June

Local News

Directors Desk
The highest compliment that a business can be paid is for its customer to recommend its services or product to others. If a person is willing to put their own reputation on the line by referring a friend or colleague to a certain organization then that organization must be doing something right. I was on the phone the other day to a Step into Life client from SA and she was telling to me why she enjoined her training so much and how her trainer and Step into Life had made such a difference to her life. She explained about the camaraderie of the group, the care factor of her trainer the variety of her training and the exhilaration of exercising outdoors, she was loving it all. She finished off the conversation by telling me that she now very proudly wears her polo fleecy vest that she received for referring her third friend who went on to join Step into Life. After putting down the phone I thought to myself that is what Step into Life is all about, that is what our group strives to achieve on a daily basis. We need to be as good as we can be in all facets of our business so that you our clients are proud of us and would readily refer other people to our business. If you as a Step into Life client feel that we can improve our service in way or if you feel that you have a suggestion that could help, please send us an e mail or drop us a line we would love to hear from you Continued on Last Page

THE KEYSBOROUGH KOMMANDOS!! Team chants, laughs, screams, friendly banter (except for ours), and extreme rivalry marked the occasion of Victorias third Step into Life Mini Olympics. th On Sunday May 28 nearly 250 Step into Life clients from all over Melbourne converged on Princes Park in Carlton to battle out for honours in both Endurance and Relay events. Extra points were earned from a spirited Treasure Hunt around the park, and then all contestants played a giant round of Poison Ball. The morning was rounded off with one member from each venue taking on a team of Trainers in a Tug of War where the clients soundly beat their Trainers! Competing against 21 other venues, Keysborough showed their strength, and turned rd out in force with an awesome 3 place, adjusted by percentage of members to collect nd th tokens put the final scores in our favour of 2 place!! Last year we came 10 . IVANHOE took out their third consecutive win but not without Izzy in the background linning up to snipper some of them outhad the look of killing in his eyes. Watch out next year Ivanhoe When they announced our placing we chanted (thanks to Alicia for last minute write up) and did our Boot Camp war cry whilst firing our guns. We turned a few heads. Members competing in the single events were Kate, Lorraine, Wendy, Gaye, Michelle & Rosyln (winning first place, and other members scoring us points for the top 5). Relay Team 1 Marianne, Jeannette, Jodie, Jill, Mel and Donna. Team 2 Leszko, Jess, Em, Hendo, Jo and Narell Team 3 Jon, Adam, Alicia, Renee T, Wayne & Mokhtar Well done to the members of Keysborough for representing Keysborough S.I.L and putting on a hell of a performance. GO THE KOMMANDOS!!!!!

Timetable Updates
5 MIN EARLIER SESSION WARMUP WILL COMMENCE TO HELP KICKSTART OUR BODIES AND KEEP US WARM. Step into Life, Keysborough
Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

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Training Awards
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.

Members Birthdays
Happy Birthday!!
9
TH

Welcome New Members

LOUISA PRUSCINO WAYNE ABREHART MICHELLE KARTON

LOUISA PRUSCINO WENDY WRIGHT

TH

TH

10 10 24
TH

GAYE GUEST

WAYNE ABREHART

TH

- MOKHTAR MOHAMOOD
TH

14 DONNA PERRY IN THAILAND EMAIL HER donna_in_thailand@hotmail.com

Members Profile
Awards achieved in MAY 2006: 50 points WENDY WRIGHT 200 points MICHELLE WACHTER JESSICA GUEST SALINDA DIAS DONNA MARSHALL MARIANNE MICHELUZZI JON HORSBURGH 500 points GAYE GUEST 1000 points JEANNETTE MOORE Our first member to hit the 4 digits!
CONGRATULATIONS!! Wear your T-shirt with pride! 1. Where were you born? Melbourne 2. What is your current profession? Quality assesment superviser 3. What sports have you been involved with during your life/best achievement? Basketball, playing basketball in America 4. What is your favourite naughty treat when your instructors are'nt looking? Ice cream any kind 5. What primary and secondary schools did you attend? Beverly Hills Primary East Doncaster Secondary 6. Who do you most admire in life? My family especially my 92 year old nan 7. What is the nicest thing anyone has ever done for you? roo letting me have Joey(my dog) 8. Tell us something we would never guess about you? I actually do enjoy excercising (i just complain to annoy aaron and mat) 9. What is your goal for the next 6 months - exercise or other? To keep up my excercise during the cold months and to try to run further distances

JENN MCCARTNEY

Jenn has been training with us at Step into Life Keysborough since 15th August 2005 10. What results have you seen since you started with Step into Life? More interest in excercise and becoming fitter 11. Interests and Hobbies Love the beach hanging out with friends and family

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

June

Health and Fitness Article

Nutrition for Life Lisa Hark PHD & Dr Darwin Dean Do you eat 3 meals a day?
There is no right or wrong answer to this question Everyones biological clock is different, and we all have different demands on our schedules. However, your body and mind need a steady supply of energy and nutrients throughout the day, so eating three balanced meals is the optimum to achieve a healthy diet. Studies show that people who eat less frequently than three times per day are more likey, when they do sit down to eat or have a snack, to indulge in foods that are high in fat and calories.

Snacking
Some people can get by on three meals per day, but for most of us snacking is a regular and enjoyable part of our daily routine if you do snack, the key issues are what you snack on and why you do it the question here is: Are you really hungry or just craving food? Hunger is a physiological response by which the body alerts the brain that nourishment is needed. If hungry, you may experience stomach discomfort or intestinal rumbling. Appetite is an instinctive physical desire to eat that occurs when you are hungry it can be stimulated by outside influences. Cravings are a psychological state affected by outside influences, such as the sight or smell of food, by emotions, habits, moods and imagination rather than by hunger Good choices for health snacks include fresh or dried fruit, raw vegetables, low fat yoghurt, rice cakes with peanut butter and nuts and seeds. Stock up on healthy snacks for at home, travel and work so you always have them to hand.

Eating Fruit and Vegetables

Fruit and vegetables should form the basis of every diet and every meal should contain them. Fuit and vegetables are fat free, low in sodium and provide essential nutrients such as vitamin C, Folate, Fibre and phyto chemicals evidence has shown that eating at least five servings of fruit and vegetables per day may help prevent the development of cardiovascular disease and cancer. Meeting the five a day target is not difficult, yet very few of us currently do so, you may be uncertain of what a serving actually comprises of, so here are some examples 1 meduim size fruit such as a banana, apple or peach 150ml of fruit or vegetable juice 3 heaped tablespoons of cooked peas or carrots or a bowl of salad

If you have a glass of fruit juice and cereal topped with a banana for breakfast, carrots as a snack, and green beans and a salad with dinner, you will easily get what you need.

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

June
Photos Mini Olympics
Sunday June 18th Sunday June 25th Run to the G See on the big screen in Federation Square! Fitness Evaluation at the park Straight after at 12:30pm is the Lunch and meeting, sheets will be handed out as to location and more details. Health professionals with info Our DVD presentation on training Lunch Winter Training Information Queen of the Lake Albert Park Online enter www.ausrun.com.au City to Surf Sydney Join 200 Step into Lifers and 60,000 others on this fun walk/jog/run! Fitness Evaluation at the park Lunch/ /Chat Afterwards @ Fasta Pasta Albert Park Lake Attack Fun Run Sunday 3rd September Sundays Sep 17th, Oct 15th & Nov 26th Saturday October 7th Top left is Marianne running through an obstacle course, top right is Renee in a relay obstacle, just above is Your trainer losing tug of war. To the Left is Jo passing to Leszko. Another to the left is Izzy blitzing in the run. Bottom is Rosyln bitting her chocolate gold medal for winning the Walk. Sunday October 29 Sunday November 12 TBC Sunday December 17 Runners World Sandy Point Half Sandringham A GREAT GOAL SETTER!!! Spring Into Shape Series I, II & III Alexandra Gardens Step into Life Spring Ball Get dressed in your finest and celebrate! Also including Trainer of the Year Awards Fitness Evaluation at the park Lunch/ /Chat Afterwards @ Fasta Pasta Olympic Dream Through the heart of Melbourne Proceeds go to sponsoring Olympic athletes Fitness Evaluation at the park Lunch/Snack/Chat Afterwards @ Fasta Pasta 21.1km & 10km Run 7km Walk 4/8km 10km, 4km & half marathon 21.1 km 10AM Body fitness tests 12:30pm Lunch 1:30pm Winter Meeting

Sunday August 6th Sunday August 13th Sunday August 27th

4.6/9.27km 14km walk/run

12:30pm Body fitness tests

Vote for your trainer!

12:30pm Body fitness tests 10km & 6 km

12:30 pm time trial, upper and lower body, speed and core strength

Instructions:

Healthy Recipe
Pancakes with Apple and Yoghurt Ingredients: 200 g low fat yoghurt, plain or vanilla 1/4 cup lemon juice 2 eggs, lightly beaten 3/4 cup plain wholemeal flour 2 large apples, peeled and grated 2 tablespoons light olive oil

1. 2. 3.

Place all ingredients in a large bowl. Mix until well combined. Heat a non-stick frypan with a little oil over a medium heat. Drop teaspoons of batter into the pan and cook until golden brown on both sides. Remove from pan and repeat with remaining mixture. Serve with yoghurt and a sprinke of cinnamon

4.

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

June

CONGRAGULATIONS TO PAUL AND SHARON HENDERSON WHO WILL BE EXPECTING THEIR FIRST CHILD IN NOVEMBER! THEY APPOLOGISE TO MEMBERS FOR THE LIES REGARDING SORE BACK AS TO WHY SHAZ HASNT BEEN TRAINING HARD.

Merchandise Corner
Please ask your trainer for further details on available Step into Life merchandise items! Coming into the colder months it is
important that you have your training goals in place, ask your trainer for help. $11.00 Writing your goals down in your training diary and constantly reviewing them with your trainer will mean they are more likely to be achieved If you dont have one ask your trainer to order you one for you today

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

June
General News
Training in Winter
Motivation Yes, it is tougher to motivate yourself when the weather is not perfect. The hardest part, as always is scheduling. Planning your week so you make a commitment to attending classes. The second hardest part is getting out of bed in the morning or attending a session in the evening when you are tired and cold. Your Step into Life trainer will keep you motivated with goals setting and objectives, however the best method to stay motivated is to keep reminding yourself of the positive Lifestyle change you made when you joined Step into Life MAY BOOT CAMPS - RECRUIT TRAINING - MARINES TRAINING - NAVY SEALS TONING - NAVY SEALS CARDIO - NAVY SEALS GAMES.

The Beached boot camp package consisted of 5 boot camps over 6 weeks which covered all areas from the muscle burninig to the chest burning and most important the fat burning!!

Health & Fitness Article - STAYING HEALTHY OVER WINTER

Uh oh, here comes that old familiar feeling the scratchy throat, headache, achey body, and a feeling that you just want to be home in a warm bed cuddling up to a large box of tissues. And of course doesnt it always arrive just when you had some important work on, or a special date coming up? Dont fret. With a bit of forethought you can stop it in its tracks and squash it before it gets way out of hand. Take action now with healthy lifestyle changes to prevent the winter ills from taking over your life: Be mentally strong visualise a happy healthy you. Thinking healthy may be half the battle. Wash your hands frequently. Studies indicate that most bugs are found on computer mice, lift buttons, toilet door handles, stair banisters, and telephones. Traditional Chinese medicine recommends avoiding chilled drinks and icecream in winter and instead loading up on hot green tea and warm winter soups Sleep well. Turn the TV or computer off and head to bed early. Immune systems droop when they are tired. Keep exercising. Exercise strengthens the immune system and sweats out toxins. Prepare a winter ills emergency kit of natural remedies to start as soon as you get symptoms. Here are some traditional health boosters. Youll be back to work or out on that date in no time: Garlic: the sure fire treatment for lots of clear runny mucous Echinacea: take this time tested herb to help support the immune response Vitamin C: 1000mg three times per day will help support your immune system, keep your energy levels up, and help to relieve achey muscles. Zinc: the first line of defence where scratchy throats are a common problem Olive Leaf: the best detoxifier when winter ills and chills just seem to keep hanging on Vicki Martin RD, ND. Naturopath, Nutritionist.

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

June
Member Benefits
You will soon receive your Step into Life keying. Please support our local traders, and take advantage of the discounts they offer. All you need to do is show your Step into Life key ring to the staff of participating outlets.

BUDGET BUYS
STEP INTO LIFE KEYSBOROUGH JUNE 2006 DISCOUNT
320-326 Cheltenham Road, Keysborough www.cellarbrations.com.au Present the above cutout when you spend over $50 then receive for 10% off. Join the Wise Buy Club for free & be rewarded for your purchases

Craig & Michelle Wachter

Discount: Present membership card for 15% off (Not valid on public holidays or on other promotions) Pasta is low in fat, low in kilojoules & a good souce of fibre. We use 100% durum wheat pasta because it is superior quality pasta & it has a lower G.I for a slow releae of carbohydrate into the body for longer lasting energy.

Where: 17 Buckley Street, Noble Park Phone: 9547 6712 Discount: Members recieve for 10% off* Specials: Great deals on bulks of food, sweets, drinks and more. (discount excludes milk)

WAVERLY GARDENS VILLAGE CINEMAS

Waverly Gardens Shopping Centre Ph: 9558 4866 vst: www.villagecinemas.com.au $5 Bargain Screen Movie Tickets $8.50 New Release Movie Tickets* Use your keyring to get your family & friends in at these prices too! *See Xmen 3, Poseidon, Cars & Da Vinci Code Shop L02, 250 Dandenong Plaza Phone: 9793 9366 Members recieve 10% off Footwear Specialise in getting the correct fit for YOUR feet using the latest technology with great service! Valid for June SHE COMES TO YOU! Call Donna on

0427 978 860

Members recieve 50% off your first consultation & 10% off consultations thereafter. A fantastic professional mobile massage service that comes to you! Group Sessions Available

BE HEALTHY, HEALTHY FOODS

Where: Shop 13, 236 Lonsdale Street, Dandenong Arcade Phone: 9792 1693

NOBLE MENS HAIRDRESSING

1b Frank Street, Noble Park Phone: 9562 4771
Come in for a friendly service & great haircut. Members recieve 15% off haircuit. Specials: Do colour tips & ladies haircuts too South Eastern Chiropractic Centre 292 Corrigan Road Keysborough 3173 Ph 9798 1402 Dr. Jose & Dr. Kevin For Members: Complimentary initial consultation valued at $65 $30 off a pair of custom made spinal pelvic stabiliser orthotics. Sells isotonic formulas for nutrients that are obsorbed quicker than tablets into the bloodstream. Also sells other products. Where: Sells to you Phone: 0417 524 464 Members receive 10% off

Get expert nutritional advice from Steve Ankers and he already gives 20% off the RRP of Body Building Suppliments. Members get 20% off all the other Suppliments

DANDY LIGHTS
129 Lonsdale Street 9794 7051 Come & see Peter to find the gift / tool for enlightenment. Members receive 10% off

On site service & repair 24 hr. Mechanical Breakdown service, for existing customers Major & Minor repairs Quality Parts All Work Guaranteed

John Matzka 9547 2342 0412 344 532

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

June
Membership Benefits Continued..
NUTRITIONAL CONSULTANT
Maria Pantelidis Present your membership key ring to receive your first consultation free, and 10% off your second Mobile: 0431 704 406 Email: mariagareth1@optusnet.com Huge range of DVDs & Games, great prices. Present your membership key ring to receive 2 free weekly movies with any new release movie rental Once members present their key ring, get 3 things done (pedicure, manicure, waxing) get the 4th free! Already low prices apply & many options available. For Waxing, Pedicures, Manicures & Facials

Salindas Beauty Saloon

Noble Park 9547 5977 407 Princes Highway, Noble Park

Directors Desk Cont. You should all by now have received the Step into Life City to Surf paperwork inviting you to join us at this years Step into Life City to Surf fun run in Sydney. Step into Life as a group have competed in the past 6 City to Surf fun runs and we want to make this years one the biggest one yet. The first year we entered there were 27 brave Step into Life souls who lined up at the starting line. Last year there were 187 Step into Lifers at the start. This year we would like to get well over 200 Step into Life members to the start line. You dont have to be a runner, you can walk and you dont have to complete the run in any record time. Speak to your trainer about the event and about the training that they will be doing leading up to the event. It is a great weekend away where you and your fellow Step into Life members can have a break and have a really good time. A parting thought, Did you know that you spend up to 30% more energy exercising outdoors in the winter months. So to all our 6.00am members around the country , keep up the good work it will all be worth while when summer rolls around All the best Mark Cohen Director

Franchise Directory
VIC Ballarat Bendigo Balwyn North Bentleigh Burwood East Camberwell Carlton North Caulfield Chelsea Cheltenham Cranbourne Croydon Doncaster Essendon Eltham Elwood Frankston Greensborough Hampton Hawthorn Hoppers Crossing Ivanhoe Kew Keysborough Malvern Moonee Ponds Mornington Mt Waverley Murrumbeena Narre Warren Templestowe Thornbury Wellington (Sale) Werribee Wheelers Hill Williamstown NSW Avalon Balmoral Batemans Bay Blacktown Blakehurst Bronte Chipping Norton Drummoyne Glenmore Park Leonay Manly Parramatta Penrith Rose Bay Rushcutters Bay Sans Souci SA Campbelltown Blackwood Golden Grove Magill Morphett Vale Mt Gambier Modbury Port Lincoln Prospect West Lakes QLD Broadbeach Chermside New Farm Runaway Bay Wilston WA Hillarys Illuka Subiaco Willetton ACT Deakin Gungahlin ANU NT Casuarina

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

June

TIMETABLE
We are working on a perminant indoor venue for toning sessions for when its cold

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

6 am Toning 9am Toning 6 am Cardio 9am Toning 6am Cardio 9 am Toning 10am June 25th Fitness Evaluation

6 pm Cardio

7:15 pm Cardio 6:30 pm Toning 6:30 pm

Bookings essential for ALL sessions

Kick Boxing 6:30 pm Toning

Training Sessions suitable for all ages and fitness levels Cardio Toning Kick boxing Fit ball Stretch n Flex Rubberised Resistance Boot Camp A fun and motivational session that improves overall health, heart and lung Fitness. Improves muscular strength and endurance, body tone and shape and postural stability. Self defence moves to combine a cardio and toning workout in one. Excellent for core stability providing effective muscular strength and endurance, body tone and shape. Enhances flexibility through yoga-based activities for balanced health Great all-over body workout using Rubberised Resistance Bands A tough army style, test your limits workout session dates from your trainer.

Week Commencing
Mondays 6am Tuesdays 9am & 6:30pm Thursdays 9am & 6:30pm Saturday 9am

TONING SESSIONS 12th Jun 19th Jun 26th Jun 3rd July 10th July 17th July
Resistance Band Resistance Band Weights Fitball Fit Ball Fit Ball Resistance Band Weights Weights Weights Fit Ball Resistance Band Resistance Band Resistance Band Weights Fitball Fit Ball Fit Ball Resistance Band Weights Weights Weights Fit Ball Resistance Band

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au