54- fresh air newsletter august 2009 keysborough

8/12/2019 54- Fresh Air Newsletter AUGUST 2009 Keysborough

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Timetable (note the changes are in bold)Monday 9:30am

Cardio6pm

Cardio7:15pmCardio

Tuesday 6:00amToning

9:30amToning

6pmToning

7:15pmToning

Wednesday 6:00amCardio

6:45pmCardio

6:45pmPowerflex

Thursday 9:30amKickbox

4:15pmKickbox

6:00pmToning

7:15pmToning

Friday 6:00amCardio

4:15pmPowerflex

6:45pm BootCampsAugust 7

thto 28

th

Saturday 8:45amKickbox

Victorian Mini Olympics Sunday August 30th

Bus leaves wachter 7:30am

Au ust 2009, Issue 35tep into Lifehone:(03) 8502 8775 or 0423 852 262 E-mail:[email protected]

PLEASE SEE LAST PAGE FOR CHANGES IN TONING ROTATION

Local NewsOver the last month we have made changes to sessions, planning,

timetables, routines and as we run & open more of our sessions, I

have felt more inclined to practice what I preach. I run every Sunday

morning feeling more focused, awake & alert as I attend church

straight after. I have been reading emails & assessing goals of

members, seeing your goals achieved one at a time, I myself have

felt more inspired & passionate about what I do & how not only to

help, but how my members have helped me. Many of you are feeling

success & achievement, and the more I notice you feel it, the more I

feel it & want others to. Therefore I have changed my statement

online, at http://www.stepintolife.com.au/trainers.php , I have

realigned my goals to what I want to achieve in every one of you,

I am now more focused, fit, energetic, happier & feeling more

successful than ever. Thank you & WE will inspire others to be & do

the same.

This month, bring your friend to 3 FREE TRIAL sessions so that they

may share in what you have achieved & they may have the same

experience that you have. This month is PUNISH THE TRAINERS -

Earn points for your team by attending sessions, BootCamps, fun

runs, bringing friends to sessions, wearing your SIL gear at sessions

for only 1 team will be rewarded by punishing YOUR trainers! Be

apart of designing & delivering the punishment by being on the

winning team, teams will be emailed out & displayed at sessions.

Directors Desk

The feel good factorDear Members, family and friends

While talking to a prospective franchisee I was reminded again ofhow fortunate we are to be involved in an industry that provides somany people with a positive and life changing experience.

Our industry is based on the premise of health and well being andall its fundamentals revolve around a healthy, positive andmotivational way of life.

The potential franchisee I was talking to was involved in the gamblingindustry and his explanation of why he was looking for a change wasthought provoking to say the least. His description of the atmospherethat surrounded him at work every day was best described as,negative, desperate, despairing, tense etc.

Continued on page 2

Photo is taken from a kickboxing session on aSaturda mornin in Jul at wachter reserve.

AARON & MONICA PUT THEIR BUTTS ON THE LINE!


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Training ClubAchieving your goals at Step into Life

New MembersWelcome!

Bianca Prins Anita Plavcic

Deb Bensley Kerrie Gubbles

Shanta Chandrasegran Dylan Redman

Welcome Back!Donna Marshall Donna Fincham

Brent Van Rooyen

Goal setting is a key element to gainingfitness, weight loss and improved healthbenefits. At all Step into Life sessions we addtraining points to your training club tally (youcan see your total on your fortnightlyperformance report).

Points gained are a measure of yourcommitment to your training.

Ask your instructor to help you set some time

lines for your goals.

Awards achieved in August:

50 pointsMiranda EdwardsTrish Griffin

200 pointsEdwin KeechaSrete CvetkoskiRoshelle Cerveira

500 points

Member BirthdaysHappy Birthday!

Choose a raffle prize as a gift!1st Danielle Hollow

10th Salinda Dias

10

th

Tricia Suttie11th Sharon Henderson

22nd Varlie Barnes

27th Sam Lindsay

Directors Desk continued

If you asked your trainer what is the best thing they like about their job they will all tell you what a thrill and buzz they get from seeing youtheir clients achieving your health and fitness goals.

There is no more rewarding feeling than being instrumental in the positive lifestyle change of a person and seeing that person strive toachieve goals that they never thought were possible.

A few years ago I was fortunate enough to meet Sally a new member just starting at one of our Step into Life venues. She was tentativeat first but felt that she would give Step into Life a try (only prepared to do cardio sessions and only wanted to walk).

At one of her first few sessions she called me aside and said I think I have bitten off more than I can chew, I am not sure if I can do this. Ireassured her that her fitness would improve and that all she must concentrate on was small little goals along the way.I had no contact with Sally for about six months and about two weeks ago I bumped into Sally again at one of her sessions. I was bowled over!!!!

There before my eyes was this lean mean fighting machine. Sally had lost weight and was looking fantastic. She was bubbling with confidence and told mehow she now does toning and boxing as well as her cardio classes and loves every minute of it.I reminded her of the day when she told me I cant do this and we both had a good laugh in fact the other Step into Life members standing around andlistening to us all clapped when they heard the story.

Our trainers are passionate about their jobs and their clients and their biggest motivation is to see you prosper and achieve all that you set out to do.

All the bestMark CohenCo-Director


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Member Profile Questions.Where were you born?Adelaide, South Australia.What is your current profession?Disability Worker

What sports have you been involved with during your life/bestachievement?Six years of Ballet during Primary School, Swimming and Yoga.

What is your favourite naughty treat?Chocolates, cake and anything sweet!

What primary and secondary school did you attend?

North Adelaide PrimaryCroydon High SchoolEnfield High School

What is the nicest thing anyone has done for you?Given me a big box of chocolates.

What is your goal for the next six months, exercise or other?To keep attending Step into life classes at least once a week. Andstay healthy and fit and maybe lose a few kilos

Interests and hobbies?Films, reading, writing, travel, music and baking.

What is your favourite session and what results have you seensince starting SIL?My favorite session depends on the week and the weather.I feel a little more fiter since I've joined SIL.

Chloe Trindall

Al has been a member of Step into LifeKeysborough since February 2007

Member AchievementsCongratulations:

9 Week Challenge & Goal Changes Results:FitCat:6 Chia Taing!6 Josh Shaw6 Miranda Edwards

Congrats to Ben, Ly & Mel V for losing more weight in the last month!

Members: Update your results in your diary so we can share &celebrate your achievements.

Next Target Events:Fun Runs: Sandy Point Half, Dingley Dozen, Spring into ShapeFitness Tests: First week of SeptemberSpring: Only 4 weeks! then Summer: 16 weeks (shed those winter coats!)

MerchandiseKeep warm this winter and try one of the following on for size.

www.stepintolife.com/treat-yourself.php

Polar Fleece Vest$38.00 Spray Jacket $36.00

Events What is happening? Id love to join in!WHEN DETAILS TIMES

July 30thtoAugust 2nd

Step into Life Conference 09Kickboxing will be run at 9:45am by

Monica (pls advise if you cannot attend)

All sessionsare still on.

MONTH OFAUGUST

PUNISH THE TRAINERSCOMPETITION Sat Sep 5

th 10am

Runs duringSeptember

August 7th BOOTCAMPS 4 weeks Fridays6:45pm

August 16th FUN RUN - Sandy Point HalfRun/walk or Support our friends

7km10km

August 30thSunday

7:30am Busleaves Keysie

STATE EVENT S.I.L Mini OlympicsTrophies: Best Overall Performer &

Team Spirit Award Go Kommandos!Training for this is on Sundays 8:30am

8am10/5km run

5km walkRelay events

Sat Sep 5thSun Sep 11thTues Sep 13th

FITNESS TESTAchieve your Goals,

Create more targets to hit!

8:30am Sat6pm Sunday6am Tuesday

September 14th

FUN RUN Spring into Shape I 4/8kmSeptember 20th FUN RUN Dingley Dozen

Our Local Braeside Park Fun run3/6/12km

September 27th FUN RUN De Castella Run (Hard) 5/10/15kmOctober Keysie Competition many games Compete in


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Health & Fitness ArticleWINTER is the most important time of the year to maintainMOTIVATIONWhen you're busy and tired during the colder months, it's easy to put off exercise till tomorrow. But sticking to a regular fitnessroutine is vital if you want to stay in shape and take care of your health. The two biggest challenges associated with exerciseduring winter are finding a place to train outdoors, indoors or at home and finding the motivation to stay active.

Outdoor exerciseThere is usually no reason why you can't continue a wide range of activities all year round, provided the weather isn't extreme.

Wear suitable clothing. Fabrics that keep moisture away from your skin will prevent you becoming wet and chilled.Walkers and joggers should wear brightly coloured or reflective clothing to increase visibility.

Wear a hat. When going out in the cold, it is advisable to wear a hat. About one-third of your body's heat loss occursthrough the head. Dress in layers. Wear plenty of light layers so you can gradually peel them off as you become warm. You should be a

little cool starting out. Exercise caution. Beware of slippery surfaces. It's also wise to perform a longer warm-up in cold conditions. Keep your fluid levels up. Drinking water regularly is just as important during winter as it is in summer. Cold weather

stimulates urine production, and every breath you can see is water droplets being exhaled from your body.

Avoid winter weight gainPeople often gain weight in winter because they become less active, eat more food, and spend less time outdoors. A study of 195Americans, published in the New England Journal of Medicine, showed a significant increase in the storage of fat tissue duringwinter that was not reversed during the following summer.To counteract winter weight gain, look for ways to stick to your regular exercise routine, and monitor your intake. Tomato andvegetable-based soups are a great way to fill up on high-nutrient foods without too many kilojoules.

Don't get SAD this winterBad weather and a lack of sunlight can trigger a mild form of depression known as seasonal affective disorder (SAD). SAD ischaracterised by a lack of energy, increased eating, longer sleep and weight gain. It often strikes during winter when the numberof daylight hours is reduced, however, it can be helped by spending more time outdoors in the fresh air.

Staying motivatedDon't use the cold weather as an excuse not to exercise. Use these motivational tips to help keep you on track.

Stay close to home. Choose a place to exercise that is comfortable and close to where you live or work. Lack of timehas been identified as the number one barrier that stops people from exercising, so it makes sense to minimise yourtravel time.

Train with a friend or partner. Finding a training partner with similar goals to you can add enjoyment to your exerciseroutine, and serve as an additional source of motivation. Having someone else depending on you can make the differencebetween a pre-breakfast workout and a morning on the couch.

Expect setbacks, and learn from them. There will always be times when things don't go your way, or you have a littleless time. It's easy to find excuses not to exercise, and sometimes they are genuine. Don't quit, just make adjustmentsand change your direction.

Just do it.Don't ponder your workout; just get started. The more you think about it, the more likely you will talk yourselfout of it. Once you're in motion, you'll find it easier to continue. While it is admirable to think, talk and read about exercise,there is no substitute for actually doing it.

What motivates you?Different people have different 'thinking styles', which means different strategies will work to keep you motivated. You might workbest at your own pace, for example, or you might respond to a bit of healthy competition. Or setting yourself goals over the coldermonths may be the way to keep you inspired and on track.


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Laney & Shivani show off their moveswith an ab cycle little did they know

they were being photographed.

Workin the abs hard Saturday morningsgo Al, go Doris!

Our Remedial Massage therapist atwork Massages during the day & beat

the bag late at night

A key comment toachieving yournutrition goalsNo matter what your nutrition goals may be,in order to be successful it is absolutelyessential that you have a written plan inplace. This of course takes some time andeffort but the end result makes it allworthwhile.

Writing a rough meal plan for the weekahead and then shopping accordingly willnot only ensure a more balanced approachto your diet but will save you money too.Plan for variety with all food groups i.e.choose a colourful array of fruit andvegetables, plan to have meat, chicken andfish included within your week. Experimentwith new recipes thereby discovering newfoods such as legumes and tofu. Alwaysstock up on emergency foods such asfrozen vegetables and canned products,these can become extremely useful towardsthe end of the week when all the freshproduce has run out.

Dont forget to add snacks to your shoppinglist. Snacks are an essential part of ahealthy eating plan. Fuelling your body atregular intervals with tasty, low fat snackswill ensure that you never allow yourself tobecome too hungry. Snacking reduces thelikelihood of binge eating later on in the day.In addition energy levels will be maintainedand your metabolic rate raised. Planningahead is essential, so get pen to paper andmake a plan today.

Prepared by:

Vicky KurielBSc.(Exercise Physiology), Master of

Nutrition & Dietetics (APD), SportsDietitian

Quote of the Month"Your belief determines your action andyour action determines your results... butfirst ou have to believe." Mark Victor

Some old photos


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MembersBenefitsDiscounts & Offers

Please support our national andlocal traders, and take advantageof the discounts they offer.Simply, show youre Step into Lifekey ring to the staff ofparticipating outlets.

SUBSCRIBE &

SAVE OVER 43%Treat yourself and your partner,mate or even your neighbour andsubscribe to Men's Health andWomen's Health magazine for JUST$26 every quarter by automaticcredit card payment. You'll SAVE amassive $85 off the full price in thefirst year. Plus both of thesefantastic magazines will be delivereddirect to you FREE. Also, this offers RISK FREE - you can cancel atanytime, no questions asked!

SAVE yourself over 43%

www.subscribetoday.com.au/8201

Fresh Right Now

Planning yourshopping?

Want to eat healthybut cant keep trackof the fruit & veggies

in season?

www.FreshRightNow.comThe easy way to find out what is in

season.

Become aTrainer

Get qualified

Step into Life has a fantastic opportunity for

you to become a qualified Personal Trainer.

We are inviting Step into Life members thatwould like to learn about becoming aPersonal Trainer to an obligation freeinformation session. We will tell you howeasy it is for you to become a qualifiedPersonal Trainer.

Every member that attends the Info sessionwill automatically receive a $500 vouchertowards the cost of a Cert IV PersonalTrainer.

Call1 300 134 136

for moredetails

We have Franchise territoriesavailable throughout Australia and New

Zealand.If you know any trainers or people with aninterest in health and fitness that wouldlove to run their own Franchise business,please let them know about this excitingopportunity.

$1000 referral bonus for any one you referthat becomes a Franchise owner.

Local Members BenefitsDiscounts & Offers Present your Keyring

DANDENONGSKATE CENTRE

41 PRINCESS HWY, DANDENONG 9794 8039

Receive20% off

KINGS

COMPLEX366 BOUNDARY RD, DINGLEY 9558 3222

Receive10% off

LE MANS

GRAND PRIX

11-55 WATERVIEW CLOSE, DANDENONG STH 8787 8178

Receive15% off

MembersPrices & $5

offmembership

Cnr Nepean Hwy & Warrigal Rd, 9583 1244

Membersreceive 2

Games for$15

(usually$20)

401 PRINCESS HWY, NOBLE PARK 9547 5977

2 FREEweeklymovieswith any

new releasemovie rental

0422 248 283 SOUTH EASTERN SUBURBS

Receive25% off the

sessionfees

SPRINGVALE 9547 4774

www.mycmsite.com.au/michellek

ReceiveExtra Free

Gift

WAVERLY GARDENS 9546 8721DANDENONG 9706 8211

10% off allitems in

store(excludingsale items)

SHOP 40 ENDEAVOUR HILLS SHOPPINGCENTRE 9706 2234

20% off*Excludesspecialitems

12 Douglas Street, Noble Park 9562 3720

10% off DryCleaning &

Alterations.

Specialising & Consulting in Nutrition & Supplements

ROBERT HEERAMAN 0412 606 943

20% off theRetail Price& ongoingnutritionalassistance


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Franchise Directory

We do it outdoors

VICBerwickBox HillCamberwellCarltonCaroline SpringsCaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendon

ElthamElwoodGlen IrisGreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysboroughLilydaleMalvern EastMill ParkMoonee PondsMornington

Mt WaverleyMurrumbeenaNewtown-GeelongPakenhamPort MelbourneReservoirRichmondRingwoodSouth YarraSt KildaSunburyTemplestoweThornburyVermont SouthWantirnaWellington - SaleWerribeeWheelers HillWilliamstownWodongaYarraville

QLDBroadbeachBuderimEverton ParkKawanaLockyer ValleyMackayPacific PinesRunaway BayWilston

SA

CampbelltownBlackwoodGawlerGolden GroveFlagstaff HillKensington GardensMawson LakesMitchell ParkMt GambierModburyNorthgateNorth HavenProspectWest Lakes

Henley BeachHallett CoveSeacliffUnley

WACanning ValeCarineCockburn CtrlEdgewaterIlukaMargaret RiverStirlingSwan View

Quinns RockWembley

VICBalwynBeaumarisBendigoBentleigh

ACTANU

NSWAlburyAvalonBaulkham HillsBlacktownBlakehurstBurwoodCamdenCollaroy

CranebrookCronullaDrummoyneEarlwoodFrenchs ForestGlebeGlenbrookGlenmore ParkKellyvilleManlyMirandaParramattaPeakhurstPenrith

Queens ParkRose BayRushcutters BaySans SouciShellharbourSt ClairSt IvesSutherlandTerrigalWarners BayW. Pennant HillsWilloughby

New Zealand

AucklandBrowns Bay

Local Members Benefits FoodDiscounts & Offers Present your Keyring to receive:

CAF

SHOP G1 PARKMORE SHOPPING CENTRE9769 1466

Receive a FREE hot drink withany meal purchase.

(effectively works out to 20% off)

NOBLE PARK - Cnr Douglas St & HeatheronSANDOWN Cnr Princess Hwy & Browns Rd

FREE bottled water or yoghurtwith every sub/wrap purchase

(effectively works out to 20% off)

FASTA PASTA

EYSBOROUGH

330 CHELTHAM ROAD, KEYSBOROUGH

Receive 25% off total bill.Max $20 off.

Receive 10% off any meal

Healthy Choices are available

MehfilIndian Restaurant 9798 7544

291 Corrigan Road, Keysborough

Receive 20% offSunday to Thursday Evenings

Open 5pm to 10pmCash Only

BUDJET BUYS

17 BUCKLEY STREET, NOBLE PARK

10% off

(discount excludes milk)

Mordialoc Kebab9590 9154

204 Lower Dandenong Road

Kebab & Can for $8(works out to 15% off)

110 Hemmings St Dandy West 9791 7498

FREE use of the DogwashFacilities. B.Y.O Shampoos,

towels etc.

Toning Rotation what to bring to toning sessionsPLEASE NOTE THE CHANGES IN THE ROTATION IS WEEKLY

JULY 28TH

& 30TH

AUGUST 4TH

& 6TH

AUGUST 11TH

& 13TH

FITBALL BANDS WEIGHTS

AUGUST 18TH

& 20TH

AUGUST 25TH

& 27TH

SEPTEMBER 1ST

& 3RD


SEPTEMBER 8TH

& 10TH

SEPTEMBER 15TH

& 17TH

SEPTEMBER 22ND

& 24TH


54- fresh air newsletter august 2009 keysborough

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