals
Thanks for Referring Your friends. At Step into Life we value your patronage and the people you refer to our program. In return for your support we would like to show our appreciation by rewarding you with a gift from the national referral program. The national referral program includes every Step into Life venue in Australia. The person you refer can attend at the venue of their choice.

Franchise Directory
VIC Bendigo Balwyn North Bentleigh Box Hill Burwood East Camberwell Carlton North Caulfield Chelsea Cheltenham Cranbourne Croydon Doncaster Essendon Eltham Elwood Frankston Greensborough Newtown - Geelong Hampton Hawthorn Hoppers Crossing Ivanhoe Kew Keysborough Malvern Moonee Ponds Mornington Mt Waverley Murrumbeena Narre Warren Templestowe Thornbury Wellington (Sale) Werribee Wheelers Hill Williamstown SA Campbelltown Blackwood Golden Grove Magill Morphett Vale Mt Gambier Modbury Port Lincoln Prospect West Lakes Henley Beach ACT Gungahlin ANU NSW Albury Avalon Balmoral Batemans Bay Baulkham Hills Blacktown Blakehurst Chipping Norton Cronulla Drummoyne Glenmore Park Leonay Manly Miranda Parramatta Penrith Queens Park Rose Bay Rushcutters Bay Sans Souci St Clair Tamworth NT Casuarina WA Canning Vale Hillarys Iluka Subiaco Willetton QLD Broadbeach Caboolture Chermside Everton Hills Pacific Pines New Farm Runaway Bay Redcliife Wilston

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.

2.

Merchandise
Nothing like a bit of retail therapy!
The best way to achieve your goals in the New Year is to always be in your training zone and the best way to monitor this is with a Heart Rate Monitor. The most popular styles amongst our clients are the FS1 $93.50 FS3 $143.00 F11 $299.00 Ask your trainer for more details.

3.

4.

Notes: This recipe works well using tofu or nutmeat as a vegetarian alternative to chicken.

Members Benefits
PARKMORE SHOPPING CENTRE
WAVERLY GARDENS VILLAGE CINEMAS

9798 2716 Open till 10pm every night. Owner: Simon 9558 4866 www.villagecinemas.com.au Manager: Darren 9798 1402 Dr. Jose & Dr. Kevin 9547 6712

Receive 15% OFF ANY SUBS (limit 1 per person) $5 Bargain Screen & $7 New Release Tickets Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed Recieve 10% off (discount excludes milk)

WAVERLY GARDENS SHOPPING CENTRE 292 CORRIGAN ROAD KEYSBOROUGH 17 BUCKLEY STREET NOBLE PARK 401 PRINCESS HIGHWAY NOBLE PARK & CHELTHAM ROAD KEYSBOROUGH

SOUTH EASTERN CHIROPRACTIC CENTRE

BUDGET BUYS
Craig & Michelle Wachter

NOBLE PARK - 9547 5977 Manager: Maria KEYSBOROUGH Manager: Rob www.videoezy.com.au 9769 1999 FAX: 9769 0799 Manager: Moodi 0427 978 860 Remedial Massage Therapist: Donna Fincham Ph/fax: 9769 1466 Manager: Matthew Ong SHOP 13 9792 1693 Manager: Steve Ankers 0431 704 406 Nutrionist: Maria Pantelidis

Receive 2 FREE weekly movies with any new release movie rental

FASTA PASTA KEYSBOROUGH

330 CHELTHAM ROAD KEYSBOROUGH MOBILE MASSAGE DONNA COMES TO YOU!

Receive 15% off (not valid on public holidays or on other promotions) Receive 50% off your first consultations & 10% off consultations thereafter. Receive a FREE hot drink or 10% off any cold drink with any meal purchase. This store already gives 20% off Body Building Suppliments, we Receive 20% all other suppliments Receive first consultation FREE & 10% off second If get 3 things done, Receive the 4th for FREE

CAF
BE HEALTHY HEALTHY FOODS

SHOP G1 PARKMORE SHOPPING CENTRE 236 LONSDALE STREET, DANDENONG ARCADE MARIA COMES TO YOU NOBLE PARK

NUTRIONIST
Salindas Beauty Saloon

9558 4279 Beautician: Salinda 0417 524 464 CHRISTINE HARPER

Waxing, pedicures, manicures & facials

COMES TO YOU!

Sells isotionic formulas for nutients that are absorbed quicker than tablets into the bloodstream. Receive 10% off No waiting period for claims (unless it is a pre-existing condition) Low prices and many claims Receive 15% off haircut Do colours and ladies hair too Spend over $50 and receive 10% off Dandenong family day care provides warm & quality care for your children from 1-13yrs Educational activities & healthy food are provided. Good Rates & Safe environment. GET YOUR BOOTCAMP GEAR HERE! Members Receive 10% off. Excluding sale items.

HEALTH FUND THAT YOU CAN CLAIM ON TRAINING

1800 733 970

melbourne@manchesterunity.com.au

Manchesterunity.com.au 9562 4771

NOBLE MENS HAIRDRESSING

1B FRANK STREET NOBLE PARK SHOP 8 320-326 CHELTHAM ROAD KEYSBOROUGH We provide transport from home to kindergarten/school around Noble Park area . LONSDALE STREET DANDENONG

9769 1536

Ring Punya on 9547 9569 Mon to Fri 7am 8pm overnight if necessary Hour Free for Members 9792 2578 Manager: Darren

We each have a lifetime of treasured moments & there are many ways to SPRINGVALE remember them. Creative Memories Consultants make a difference in the way 9547 4774 people remember, celebrate & connect. Members Receive Extra Free Gift Michelle Karton Please support our local traders, and take advantage of these discounts. Just show your S.I.L key ring at the participating outlets.

Sessions are held at Wachter Reserve Kingsclere Ave. Keysborough Bookings Are required for ALL Sessions Raining Cardio sessions are still held outdoors

TIMETABLE
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6:00 am Cardio 8:00 am Cardio 8:00 am Toning 6:30pm Stretch N Flex (at Athletics Track in Ross Reserve, Noble Park) 6:00 am Cardio 6:00 am Toning 6:00 pm Cardio 6:00 pm Toning 6:00 pm Cardio 6:00 pm Toning 7:15 pm Cardio 7:15 pm Toning 7:15 pm Cardio 7:15 pm Toning

Raining Toning sessions are held at hall in Dandenong South Primary School. Location Corner of Kirkham Rd & William Ave. Turn down William Ave.

Training Sessions suitable for ages 13 and up, caters for all fitness levels
Cardio Toning Kickboxing Fitball Resistance Bands BootCamp 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. Great all-over body workout using Rubberised Resistance Bands A tough army style, test your limits workout session dates from your trainer.

Training Session Breakdown ~ What to Bring to Each Session (Fitball, Resistance Band, Boxing Gloves, MP3 Player) MONDAY 6am 6 pm 7:15 pm CARDIO
5th Feb FITBALL 12th Feb WEIGHTS FITNESS TEST 6:30PM CARDIO IN PARK

TUESDAY 6 pm 7:15 pm TONING

6th Feb FITBALL 13th Feb WEIGHTS 20th Feb RESISTANCE BANDS 27th Feb

WEDNESDAY 6 am 6 pm 7:15 pm CARDIO

7TH Feb CARDIO ON ROADS 14th Feb CARDIO IN PARK 21st Feb KICKBOXING 28th Feb CARDIO ON ROADS 7th Mar CARDIO IN PARK

THURSDAY 6 pm 7:15pm TONING

8th Feb RESISTANCEB ANDS 15th Feb FITBALL 22nd Feb WEIGHTS 1st Mar RESISTANCE BANDS 8th Mar FITBALL

FRIDAY 6 am

SATURDAY 8 am 8 am CARDIO
10th Feb WEIGHTS KICKBOXING 17th Feb FITNESS TEST 24th Feb FITBALL 3rd Mar WEIGHTS KICKBOXING 10th Mar RESISTANCE BANDS CARDIO ON ROADS CARDIO IN PARK 8AM

TONING

CARDIO
9th Feb KICKBOXING 16th Feb CARDIO ON ROADS 23rd Feb CARDIO IN PARK 2nd Mar KICKBOXING 9th Mar CARDIO ON ROADS

TONING

19th Feb RESISTANCE BANDS CARDIO ON ROADS

26th Feb FITBALL 5th Mar WEIGHTS KICKBOXING CARDIO IN PARK

FITBALL 6th Mar WEIGHTS