Step into Life Keysborough

Phone: 0423 852 262 or 8502 8775 Email: keysborough@stepintolife.com

November 2011, Issue 61

We hope you have all enjoyed the Bootcamp, Powerflex and fun run training packages that have been offered at all Step into Life franchises in September and October. Bootcamp is offered at Step into Life via a package. A package means you enrol for Bootcamp sessions over and above your usual weekly sessions. Bootcamp is a great cross training session where you will build fitness, strength endurance and use some muscles Ill bet you never knew you had! Powerflex is offered at Step into Life via the usual timetable or via a package. Powerflex is a dynamic strengthening and stretching session enhancing muscle tone, core strength and flexibility. Give it a go and surprise your body with some new training. Chat to your trainer about enrolling in the next round of specialist training packages that include Boot Camp, Powerflex and Fun Run training. Details are on each Franchises Event Calendar. Take a look at the merchandise items we have on special for Christmas gifts limited stock so dont miss out! Enjoy your training and all the best. Regards Larry Cohen Director

We have A dream
Dear Members, family and friends I want to thank you for the support you have all shown for the Matt ONeill Metabolic Jumpstart program. The response has been amazing with over 600 Step into Life members registered to Metabolic Jumpstart within the first week. The Step into Life group have a dream and a vision and that is to positively affect the health and fitness of as many Australians as possible. We want fitter and healthier communities everywhere! The Step into Life group outdoor personal training program positively affects over 10,000 members at sessions every week. The introduction of the MJ program will now dramatically increase the health benefits to all Step into Life members. We are all very pleased about that. Last month also saw the introduction of a new referral benefits program for Step into Life members with the introduction of the Any Store Gift Card. Refer a friend to Step into Life and receive a $25 Any Store Gift Card which can be spent anywhere so long as they have eftpos. I am sure there are friends and family in your life you would really like to help with their health and fitness. Get them along to a free trial session and when they become a member you receive your $25 Any Store Gift Card.

Please note that if wet weather evening toning sessions & Saturday mornings will be held at Dandenong South Primary School Hall, William Avenue, Melway Ref. Pg.90 D10 Monday Tuesday Wednesday Thursday Friday Saturday 6:00am Cardio 8:00am Kickboxing 6:00am Kickboxing 6:00am Toning 6:00am Cardio 6:00pm Powerflex 6:00pm Toning 6:00pm Cardio 6:00pm Toning 7:15pm Cardio 7:15pm Toning 7:15pm Kickboxing 7:15pm Toning

Timetable & Changes

Dont have your own boxing gloves?

Youll need them for cardio and kickboxing sessions
Also available is Polar Heart Rate Monitors from $79.00 Available in Many Models Standard or Fingerless Available Please see pg. 8 for what you need for toning sessions & when Boxing Gloves $25 Available in S, M or L

Local News

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.

Above First BootCamp of the Biggest Loser/Gainer Package, top left to right Donaldson, Hunter, Manoharan, Roberts, Bird, Taylor, B.I, Sin, Kong B, Marinho, Bottom left to right Thach, Henderson, Armstrong, Edwards, Kong V. TIP: Nose Breathe!! Why?? You hear me yelling this & enforcing it all the time at your sessions, but not all of you know the exact reasons for this. To put it simply nose breathing helps the body to maintain a more appropriate level of carbon dioxide in the blood. When you mouth-breath while running, you are taking in rapid breaths of large volumes of air. The result is that your body is able to throw off large quantities of carbon dioxide, a waste-product of the body. Now this you would normally say is good, right? True..but only to a certain degree. The problem is, mouth breathing quickly puts people into a state where they create an artificially low concentration of carbon dioxide in the bloodstream. With low quantities of carbon dioxide in the blood, oxygen is not released as freely into the cells of the body. The body is tricked into thinking it is hyperventilated, or already has enough oxygen! Now go to the symptoms of hyperventilating the body becomes heavy and cant move as much (lactic acid takes over the body, giving it an incredibly heavy feeling), then the person gets sick. So if youre trying to minimize lactic acid in your body whilst exercising (making you feel lighter, faster, stronger) nose breathe to keep the body working effectively and not trying to continue removing waste. I so badly want you all to have more energy, be stronger and faster than youve ever been before, plus feel so much better! Like with any new skill, its not always easy at first and can take many attempts until you get it right. Once you have got the hang of this though, you will feel better during and after exercise. Also, nose breathe throughout your daily stresses and you will get through them better & not feel so drained!

Ask your Trainer to help you set some time lines for your goals.

Awards achieved in October

50 points Tracey Weaver Zera Raman Sev Kandemir 500 points Cindy Dauria 1000 points Mario Bird Jo Kingi Theresa Paora Rima Saeb

New Members
Welcome!
James Berry Jess Chen Nikki Lynch Shane McKenzie Andy Nisbet Marko Radisic Neb Radisic Rima Saeb Jackson Taylor

Member Birthdays
6 Chloe Trindall th 7 Michelle Karton th 10 Marianne Micheluzzi th 12 Theonie White th 14 Brock Kong th 17 Belinda Cisternino nd 22 Emily Bird th 25 Leslie Edwards th 27 Dhani Chandresegran

Happy Birthday! th

Spring Into Shape II (Oct 23rd) Results:

Name Tracey W James Lia Jules Jess Mark Distance 4.2km 4.2km 4.2km 4.2km 4.2km 8.4km Time 27.30 38.37 38.37 32.38 24.48 55.50 The third & final run of the series is coming up on Nov th 27 . Entry is still open if you want to sign up!

Member Profile
Rimas Kareroa
Rimas has been a member of Step into Life Keysborough since August 2010
SiL Keysies Member Rewards Member of the month will receive a $30 S.I.L clothing merchandise voucher*

Questions
Where were you born? Cook Islands What is your current profession? Machine Operator What sports have you been involved with during your life/best achievement? Rugby, table tennis, volleyball What is your favourite naughty treat? Drinking with friends
Spring Package finishes November 18th ~ 20th
www.starttofinish.com.au

Events
BootCamp PACKAGE
NOV Sun 13th NOV Sun 27th NOV Sun 6th

City to Sea

14km Walk/Run
www.starttofinish.com.au

What primary & secondary schools did you attend? Primary School and Mangaia College in the Cook Islands What is the nicest thing anyone has ever done for you? Loving me and marrying me (my wife) What would you like to achieve (fitness wise) in the next 6 months? My goal, to be fit and healthy, and become a helper to my families and friends What are your Interests/Hobbies? My goal, to be fit and healthy, and become a helper to my families and friends What is your favourite SiL session & what results have you seen since you started? Cardio and toning, better my health, strengthen my body and improves my level in the area of sports

Spring into Shape Series III

4km Walk/Run 8km Run

XOSIZE Triathlon Series RACE 1

http://www.starttofinish.com.au Tri-athlonS Race #1 Brighton

Important Fitness Assessment

DEC Sun 4th

7pm Mon, Nov 28th & 6am Tues Nov 29th

http://www.starttofinish.com.au Tri-athlonS

XOSIZE Triathlon Series RACE 2

Race #2 Mordialoic

DEC Sat 17th

BootCamp

A quick TEASER of team training, our camaraderie style before Christmas . 6am

SIL Keysie this Christmas & New Year

WE are OPEN! Modifed session times, please see at next session

Summer Package begins Saturday, January 7th 6am

BootCamp PACKAGE
Motivational Benefits Meeting
JAN Sun 22nd

Sunday 1pm, January 8th @ Keysborough Golf Club

http://www.starttofinish.com.au Tri-athlonS

XOSIZE Triathlon Series RACE 3

XOSIZE Triathlon Series RACE 4

Race #3 Elwood

FEB Sun 26th

http://www.starttofinish.com.au Tri-athlonS

Tough Bloke Challenge

Race #4 Sandringham

MAR Sat 3rd Sun 4th APR Sun 1st

www.toughblokechallenge.com.au

it has the toughest chick challenge category also! 6km of running & army obstacles Put your BootCamp training to the test!
www.r4k.com.au

Run for Kids 2012

5.2km Walk/Run 14.38km Run

Merchandise
ENTERIC COATED OMEGA 3 FISH OIL 120 Pack Practitioner standard $63.80 th as of Nov 15 we have a special rate of $45 for our Step into Life Group! On the MJ programme? Event t-shirt Unisex $44.00 Event Singlet Mens $42.00 Event Singlet Ladies $42.00

Spoil your friends and family this Christmas! Limited stock available

You need Fish Oil

Cotton Training Club Special!

only $10.00 each

Shoulder Bag $13.20

Toiletry Bag $7.00

Umbrella $27.50
(Limited quantity)

Mobile Phone Stand $9.90

Car Number Plate Cover $10.00

Go to www.stepintolife.com/treat-yourself.php to view more great specials!

Health and Fitness

10 keys to diet success
With so much diet information around its hard to know what to listen to and what to block out. Here are some tried and true strategies for keeping you focused on what really works for weight management. 1. Eat and drink less calories Cutting back on the total calories you consume is clearly a winning strategy for weight loss. Target high-calorie fatty and sugary foods first and cut back on alcohol. These dietary changes create the energy shortfall that helps you burn and reduce body fat. Burn more calories The more you move your body every day, the more energy youll use up, which helps to create an even greater energy shortfall. More daily movements, walking and some strength training provide the best combination of activity. Manage your appetite Limit your portion sizes and avoid the habit of overeating. Choose foods that are filling and not fattening, like lean protein, salads and wholegrain cereals. Know your eating triggers Identifying the people, places or thoughts that trigger you to overeat or choose high calorie foods will allow you to plan alternatives and deal with situations that tend to trip you up. Monitor your progress Track changes to your diet and exercise routine to raise your awareness and keep you on the path to success. Build your support network Enlist family, friends or workmates to encourage and support you. Get professional advice Use a weight loss advisor to share good information, tips and strategies to keep you focused and motivated. Personalise your program As you progress, keep the diet strategies that work for you and ditch the ones that dont. Choose to lose the confusion Make it your policy to critically filter the useless and distracting diet information you hear.

2.

3. 4. 5. 6. 7. 8. 9.

10. Be flexible Allow yourself to have slip-ups and try not to let them become major set-backs. Lasting results come from a healthy attitude

Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, Sunrise & Morning Show

Step into Life WA Mini Olympics. South Perth took out the trophy on the day.

Walk to cure diabetes held at Albert Park, Vic Jacquie from Step into Life Doncaster, Conor from Step into Life Mornington, Melinda from Step into Life Brighton all took part in performing a warm up at the event. Monica from Step into Life Glen Waverley was also there for support.

NSW Step into Life trainers with Matt ONeill creator of Metabolic Jumpstart

Our 2010/11 Biggest Loser/Gainer Summary:

Our Losers collectively lost a total of 11kgs, 32cm off their abs, 20cm of their legs & 13.5 cms of their arms! Individually results as percentages were: Benny 2% Soph 11% Hec 11% Ly ly 16% Gill 21% Al & Irene came equal first with a whopping 25%!!!!!!!!! Our Gainers collectively gained 4kgs, lost 4cm on their abs, gained 2cm on their legs & gained 2cms on their arms! Individually results as percentages were: Brock 7% Aaron 7% Van -2% (Van got confused as to which competition he was doing! _) As for our Summer Challenges which ran along side these we had 3 great results Van & Brock both reached Bronze status & Hec reached Platinum status

Cindy DAuria First Session 10th September 2009 Total # of Sessions - 115 Fitness Tests - 3 BootCamps 3 Recruits 1 Marines Keysie Competitions 09, 10 & 11

The 5 Keysie Challenges

This years 2011/12 Biggest Losers/Gainers:

There are 24 biggest losers this round! There are 10 biggest gainers! 3 times more members participating this year compared to last year! Amazing! How will the facts & figures stack up this year compared to last??? To qualify for these competitions, these Losers/Gainers need to be Keysie members both at the start & end of the competition. They also need to complete at least 1 challenge (see above).

Losers Lose weight & cms

Alex Thach Irene Sin Tegan Berry Lia Hunter Nicole Lee Tracey W Rima Saeb Ben Holian Kevin Phoa Ly Holian Gillian Grigg Renee Tipker Jess Edwards Jeannette Anthony Joseph Kingi Andy Nisbet Shane Mckenzie Theresa Paora Alun Roberts Elizabeth Stewart Silvana Moslih Helen Topouzoglou Sharon Henderson James Berry

Gainers Gain weight, lose cms on abs

Brent Van Rooyen James Donaldson Aaron Edwards Darren Roussety Brock Kong Matt Edwards Jackson Taylor Vanneth Kong Hector Carballido Nigel Michael

Healthy Recipe
At Last - Guilt Free Eating!

Smoke Salmon Wraps

Serves: 2 Prep: 15mins

Steps to Jumpstart your Metabolism!

Tired of conflicting diet advice? Re-wire your appetite and re-ignite your metabolism through Matt ONeills Metabolic Jumpstart. This 4 week program provides you with a complete metabolically matched diet plan, report & program. For only $49.95 you will receive: Body shape assessment and health risk profile Personal calorie burning times for specific foods Menu plan sample with meals and correct portions Nutrition targets for kj, calories, fat, protein and carb Daily food group exchanges Mix & match guide Motivational Pack posted to you with 8 daily targets, fridge cards, fact sheets and special offers Access to My Jumpstart Online with audio guides, weekly checklists, faqs and discussion posts Enhance your results with your FREE MJ Plus + program (worth $120 per year) when you sign up through a Step into Life trainer for the duration of your membership, and receive: Weekly motivational emails and articles Motivation Planner MJ Recipes Tip Sheets Expert interviews from hormones to intolerances Downloads tools and templates Ongoing support & expert advice from Matt O Neill Access to seminars online Supermarket foods MJ Exchanges

Ingredients 100g smoked salmon 2 tortilla wraps 35ml light sour cream 1 tablespoon chopped fresh herbs (eg. Parsley, dill, chives, basil) 1 tomato sliced avocado sliced 25g salad leaves Salt and pepper Method 1. Combine herbs, sour cream. Lay bread on flat surface and spread sour cream mix. 2. Top with smoked salmon then layer with tomato, avocado and salad leaves. 3. Tightly roll up wrap into a serve sliced in half, plain or toasted. MJ Nutrition Matt ONeill www.MetabolicJumpstart.com
Exchanges per serve

For more information talk to your trainer.

0.5

Nutrients per serve 945kJ (225cals), 15g Protein, 13g Fat, 4.3g Saturated Fat, 10.3g Carbs, 3.1g Sugars, 3.2g Fibre, 797mg Sodium

Source: Modified from www.tassal.com.au

Referrals
Refer a friend and well give you anything you want!
At Step into Life we value your patronage and the people you refer to our program.
Thank you for giving a gift of good health and fitness to your friends and family by referring them to Step into Life. In return for your support, we would like to give you a gift youve always wanted. Yes, anything you want - provided it can be purchased from a store which takes an eftpos machine. With our new Step into Life Any Store Gift card, you can use your referral gift card from us to purchase almost anything.

Become a Trainer
Get qualified

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

Refer a friend today to your trainer or another Step into Life franchise location, and for each friend who joins as a result of your referral, you will receive a Step into Life Any Store Gift Card to the value of $25. http://www.stepintolife.com/tell-a-friend.php

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

Members Benefits
Discounts & Offers
Please support our national and local traders, and take advantage of the discounts they offer. Simply, show your Step into Life membership key ring to the staff of participating outlets.

Members Benefits
Discounts & Offers

SUBSCRIBE & SAVE OVER 43%

Treat yourself and your partner, mate or even your neighbour and subscribe to Men's Health and Women's Health magazine for JUST $26 every quarter by automatic credit card payment. You'll SAVE a massive $85 off the full price in the first year. Plus both of these fantastic magazines will be delivered direct to you FREE. Also, this offer is RISK FREE - you can cancel at anytime, no questions asked!

SAVE yourself over 43%

www.subscribetoday.com.au/8201

Members Benefits
Local 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.
VIDEO EZY 401 PRINCESS HIGHWAY NOBLE PARK Ph. 9547 5977 Receive New Releases for $2.95 .

Members Benefits
Discounts & Offers
292 CORRIGAN ROAD KEYSBOROUGH 9798 1402 Dr. Jose & Dr. Kevin

NOBLE PARK

SOUTH EASTERN CHIROPRACTIC CENTRE

Is a sponsor of SiL Keysborough therefore offer a complimentary first consult.

PARKMORE SHOPPING CENTRE

SUBWAY Receive ANY 6 Gram 6 inch Sub, salad or Wrap With a Mount Franklin Bottle of Water OR Yogurt for $8 Receive a Step into Life Healthy Breakfast (2 poached eggs, 2 slices of wholemeal bread, 3 slices of bacon & spinach) for $9 ($11.30 for everyone else)

128 CHANDLER RD NOBLE PARK 9798 4081 Receive 10% off all consultations

CAF
PARKMORE SHOPPING CENTRE (NEXT TO K-MART

159 KINGSCLERE AVE

PARKMORE OSTEOPATHY

ANY meal purchased including the one above they receive a FREE hot drink

KEYSBOROUGH 9711 7562 Dr Penny Gosling All current Step into Life members receive concession rates.

9551 9435.
provide a free scheduled delivery service. Their spring water is sourced from a protected spring in the Daylesford Region of Victoria and is bottled by hygienically sealed 15 litre returnable bottles

159 KINGSCLERE AVE KEYSBOROUGH 9711 7562 Receive 10% off all consultations

Hire a water cooler and get two 15 litre bottles for FREE

20% OFF! Ladies/Gents Haircuts, Perms, Colours, Shaving, Facials, Swiss Skin Care Products, Work Shops, Threading and even a massage chair and coffee while you wait

Cue Sports & Entertainment Complex

BOUNDARY RD DINGLEY 10% OFF AT KINGS OPEN 24/7

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