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Step into Life Keysborough Phone: 0423 852 262 Email: Keysborough@stepintolife.com July 2012, Issue 70 Saturday

Step into Life Keysborough

Phone: 0423 852 262 Email: Keysborough@stepintolife.com

July 2012, Issue 70

Saturday morning (23 rd June)
Saturday morning (23 rd June)
July 2012, Issue 70 Saturday morning (23 rd June) Comic Relief ha ha ha Member Benefits

Comic Relief ha ha ha

70 Saturday morning (23 rd June) Comic Relief ha ha ha Member Benefits Dear Members, family
70 Saturday morning (23 rd June) Comic Relief ha ha ha Member Benefits Dear Members, family

Member Benefits

Dear Members, family and friends,

I hope this finds you all very fit and well.

I am very pleased to announce another

addition to the Step into Life national member benefits program. Ryders Eyewear and Step into Life have commenced a preferential purchasing arrangement for all Step into Life members nationally.

This arrangement will enable all Step into Life members, family and friends to receive a 20% discount on all Ryders Eyewear by ordering direct off the Ryders web site. Ryders is a fantastic product and excellent for outdoor and sporty use. Please see all the details on page 10 under the Member Benefits section.

We value and appreciate your membership at Step into Life and we really want you to get the most out of the Step into Life member benefits program. Every Step into Life Franchise has at least 10 local business member benefits plus the national benefit partners for all members to participate in. Simply present your Step into Life membership key ring and receive the various benefits.

It has been a fairly tough winter so far in many states of Australia and New Zealand with higher than average rainfall and colder temperatures. Hang in there because in just 6 weeks-time spring will be approaching. Remind yourself that every training session you do outdoors in the winter months burns up to 30% more energy than that same training session indoors.

Train hard and build a solid base of fitness in winter and then come spring you will be really ready to change your shape for spring and summer.

Train hard and enjoy doing it outdoors.

Regards

Larry Cohen

Director

step@stepintolife.com.au

shape for spring and summer. Train hard and enjoy doing it outdoors. Regards Larry Cohen Director
Don’t have your own boxing gloves? You’ll need them for boxkick sessions Boxing Gloves $25
Don’t have your own boxing gloves? You’ll need them for boxkick sessions Boxing Gloves $25

Don’t have your own boxing gloves?

You’ll need them for boxkick sessions

Boxing Gloves $25 in S, M or L, Standard or Fingerless

Please see below for what you need for toning sessions & when

KEYSIE TIMETABLE

Please note that for Winter:

Tuesday coreball is at 9:30am

Saturday boxkick TM is 8:30am (goes to 8am in Spring)

Monday Powerflex, Tuesday & Thursday evening toning sessions are at Dandenong South Primary School, William Avenue, Melway Ref p90 D10

Monday

6:00pm

7:15pm

Monday 6:00pm 7:15pm Tuesday 6:00am 9:15am 6:00pm 7:15pm Wednesday 6:00pm 7:15pm Thursday
Monday 6:00pm 7:15pm Tuesday 6:00am 9:15am 6:00pm 7:15pm Wednesday 6:00pm 7:15pm Thursday

Tuesday

6:00am

9:15am

6:00pm

7:15pm

7:15pm Tuesday 6:00am 9:15am 6:00pm 7:15pm Wednesday 6:00pm 7:15pm Thursday 6:00am 4:30pm
7:15pm Tuesday 6:00am 9:15am 6:00pm 7:15pm Wednesday 6:00pm 7:15pm Thursday 6:00am 4:30pm
7:15pm Tuesday 6:00am 9:15am 6:00pm 7:15pm Wednesday 6:00pm 7:15pm Thursday 6:00am 4:30pm
7:15pm Tuesday 6:00am 9:15am 6:00pm 7:15pm Wednesday 6:00pm 7:15pm Thursday 6:00am 4:30pm

Wednesday

6:00pm

7:15pm

9:15am 6:00pm 7:15pm Wednesday 6:00pm 7:15pm Thursday 6:00am 4:30pm 6:00pm 7:15pm Friday
9:15am 6:00pm 7:15pm Wednesday 6:00pm 7:15pm Thursday 6:00am 4:30pm 6:00pm 7:15pm Friday

Thursday

6:00am

4:30pm

6:00pm

7:15pm

7:15pm Thursday 6:00am 4:30pm 6:00pm 7:15pm Friday   6:00am JULY toneup™ Sessions are
7:15pm Thursday 6:00am 4:30pm 6:00pm 7:15pm Friday   6:00am JULY toneup™ Sessions are
7:15pm Thursday 6:00am 4:30pm 6:00pm 7:15pm Friday   6:00am JULY toneup™ Sessions are
7:15pm Thursday 6:00am 4:30pm 6:00pm 7:15pm Friday   6:00am JULY toneup™ Sessions are

Friday

 

6:00am

JULY toneup™ Sessions are WEIGHTS

Don’t have your own?

 
 
    AUGUST toneup™ Sessions are BANDS You ’ll need one.
 

AUGUST toneup™ Sessions are BANDS

You’ll need one.

SEPTEMBER toneup™ Sessions are COREBALL

Saturday

8:30am

Saturday 8:30am Coreballs You may purchase one from your trainer (we provide the weights)  

Coreballs

You may purchase one from your trainer

(we provide the weights)

 
55cm Blue or Green $50. 5 0 65cm Blue or Green $59. 0 0 75cm

55cm Blue or Green $50. 50 65cm Blue or Green $59. 00 75cm Blue or Green $65. 00

Blue or Green $59. 0 0 75cm Blue or Green $65. 0 0 Resistance Bands Green

Resistance Bands Green (Light) $30. 00 Red (Medium) $32. 00 Blue (Hard) $37. 00

Please note that to change your PERMANANT bookings days(ones that you’re charged for), could you please do so via email before the end of the month.

Thank You

(change of number of sessions still need to have a new contract form completed before the month you wish it to start)

Merchandise Stay warm while training outdoors… Women’s Dri Gear Venture Pullover $49.99 Beanie $15.00 Spray
Merchandise Stay warm while training outdoors…
Women’s Dri Gear Venture Pullover $49.99
Beanie $15.00
Spray Jacket $36.00
Go to www.stepintolife.com/treat-yourself.php to view more great specials!
Sports Kinesiology Local News How we do it differently at Keysie. In addition to our
Sports Kinesiology Local News How we do it differently at Keysie. In addition to our
Sports Kinesiology Local News How we do it differently at Keysie. In addition to our

Sports Kinesiology

Local News

How we do it differently at Keysie.

In addition to our variety of sessions, doing it outdoors, always

being guided by your personal trainers & our team cameradrie which shines in endurit (bootcamp) packages (August 1 st begins). We incorporate to your training programs:

A
A
s t begins). We incorporate to your training programs: A Functional Exercise Correctional Exercise brief example

Functional Exercise

Correctional Exercise

brief example of these is if you do a staggered squat this exercise

is functional as it’s how we are built to pick up objects. A corrective exercise is external rotation to improve your body’s

posture, the same applies to our corrective exercise stretches. eg. stretching Pec. Minor (image top right). An example of how we include Sports Kinesiology Corrections to your programs, in particular the toneup program is that we choose exercises that work as a massaging effect to particular nero-lympathics that will assist in removing toxins from your body

to allow tonification & activatation of muscles that will improve

posture, energy, performance, motivation, how you feel and

preventing many injuries. There are many more Functional, Corrective and Sports

Kinesiology exercises we incorporate into all our sessions to have the best result and effect on your body using the above modalities

to assess the way you move & fitness tests/benefits meetings to

assess your strengths/weaknesses we then later adjust our training programs accordingly.

Three simple questions to evaluate & ask yourself:

Are you doing right by yourself by training with us so you get the results & feel the way you want to feel?

Are you including exercise into your daily life in some form applying routines and exercises that will improve your posture therefore increasing your energy and well being?

Are you seeing us enough times a week to ensure your body is getting the best quality of exercise so that you can be powerful and at your best?

If the any of the above questions left you with a ‘no’ or ‘maybe’ simply start with our motivational program, attend the benefits meeting which is exclusive to current Keysie members On Sat, July 14 th & set you up for success this year.

After reading the above if you feel you need to be doing more to improve your well-being and doing the motivational program with your sessions I have some recommendations to the changes that

Our Videos to look out for:

Youtube – type ‘Aaron Edwards Wedding’ one in that video, click the ‘Aaron Edwards’ tab top left above the video to see all

Google – type ‘Kneeling Deadlift’, click on the Meet Your Personal Trainer link with us in it, click on the ‘Step into Life Keysborough’ tab top left above the video to see all. Step into Life Keysborough at your sessions we will be working on some more Kinesiology corrections that you will learn from the Benefits meeting (July 14 th ) to add to your motivational program don’t miss out! And if you haven’t started your motivational program it’s not too late, start NOW on week 3 to keep up with us!

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 June -

50 points Lisa Georgakopoulos & Linda Hill 500 points Kevin Phoa, May-Ann Hill & Jackson Taylor 1000 points Katrina Armstrong

New Members

Welcome!

Dennis Le

Welcome Back!

Helen Topouzoglou

Member Birthdays

Happy Birthday!

1 st Sue Summons

1 st

- Joy Karton

2 nd Hector Carballido 5 th Cel Pau 8 th Helen Radisic 8 th Candice Kandellis 12 th Lisa Georgakopoulos 12 th Deb Thompson 17 th Jo Blinco 28 th Zofia Oktaba 31 st Robert Formoso

12 t h – Deb Thompson 17 t h – Jo Blinco 28 t h –
Member Profile May Hill Little May has been a member of Step into Life Keysie

Member Profile

May Hill

Little May has been a

member of

Step into Life

Keysie since

31 st October 2010

Member Profile May Hill Little May has been a member of Step into Life Keysie since
Events JUL 5km Walk/Run th 15 10km Run Half Marathon JUL STEP INTO LIFE 2012
Events
JUL
5km Walk/Run
th
15
10km Run
Half Marathon
JUL
STEP INTO LIFE 2012
Our 2 nd Keysie Ball, open to our
members (both past & present),
Sat
st
their partners & supportive friends for
21
KEYSIE BALL!
a great night of dancing, awards &
dress your best!
JUL
th
28
Train to do your best for the De
Castella Run. Dingley Dozen
&/or Melbourne Marathon. 8
weeks of 1½ to 2hr sessions
with our Keysie Group
Saturdays 10am x8 (not 25 th Aug)
AUG
Wed
st
1
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
AUG
th
19
5km Walk/Run, 10km Run
& Half Marathon
Important Fitness Assessment
7pm Monday, August 20 th
6am Friday, August 24 th
AUG
5km, 10km & 15km
th
26
Early Bird Reg. Ends Aug 12 th
Adult: $35 U18:$25
Aug 15 th – Aug 26 th
Adult: $45 U18:$30
On the Day
Adult: $50 U18:$35
This is considered a major SiL
event which replaces our
Victorian Mini Olympics
SEP
Dingley Dozen (23 rd Sep)
th
Spring into Shape #1 (16
Sep)
6km Walk/Run & 12km Run
4km, 8km & 12km Run or Walk
C
OCT
th
6
Course is approx 7km.
Check out the website
www.mudrun.com.au
OCT
Melbourne Marathon (Sun 14 th Oct)
Spring into Shape II (Sun 28 th Oct)
Melbourne Stampede (Sat 27 th Oct)
10km, Half & Full Marathon
4km, 8km & 12km
5km &10km individual/teams
DEC
STEP INTO LIFE 2012
nd
2
KEYSIE COMPETITION!
5 games of competition. Where
the Keysie Members battle in
teams of 6 to 8 people per team.

Questions

Where were you born?

I was born in Manila, Philippines

What is your current profession?

I was always quite athletic in school (primary & high

school). I played netball and tennis. I also participated in cross country events and sprinting at inter school sports. Best achievement would have to be keeping up with an active child for the past 9 years hehe

What sports have you been involved with during your life/best achievement?

I would have to say Kickboxing aka BoxKick. Great

session to let out some of the frustrations and tension

from the week and fantastic all round work out! Oh and not forgetting FUN!

What is your favourite Step into Life session?

I was always quite athletic in school (primary & high

school). I played netball and tennis. I also participated in cross country events and sprinting at inter school

sports. Best achievement would have to be keeping up with an active child for the past 9 years hehe

What is your favourite naughty treat when your trainers aren’t looking? haha ummm maccas!

What are your top 3 goals you would like to achieve? To be a good fitness example to my baby girl and inspire her to stay fit and healthy also. To get back down to a size 8 and maintaining it. Having a healthy mind, body and soul.

What goals have you achieved at Step into Life so far?

Throughout my time with Step into Life, I have developed a better understanding of my body and how to exercise correctly. My posture has improved significantly and I am stronger and more flexible. Generally, I feel more motivated to exercise and have more drive to succeed in all aspects of my life.

John’s Corner Monthly training tips! What Are Compound Exercises? Today's fitness programs tend to focus
John’s Corner Monthly training tips! What Are Compound Exercises? Today's fitness programs tend to focus

John’s Corner

Monthly training tips!

What Are Compound Exercises?

Today's fitness programs tend to focus on functional fitness, which refers to exercise that simulates real-life activities and uses a wide variety of movements through a wide range of motion. At the heart of these routines are a variety of compound exercises. Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. A great example of a compound exercise is the squat exercise, which engages many muscles in the lower body and core, including the quadriceps, the hamstrings, the calves, the glutes (butt), the lower back and the core.

Why Use Compound Exercises?

For healthy athletes who are trying to get the most out of a training program, compound exercises are generally preferred and recommended. There are many reasons to use compound exercises during your workout, including the following:

Using more muscle

Means more calories burned during exercise.

Simulates real-world exercises and activities.

Allows you to get a full body workout faster.

Improves coordination, reaction time and balance.

Improves joint stability and improves muscle balance across a joint.

Decreases the risk of injury during sports.

Keeps your heart rate up and provides cardiovascular benefits.

Allows you to exercise longer with less muscle fatigue.

Allows you to lift heavier loads and build more strength.

Examples of Compound Exercises

Squat

Lunge

Lunge with a Twist

One-Leg Squat-and-Reach

Deadlift

Shoulder Press

Push Ups

Chest Press

Dips

Jumping Rope

Push Up using medicine ball

Push Up using medicine ball Lunge with twist Most healthy athletes will use compound exercises for

Lunge with twist

Push Up using medicine ball Lunge with twist Most healthy athletes will use compound exercises for

Most healthy athletes will use compound exercises for the majority of a training program and use isolation exercises to complement that program as needed.

Examples of Isolation Exercises

Bicep curls

Tricep kickbacks

Lateral raises

Front raises

Leg extensions

Hamstring curls

Calf raises

The Bottom Line

If you are interested in getting a complete, efficient and functional workout, doing predominantly compound exercises during your training is ideal. But there are times when isolating a specific muscle, muscle group or joint is necessary and recommended. If you aren't sure what is best for you, a personal trainer or athletic trainer can help locate any muscle imbalance or weakness you may have and design a program to fit your needs.

John Pidgeon - Qualifications:

Cert III and IV in Fitness Bachelor of Education Phys Ed Major

Level 1 and 2 Coaching accredited

Sources: Kraemer WJ, et al. American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2002

Feb;34(2):364-80.

stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2002 Feb;34(2):364-80.
Health & Fitness How to use social media to keep fit this winter. Working out

Health & Fitness

How to use social media to keep fit this winter.

Working out in winter can be tough especially with the rough weather, the lack of drive, motivation and the urge to sleep in for a little bit longer.

To fight the winter slack, a growing number of companies are using social media as a channel to motivate their employees to stay fit. It’s true, and you can use it too. Don’t be surprised to find a personal message on Facebook inviting you to a bike ride post work, or a Twitter feed mentioning a new group training session in your area.

Social media is THE medium of communication and friendships, and more and more people are using sites such as Facebook, Twitter and even personal blogs to organise teams of like-minded people who are conscious about fitness and health.

So how can you benefit from social media to help you keep fit? It’s common knowledge that exercise becomes fun when done in a group. You can crowd source jogging partners, runners or a bunch of cyclists in your area and create your own personalised group that motivates you to show up every evening. The best part about doing it in groups is the accountability factor that is absent when you go solo.

Another way social media can boost your exercise is by sharing tips and advice of what works and what doesn’t. You can link your online exercise log (dailymile.com, for example) with Facebook in such a way that people can read your exercise reports online and encourage you for it.

Facebook and Twitter are free to join and you can join several other websites at very low costs. There are also several exercising apps available on your Android and iOS phones which allow you to track your progress and later upload it online on social media to share with your friends, and even strangers! (Some free health apps include Fooducate, RunKeeper.)

It’s a no brainer: Exercise is better done and enjoyed when shared. So the next time you’re about to leave your house for a walk, make sure you announce it to the world or better still, invite a buddy with you at your next Step into Life session.

All it takes is a little clicking, browsing and posting! In return, you’re rewarded with helpful tips and kudos which will keep you going on the path to wellness.

Follow Us on …

Follow Us on … …to keep up to date with the latest news, events, health and

…to keep up to date with the latest news, events, health and exercise tips!

facebook.com/stepintolife

twitter.com/StepintoLifeAus

youtube.com/silcommunity

Motivated to Move

“80% of success is showing up.” ~Woody Allen.

How often do you show up when it comes to living a healthy life? How often do you give up after showing up once or twice?

To achieve success in any area, awareness is very important. Well-begun is half-done and if you’re aware of what it is you want to achieve then you’re almost there. The only remaining part is action.

What does it all mean in context to exercise? Well, a lot. Let’s take an example. You are aware of the benefits of exercising. You are mindful of what you eat and are conscious of your wellbeing. You know what it takes, you have the “knowledge”, you have seen it work for others in the past, and you believe you can do it too.

From that, we can deduce you are well aware in terms of health. All that remains is the showing up, the action, the rest of the journey.

We all have our days when we struggle to exercise. Especially in winter, it’s tough to leave the warm and cosy bed for an exercise session. But what happens once you’re past that? Once you reach the venue and start warming up? Yes, you feel certain and better about yourself.

Think of an airplane. When does it require the most of the energy? During take-off. I am sure you agree that just like an airplane, you require the most effort and drive when you’re starting off. And once you’ve taken that first step, woken up from the bed, changed into your exercise gear and ready to rock, nothing can stop you. It’s an empowering feeling which pushes you even further and gives you the fuel for the take-off.

nothing can stop you. It’s an empowering feeling which pushes you even further and gives you
Now that you’ve added some more substance to your awareness, let’s take it a step

Now that you’ve added some more substance to your awareness, let’s take it a step further and see how else you can motivate yourself to exercise regularly:

1. Remind yourself of the after-effect: When I am feeling

the slack, I remind myself of the feeling I get after achieving my exercise goal. It’s enriching, empowering and super- good! I am sure you can relate too. The next time you’re feeling lazy, remind yourself of how you felt the last time you exercised.

2. Look forward to the fun: Exercise is fun. If it’s done in a

group, even better. If your routine is no longer fun, try some other activities and mix it up.

3. Share your success: There are several apps, forums

and websites online which allow you to announce your first 5K run to the world. Not only will this let others encourage you, you will also make new friendships with those who share the same interests as you.

4. Give yourself rewards: If you surpassed your expectations or reached your exercise goals during the week, reward yourself with something that will brighten up your day. If you continue to do so for the next week, another reward follows!

Whatever you do, remember that showing up and taking that first step is the most difficult yet important task for your journey. It could be showing up every morning for a run, or taking the first step and signing up for a marathon you’ve never done before. Put yourself in the best position to enable you to start taking action towards your health.

to enable you to start taking action towards your health. ‘ Getting to training is the

Getting to training is the hardest part, but once you reach the venue and start warming up, YES you feel certain and better about yourself.

Chocolate Cravings

“I can’t live without chocolate!” I hear you say. Well, you don’t have to give it up to enjoy a healthy diet. Here are some facts and simple tips to help you beat those chocolate cravings.

Chocolate and energy

Chocolate is a high-energy food and has been used in army ration packs to fuel soldiers in the field. One hundred grams (100g) of milk chocolate packs around 2200kJ (540Cal) with 31g fat and 58g sugar.

There’s only a small difference in the energy composition between milk, dark and white chocolate. Swapping chocolate for carob bars will cut sugar, but not fat, only saving you about184kJ (20Cal) per 100g. This may not be worth the compromise in taste.

If you are not on manoeuvres or burning this energy off with exercise, limiting chocolate, carob and other high-energy foods will help you stay in shape.

Chocolate and cravings

Chocolate has some addictive properties. It contains theobromine, anandamide and other substances that may act on the brain and could make some people feel calm. It has even been suggested that chocolate has similar addictive chemical properties to cannabis. The link here is weak though, with researchers stating that you’d have to eat enormous quantities to feel any affects and in the case of consuming anandamide, you would have to eat several kilos of chocolate!

You may inherit a sweet tooth from your parents, and naturally turn to chocolate due to its high sugar content. Chocolate desires may also have cultural influences. One study of Spanish and American men and women revealed the frequency of chocolate craving was more than twice as high in American women as in American men. There was no gender difference in the Spanish subjects.

Chemicals, culture and genetics aside, remember that chocolate just tastes good and that the pleasure of eating it is addictive. The melting point of cocoa butter is just below the human body temperature, which is why it literally melts in your mouth. This is what makes chocolate unique.

Even though ‘chocoholics’ can reinforce this pleasure pattern over years, the habit can be broken.

unique. Even though ‘chocoholics’ can reinforce this pleasure pattern over years, the habit can be broken.
One clever study demonstrated that if you only eat chocolate after a meal as a

One clever study demonstrated that if you only eat chocolate after a meal as a small treat, rather than when you are hungry or crave it, you can reduce your cravings over time. This shows that with a little effort you can reprogram your eating behaviour.

The bottom line

A little chocolate each day (a few pieces rather than a few bars) can be part of a healthful eating and exercise routine. When chocolate cravings get in the way of achieving a healthy diet, it’s emotional rather than biological triggers, which are likely to need attention. Keeping an Eating Diary to become more aware of your eating triggers is a good place to start beating chocolate cravings.

Tips to beat chocolate cravings

Tick the ones you could try.

Only eat in small amounts after a meal.

Choose the best quality.

Get your chocolate fix, with fewer calories. Try a diet hot-chocolate drink or a small tub of low-fat chocolate mousse.

Don’t buy chocolate as often and don’t keep it in the house. This at least eliminates the trigger to eat it because it’s there.

When you buy chocolate, choose small serves like individually wrapped bit-sized bars, a Freddo Frog or Milky Way.

Eat chocolate slowly and savour every bite. You may feel satisfied before you consume too much.

Researchers have discovered that chocolate produces some of the same

reactions in the brain as marijuana

similarities between the two, but can't remember what they are. Matt Lauer, on NBC's "Today" show, August 22, 1996

The

researchers also discovered other

show, August 22, 1996 The researchers also discovered other Matt O’Neill BSpSc, MSc, APD, AN, Nutritionist,

Matt O’Neill BSpSc, MSc, APD, AN, Nutritionist, Sunrise & Morning Show

Member Pat Wall from Step into Life Mawson Lakes, SA, at the Barcelona Football Club

Member Pat Wall from Step into Life Mawson Lakes, SA, at the Barcelona Football Club Stadium. Their club motto is ‘More than a club’.

Club Stadium. Their club motto is ‘More than a club’ . Step into Life Hallett Cove,

Step into Life Hallett Cove, SA toneup™ session.

club’ . Step into Life Hallett Cove, SA toneup™ session. Step into Life Torquay, VIC powerflex™

Step into Life Torquay, VIC powerflex™ session at the beach.

. Step into Life Hallett Cove, SA toneup™ session. Step into Life Torquay, VIC powerflex™ session
Kevin Phoa First Session – 5 t h May 2011 Total # of Sessions –
Kevin Phoa First Session – 5 t h May 2011 Total # of Sessions –

Kevin PhoaFirst Session – 5 t h May 2011 Total # of Sessions – 117 Fitness

First Session 5 th May 2011 Total # of Sessions 117 Fitness Tests 2 BootCamp (endurit) 20

3

3

4

Teasers

Recruits

Marines

5 Navy Seals

5 Commandos Keysie Competition 2011

Marines 5 Navy Seals 5 Commandos Keysie Competition 2011 May-Ann Hill First Session – 23 r

May-Ann HillMarines 5 Navy Seals 5 Commandos Keysie Competition 2011 First Session – 23 r d October

First Session 23 rd October 2010 Total # of Sessions - 118 Fitness Tests - 6 BootCamps (endurit) 4

1 Recruits

1 Marines

2 Navy Seals Keysie Competitions (2) 2010 & 2011

2 Navy Seals Keysie Competitions (2) – 2010 & 2011 Jackson Taylor First Session – 10
2 Navy Seals Keysie Competitions (2) – 2010 & 2011 Jackson Taylor First Session – 10

Jackson Taylor

First Session 10 th October 2011 Total # of Sessions - 105 Fitness Tests - 4 BootCamps (endurit) 3

2 Teaser

1 Navy Seals

Tough Mudder 2012

(endurit) – 3 2 Teaser 1 Navy Seals Tough Mudder 2012 Katrina Armstrong First Session –
(endurit) – 3 2 Teaser 1 Navy Seals Tough Mudder 2012 Katrina Armstrong First Session –

Katrina Armstrong

First Session 24 th July 2010 Total # of Sessions - 138 Fitness Tests - 10 BootCamps (endurit) 22

4

4

5

Teaser

Recruits

Marines

3 Navy Seals

6 Commandos Running Package (achievit) 4 Keysie Competition 2011 Tough Bloke/Chick & Tough Mudder 2012

Seals 6 Commandos Running Package (achievit) – 4 Keysie Competition 2011 Tough Bloke/Chick & Tough Mudder
It’s Time to Look Your Best & have a ball! The Gangs The Couples The

It’s Time to Look Your Best & have a ball!

The Gangs

The Couples

The Randoms!

It’s Time to Look Your Best & have a ball! The Gangs The Couples The Randoms!
It’s Time to Look Your Best & have a ball! The Gangs The Couples The Randoms!
It’s Time to Look Your Best & have a ball! The Gangs The Couples The Randoms!
SiL Keysie Ball Awards 2011 Our Rookie of the Year – Sin! Our Member of
SiL Keysie Ball Awards 2011 Our Rookie of the Year – Sin! Our Member of
SiL Keysie Ball Awards 2011
Our Rookie of the Year – Sin!
Our Member of the Year – Benny!
Our Raving Fan – Jojo!
Our Super Achiever – Shaz!
2012 Keysie Ball July 21 st , RSVP deadline is 6 th July, sorry no late entries can be excepted.
Photos from last years Ball are on the previous page and above! & video is available
on youtube or ask me for a DVD copy!
You can still order the portraits that are on the previous page and more,
let me know if you’d like the details.
For going Above & Beyond –
Rocky Rob!
Healthy Recipe At Last - Guilt Free Eating! Pumpkin Steps to Jumpstart your Metabolism! Soup
Healthy Recipe At Last - Guilt Free Eating! Pumpkin Steps to Jumpstart your Metabolism! Soup
Healthy Recipe
At Last - Guilt Free Eating!
Pumpkin
Steps to Jumpstart your
Metabolism!
Soup
Tired of conflicting diet advice? Re-wire your appetite and
re-ignite your metabolism through Matt O’Neills Metabolic
Jumpstart. This 4 week program provides you with a
complete metabolically matched diet plan, report &
program.
Serves: 4 Prep: 10mins
Cooking: 20mins
For only $49.95 you will receive:
Ingredients
 Body shape assessment and health risk profile
 800g pumpkin, in small cubes
 Personal calorie burning times for specific foods
 1 large onion
 Menu plan sample with meals and correct portions
 Nutrition targets for kj, calories, fat, protein and carb
 1 clove of garlic, crushed
 Daily food group exchanges
 1 tsp curry powder
 Mix & match guide
 1 cup chicken or vegetable stock
 1 cup reduced-fat milk
 Motivational Pack posted to you with 8 daily targets,
fridge cards, fact sheets and special offers
 Freshly chopped parsley
 Access to My Jumpstart Online with audio guides,
weekly checklists, faq’s and discussion posts
Method
1. Heat the oil in a large saucepan over medium heat. Add
the onion, garlic, pumpkin and curry powder and cook until
pumpkin is tender (approx. 15 minutes). Stir in the
vegetable stock, cover and cook until pumpkin is tender
(approx 15 minutes).
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
2. Stir in milk and process and in food processor or blender
until smooth.
 MJ Recipes
 Tip Sheets
 Expert interviews – from hormones to intolerances
3. Serve topped with freshly chopped parsley.
 Downloads – tools and templates
 Ongoing support & expert advice from Matt O’ Neill
 Access to seminars online
 Supermarket foods – MJ Exchanges
MJ Nutrition – Matt O’Neill – www.MetabolicJumpstart.com
Exchanges per serve
For more information talk to your trainer.
3
0.25
1
Nutrients per serve
723kj (173cals), 7.4g Protein, 6.3g Fat, 1.8g Saturated
Fat, 18.8g Carbs, 13.6g Sugars, 3g Fibre, 321mg Sodium
Source: Better Health Channel
Become a Trainer   Get qualified   Step into Life has a fantastic opportunity for

Become a Trainer

 

Get qualified

 
Become a Trainer   Get qualified   Step into Life has a fantastic opportunity for you

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.

 
1300 134 136 for more information.   …Due to customer demand we have Franchise territories
1300 134 136 for more information.   …Due to customer demand we have Franchise territories

…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, please let them know about this exciting opportunity.

$1000 referral bonus for any one you refer that becomes a Step into Life Franchisee.

Take a Franchise Tour Tour Dates If you would like to find out more about
Take a Franchise Tour
Tour Dates
If you would like to find out more about becoming a
Step into Life Franchisee why not attend one of our
obligation free Franchise Tours.
Call
1300
134
136
to
book
a
seat
(limited
seats
available).
NSW
Sat July 7 – Sydney – 7am to 9am
QLD
Wed July 18 – Wynnum – 5.30pm to 7.30pm
Sat July 21 – Labrador – 7am to 9am
SA
Sat July 21 – Adelaide – 7.30am to 10am
Wed July 25 – Adelaide – 5pm to 7.30pm
VIC
Sat July 14 - Melbourne – 8.15am to 11am
Sat July 28 – Melbourne – 8.15am to 11am
WA
Sat June 30 – Perth – 10am to 1pm
Sat July 14 – Perth – 10am to 1pm
Sat August 4 – Perth – 10am to 1pm
Referrals Refer a friend and we’ll give you anything you want! …At Step into Life

Referrals

Refer a friend and we’ll 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 you’ve 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.

your referral gift card from us to purchase almost anything. Refer a friend today to your

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.

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.

membership key ring to the staff of participating outlets. SUBSCRIBE & SAVE OVER 43% Treat yourself

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%

offer is RISK FREE - you can cancel at anytime, no questions asked! SAVE yourself over
Members Benefits Discounts & Offers Members Benefits Discounts & Offers Step into Life Members receive

Members Benefits

Discounts & Offers

Members Benefits

Discounts & Offers

Step into Life Members receive a 20% Discount on all Ryders Eyewear Products. To purchase
Step into Life Members receive a
20% Discount
on all Ryders Eyewear Products.
To purchase Ryders Eyewear visit
www.ryderseyewear.com.au
and quote the promo code that corresponds to your state –
SIL-SA-2012
SIL-NSW-2012
SIL-VIC-2012
SIL-QLD-2012
SIL-WA-2012
Members Benefits Discounts & Offers NOBLE PARK PARKMORE SHOPPING CENTRE Melissa Brown Independent Consultant -

Members Benefits

Discounts & Offers

Members Benefits Discounts & Offers NOBLE PARK PARKMORE SHOPPING CENTRE Melissa Brown Independent Consultant - Intimo

NOBLE PARK

Members Benefits Discounts & Offers NOBLE PARK PARKMORE SHOPPING CENTRE Melissa Brown Independent Consultant - Intimo

PARKMORE SHOPPING CENTRE

Discounts & Offers NOBLE PARK PARKMORE SHOPPING CENTRE Melissa Brown Independent Consultant - Intimo Lin g

Melissa Brown Independent Consultant - Intimo Lingerie www.intimo.com.au

Consultant - Intimo Lin g erie www.intimo.com.au provide a free scheduled delivery service. Their spring

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

bottled by hygienically sealed 15 litre returnable bottles VIDEO EZY 401 PRINCESS HIGHWAY NOBLE PARK Ph.

VIDEO EZY

401 PRINCESS HIGHWAY NOBLE PARK Ph. 9547 5977 Receive New Releases for $2.95

.

SUBWAY Receive ANY 6 Gram 6 inch Sub, salad or Wrap With a Mount Franklin Bottle of Water OR Yogurt for $8

Members receive a 10% discount off Intimo’s Sports Bra’s – 2 styles available. Offer only valid through Melissa Brown, consultant ID 104092. Contact Melissa on 0408 357 360 to book a private fitting.

9551 9435.

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

Members Benefits

Members Benefits SOUTH CHIROPRACTIC CENTRE EASTERN Discounts & Offers 292 CORRIGAN ROAD KEYSBOROUGH 9798 1402 Dr.

SOUTH CHIROPRACTIC CENTRE EASTERN

Discounts & Offers

292 CORRIGAN ROAD KEYSBOROUGH

9798 1402

Dr. Jose & Dr. Kevin

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

Keysborough therefore offer a complimentary first consult. PARKMORE OSTEOPATHY 128 CHANDLER RD NOBLE PARK 9798 4081
Keysborough therefore offer a complimentary first consult. PARKMORE OSTEOPATHY 128 CHANDLER RD NOBLE PARK 9798 4081

PARKMORE

OSTEOPATHY

128 CHANDLER RD

NOBLE PARK

9798 4081

Receive 10% off all

consultations

159 KINGSCLERE AVE

KEYSBOROUGH

9711 7562

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

All current Step into Life members receive concession rates. Cue Sports & Entertainment Complex 159 KINGSCLERE
All current Step into Life members receive concession rates. Cue Sports & Entertainment Complex 159 KINGSCLERE

Cue Sports & Entertainment Complex

159 KINGSCLERE AVE

KEYSBOROUGH

9711 7562

Receive 10% off all consultations

BOUNDARY RD

DINGLEY 10% OFF AT KINGS OPEN 24/7

AVE KEYSBOROUGH 9711 7562 Receive 10% off all consultations BOUNDARY RD DINGLEY 10% OFF AT KINGS
Franchise Directory NSW QLD WA Glen Iris Albury Broadbeach Alexander Heights Glen Waverley

Franchise Directory

NSW

QLD

WA

Glen Iris

Albury

Broadbeach

Alexander Heights

Glen Waverley

Baulkham Hills

Buderim

Bassendean

Greensborough

Blakehurst

Everton Park

Canning Vale

Hampton

Byron Shire

Forest Lakes

Carine

Hawthorn

Collaroy

Ipswich Central

Carramar

Heidelberg

Coogee

Labrador

Cockburn Central

Ivanhoe

Drummoyne

Lockyer Valley

East Victoria Park

Kew

Earlwood

Mackay

Edgewater

Keysborough

Enmore

Rockhampton

Ellenbrook

Lilydale

Enfield

Runaway Bay

High Wycombe

Malvern East

Glebe

Wynnum

Hillarys

Mitcham

Glenbrook

Iluka

Moonee Ponds

Glenhaven

SA

Kingsley

Mordialloc

Glenmore Park

Aberfoyle Park

Madeley

Mornington

Hunters Hill

Blackwood

Myaree

Mt Waverley

Kellyville

Brighton

North Perth

Murrumbeena

Kingsford

Campbelltown

Quinns Rocks

Mt Eliza

Manly

Fulham Gardens

South Perth

Narre Warren

Maroubra

Gawler

Sorrento

Oakleigh

Miranda

Golden Grove

Swan View

Ocean Grove

Mosman

Hallett Cove

Wanneroo

Pakenham

Mona Vale

Kensington Gardens

Willetton

Prahran

Newcastle

Mawson Lakes

Wembley

Reservoir

New Lambton

Mitchell Park

Ringwood

Nowra

Mt Barker

VIC

Rowville

Pymble

Mt Gambier

Aspendale

Sale

Queanbeyan

Modbury

Balwyn

St Kilda

Queens Park

Northgate

Beaumaris

Sunbury

Rose Bay

North Haven

Bendigo

Templestowe

Rushcutter’s Bay

Novar Gardens

Bentleigh

Thornbury

Sans Souci

Prospect

Berwick

Torquay

Sth Highlands

Salisbury

Box Hill

Vermont South

St Ives

Seaford

Brighton

Wantirna

Surry Hills

Unley

Camberwell

Wheelers Hill

Terrigal

West Lakes

Carlton

Williamstown

Thornton/Dungog

Caroline Springs

Wodonga

Turramurra

Caulfield

Yarraville

Warners Bay

Cheltenham

W. Pennant Hills

Chelsea

New Zealand

Willoughby

Craigieburn

Auckland

Cranbourne

Browns Bay

Croydon

Botany

Diamond Creek

Doncaster

Drouin

Essendon

Elwood

Frankston