Beruflich Dokumente
Kultur Dokumente
Alan Roe from Step into Life Labrador has achieved 4000 training club points.
The ideal outdoor full body strengthening and sculpting session. Using a vast array of tools like the great outdoors, dumbbells, resistance bands, fit balls, your own body weight and more to work all muscle groups and create the ultimate firm body. The empowering outdoor cardio and strength session combining boxing, kicking and self-defence techniques. Punch, kick and jab your way through a fun and highly motivating session that will calorie burn, build strength and leave you with a healthy sense of achievement no previous experience required.
The ultimate session to improve your core strength, posture and muscle balance. A fit ball used outdoors and combined with dumbbells and cross training, makes this a fun and exhilarating workout guaranteed to raise a sweat no previous experience required.
A dynamic strengthening and stretching session enhancing muscle tone, core strength and flexibility. Inspired by pilates and yoga, this session will tone your body, provide postural strength, injury prevention, flexibility, balance, clear the mind and relieve stress.
Test your limits! An inspiring cross training session using boot camp style drills to mould you into shape. The outdoors provides the perfect environment to use weighted bars, ropes, medicine balls and buddy drills to maximise fitness improvement, while strengthening and toning your body. Work as a team and leave feeling pumped!
Experience the ultimate group outdoor motivation and reach new targets with our fun run training program. Feel the exhilaration of crossing the finish line with your trainer and fellow members supporting you all the way - you'll be surprised what you can achieve, and what fun it can be!
KEYSIE TIMETABLE
Please note that from June: TM Wednesday 6am will be toneup Thursday 6am will cease TM Saturday boxkick will be 8:30am
Monday
6:00pm
7:15pm
Tuesday
6:00am
9:00am
6:00pm
7:15pm
Wednesday
6:00am
6:00pm
7:15pm
Thursday
6:00am
4:30pm
6:00pm
7:15pm
Friday
6:00am
MAY toneup Sessions are BANDS JUNE toneup Sessions are COREBALL JULY toneup Sessions are WEIGHTS
Dont have your own? Youll need one. You may purchase one from your trainer
(we provide the weights)
Saturday
8:15am
(from June August will be 8:30am)
Coreballs 55cm Blue or Green $50.50 65cm Blue or Green $59.00 75cm Blue or Green $65.00
Resistance Bands Green (Light) $30.00 Red (Medium) $32.00 Blue (Hard) $37.00
Local News
Its getting chillier! (Has anyone noticed?!?) Look we all survived Easter so now thats its getting a little bit colder there is no need to worry! We WILL SURVIVE! A few extra layers that you can take off as you warm up will keep the cold away failing to prepare is preparing to fail. And you all would have heard us say that the harder your body works to keep warm the more excess energy will be burnt which means better results!
Training Club
Achieving your goals at Step into Life
How close are you to your next Training Club milestone? 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 Trainer to help you set some time lines for your goals. Awards achieved in April 500 points Lia Hunter Cel Pau Jo Kingi
Put this is your diaries May 26th is our Winter Lunch more details will be at your sessions. We hope all our Mummies have had a great Mothers Day! A few celebrated by heading into the city despite the moody weather to participate in the Mothers Day Classic - well done to Tegan, James B, Jules & Rima!
New Members
Welcome!
Linda Hill Jayne Kareroa Lisa Georgakopoulos
Welcome Back!
Shivani Keecha
Member Birthdays
Happy Birthday!
5 Jessie Chau th 5 Shane McKenzie th 7 Kevin Phoa th 13 Natasha Pregnalato th 15 Trish Griffin st 21 Lia Hunter th 29 Zija Skenderovic th 30 Darren Roussety
th
Keep an eye out on the Events page theres a few Fun Runs coming up are you ready?
TO HELP KEEP YOU WARM & MOTIVATED IN THE COLDER MONTHS Which would you like this winter?
Step into Life Polar Fleece Vest Step into Life Polar Fleece Jumper hr OR 1hr Remedial Massage at your home!
Keysies Bonus Complete the below challenges to go in the draw to win one of these!
KEYSBOROUGH BONUSES ( NOTE THIS IS INSTEAD OF THE NORMAL TSHIRT RAFFLE ) T O QUALIFY FOR A RAFFLE TICKET THE BELOW : FULL SCORE FOR THE WEEK PLUS COMPLETED 2 MJ C ARDS FOR THE WEEK ( STUCK IN DIARY) ENTERED EVERYTHING IN YOUR T RAINING DIARY WORN A S TEP INTO L IFE SHIRT TO EVERY SESSION TO QUALIFY FOR AUGUST RAFFLES NEED TO DO
ENDURIT
1.
2.
3.
4.
I F YOU HAVE DONE ALL OF THE ABOVE FOR THE WEEK, GET YOUR TRAINER TO SIGN OFF ON WORKSHEET & DIARY & YOU LL RECEIVE YOUR RAFFLE TICKET FOR THE WEEKLY DRAW . I F YOU HAVE DONE ALL OF THE ABOVE FOR THE MONTH, GET YOUR TRAINER TO SIGN OFF ON WORKSHEET & DIARY & YOU LL RECEIVE YOUR RAFFLE TICKET FOR THE MONTHLY DRAW . I F YOU HAVE DONE ALL OF THE ABOVE FOR THE COMPETITION, GET YOUR TRAINER TO SIGN OFF ON WORKSHEET & DIARY & YOU LL RECEIVE YOUR RAFFLE TICKET FOR THE COMPETITION PRIZE DRAW . FOR EVERY NON-MEMBER THAT YOU REFER THAT COMPLETES 3 FREE SESSIONS IN A WEEK DURING THIS COMPETITION YOU WILL GET A $ 25 GIFT CARD TO SHOP WITH ! & AS PER USUAL IF THEY THEN JOIN YOU LL GET ANOTHER 1!
TO HELP KEEP YOU WARM & MOTIVATED IN THE COLDER MONTHS WEEK ONE (and every week thereafter) You may think that you are doing enough for your health and fitness but 1 session week prize 3 or more sessions a week prize lets face it, you knowayou should do more. 2 sessions a week prize every day; Drink & Breakfast Weekly Draw Prize Hot Drink Hot Hot Dinner Monthly Draw Step into Life Spray Jacket OR Step into Life Vest & Spray - there are heaps of fruits Prize $20 Merchandise Voucher Jacket OR $40 Merchandise and vegetables out there. Has your weekly shopping list been the same Voucher for the last few years? Overall HR Remedial Massage at All of the Above & HR Competition Prize your home n your own. Remedial Massage at your This must be home added exercise a brisk walk at lunch time, footy with the kids, jogging to the coffee shop on Sunday. Try to vary the 7 minutes each week. - If you are booked in for three Step into Life sessions a week, make sure you DO them NO excuses without a note from Mum or your trainer!! WEEK TWO You will embrace the better YOU once you see you can complete this 7 week challenge. Step into Life Spray Jacket, Vest & Jumper OR $80 Merchandise Voucher All the Above PLUS 1 hr Remedial Massage at your house
Member Profile
Elizabeth Stewart
Liz has been a member of Step into Life Keysie since 18th December 2009
Questions
Where were you born? Sandringham, Victoria What is your current profession? I work part time in medical administration and I'm a full time student. I'm in my final year of doing Bachelor of Nursing...YAY!! So over uni!!!
Group get together where we plan our winter training & set our targets and inspire each other From 12pm
Events
MAY Sat 26th Winter Lunch for Keysie Members
What sports have you been involved with during your life/best achievement? I played Netball from age 7 until a few years ago. I wouldn't say that I was ever a great player but I loved the game. What is your favourite Step into Life session? Cardio. What is your favourite naughty treat when your trainers arent looking? I love butter chicken. Sooo yummy. What are your top 3 goals you would like to achieve? Fit. Healthy. Happy. What goals have you achieved at Step into Life so far? I never was a runner before SIL. Now I have completed numerous 10km+ fun runs and loving it :)
Our 2nd Keysie Ball, open to our members (both past & present), their partners & supportive friends for a great night of dancing, awards & dress your best!
Train to do your best for the De Castella Run. Dingley Dozen &/or Melbourne Marathon. 8 weeks of 1 to 2hr sessions with our Keysie Group Saturdays 10am x8 (not 25th Aug) Be Pushed & take charge in our unique form of BootCamp style Camaraderie Training. Different Locations, different Drills, do everything you can to endurit. Wednesdays 5:30am x5 5km Walk/Run, 10km Run & Half Marathon
OCT
DEC 2nd
I thought long and hard about it and decided I would do it, so I told Matt he had 10 weeks to train me. We trained every Sunday morning and the sessions were tough interval training, hill sprints etc. It was such hard work and my legs would ache for the next two days. I was feeling really confident that I could complete the run even though the longest I had run now was still only 10km. But then I thought my dream was all over. 2 weeks out from the event I hurt my knee and could hardly walk. Then when the knee was on the mend and with one week before the run I got sick. The worst I had ever felt in my life. So in the last three weeks before the run, I could only manage one session. My confidence was a little shaky, but the adrenalin when I stood on the start line was exactly what I needed. Despite all the setbacks of the previous fortnight I set off with my sister and together we ran the whole 14.38km course together NON-STOP in a time of 1hr 40mins 31secs. A part from having my kids, I have never felt prouder than when I crossed that finish line!! It was an awesome feeling especially when we got to a point in the run where I knew I was going to do it. Those Sunday morning sessions were brutal at times, but all that hard work and training paid off. Now my goals have changed from when I first joined and no longer about weight loss, its about running further, faster and beating my personal best. Who would have thought 6 months later Id be calling myself a runner!! I have proved to myself that if I set my mind to it and work hard I can achieve my goals. And if I who absolutely hated running can now run 14km and enjoy it, anyone can! Thanks to Step into Life and Matt for helping me achieve my goals and changing my life. I am really grateful my sister called me about the promotional offer, and thrilled I got to experience this wonderful achievement with her.
5. 15 minutes of sanity: Stop whatever youre doing - now. Lie down on your bed or the floor with your palms facing the ceiling. Close your eyes and take a deep breath. Now, start relaxing each area of your body progressively. Observe how your feet are feeling take the feeling to your calves, thighs, stomach, hands, fingertips and your whole body. Do this for 15 minutes. When you feel youre relaxed, roll to one side and sit up. How did it feel? 6. Drink and eat right: We all know caffeine is harmful to our bodies, but still continue drinking it. Swap coffee with herbal tea, or better yet, glassfuls of water. Eat at least 4-5 servings of vegetables and fruits every day. You can mix fresh fruit juice and green smoothies with your intake. Pick whole-grain bread, pasta and cereals and stay away from white foods a much healthier choice! 7. Try a Done list: Weve all heard of a to-do list, but did you know about Done Lists? A done list allows you to record the tasks you achieved during the day. Its an inspiring concept once you see how youre consistently achieving something each day, you get a boost out of it. It may also reduce feelings of anxiety and low self-esteem. Create your own done lists on I Done This Today. Our minds are like computers they need protection, some down time and regular upgrades. Dont neglect yourself and when in stress, be especially gentle on yourself. Perhaps youre too disconnected from your passions. Maybe youve taken up more than your fair share of work. Or, youre having a constant supply of the bad news through the papers. Never mind the cause; you will be just fine if youre determined to relieve your stress one way or the other. If all else fails, smile it will pass.
6. Move out of your comfort zone: We stick to our comfort zones because we feel safe in it. To achieve new goals, its important to step out of comfort zones every now and then. If walking up to a stranger at a party gives you the jitters, think of how youd break the ice next time you are out. Make an effort to come out of your comfort zones, which may well be holding you back from achieving what you want. Sometimes, life throws lemons. You have a huge problem, or an un-achieved goal lined up, staring in your face day in and day out. It is then that you start to wonder: Is something wrong with me? Parting words: Youre not missing anything Lets get this thing out in the open: You have all the resources to achieve goals within you, only that they are misplaced. Think about the possibilities of tapping into the hidden resources its pure potential. So brush up those long-lost goals which are waiting to be potentially realised, and get going. Theres no stopping you, is there?
At Work Single serve soup Frozen meals (to heat in microwave) Ready made portion of dried fruit in snap lock bags Single serve porridge Take a piece of fruit from home Tuna & biscuits (pre-packaged) Small can baked beans or spaghetti Leftovers from dinner at home
From the Supermarket Grab and Go Ready to eat salad Tub of yoghurt Ready to eat tuna & biscuits Portion controlled cheese & biscuits Individual served canned fruit Drinking yoghurt Piece of fresh fruit Packaged chopped vegie sticks and combine with single serve hommus Rice cakes Vita-wheats and Light Philadelphia cream cheese
At the Food Court Choose salad bars and ask for dressing in a separate container Sandwiches/rolls/wraps with salad and lean protein (ask for no margarine) Plain hamburger ask for extra salad, no margarine, butter or mayonnaise. Grilled fish Sushi or sashimi BBQ chicken without the skin Kebab with extra salad and small amount of meat
At the Corner Store or Service Station Portion controlled cheese & biscuits Low fat flavoured milk Tub of yogurt Healthy ready-to-eat sandwiches Packet of popcorn Sanitarium Up & Go drink Sustagen drink Rice crackers
Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, Sunrise & Morning Show
Step into Life Golden Grove, SA member Max Hodge, taking Step into Life all the way to Graceland, USA.
Alan Roe from Step into Life Labrador, QLD one of the few members to reach 4,000 training club points
Step into Life Franchisees completing endurit rope training coreball session at Step into Life St Ives, NSW
Cel Pau First Session 8th January 2011 Total # of Sessions 150
Jo Kingi First Session 14 September 2011 Total # of Sessions - 110 Fitness Tests - 4 BootCamps (endurit) 2 1 Teaser 1 Recruits Running Package (achievit) 1 Keysie Competition 2011
th
At the time, my exercise for the week consisted of one night a week playing pennant table tennis, and a weekend bike ride. Table tennis has always been a sporting passion of mine, and more recently road cycling. In October 2011 I entered the Biggest Loser Competition and by competitions end in February 2012 achieved my overall weight loss goal and rd finished equal 3 place. My decision to register for my first Boot camp package in December was a major turning point. I recall registering for 11 sessions mistakenly thinking the sessions were spaced over a period of 11 weeks! The Boot Camp sessions improved my cardio and general fitness markedly, and with renewed confidence and momentum I started to do my own running several times a week. My week was now filled with 2 Step into Life Sessions, 2-3 Boot Camp sessions, and several days of running, all while continuing with my sporting passions table tennis and cycling. Looking back, it was definitely hard work but all worth the effort, and I had heaps of fun along the way. Step into Life has benefited me not just physically and mentally, but has benefited my two sporting passions in table tennis, and in particular cycling. A simple front leg squat during toning sessions and I know my cycling is going to benefit. It is this connection that I find for myself appealing. Staying motivated is the challenge, but is definitely made a lot easier because of the cool group of people I get to train with and the effective style in which personal trainers Aaron and Jesse run their sessions.
Lia Hunter First Session 19th April 2011 Total # of Sessions - 110 Fitness Tests - 5 BootCamps (endurit) 17 3 Teasers 4 Recruits 5 Marines 5 Navy Seals Running Package (achievit) 2 Keysie Competition 2011
Healthy Recipe
At Last - Guilt Free Eating!
Method Place beef, thyme and wine into a large non-metallic bowl. Stir to coat. Cover with plastic wrap and refrigerate for 3 hours or overnight. Preheat oven to 160C. Heat oil in a large flameproof, casserole dish over medium heat. Add onion, carrot and celery and cook for 5-7 minutes until softened. Drain beef, reserving marinade. Add beef to dish. Cook stirring for 5-6 minutes or until browned all over. Stir in flour. Add marinade, stock, tomato paste, potatoes and garlic. Stir to combine. Bring to the boil. Cover with lid or foil. Bake for 1 hour 15 minutes. Remove lid. Add beans and bake for a further 5 minutes or until beef and beans are tender. Remove from oven. Discard thyme and stir in parsley. Optional: serve with pasta, mashed potato or rice. See Ready Reckoner for Starch Exchanges
2.0
1.0
2.0
Nutrients per serve 1425J (241cals), 34.6g Protein, 15.5g Fat, 4g Saturated Fat, 14.5g Carbs, 2.2g Sugars, 4.6g Fibre, 518mg Sodium
Source: Modified www.daa.asn.au
Become a Trainer
Get qualified
NSW QLD SA VIC WA NZ Due to customer demand we have Franchise territories available throughout Australia and New Zealand. If you know anyone with an interest in health and fitness that would love to run a fitness Franchise business, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Step into Life Franchisee. Mon April 30 Auckland 7pm 8:30pm Sat May 5 - Perth 10am - 12.30am Sat May 26 - Perth 10am - 12.30am Sat May 5 Melbourne 8.15am 11am Sat May 19 Melbourne 8.15am 11am Wed May 30 - Adelaide 6pm 8.30pm Sat June 2 - Adelaide 7am 9.30am Wed May 9 Brisbane 3.30pm - 6.30pm Wed May 16 Gold Coast 6.15pm 9.00pm Sat May 19 Sydney 7-9am,
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 contact our state offices. We will tell you how easy it is for you to become a qualified Personal Trainer. Every member that decides to go ahead with a Personal Trainer qualification will have access to course discounts at various providers. Contact your state office on 1300 134 136 for more information.
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.
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.
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
Members Benefits
Discounts & Offers
Members Benefits
Discounts & Offers
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
SUBWAY Receive ANY 6 Gram 6 inch Sub, salad or Wrap With a Mount Franklin Bottle of Water OR Yogurt for $8
128 CHANDLER RD NOBLE PARK 9798 4081 Receive 10% off all consultations
Members receive a 10% discount off Intimos Sports Bras 2 styles available. Offer only valid through Melissa Brown, consultant ID 104092. Contact Melissa on 0408 357 360 to book a private fitting.
PARKMORE OSTEOPATHY
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
Hire a water cooler and get two 15 litre bottles for FREE
159 KINGSCLERE AVE KEYSBOROUGH 9711 7562 Receive 10% off all consultations
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
Franchise Directory
NSW Albury Baulkham Hills Blakehurst Byron Shire Collaroy Coogee Drummoyne Earlwood Enmore Enfield Glebe Glenbrook Glenhaven Glenmore Park Hunters Hill Kellyville Kingsford Manly Maroubra Miranda Mosman Mona Vale Newcastle New Lambton Nowra Pymble Queanbeyan Queens Park Rose Bay Rushcutters Bay Sans Souci Sth Highlands St Ives Surry Hills Terrigal Thornton/Dungog Turramurra Warners Bay W. Pennant Hills Willoughby QLD Broadbeach Buderim Currumbin Everton Park Forest Lakes Ipswich Central Labrador Lockyer Valley Mackay Rockhampton Runaway Bay Wynnum SA Aberfoyle Park Blackwood Brighton Campbelltown Fulham Gardens Gawler Golden Grove Hallett Cove Kensington Gardens Mawson Lakes Mitchell Park Mt Barker Mt Gambier Modbury Northgate North Haven Novar Gardens Prospect Salisbury Seaford Unley West Lakes WA Alexander Heights Bassendean Canning Vale Carine Carramar Cockburn Central East Victoria Park Edgewater Ellenbrook High Wycombe Hillarys Iluka Kingsley Madeley Myaree North Perth Quinns Rocks South Perth Sorrento Swan View Wanneroo Willetton Wembley VIC Aspendale Balwyn Beaumaris Bendigo Bentleigh Berwick Box Hill Brighton Camberwell Carlton Caroline Springs Caulfield Cheltenham Chelsea Craigieburn Cranbourne Croydon Diamond Creek Doncaster Drouin Essendon Elwood Frankston Glen Iris Glen Waverley Greensborough Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Lilydale Malvern East Mitcham Moonee Ponds Mordialloc Mornington Mt Waverley Murrumbeena Mt Eliza Narre Warren Oakleigh Ocean Grove Pakenham Prahran Reservoir Ringwood Rowville Sale St Kilda Sunbury Templestowe Thornbury Torquay Vermont South Wantirna Wheelers Hill Williamstown Wodonga Yarraville New Zealand Auckland Browns Bay Botany