Step into Life Keysborough

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

December 2010, Issue 51

Local News
Last month we held our annual Keysie Comp & 4 awesome teams competed for their bragging rights! Thank you to everyone who came along to either sweat it out or cheer & support. The overall winners were the Green team - Van, Soph/Matty, Jess, Wayno, Shaz, May. Their fierce competition was the Yellow team Mel, Rimas, Sarun, Salinda, Sharleen, Jose, The Red team Jan, Ben, Ed, Brock, Em, & the Blue Team Roger, Brent, Al, Stu, Ange, Yat. Dont forget its not too late to start your Summer Challenge. We have 4 challenges running Powerflex, Kickboxing, Bootcamp & Weekend. Complete any 1 of these challenges to enter into Keysies Biggest Loser & Biggest Gainer! We just need to take your measurements & a before photo then the race is on! Also a big congratulations to newly engaged Meldina! We wish both you & your hubby to be a lifetime of happiness, from all of us here at Keysie.

Directors Desk
Dear Members, family and friends Can you believe that it is already December and another year is about to pass us by. Where does the time go to? It seems like only a few months ago that I was sitting at my desk and setting goals for myself for 2010. At the beginning of each year the management team of Step into Life set goals for the company and at the same time I set goals for myself. Towards the end of December each year I have a ritual whereby I relook at the goals that I set for myself and I see whether I achieved them during the year and if not how close did I get to achieving them. The goals that I set for myself are not always measureable or quantifiable and I try make sure that they cover all aspects of my daily life. For example I set myself the goal of buying a bicycle and riding regularly each week (goal achieved). I also wanted to bring my golf handicap down to single figures during the year (goal not achieved stupid game!!!!!). I wanted to spend more time with my wife and daughters (goal semi achieved). I also wanted to run the Melbourne marathon, I tore a calf muscle 3 weeks before and so I could only manage the half marathon (goal not achieved). Why dont you try my ritual and look back over the year and see how you went and what you achieved. For those of you who keep your training diary up to date, or keep your Fortnightly reports and your Time Trial and Fitness test results go back over the year and see how you have progressed. How many training sessions did you do per month? Look at the time for your first time trial in January and compare it to the ones in the latter part of the year. Have your squats or press ups in the Fitness test improved in number as the year progressed. If stats are not your thing and your goal for 2010 was to exercise on a regular basis and you achieved that then well done. No matter what goals you set for yourself or whether you achieved them or not as long as you tried and gave it a go that what counts. Continued next page

Timetable
Monday Tuesday Wednesday Thursday Friday Saturday 6:00am Kickboxing 6:00am Toning 6:00am Cardio 6:00am Powerflex 6:00am Cardio 7:45am Kickbox

Please note that wet weather evening toning sessions will be held at Dandenong South Primary School Hall.

6:30pm Powerflex 6:45pm Toning 6:00pm Cardio 6:00pm Toning

7:15pm Cardio

7:15pm Kickboxing 7:15pm Toning

9:00am Powerflex

Closed Dec 25th Open on 3rd Jan

To all cardio sessions need to bring your own boxing gloves. Dont have your own? You may purchase one from your trainer. Boxing Gloves Available in S, M, or L For $23 Also available to assist is Polar Heart Rate Monitors Many models available from $120

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: 50 points Maria Zagarelos 200 points Alun Roberts 1000 points Sue Summons Shivani Keecha Jason Montgomery Well Done Guys! You can award yourself & show to others the time & effort you have put into your training by purchasing your Training Club awards points shirt for $22 See the photos page of the members with their 200+ awards

New Members
Welcome! Jose Fonda Craig James Candice Kaldellis Mariana Koleski Keith Sanderson Jenny Vo Welcome Back! Yathavan Sriharan Ashlea Smith

Member Birthdays
Happy Birthday!
Receive 3 free extra sessions as a gift*!
(*gift will expire end of the month, so use it before then)

4 Martha Gasper 15 Henryka Zabawski 16 Jan Cogger 17 - Silvana Moslih 21 Yathavan Sriharan 25 Irene Sin 29 Mariana Koleski
Book these free sessions with your Trainer
th th st th th th

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Directors Desk continued As we move into the festive season so your time will become more stretched between those Christmas functions, parties and family arrangements. It becomes more difficult to stick to a routine over this period. It is important to try plan your time so that you are able to attend all your functions but also to make sure that you continue with your normal routine so that you dont start pulling yourself in all directions. Look at your Step into Life time table and your functions diary and plan ahead so that you are still able to attend your classes. This may mean attending a morning class instead of your usual evening class or maybe a Saturday morning class instead of a weekday class. If you speak to your trainer they can help you plan ahead. The Christmas period is all about family, friends having a break and taking some time out. From all of us at Step into Life we thank you for your loyal support over the past year and wish you all the best for the festive season. May you and your families all have a healthy and happy new year and we look forward to seeing you fighting fit in 2011. Regards Mark Cohen Director

Member Profile
Roger Galway
Roger has been a member of Step into Life Keysborough since August 2009
SiL Keysies Member Rewards Member of the month will either receive Unlimited sessions* for the month or a $30 S.I.L clothing merchandise voucher* *must be redeemed before the end of the month.

Questions.
Where were you born? Kolar Gold Fields, India What is your current profession? I am a property investor and assist ordinary people invest in property. What sport have you been involved with during your life/best achievement? Cricket. I played first class cricket in India and also as a professional player here in Melbourne for 15 years. Since I retired from cricket, I have started playing golf and am really enjoying it. What is your favourite naughty treats? Chocolate and ice cream!! What primary and secondary school did you attend? St Josephs Boys School, Bangalore, India What is the nicest thing anyone has done for you?. My wife saying Yes to my marriage proposal!! What is your goal for the next six months exercises or other? I have lost 3 kilos this year and hope to lose another 3 kilos in the next 6 months. Interest and hobbies? I enjoy playing golf and am working hard on being a good taxi driver (for my teenage kids)!! What is your favourite session and what results have you seen since starting SIL? I like the kick boxing sessions as we are on the move all the time. My stamina and power has improved a lot since starting at SIL.

Events What is happening? Id love to join in!

WHEN EVENT TYPE DETAILS
TIMES
DECEMBER 2010 Need your FITBALLS at ALL Toning Sessions Sun 5th SOCIAL Christmas Party Lunch Sun 5th Sat 18
th

BENEFITS

Keysie Benefits Meeting

6pm

Sat 25th BREAK Closed Dec 25th, Return Jan 3rd JANUARY 2011 is WEIGHTS that i provide for ALL Toning Sessions Januaray EVENT 7TH YEAR SiL KEYSIE PARTY Sun 23rd 2011 Come & celebrate with us as we th begin our 7 year! It all began at Wachter in January 2005. Begins Sat 29th, ends Sat Mar 19th All Sats 6am With Some Fridays 7pm & Sundays 7:30am FEBRUARY 2010 Need your RESISTANCE BANDS at ALL Toning Sessions PACKAGE NEW YEARS REZ BOOTCAMPS Our Biggest bootcamp package yet! 15 Bootcamps in 8 weeks! Special Gift to those that complete ALL 15 Future Events You Can Start to Plan your New Years Resolutions ... APRIL APRIL FUN RUN CAMP RUN FOR KIDS WILSON PROM & B/CAMPS Camp for 2 nights, Bootcamps held on call. MOTHERS DAY CLASSIC STEP INTO LIFE KEYSIE BALL! Our first ever Keysie Ball, open to our members & their partners for a great night of dancing, awards & dress your best! SiL VIC MINI OLYMPICS SANDY POINT HALF PUNISH THE TRAINERS DINGLEY DOZEN SPRING INTO SHAPE I DE CASTELLA MELBOURNE MARATHON Sun 17 Fri 8th
th

MAY JULY

FUN RUN EVENT

Sun 8

th

Merchandise
Treat yourself to these great stocking fillers!!
Bum Bag Toilet Bag Water Bottle

Sat 17th

AUGUST

EVENT FUN RUN

SEPTEMBER

EVENT FUN RUN FUN RUN FUN RUN

$20.00

$7.00

$6.50

OCTOBER

FUN RUN

Health and Fitness

Nuts Naturally Tasty and Good for You
While nuts were once thought of as a dieter's high-fat nightmare, they are now viewed as a healthy component of any diet. From helping to protect against heart disease and certain cancers, research continues to show that many health benefits can be obtained from eating nuts. Nuts provide us with an array of nutrients that can be beneficial to our health; these include: Good fats although high in fat, the majority of fat is mono and polyunsaturated fat. Unsaturated fats are beneficial to our health as they play a part in lowering LDL-cholesterol and reduce the risk of heart disease. Protein nuts are one of natures great plant sources of protein. This can be especially important for those following a vegetarian diet as an alternative to animal products. Vitamin E this vitamin has antioxidant properties, which may help prevent LDL-cholesterol from oxidising. This is the process that results in cholesterol adhering to artery walls and blocking blood flow. Other micronutrients that nuts provide us with include zinc, copper and magnesium. Fibre fibre is an essential part of a healthy diet. It may also help in lowering cholesterol and assists in keeping us regular.

It is however important to keep in mind that nuts are however particularly high in fat (approximately 50% fat). Regardless of the type of fat, gram-for-gram, fat is particularly high in calories. It is therefore wise to limit your nut intake to approximately 1-2 handfuls per day. Handy hints to help you include nuts in healthy appropriate amounts on a daily basis: Add a handful of chopped hazelnuts to your oats in the morning complete this meal with a few berries and some low fat milk Include a few walnuts in a fresh green salad for lunch Dry roast a few slivered almonds and add them to a combination of broccoli and cauliflower, lightly blanched and dressed with a squeeze of lemon and a dash of olive oil. Substitute some cashews for a portion of beef or chicken in a stir-fry

One final tip when selecting nuts, opt for raw or dry roasted and unsalted. Vicky Kuriel BSc.(Exercise Physiology), Master of Nutrition & Dietetics (APD), Sports Dietitian

Jojo Commando Crawls under the other deadly recruits,

wet & wild Bootcamp ends in smiles, 6am is now brighter & warmer.. so we have 5 of em!

AWARDS FOR 200+ IN NOVEMBER

Alun Roberts First Session 13 Oct 2009 Total # Sessions 51 Fitness Tests 1
th

Christmas News This Christmas, Step into Keysie are giving you a valuable gift the gift of not letting you fall off the wagon over the holiday season. The way we are going to keep you on track is by allowing you to make up sessions over the whole holiday period (rather than on a monthly basis). For example, you are booked for 8 sessions in November, 8 in December & 8 sessions in January. You have all of November, December and January to complete your sessions, regardless of which month you do your sessions in. For example, you know you are going away at the end of December and will miss 4 sessions rather than going crazy at the start of December trying to madly make up these sessions within the month, you can make up a couple in November (before you go) and a couple in January (when you get back). Usually we dont allow this (as it provides a hell of a lot paperwork at our end!) but as our Christmas gift to you, we want to make it as easy as possible for you to stay on track with your allocated number of sessions. Christmas & holiday time is one of the hardest periods to stay on track, both nutritionally and with your exercise. As your trainers, we are not allowing you to use Christmas as an excuse to eat junk and not exercise. Step into Life Keysie will be closed from 24th Dec to 3rd Jan. Thats only 10 days! Thats the only time you have an excuse not to train, but any sessions missed during that period will be made up before or after.

Jason Montgomery First Session 28 April 2007 Total # Sessions 245 Fitness Tests 13 BootCamps - 1 in Total 1 Recruits Keysie Kommando of the Mini Olympics 2009
th

Shivani Keecha First Session 12 December 2007 Total # Sessions 220 Fitness Tests 11 BootCamps - 13 in Total 3 Recruits 6 Marines 1 Navy Seals 3 Commandos Keysie Competitions (2) 08 & 09 Keysie Kommando of the Mini Olympics Years 2009 & 2010
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Sue Summons First Session 23 January 2009 Total # Sessions 247 Fitness Tests 12 Keysie Competitions (1) 2009 Keysie Kommando of the Mini Olympics 2009
rd

Healthy Recipe
At Last - Guilt Free Eating!

Referrals
Friends

Thanks for Referring Your

Apple and Pear Pie

Base 1 1/2 cups of walnuts 3/4 cup pitted dates Base how to: Process everything till thick and well combined. Press into a pie tin with removable base. Covering both bottom and sides. Filling 4 Gala or Fuji apples (chopped) 2 ripe pears (chopped) 1 banana 1 tbs. agave or honey 2-3 tbs. lemon juice 3 tbs ground psyllium hulls 1 tspn vanilla essence 1-2 tsp. pumpkin pie spice mix (cinnamon, cloves, ginger, nutmeg, allspice, cardamom) Filling How to: Mix these raw ingredients together in a blender till smooth, pour over the base and garnish with thin apple slices an dust with cinnamon. Refrigerate for 1hr. Best served cold with banana & cinnamon ice cream. Blend together frozen banana, honey and a little cinnamon, spoon on top.

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

See us on:

Members Benefits
Source: Tarnyia Harvey, Step into Life Swan View. WA

Discounts & Offers

Please support our national and local traders, and take advantage of the discounts they offer. Simply, show youre Step into Life key ring to the staff of participating outlets.

Hear Step into Life LIVE on 3AW with Denis Walter

Every Tuesday from 2.45pm starting at the end of September - Check out the link below to get a rundown of whats happening. Plus you can the listen live or watch live from the website. Even better call in tell us about your experience.
http://www.3aw.com.au/denis-walters-daily-rundown/200811105l5x.html

SUBSCRIBE & SAVE OVER 43%

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SAVE yourself over 43% www.subscribetoday.com.au/8201

Fresh Right Now

Planning your shopping? Want to eat healthy

Fresh Right Now Planning your shopping?

but cant track Want to eatkeep healthy but of the fruit cant keep of the in fruit &track veggies season? & veggies in season? www.FreshRightNow.com
The easy way to find out what is in season.

www.FreshRightNow.com The easy way to find out what is in season.

Members Benefits
Our Health Professionals
SOUTH EASTERN CHIROPRACTIC CENTRE
292 CORRIGAN ROAD KEYSBOROUGH 9798 1402 Dr. Jose & Dr. Kevin Denise Robinson Ph: 0411 411 833 bythebaykinesiology.com.au 0427 978 860 Remedial Massage Therapist: Donna Fincham 9711 7562 Dr Penny Gosling

Discounts & Offers

Complimentary Initial Consultation Complim Valued at $70 & $30 off Orthotics if prescribed Rebate available with Manchester Unity Receive 10% of all kinesiology consultations Rebate available with w Manchester Unity MOBILE MASSAGE DONNA COMES TO YOU! Receive 50% off your first consultations & 10% off consultations thereafter. Rebate available with Manchester Unity All current Step into Life members receive concession rates. Rebate available with Manchester Unity Receive 10% off all consultations Rebate available with Manchester Unity 1800 087 374
stepintolife@manchesterunity.com.au

Please support our national and local traders, and take advantage of the discounts they offer. Simply, show youre Step into into Life key ring to the staff of participating outlets.

CHELSEA

PARKMORE OSTEOPATHY

159 KINGSCLERE AVE KEYSBOROUGH 159 KINGSCLERE AVE KEYSBOROUGH INFORMATION FORMS AVAILABLE FROM YOUR TRAINER

9711 7562

machesterunity.com.au/stepintolife

Receive Special Rates Exclusive KeepFit waiting periods waived for claiming on your training. Conditions Apply.

Our Favourite Local Restaurants/Food Stores

CAF

SHOP G1 PARKMORE SHOPPING CENTRE NOBLE PARK - Cnr Douglas St & Heatheron SANDOWN Cnr Princess Hwy & Browns Rd

Ph/fax: 9769 1466

Receive a FREE hot drink with any meal purchase. Receive A FREE Low Fat Berry/Vanilla Yogurt OR Mount Franklin Water With ANY Purchase $7 or over Healthy Salads, Wraps or 6inch Subs deals available

Open till 11pm every night. Open till 10.30pm every night

Entertainment
401 PRINCESS PRIN HIGHWAY, NOBLE PARK

NOBLE PARK - 9547 5977 Manager: Maria

Present your keyring & This ad to Receive 25% off 2011 Ezycard & Hire 1 New Release, get 2 weeklies Free
10% OFF AT KINGS 20% OFF AT SKATE CENTRE 15% OFF AT LEMANS & $5 OFF MEMBERSHIP 2 GAMES FOR $15 AT TENPIN BOWL

KINGS POOL HALL - 366 BOUNDARY RD, DINGLEY 9558 3222 SKATE CENTRE - 41 PRINCESS HWY, DANDENONG 9794 8039 LEMANS GOCARTS-11-55 GOCARTS 55 WATERVIEW CLOSE, DANDENONG STH 8787 8178 TENPIN BOWL - Cnr Nepean Hwy & Warrigal Rd, MENTONE 9583 1244

Health & Beauty

1b Frank Street NOBLE PARK 8502 7060
NO APPOINTMENT NECESSARY

20% off Haircut Men & Children Hairdressing, Colours & Tips
Receive 20% off the retail price! Great range of herbal teas for your immune system & Green Teas for those extra fat burning results!

Tease Tea 9/7 Olive Grove KEYSBOROUGH 110 Hemmings Street Dandy West

Katie 9798 8830 tea@teasetea.com.au http://www.teasetea.com.au/ 9791 7498 Rod Blythe

Free use of the Dog Wash Facilities take your own shampoo & towels.

Become a Trainer
Get qualified

Franchise Directory
NSW Albury Baulkham Hills Blacktown Blakehurst Collaroy Coogee Drummoyne Earlwood Enfield Glebe Glenbrook Glenhaven Glenmore Park Kellyville Manly Maroubra Miranda Mosman Mona Vale Newcastle NEW New Lambton NEW Nowra NEW Parramatta Penrith Pymble Queens Park Rose Bay Rushcutters Bay Sans Souci Sth Highlands NEW St Clair St Ives Sutherland Terrigal Thornton/Dungog Warners Bay W. Pennant Hills Willoughby QLD Broadbeach Buderim Everton Park Forest Lakes Labrador NEW Lockyer Valley Mackay Morningside Pacific Pines NEW Runaway Bay Stanthorpe Wilston SA Novar Gardens Campbelltown Blackwood Brighton Fulham Gardens NEW Gawler Golden Grove Kensington Gardens Mawson Lakes Mitchell Park Mt Gambier Modbury Northgate North Haven Prospect Salisbury West Lakes Hallett Cove Unley/Goodwood WA Alexander Heights Canning Vale Carine Carramar Cockburn Ctrl Edgewater Ellenbrook Iluka Kingsley Myaree NEW Stirling South Perth Swan View Quinns Rocks Willetton Wembley VIC Aspendale NEW Balwyn Beaumaris Bentleigh Berwick Box Hill Camberwell Carlton Caroline Springs Caulfield VIC Cheltenham Chelsea Cranbourne Croydon Diamond Creek Doncaster Essendon Eltham Elwood Glen Iris Greensborough Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Lilydale Malvern East Moonee Ponds Mordialloc Mornington Mt Waverley Murrumbeena Mt Eliza Narre Warren NEW Oakleigh Pakenham Prahran NEW Reservoir Richmond Ringwood South Yarra St Kilda Sunbury Templestowe Thornbury Torquay Vermont South Wantirna Wellington - Sale Wheelers Hill Williamstown Wodonga Yarraville New Zealand Auckland Browns Bay

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.

Call 1 300 134 136 for more details

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.

Toning Rotation
What to bring to toning sessions
PLEASE NOTE THE CHANGES IN THE ROTATION ARE MONTHLY DECEMBER TONING SESSIONS ARE FITNESS BALLS JANUARY TONING SESSIONS ARE WEIGHTS FEBRUARY TONING SESSIONS ARE RESISTANCE BANDS Dont have your own? Youll need one. You may purchase one from your trainer

Fitballs

55cm Blue or Green $50.50 65cm Blue or Green $59.00 75cm Blue or Green $65.00

We do it outdoors

Resistance Bands
Green (Light) $30 Red (Medium) $32 Blue (Hard) $37