Step into Life Keysborough

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

~ Anniversary Edition ~ Keysie S.I.L Celebrates its 4th Year

February 2009, Issue 29

Winners of the 2006 Victorian Step into Life Mini Olympics

Local News ~ 4 YEARS!

VIC Franchise of the Year 06 National Most Improved 2006

Directors Desk
Your exercise & wellness plan
Dear Members, family and friends Its the start of the new-year, the festivities are over and your annual holiday is now a memory. Most businesses have opened their doors again and are gearing up for what lies ahead in 2009. At the start of each year it is common practice for a business to prepare a business plan and to map out the pathway for the coming year so that they achieve their goals and make a profit. You have all heard of the saying Businesses dont plan to fail, they fail to plan. Lets look at your health, fitness, and well being as being a business and you are now planning for the year ahead. Have you prepared an exercise and wellness plan for yourself to make sure that you achieve your health and fitness goals and also make a profit in 2009. I recommend the first step in preparing you health and fitness plan is to have a health check. The second step is to speak to your trainer and discuss exactly what goals you want to achieve. Together with you they will make session and training recommendations that suit your individual requirements and makes sure that your goals will be met and provide the motivation guidance and support. The third step is to plan your weekly schedule which will help with the implementation of the plan. Fourth on the list are techniques to help you stick to your plan. Chat to your trainer about using your training diary; entering events; participating in sessions that you dont normally do like Boot camp. The fifth step is one of the most important monitoring. Monitoring your plan to make sure it is working.

CURRENT MEMBERS BELOW

Trainers
Aaron Edwards Matthew Edwards Marie Folino Jason Clark Monica Homans Mel Francis

Joined in 2005 Joined in 2006 Joined in 2007

Leslie Edwards Silvana Moslih Paul Issai Jessica Guest Sharon Henderson Melissa Brown Donna Marshall Roslyn Grassham Wendy Wright Wayne Abrehart Michelle Karton Brent Van Rooyen Zofia Oktaba Joy Karton Robert Formoso Raymond Wong Doris Wong Alison Van Rooyen Margaret Thomson Tanya Thomson Ross Bartlet Chloet Trindall Belinda Cisternino Jason Montgomery Dorsha Tong Jan Cogger Shivani Keecha

PAST PHOTOS

Continued page 5..

Timetable (please note the changes are in bold)

Monday Tuesday Wednesday Thursday Friday Saturday 6:00am Cardio 7:45am Kickbox 6:00am Cardio 9:30am Kickbox 4:15pm Kickbox 4:15pm Toning 9:30am Cardio 6:00pm 7:15pm Cardio Cardio Toning 6:45pm Cardio 6:45pm 6:00pm 7:15pm Toning Toning

Once again speak to your trainer. Step into Life provides you with various items that will help you to record and measure your performance. Our suite of reports, fortnightly, time trial, fitness test provide you with a record of your results. These reports enable you to compare current results with past results to measure improvement. Our training club reward system is designed to keep you motivated and to enhance commitment. Make some time to spend a few minutes with your trainer to make a plan and make 2009 the year where you achieve all your health and fitness goals. All the best Mark Cohen Director

9:00am Toning

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 th report, which will be handed out this month from the 15 of February) Points gained are a measure of your commitment to your training. Ask your instructor to help you set some time lines for your goals.

New Members
Christine Mcardle Sue Summons

Welcome!
Cliff Durkin Jo Blinco

Stuart French

Jasmina Hurst

Allan Hurst Cristina Cvetkoski

Awards achieved in January: 500 points Shivani Keecha 1500 points Tanya Thomson 2000 points Paul Issai
Srete Cvetkoski & Keith Waples (sorry no photos available)

Welcome Back!
Varlie Barnes, Natasha Pregnaloto, Wendy Wright, Michelle Karton & Marie Folino

Member Birthdays
Photo is of Izzy, Az & Tan at their last training session before taking on SIL Berwick!

Happy Birthday!
These members receive 3 FREE extra sessions to complete within this month as a present from us at SIL. 5 Brent Van Rooyen 6th Alison Van Rooyen th 7 Michelle Langley 13th Margaret Thomson th 17 Matthew Edwards th 19 Donna Marshall
th

Congratulations on your achievement! Our members receive their incentive points tshirt FREE of charge! Please advise your trainer of what size you are.

Next month a birthday photo here of the SIL Birthday members (A photo will be taken Saturday Morning 10am th Feb 28 March SIL Birthdays Photo)

Toning Rotation what to bring to toning sessions

TUESDAYs 6:45 pm
3rd Feb WEIGHTS 10th Feb FITBALL 17th Feb RESISTANCE BANDS 24 Feb WEIGHTS 3 Mar FITBALL
rd th

THURSDAYs 6 pm 7:15 pm
5th Feb FITBALL 12th Feb RESISTANCE BANDS 19th Feb WEIGHTS 26 Feb FITBALL 5 Mar RESISTANCE BANDS
th th

SATURDAYs 9am
7th Feb RESISTANCE BANDS 14th Feb WEIGHTS 21st Feb FITBALL 28th Feb RESISTANCE BANDS 7 Mar WEIGHTS
th

Members Achievements
43 Members completed a Fitness Test last week, Well Done! Fitness Category Promotions Fit Cat 7 Sam Lindsay, Mel Francis, Cliff Durkin Fit Cat 6 Shevy Manoharan, Stuart French Fit Cat 5 Chris Mcardle, Keith Waples First Time BootCampers Belinda Cisterunio, Mel Francis Henryka Zabawski, Elaine Fearnly Congratulations! Tan & Izzy on their Engagement & their Berwick SIL Venue!

Mel Francis

Questions
Where were you born ? Born in Melbourne, Australia. What is your current profession ? Student/Personal Trainer/Health & Fitness sales assistant What sports have you been involved with during your life / best achievement ? Cricket, Afl, Basketball, Swimming. Making representative grade in cricket. What is your favourite naughty treat ? I havent eaten these in a long time but pizza/milkshakes. What primary school and secondary school did you attend? St. Josephs primary/Salesian College What is the nicest thing anyone has done for you? Aaron giving me a job as a personal trainer. What is your goal for the next six months exercise or other? Improving my aerobic fitness would like to compete in triathlons eventually. Interests and hobbies Training, food, sleeping, playing sport, listening to music and spending time with my g/f and friends. What is your favourite session and what results have you seen since started SIL? Favourite session I love them all!!

Events What is happening? Id love to join in!

Coming this year Run for Kids Training Package starts between 8th February & 22nd February 09!! Speak to your trainer and enroll now. Saturday Morning 10am Feb 28th March SIL Birthdays Photo

WHEN
March 1st th March 7 Saturday March 14th Saturday March 20th Friday March 22nd Sunday April 6th This Week April 4th Saturday April 5th Sunday May 10th Sunday May 31st Sunday June June 13 Saturday July 3rd Friday July 5th Sunday July 30th to August 2nd
th

DETAILS
Biggest Loser/Gainer Comp Starts OUR VENUE ANNIVERSARY th st Keysies 4 ! & Endeavours 1 ! Lysterfield Lake, Swim, Run the Hill/Sand or Ride SOCIAL EVENTGoCarting @ Leman Race, play pool & BBQ with members Bootcamp Package Begins 4 weeks FUN RUN Dandy Dash Jells Park www.starttofinish.com.au Fitness Evaluation at the park Achieve & create more goals! Trainers Birthday Party Come & Celebrate Aarons, Monicas, Jasons & Mels Birthday Party! FUN RUN - Run For Kids www.runforthekids.com.au FUN RUN Mothers Day Classic www.mothersdayclassic.org GOAL PLANNING Winter Lunch STATE EVENT S.I.L Mini Olympics Competitive Event that we can all do! SOCIAL EVENT Pool @ Kings ANNUAL EVENT Winter Meeting Bootcamp Package Begins 4 weeks Step into Life Conference 09 No Sessions this weekend

TIMES 11:30am Start Pls Bring Food & Drink to Share 12pm - Get a huge discount! Friday nights 7pm 5/10km 6:45pm Mon 8am Sat 7pm Sun 1pm Venue still to be booked 5.7km or 14.41km 4km or 8km 12:30pm Fun Games for everyone 1pm 6:30pm Sundays 3pm Thurs night will be on

Merchandise
www.stepintolife.com/treat-yourself.php Sun protection Mesh Cap Cap Cotton Visor

$24.00

$20.00

$11.00

Health & Fitness Article

Dehydration - A major cause of decreased human sports performance!
What is dehydration?
Dehydration is the excessive loss of water from the body, as from illness or fluid deprivation. Any person who exercises on a regular basis is susceptible to the effects of even mild fluid loss. The value of the body's most important nutrient, water, cannot be underestimated. Exercise produces body heat, and too much body heat reduces exercise capacity. As the core body temperature rises, blood flow to the skin increases, and the body attempts to cool itself by sweating. During intense exercise, the body temperature rises as high as 39 degrees Celsius (105 degrees Fahrenheit) and the muscle temperature can rise as high as 40 degrees Celsius (108 degrees Fahrenheit). These temperatures make exercise difficult because the body and muscles are competing for blood. As the body temperature rises, oxygen becomes more of a commodity due to increased circulatory demands. Oxygen is needed to help with the cooling process, and reduces the amount of oxygen available for vital organs, which can lead to severe health risks as well as a drop in athletic performance. When you start exercising, as much as two percent of the body water is lost. Although this amount is considered a "normal" range for humans, it is certainly not an optimum level for athletic performance. Below is a table that summarizes the effects of minimal fluid loss during exercise.

PHYSICAL SYMPTOMS AND EFFECTS OF DEHYDRATION

Body symptoms water lost 1% Few symptoms or signs of any thirst present, however, there is a marked reduction in VO2 max. 2% Beginning to feel thirsty, loss of endurance capacity and appetite. 3% Dry mouth; performance impaired. 4% Increased effort for exercise, impatience, apathy, vague discomfort, loss of appetite. 5% Difficulty concentrating, increased pulse and breathing, slowing of pace. 6-7% Further impairment of temperature regulation, higher pulse and breathing, flushed skin, sleepiness, tingling, stumbling, headache. 8-9% Dizziness, laboured breathing, mental confusion, further weakness. 10% Muscle spasms, loss of balance, swelling of tongue. 11% Heath Exhaustion, delirium, stroke, difficulty swallowing, death can occur. Dehydration can cause any or all of the following: Increased heart rate (beats per minute) Increased lactate acid in muscles (increased blood acidity) Increased body temperature Decreased strength Any of the following medical conditions: heat cramping, heat exhaustion & heat stroke The best way to avoid fluid loss is often the simplest: drink plenty of fluids. Water is sufficient to replenish the fluids that are lost during exercise. However, water cannot replace the minerals that are lost during exercise-induced sweating. Sweating releases potassium, sodium, and calcium, which are vital for survival. These minerals, also known as electrolytes, are not found in water. It is therefore advisable to consume a supplement, which contains these added minerals, before any strenuous exercise. One such supplement that contains these electrolytes is a sports drink Although these sports drinks can contain a combination of vitamins and minerals, they also contain simple and complex carbohydrates, predominantly simple sugars, which provide the athlete with an added amount of glucose. This glucose, which is converted by the body into fuel, can later be used to power working muscles. The carbohydrates that are found in sports drinks are designed, when used as directed, to help in performance, but do not play a direct role in hydration. The added nutrients, potassium, sodium, and calcium, along with the water content of the sports drink, are the determining factors in hydration. Continued page 5.

PHOTOS

Marines BootCamp Seaford th Jan 16

PHOTOS

Dehydration continued.
Exercise scientists, along with savvy marketers, have designed the newest product to conquer dehydration - fitness water. This new product has taken regular water and added minerals and vitamins, including those vital electrolytes, potassium, sodium, and calcium. This new product targets fitness enthusiasts that want to protect against dehydration, but who are looking to keep their calorie count and sugar intake to a minimum, which can help with weight loss goals. Caffeinated drinks should typically be avoided before and during exercise. Caffeinated products increase urine output, which raises the amount of fluid loss. This fluid loss is exactly what we are trying to avoid. Many people drink caffeinated drinks before exercise to obtain extra energy. A suggestion to those who need the extra energy avoid the caffeine and take a vitamin B tablet instead. The vitamin B tablet will give the extra energy desired, without the increased fluid loss. Another product to avoid, especially in relation to hydration, is alcohol. Alcohol, like caffeine, increases urine output, which increases fluid loss. Although most people will not consume alcohol just before exercising, it should be noted that a few drinks the night before a morning workout could have a large negative effect on hydration levels. If youre planning on exercising the morning after consuming alcohol, drink plenty of fluids, including those necessary electrolytes.
& this fitness test everyone put in so much effort, it was great! Go Zofia! Go Laney! Go Ray! Go Suz, Hollow & Mel! Sometimes when I take photos I get that dirty look

Dhani isnt smiling (shes concentrating) but Jaz & Henrikya are smillin!

But sometimes I get luck & get good photos without their dirty looks

Thats better Jaz, bit more effort there!

I seem to be in the right place when takin photos, even when I go to the city I see the police raiding the crispy creams store

Taking in the required electrolytes, as well as satisfactory levels of fluids, will determine your hydration level. It is vital to monitor the body and to continually take in fluids. By the time thirst sets in, the body has already lost at least two percent of its fluid, and dehydration occurs. At any chance possible before and during exercise consume fluids to avoid the harmful consequences of dehydration. Source: Mark Kovacs M.Ed, CSCS, USATF II (Sprints) Editor of High Performance Training healthfitness.com.au

Speed test runners, Go Al! Go Wayno! Go Ly!

More smiles as Izzy does his last Fitness test with us & Shell does her first one back!

Shoulder press & Squat 1 min test. Pumpin the Guns & Bums!

Healthy Recipe
At Last - Guilt Free Eating!
Penne with Pumpkin, Spinach and Ricotta
If you're craving a rich pasta sauce, try this dish which uses low-fat ricotta - you'll get that creamy texture without the guilt! Ingredients (serves 4) Method 1. Preheat the oven to 190 C. 2. Toss pumpkin and 1 tablespoon oil in a bowl and place on a baking tray. Roast for 15 minutes or until tinged golden. 3. Meanwhile, cook the penne in a large saucepan of boiling, salted water until al dente. 4. Heat remaining oil in a large frypan over mediumlow heat, add leek and cook, stirring occasionally, for 5 minutes until soft. 5. Add garlic and cook for a further minute, then add spinach and remove from heat. Drain pasta and add to pan with leek mixture. Add pumpkin and toss to combine. 6. Serve sprinkled with ricotta and freshly cracked black pepper. Source www.toptaste.com delicious. - June 2004, Page 144 Recipe by Chrissy Freer 500g peeled pumpkin, cut into 1-2cm cubes 2 tbs olive oil 400g penne 1 leek (white part only), cleaned, finely chopped 1 garlic clove, crushed 150g baby spinach leaves 125g low-fat ricotta

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.

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

SUBSCRIBE & SAVE OVER 43%

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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 a $500 voucher towards the cost of a Cert IV Personal Trainer.

www.subscribetoday.com.au/8201

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Receive 50% off your first consultations & 10% off consultations thereafter. receive concession rates. Receive 10% off all consults. Rebate available with Manchester Unity

Call 1 300 134 136 for more details

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

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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.

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1800 087 374

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