Step into Life Keysborough

Phone: (03) 8502 8775 E-mail: keysborough@stepintolife.com

September 2008, Issue 24

Local News
ANNUAL STEP INTO LIFE BALL
Date: Location: Dress code: Saturday 18 October 2008 Eden on the Park. Black Tie/Suit
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Directors Desk
National Franchise Conference
Dear Members, Family and Friends Late July every year is when Step into Life Franchisees; assistant trainers and support staff congregate at a venue for their annual national conference. There is some work involved and not all play as you might think but you are correct in assuming that if you put 125 energy filled trainers into one location there is bound to be some fun and games take place!! Conference 08 took place at the Stamford Grand in Adelaide. Every year the conference has a theme but the first order of business is our awards ceremony which recognises a wide range of achievements and accolades within the Franchise. 5 Year Business Awards Well done to:John Pidgeon, SA; Cathy Stacey VIC; Eddie Lankhorst VIC; Lisa Newman Morris VIC; Linda Schlencker NSW; We recognise state awards as well as national awards. State awards were: Most Improved by State Well done to:Selwyn Child, SIL Blackwood, SA Michelle Ranginui & Leni McMillan, SIL Peakhurst, NSW Lino Carusso, SIL Carlton, VIC Davina Tyquin, SIL Wilston, QLD Tracy Neubronner. SIL Canning Vale, WA Rookie of the Year Well done to:Mandy Brown & Linde Farrow, SIL N. Haven, SA Lino Carusso, SIL Carlton, VIC Allison & Tony Jessup, Shell Harbour, NSW Marie Muscat, SIL Mackay, QLD Robert Cassian, SIL Swan View, WA Franchise of the Year Well done to:Lisa Newman-Morris, SIL Chelsea, VIC Nicole Dean, SIL Thornbury, VIC Michelle Fletcher, SIL Albury, NSW Matt Sparkman, SIL Golden Grove, SA Marie Muscat, SIL Mackay, QLD Robert Cassian, SIL Swan View, WA Read on for National winners

Have you booked your tickets yet? Step into Life Annual Ball is only 7 weeks away! Come and celebrate this great night of celebration with your training buddies. For bookings, please contact your trainer.

CARDIO SESSION ~ Monday 15 September

Will be at 6:30pm instead of the 6pm and 7:15pm at Lemans Go-Cart track on their Race course. See below for location and what is happening afterwards.

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SOCIAL EVENT OF THE MONTH - LEMANS GO-CART Where: 11-55 Waterview Close, Dandenong South th When: Monday 15 September Time: GoCart 7:30pm ~ 8:30pm Cost: $45 per person (25% off members price) th RSVP: pls let your trainer know by Sat 13 st nd rd Freebies: 1 , 2 and 3 place trophy, Free membership and Free use of their pool tables. Details: 10 Lap Qualifiy and 20 Lap Race. Events are for current members & their Partner/FamilyBBQ and Drinks area available.

Timetable Changes
SEPTEMBER TIMETABLE
MON TUES WED THU FRI SAT 6:00am Cardio 7:45am Kickboxing 6:00am Cardio 9:30am Toning 6:00pm 7:15pm Cardio Cardio 6:00pm 7:15pm Toning Toning 6:30pm Cardio 6:00pm 7:15pm Toning Toning

9:00am PowerFlex

4:15pm Card/box 4:15pm PowerFlex 10am coffee at Fiori Caf, parkmore shopping centre.

4:15pm sessions are at Dandenong South P.S Saturdays 10am for weekly coffee club & Fiori Caf.

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 August:
50 points _ 200 points Alison Van Rooyen Ly Holian 500 points Silvana Moslih Tanya Whiteside 1,000 points _ 1,500 points _ CONGRATULATIONS!! Members are now awarded with their training club tshirt when they achieve a target. Wear it with pride, youve earned it!

New Members
Welcome!
Jasmine Lindsay Ashlea Smith Sam Lindsay Tina Blagojevic

Kaunneang Thao-Phat

Member Birthdays
Happy Birthday!
These people receive 3 FREE extra sessions to complete this month 2 Lynettte Aserappa 3 Bernadine Fernandez 7 Semra Ataman 13 Cara Scott 23 Jeannette Moore 26 Roslyn Grassham 28 Melissa Brown
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3 Ly Holian 6 Violet Borbiro 7 Sharon Dibrino 18 Akile Husnu 25 Karyn Madafferi 27 Andrew Leszko
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Directors Desk continued

Over the course of the conference weekend Franchisees took part in lecture / seminar style sessions as well as outdoor sessions. Courses included Kick-boxing, Fit ball and Rubberised resistance bands. The old Stretch n Flex program was re-launched after recieveing a face lift and the new Power Flex course was rolled out via a training segment to all Franchisees and trainers. Polar heart rate monitors came along to further educate Franchisees on the latest in heart rate monitors and Flordis, manufacturers of the YourHealth supplement range also did a seminar Healthy on the inside. There was plenty of time for relaxation, which included the pubs in the area! If you are feeling the effects of a re-charged trainer with more ammunition to to train you then the conference was a big success. Regards Larry Cohen Director

Trainer Profile
Matthew Edwards
Matt joined Step into Life Keysborough in January 2005

Questions..
Where were you born ? Dandenong hospital What is your current profession ? Assistant trainer and casual worker What sports have you been involved with during your life / best achievement ? Athletics and rugby union What is your favourite naughty treat ? choclate What primary school and secondary school did you attend? Yarraman park primary and noble park secondary What is the nicest thing anyone has ever done for you? Breakfast in bed What is your goal for the next six months exercise or other? Train to look good for going over seas Interests and hobbies Playing ps2, hanging out with friends What results have you seen since started SIL? Meeting heaps of new and interesting people

JOIN US

Events

Every Saturday 10am at Fiori Caf for our Coffee Club

Bootcamps will be in October, registration forms come out mid September.

Sep 1 Mon Sep 15th Mon Sep 14th Sun Sep 21st Sun Sep 28th Sun Oct 4 Sat Oct 5th Sun Oct 12th Sun Oct 18th Sat Oct 26 Sun Nov 1 Sat
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NEW SIL TIMETABLE STARTS PUNISH TO THE TRAINERS BEGINS SOCIAL Go carts at Le-mans Dandy Bookings needed by 12th Aug Spring Into Shape #1 www.ausrun.com.au FUN RUN Dingley Dozen (Braeside Park)
www.dingleydozen.asn.au signup by 15/9

Monday to Saturday 7:30pm to 8:30pm Cost:$45 per person Morning 4/8km run/walk SIL 8:30am warm up 9am Start, Cost: $15 Morning 5/10/15km walk/run 10am @ Keysborough 11am @ Wachter Reserve, Keysborough Morning 5.5, 10, 21, 42km Runs Evening Morning 4/8km run/walk 1:00pm

FUN RUN De Castella www.decastellarun.com.au PUNISH YOUR TRAINERS For the winning team of members KEYSIE & ENDEAV COMPETITION Teams of members compete FUN RUN Melbourne Marathon www.coolrunning.com.au SIL VIC EVENT Step into Life Ball Start putting some money aside for this FUN RUN Spring into Shape #2 www.ausrun.com.au SOCIAL Pool in Dingley

Merchandise

Go to: www.stepintolife.com.au/treat-yourself.php

Ladies Cap sleeve $24.00

Raglan Sleeve $24.00

Health and Fitness Article

THE KING OF LOWER LEG EXERCISE: THE DUMBELL SQUAT
If you are looking to have a set of great legs either for your sport or just to look good, look no further! Squats are the best lower leg exercise as they allow for best results in the quickest amount of time. How? The more muscles you use to perform an exercise, the greater the rate of caloric burning. Squats works in the same way, it uses the largest major muscles of the human body (your quadriceps, hamstrings, gluteals and core abdominal muscles) thus increasing energy expenditure than during any other exercise! Ever notice how your heart starts beating faster and you start to breathe heavier, almost as if you are in a cardio session? Squats are functional; they allow us to get on with many day to day activities such as walking up stairs, getting out of the car (without having to hold on to things), pushing shopping trolleys with dodgy wheels, general housework or playing your favourite sport. And theres more! This is the exercise that keeps on giving! Here are 10 more great reasons why we should be incorporating squats in your program:

Head Position - Up or Down? The head should be in neutral position (imagine you are holding an apple with your neck) and your eye on the horizon to maintain balance. If your head drops it will carry the back with it and the back soon starts to bend forward. When the back bends and rounds, tremendous compressive and shear forces can result in the lower back regions, increasing the likelihood of a back injury. Back position The back has to be held in a neutral to slightly arched position or injury will result. Bracing your abdominals adds additional support to the center of the body to assist the lower back muscles in carrying the dumbbells. Breathing It is easy to get into the habit of holding your breath, especially when you are coming up to a standing position in a squat exercise. Holding your breath not only increase your blood pressure but it will also make you feel light headed. Breathing Tips: When lowering, breathe in to your belly then exhale slowly as you push up on your heels. Your abdominal muscles must be switched on (pull your belly button gently towards your spine) even when you breathe out to provide internal stability of the spine and to avoid rounding of the back. Lowering phase with the dumbbells Your feet should be shoulder width apart with your toes slightly pointed out. Take a deep breath in and lower with your hips moving backward first. Visualize trying to touch the wall with your bum as you move backward with the hips or pretending to sit on a bench that is behind you. Then allow the hips to drop/bend till the lower legs are at right angles to the floor and the back straight and braced. TIP: When lowering, make sure you can see the tops of your shoes. Bending the knees first puts an enormous amount of stress across the knee joint increasing the likelihood of an injury. Getting back up The start back up begins with a sharp rise of the chest and shoulders (nice and proud), with the dumbbells slightly behind you and drive upward through your heels in a controlled manner. Now that you are now familiar with the squat exercise, make sure you are thoroughly warmed up before doing dumbbell squats. By incorporating 3 sets of 15-20 reps in your out of session training will greatly increase your strength and technique for future toning sessions. Who knows? You might even surprise yourself with how much youre actually starting to enjoy doing the dreaded squats. Even better, wait till you see the results! Happy Squatting and remember correct form and correct technique should always precede any weight increases.
-The Exercise Experts at the Victorian State Office. Reference: Danny O`Dell is a NSCA Certified Strength and Conditioning coach from the USA.

Increases lean muscle get the toned look! Raises your resting metabolism- this is the quickest calorie burner around; youll be burning free calories even while you are sitting at your desk! Kill two birds with one stone - Youll get fitter at the same time Increases your mental strength - youll be able to push out couple more reps -your trainer will be most impressed Youll sleep better! Your body fat % will drop whoo hoo! Endorphins will keep you happy and smiling all day Itll keep make your bones stronger by increasing their mineral density Will keep injuries at bay Last not least, youll look great in shorts!

Knowing how to do a proper squat is very important. If done incorrectly, can lead to long term injuries through the back and knees. Your Step into Life trainers will ensure youre doing the squats correctly every time but knowing the technique can be useful especially when doing out of session training. Here are some frequently asked questions on technique.

Last week in the hall

Jan has fun at sessions

SOCCER the SESSIONS to PUNISH YOUR TRAINERS!

Kickboxing
TEAMS all members from the 1 Sep are evenly split into 2 teams according to how many sessions they do TERMS Every session you do counts as a pass of the ball for your team. If every member on your team attends their session for the week, by the end of the week your team will have scored a goal. st th Game length: September 1 to 30 EXTRA PASSES: are scored for your team when you: attend an extra session bring a friend (they can complete 3 FREE sessions & passes for your team then if they join then they join your team PRIZE: the members team to score the most amount of goals and be in the lead in passes get to unleash a bootcamp onto their trainers Saturday October 4th 10am @ Wachter Reserve
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It will start to get lighter

Recipe
Sole with Asparagus spears and Oven cooked Potatoes
Healthy Eating that Tastes Great! Cook Time: 45 minutes Ingredients: 1 pound small potatoes, sliced; 2 tsp olive oil; 1 1/4 pounds sole fillets; 1 pound asparagus, ends broken off; 2 tbsp lemon juice; Black pepper to taste. Preparation:
Preheat oven to 400 degrees. Place potato slices in a 9-inch by 13-inch baking dish. Drizzle oil over potatoes and toss. Spread in a single layer after coating in oil. Place potatoes in oven for 30 minutes, until tender. Lay fish fillets on a flat surface. Divide asparagus spears among the fillets before rolling up the fish. Place sole and asparagus roll-ups on top of the cooked potatoes. Drizzle lemon juice over the fish; cover with foil and bake for 15 minutes, until the fish flakes easily with a fork and asparagus is crisp tender. Serves 4 Per Serving: Calories 246, Calories from Fat 35, Total Fat 3.8g (sat 0.7g), Cholesterol 57mg, Sodium 102mg, Carbohydrate 26.2g, Fiber 4.2g, Protein 26.6g

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.

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.

Healthy on the inside

Your Health supplements designed by Doctors and Nutritionists
Mulitvitamins & Minerals - Formulated to insure against injury & health problems - High doses of B vitamins - Suitable for men & women YourHealth Enteric Coated Omega 3 Fish Oil - Highest dose of Omega 3 available - Made by the #1 fish oil manufacturer in the world - Enteric coated no fishy burps YourHealth Donna Glucosamine - Clinically proven for quality - Good for runners & high impact exercises - Improves mobility of joints

OR

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

Members Benefits
Discounts & Offers
Please support our local traders, and take advantage of the discounts they offer. All you need to do is show youre Step into Life key ring to the staff of participating outlets.

Become a Trainer
Get qualified
Do you love what your Personal Trainer at Step into Life does? Have you ever thought about becoming a Personal Trainer? We want you! We are seeking qualified trainers to work at Step into Life.

NEW ONES!
DANDENONG SKATE CENTRE
41 PRINCESS HWY DANDENONG 9794 8039
Receive 20% off

KINGS COMPLEX

Receive 10% off

366 BOUNDARY RD DINGLEY 9558 3222

Step into Life has a fantastic opportunity for you to become a qualified Personal Trainer.
Receive 15% off Members Prices & $5 off membership if not a member 8787 8741 Receive 10% off any meal Healthy Choices are available receive 25% off* *not available with any other deals or package offers SOUTH EASTERN SUBURBS Receive 50% off your first consultations & 10% off consultations thereafter. receive concession rates.

LE MANS GRAND PRIX

11-55 WATERVIEW CLOSE DANDENONG SOUTH

8787 8178

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 a $500 voucher towards the cost of a Cert IV Personal Trainer with further scholarship discounts available.

0422 248 283

Call 1 300 134 136 for more details

MOBILE COMES TO YOU

PARKMORE OSTEOPATHY 159 KINGSCLERE AVE, KEYSBOROUGH 9711 7562

Franchises Available
Receive 10% off all consults. Rebate available with Manchester Unity Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed

$1000 Referral Bonus

We have Franchise territories available throughout Australia and New Zealand. If you know any trainers or people with an interest in health and fitness that would love to run their own Franchise business, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Franchise owner.

Chelsea Denise Robinson ~ 0411 411 833 SOUTH EASTERN CHIROPRACTIC CLINIC 292 CORRIGAN ROAD KEYSBOROUGH 9798 1402

receive 10% off all consultations 159 KINGSCLERE AVE, KEYSBOROUGH 9711 7562
Receive Special Rates & Exclusive KeepFit waiting periods waived for claiming on your training.

1800 087 374

Members Benefits Discounts & Offers

Please support our local traders, and take advantage of the discounts they offer. All you need to do is show youre Step into Life key ring to the staff of participating outlets. Receive a FREE hot drink with any meal purchase.
Receive a FREE bottled water, yoghurt or apples with every sub/wrap purchase

Franchise Directory
ACT
Gungahlin ANU

QLD
Broadbeach Buderim (New) Everton Park Kawana Mackay Pacific Pines Pelican Waters Runaway Bay Tewantin Wilston

VIC
Balwyn Beaumaris Bendigo Berwick (Feb 09) Bentleigh Box Hill Camberwell Carlton Caulfield Chelsea Cheltenham Cranbourne Croydon Doncaster Essendon Eltham Elwood Endeavour Hills Frankston Greensborough Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Malvern Mill Park Moonee Ponds Mornington Mt Waverley Murrumbeena Newtown-Geelong Pakenham Ringwood Port Melbourne Reservoir South Yarra St Kilda Sunbury Templestowe Thornbury Vermont South Wellington - Sale Werribee Wheelers Hill Williamstown Wodonga Yarraville

CAF
SHOP G1 PARKMORE SHOPPING CENTRE

NSW
Albury Avalon Balmoral Baulkham Hills Blacktown Blakehurst Burwood Camden Collaroy Cranebrook(NEW Cronulla Drummoyne Earlwood Frenchs Forest Glebe Glenmore Park Kellyville Miranda Parramatta Peakhurst Penrith Queens Park Rose Bay Rushcutters Bay Sans Souci Shellharbour St Clair St Ives (NEW) Terrigal West Pennant Hills (NEW)

9769 1466

NOBLE PARK - Cnr Douglas St & Heatheron SANDOWN Cnr Princess Hwy & Browns Rd

SA
Campbelltown Blackwood Gawler Golden Grove Kensington Gardens Mawson Lakes Morphett Vale Mitchell Park Mt Gambier Modbury Northgate North Haven Prospect West Lakes Henley Beach Hallett Cove Seacliff Unley

Receive 10% off FANCY FILLINGS PARKMORE SHOPPING CENTRE

9700 2500
Receive 2 FREE weekly movies with any new release movie rental 10% off all items in store (excluding sale items)

401 PRINCESS HIGHWAY, NOBLE PARK

9547 5977

WAVERLY GARDENS 9546 8721

DANDENONG 9706 8211

Receive 10% off. LONSDALE STREET, DANDENONG

WA
Canning Vale Iluka North Beach Subiaco Swan View

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FASTA PASTA KEYSBOROUGH

330 CHELTHAM ROAD KEYSBOROUGH

Receive 10% off YOUR MEALS & DRINKS!

9769 1999
VALUE HEALTH PARKMORE SHOPPING CENTRE receive 10% off 10% off (discount excludes milk)

BUDJET BUYS
17 BUCKLEY STREET, NOBLE PARK

SPRINGVALE 9547 4774

Receive Extra Free Gift 20% off* Excludes special items

SHOP 40 ENDEAVOUR HILLS SHOPPING CENTRE

9706 2234

We do it outdoors