83- fresh air newsletter january 2012 keysborough

8/12/2019 83- Fresh Air Newsletter JANUARY 2012 Keysborough

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2/14

GOPT RevitalisationThe ultimate outdoor training session for building maximum fitness, burningcalories and increasing endurance. This session ensures massive cardio varietyusing different terrain, intervals, games, boxing, buddy cardio and cross training- catering for the first time exerciser to the super fit and marathon runner.

The ideal outdoor full body strengthening and sculpting session. Using a vastarray 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 ultimatefirm body.

The empowering outdoor cardio and strength session combining boxing, kickingand self defence techniques. Punch, kick and jab your way through a fun andhighly motivating session that will calorie burn, build strength and leave you witha healthy sense of achievementno previous experience required.

The ultimate session to improve your core strength, posture and musclebalance. A fit ball used outdoors and combined with dumbbells and crosstraining, 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, corestrength and flexibility. Inspired by pilates and yoga, this session will tone yourbody, provide postural strength, injury prevention, flexibility, balance, clear themind and relieve stress.

Test your limits! An inspiring cross training session using boot camp style drillsto mould you into shape. The outdoors provides the perfect environment to use

weighted bars, ropes, medicine balls and buddy drills to maximise fitnessimprovement, while strengthening and toning your body. Work as a team andleave feeling pumped!

Experience the ultimate group outdoor motivation and reach new targets withour fun run training program. Feel the exhilaration of crossing the finish line withyour trainer and fellow members supporting you all the way - you'll be surprisedwhat you can achieve, and what fun it can be!


3/14

Local News Training ClubAchieving your goals at Step into Life

New MembersWelcome! Welcome Back!

Sam Hovenden Melissa Brown

Member BirthdaysHappy Birthday!

2ndGlenn Lee4thCliff Durkin

10thAnthony Choy13thMaria Zagarelos

15thTanya Thomson17thJake Lucas

17thTaniae Wong18thRoshelle Cerveira20thSrete Cvetkoski

21stRoz Fincham24thAshlea Smith24thCandice Perry

29thJose Fonda

Goal setting is a key element to gainingfitness, weight loss and improved healthbenefits. At all Step into Life sessions weadd training points to your training clubtally (you can see your total on yourfortnightly performance report).

Points gained are a measure of yourcommitment to your training.

Ask your Trainer to help you set sometime lines for your goals.

Awards achieved in December -

50 pointsShane MckenzieJames Berry

500 pointsGillian Grigg

Step into Life Keysborough Celebratesthe beginning of its 8thyear this month!

Please check out very important updatesto the Keysie Challenges on page 9!

Our 2ndKeysie Ball is gonna be held thisyear at the Dingley International onSaturday 21stof July! Start thinking

about what to wear and how you wannalook! Train up!

Training for some of the Tough stuff? Eg,Run 4 Kids, Melbourne Marathon, Tough

Bloke/Chick, Tough Mudder.Need the strength? Our toning sessions &

Bootcamps can help!Need the endurance? Our cardio sessions

& running package can help!Please check our event page for starting

dates to packages. Make sure youre doingwhat it takes to achieve what you need to

this year.

Spring into Shape Race 3 Results

Name Distance Time

Jules 4km 36.12Lia 4km 36.13

James D 4km 17.33Jess 8km 44.50

Tegan 12km 1.34.52


4/14

Member Profile

Hector Carballido

Hec has been a memberAt SiL Keysiesince October 2010

Questions

Where were you born?UruguaySouth America

What is your current profession?Store Person

What sports have you been involved withduring your life/best achievement?Volleyball, badminton, soccer (indoor & outdoor).

Best achievementwinning final

What is your favourite naughty treat?Gelati, ice-cream & chocolate

What primary & secondary schools did youattend?St Josephs Primary SpringvaleMazenoid College - Mulgrave

What is the nicest thing anyone has ever donefor you?

Given life (by my parents)

What would you like to achieve (fitness wise)in the next 6 months?Lose stomach, tone up more, reach level 7 fitness

What are your Interests/Hobbies?Fashion, photography, music, people ... living life

What is your favourite SiL session & whatresults have you seen since you started?

Cardio & kickboxing. Endurance, stamina &strength has increased

EventsootCampP CK GE Summer Package beginsSaturday, January 7th6am

JANSun22nd

XOSIZE Triathlon Series RACE 3 http://www.starttofinish.com.auTri-athlonS

Race #3 Elwood

Important Fitness Assessm ent 7pm Mon, Jan 23r &

6am Tues Jan 24thJANSun29th

Womens TRIATHLON

Womens Starter Triathlon100m Swim, 3km Bike, 500m

Run

ndurance Package Mondays 6 & 13 FebPackage Begins Sunday 19thFEBFri24th

SiL Keysie 8 Year Party 7 YEAR SiL KEYSIE PARTYCome & celebrate with us as webegin our 8thyear! It all began atWachter in January 2005.Friday Date night at the park

FEBSun26th

Pakenham Fun Run Join the other 7 local Stepinto Life venues & the locals

for a5km walk/run or

10km runFEBSun26th

XOSIZE Triathlon Series RACE 4 http://www.starttofinish.com.auTri-athlonS

Race #4 Sandringham

MAR

Sat3rdSun4th

Tough Bloke Challenge www.toughblokechallenge.com.auit has the toughest chickchallenge category also!

6km of running & army obstaclesPut your BootCamp training to

the test!MAR31

ST

&APR1

ST

16km army obstaclecourse, do it in teams!See our team sheet at

sessions for more detailsAPRSun1st

Run for Kids 2012 www.r4k.com.au 5.2km Walk/Run

14.38km Run
http://www.starttofinish.com.au/http://www.starttofinish.com.au/http://www.starttofinish.com.au/http://www.starttofinish.com.au/http://www.starttofinish.com.au/http://www.starttofinish.com.au/http://www.toughblokechallenge.com.au/http://www.toughblokechallenge.com.au/http://www.starttofinish.com.au/http://www.starttofinish.com.au/http://www.r4k.com.au/r4k/default.asphttp://toughmudder.com/http://www.starttofinish.com.au/default.aspx?s=eventdisplay&id=2307http://www.starttofinish.com.au/http://www.toughblokechallenge.com.au/http://www.starttofinish.com.au/http://www.starttofinish.com.au/


5/14

Merchandise The weather is warming up! View our range of

dri-fit singlets for training

Cotton TrainingClub Special!

Only$10.00 each

Ladies & Mens Outdoor singlet$25.00

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

Ladies & Mens Athletic singlet$36.00

Our t-shirts/singlets are

Dri-Fit micromesh,

hi-tech moisture

removal fabric.

Protection against UV-rays is essentialstay protected with a Step into Life cap

Visor$11.00

Mesh Cap$24.00

Cap$20.00
http://www.stepintolife.com/treat-yourself.phphttp://www.stepintolife.com/treat-yourself.php


6/14

With the festive season over, most of us find going back to work quite challenging. If you are fretting over fast-approaching deadlines due to a short month and poor attention as a result ofbeing back at work from an amazing break, you will find a few tips below to helpyou re-focus.

Lets start here: Do you spend an ungodly amount of time sitting at a smalldesk? At a certain time during the day, how would you describe your posture atthe desk? If you typically sit crumpled, stiff and beady eyed working on acomputer, make sure you follow some of the following pointers to avoid workgetting the better of you.

1.Stretch - To ease your muscles, stretch between regular intervals. Get up,walk around the office corridors and drink a glass-full of water. When you come back, sit straight at your desk and seethe difference!

2. Work in IntervalsTry working in 90 minute blocks. When you concentrate on tasks in blocks of time, you increaseyour productivity.

3.Unstimulated TimeWrite down the 5 things that must happen today that will make the most difference in your day.Set aside at least 3 hours of unstimulated time where emails or calls are not constantly popping up to take you awayfrom what you need to complete. This will ensure that you get more done with the attention you have.

4. Begin your day well How you start your day sets the tone for the remainder of the day. Do some exercise ormeditation. This will give you the energy and alertness to cope with whats ahead.

5. Eat well- Eat food that does not leave you sluggish and bloated. Summer is the perfect time to try out some newsalad recipes and to detox from all the indulgence over Christmas.

6. Shift your energyWhen you find your energy wanning, go for a quick walk outside or breathe in some fresh air.When you take short breaks after intense concentration, you shift and recharge your energy. This will assist you inconcentrating on the remaining tasks.

7.Mood Boosters - Add a dash of green and put some plants near your sitting arrangement. Use bright colours toboost your mood. Experiment with the furniture arrangement if possible, to bring about welcoming change.

Follow these simple tips at work and see the difference!

Health & FitnessBack to Work - Desk Attent ion Disorder


7/14

With an abundance of holiday food, it can be easy to ignore your bodys normal fullness signals and overeat at

Christmas. And when the family get-together becomes a sit-down feast from dawn to dusk

and beyond, the calories can really stack up. Here are some tips to manage your weight

this holiday season.

If you do indulge, keep the number of indulgent days to a minimum. Sure, you may

celebrate Christmas Day, New Years Eve and New Years Day, but be aware that a

month-long feeding frenzy can take its toll of your waist line.

Opt for weight maintenance over the holidays. Attempting to continue weight loss over

Christmas may set you up for failure. If this sounds like you, aim to keep your weight

stable.

Inform family the week before they arrive that there is no need to bring food. You have

this covered.

Let people know you dont want food as gifts, especially chocolates, lollies or nuts.

Eat fewer calories during the day if you have a big evening dinner planned.

Keep between-meal snacks in small bowls and put away packets or jars of nuts and lollies so they are out of sight.

Keep your physical activity routine on track. An after-meal walk or backyard game will help you digest your food andcounteract the calories.

Buy active presents for the kids. Examples include bicycles or sports gear.

Plan a family day out at the park, zoo, or indoor game centre to get people moving again after Christmas Day. Book

an adventure holiday rather than a few lazy days poolside.

Ask for an active present, such as gardening tools, a rock climbing course or weekend at a health retreat to kick-

start your New Year program.

Matt ONeillBSpSc, MSc, APD, AN,Nutritionist, Sunrise &

Morning Show

Health and FitnessWaist Wise Christm as Tips


8/14

Matt ONeillsMetabolic Jumpstart

Read what Step into Life members think about the program so farFirst I would like to say a MASSIVE THANK YOU to Step into Life and Metabolic Jumpstart.My life has changed so much, well not only my life but I have changed I'm continuallysmiling...I'm real happy!!! When my trainer first spoke to me about M.J I was excited to thinkthat someone was going to tailor an eating plan just for me, and that my trainer would bethere every step of my journey. I think that can be an issue that you don't have any personalsupport. And as I went through my first two weeks it was tough, man it was tough I felt reallyblah. But as the sugar cravings left and I started to follow my plan and fill my body withnutritious wholesome foods, and lots of water, I felt my energy levels rise and more so in theafternoon where I would look for that hit to get me through until tea time.

I have really noticed the difference in my training at Step into Life, I have more energy to power through the sessionnow, where as before I would struggle, and itsamazing what happens when you fuel your body correctly!! I feel healthy,and my skin is clear and kinda glowing, also I'm never, I repeat NEVER hungry, which is fantastic because I'm nottempted to binge on high fatty foods anymore as I'm way too full. And as for treats, absolutely but I know that I have todo some extra exercise if I want one, so that may mean I do an extra session at Step into Life, cause as my trainerkeeps telling me at least 3 sessions will bring about change and shock the body :)So from the weight that I've lost andthe cm's also, I feel great and still pumped to continue on my journey. I just want to shout out to the whole world, somany people are missing out, and it's because of Step into Life that I'm on the right track.

Cindy , Step into Life Albu ry, NSW

Metabolic Jumpstart is part of my healthy lifestyle, it showed me how to mix and match differenthealthy food groups to achieve my goals. I lost 3.1 kg in 3 weeks! Being part of a Step into Life

member I am very fortunate to have this available.

Lou , Step into Life Fulham Gardens, SA

I found it quite easy to follow and to make the eating interesting with the chart on the exchange food. It really is not adiet but a healthy way of eating. I must admit I did stray a few times on weekend parties etc. But it was easy to get backinto it. It has given me the rules on what is the right amount to eat. I would recommend it to my clients any day. I feltvery good on it and will keep it up.

Thanks again for bringing this into our Step into Life routine. And while I am here this is the best form of exercisesession I have ever done it s just a way of my life now and am feeling so good about myself.

Bev, Step into L ife Wodo nga, VIC
http://food.it/http://food.it/


9/14

Gill Grigg

First Session15thDecember 2010

Total # Sessions116

Fitness Tests5

BootCamps1 in Total

1 Recruits1 Running Package

KEYSIESBI EST CHALLEN ESCHALLENGE #1

STRENGTH

Complete 38TONING/POWERFLEX

SESSIONS

CHALLENGE #2

NUTRITIONAL

Complete theMETABOLICJUMPSTART

program & SIL FISH OIL

ORDER FROM US

CHALLENGE #3

CARDIO-KEYSIE CALENDER

EVENTS (NEWSLETTER)-OWN JOGS/RUNS

(AT LEAST 40MIN EACH)

- 2- CARDIO SESSIONS(WILL NEED TO DO SOME 6AMS!)

CHALLENGE #4

WEEKEND

Complete 12 of21 bootcamps(4 need to double up withkickboxing on Saturdays)

CHALLENGE #5

HELP YOURBIGGESTBUDDY

pdate

305

10

18

6 weeks left!

BRONZE (1 challenge completed)Matti Daz Jacko James D VanBrock Brent Hec Nigel Renee

Alex Joseph Theresa Lia Ben

Lyly Silvana Alun Vet KPSin Tegan Nic Trace W Liz

Shaz Roger Mario Rob

Many have completed the Metabolic Jumpstart if

you need to get on it or repeat it do it quick!

PLATINUM (2 challenges completed)Jackson Taylor (Cardio & Nutritonal)

A few are close to qualifiying for this

one too! Be sure you do the fitness test

Mid January as its one of the Keysie

Calender Events! Dont forget to record

everything in your training diary!

GOLD (3 challenges completed)There are 24 BootCampers Bookedinto the Summer BootCamps! Go

for the Weekend Challenge guys!

But dont forget to double up 4 of

em with kickboxing on

Saturday mornings!

So Far.... these people have qualified at these levels:

ANY 1 OF THESE CHALLENGES QUALIFIES YOU TO COMPETE IN BIGGEST LOSER/GAINER COMP


10/14

Healthy RecipeAt Last - Guilt Free Eating!

ChristmasStuffing

Balls

Serves: 24 Prep: 15mins Cooking time: 30mins

1 serve = 1 stuffing ball

Ingredients

150g dried cranberries (craisins)

1Tbs oil

2 small onions finely chopped

500g turkey or chicken mince

150g sourdough bread chopped

cup chopped parsley

2 eggs

oil spray

Method

1. Preheat oven to 180c. soak craisins in boiling water for15 mins.2. Heat oil in frying pan and cook onions until soft and

golden.3. Transfer to a large bowl; add mince, bread, parsley and

eggs.4. Drain craisins, add t o bowl and mix together well. With

damp hands roll into golf ball sized balls.5. Add to baking pan, spray will olive oil ad cook for 30 mins

until golden brown.6. Can be served as an addition to roast meat or even used

as finger food snacks.

MJ Nutrition Matt ONeill www.MetabolicJumpstart.comExchanges per serve

0.25 0.25 0.5

Nutrients per serve312kJ (75cals),5.0gProtein, 2.88gFat, 0.7gSaturatedFat, 7.0gCarbs, 4.2gSugars, 0.7gFibre, 58mgSodium

Source: Modified from Woolworths Fresh

Steps to Jumpstart yourMetabolism!

Tired of conflicting diet advice? Re-wire your appetite andre-ignite your metabolism through Matt ONeills MetabolicJumpstart. This 4 week program provides you with acomplete metabolically matched diet plan, report &program.

For only $49.95you will receive:

Body shape assessment and health risk profile Personal calorie burning times for specific foods Menu plan sample with meals and correct portions Nutrition targets for kj, calories, fat, protein and carb Daily food group exchanges Mix & match guide Motivational Pack posted to you with 8 daily targets,

fridge cards, fact sheets and special offers Access to My Jumpstart Online with audio guides,

weekly checklists, faqs and discussion posts

Enhance your results with your FREEMJ Plus + program

(worth $120 per year) when you sign up through a Stepinto Life trainer for the duration of your membership, andreceive:

Weekly motivational emails and articles Motivation Planner MJ Recipes Tip Sheets Expert interviewsfrom hormones to intolerances Downloadstools and templates Ongoing support & expert advice from Matt O Neill Access to seminars online Supermarket foodsMJ Exchanges

For more information talk to your trainer.
http://www.metabolicjumpstart.com/http://www.metabolicjumpstart.com/http://www.metabolicjumpstart.com/http://www.metabolicjumpstart.com/


11/14

Referrals

Refer a friend and well give youanything you want!

At Step into Lifewe value your patronageand the people you refer to our program.

Thank you for giving a gift of good health and fitness to yourfriends and family by referring them to Step into Life.

In return for your support, we would like to give you a gift youvealways wanted. Yes, anything you want - provided it can bepurchased from a store which takes an eftpos machine.

With our new Step into Life Any Store Gift card, you can useyour referral gift card from us to purchase almost anything.

Refer a friend today to your trainer or another Step into Lifefranchise location, and for each friend who joins as a result ofyour referral, you will receive a Step into Life Any Store Gift Cardto the value of $25.

http://www.stepintolife.com/tell-a-friend.php

Become a Trainer

Get qualified

Step into Life has a fantastic opportunity for you to become aqualified Personal Trainer.

We are inviting Step into Life members that would like tolearn about becoming a Personal Trainer to an obligationfree information session. We will tell you how easy it is foryou to become a qualified Personal Trainer.

Every member that attends the Info session willautomatically receive up to a $250 - $1,400 reduction in thecost of becoming a Cert IV Personal Trainer (depending onwhich state you are in).

Contact your state office on 1300 134 136 for moreinformation.

Due to customer demand we have Franchiseterritories available throughout Australia and New

Zealand.

If you know anyone with an interest in health and fitness thatwould love to run their own fitness Franchise business,please let them know about this exciting opportunity.

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

Toning RotationPlease note the changes in the rotation are Monthly

JANUARYToning Sessions are WEIGHTS

FEBRUARYToning Sessions are BANDS

MARCHToning Sessions are FITBALL

Fitballs55cm Blue or Green $50.5065cm Blue or Green $59.00

75cm Blue or Green $65.00

Resistance BandsGreen (Light) $30.00Red (Medium) $32.00

Blue (Hard) $37.00

Dont have your own?

Youll need one.

You may purchase onefrom your trainer

(we provide the weights)
http://www.stepintolife.com/tell-a-friend.phphttp://www.stepintolife.com/tell-a-friend.phphttp://www.stepintolife.com.au/show-product-details.php?ProductId=29http://www.stepintolife.com.au/show-product-details.php?ProductId=20http://www.stepintolife.com/tell-a-friend.php


12/14

Members BenefitsDiscounts & OffersPlease support our national and local traders,and take advantage of the discounts they offer.Simply, show your Step into Life membership keyring to the staff of participating outlets.

SUBSCRIBE & SAVE OVER 43%Treat yourself and your partner, mate or even yourneighbour and subscribe to Men's Health and Women'sHealth magazine for JUST $26 every quarter by automaticcredit card payment. You'll SAVE a massive $85 off the fullprice in the first year. Plus both of these fantastic magazineswill be delivered direct to you FREE. Also, this offer is RISKFREE - you can cancel at anytime, no questions asked!

SAVE yourselfover 43%

www.subscribetoday.com.au/8201

Members BenefitsDiscounts & Offers
http://www.subscribetoday.com.au/8201http://www.subscribetoday.com.au/8201


13/14

Members BenefitsDiscounts & Offers

NOBLE PARK

VIDEO EZY401 PRINCESS

HIGHWAYNOBLE PARKPh. 9547 5977

Receive New Releasesfor $2.95

.

PARKMORE SHOPPING CENTRE

SUBWAYReceive ANY 6 Gram 6inch Sub, salad or WrapWith a Mount Franklin

Bottle of Water ORYogurt for $8

Melissa BrownIndependent Consultant - IntimoLingeriewww.intimo.com.au

* January Special *Members receive a 10%discount off Intimos SportsBras 2 styles available.

Offer only valid throughMelissa Brown, consultantID 104092. ContactMelissa on 0408 357 360to book a private fitting.

provide a free scheduled deliveryservice. Their spring water is sourced

from a protected spring in theDaylesford Region of Victoria and isbottled by hygienically sealed 15 litre

returnable bottles

9551 9435.

Hire a water cooler andget 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 massagechair and coffee while

you wait

Members Benefits

Discounts & Offers

292 CORRIGAN ROADKEYSBOROUGH

9798 1402

Dr. Jose & Dr. Kevin

Is a sponsor of SiLKeysborough thereforeoffer a complimentary

first consult.

128 CHANDLER RD

NOBLE PARK9798 4081

Receive 10% offallconsultations

159 KINGSCLERE AVE

KEYSBOROUGH

9711 7562Dr Penny GoslingAll current Step into Life

members receiveconcession rates.

159 KINGSCLERE AVE

KEYSBOROUGH9711 7562

Receive 10% offallconsultations

BOUNDARY RD

DINGLEY10% OFF AT KINGS

OPEN 24/7

SOUTH EASTERN

CHIROPRACTIC

CENTRE

PARKMORE

OSTEOPATHY

Cue Sports &

Entertainment

Complex
http://www.intimo.com.au/http://www.intimo.com.au/http://kingsentertainment.com.au/http://kingsentertainment.com.au/http://kingsentertainment.com.au/http://www.intimo.com.au/


14/14

Franchise Directory

NSWAlburyBaulkham HillsBlakehurstByron ShireCollaroyCoogeeDrummoyneEarlwoodEnmoreEnfieldGlebeGlenbrook

GlenhavenGlenmore ParkHunters HillKellyvilleKingsfordManlyMaroubraMirandaMosmanMona ValeNewcastleNew LambtonNowra

PymbleQueanbeyanQueens ParkRose BayRushcutters BaySans SouciSth HighlandsSt ClairSt Ives NEW MNG.Surry HillsSutherlandTerrigalThornton/Dungog

Turramurra NEWWarners BayW. Pennant HillsWilloughby

QLDBroadbeachBuderimCurrumbin NEWEverton ParkForest LakesIpswich CentralKawanaLabradorLockyer ValleyMackay NEW MNG.MorningsideRockhampton

Runaway BayWilstonWynnum NEW

SAAberfoyle ParkCampbelltownBlackwoodBrightonFulham GardensGawlerGolden GroveKensington

GardensMawson LakesMitchell ParkMt BarkerMt GambierModburyNorthgateNorth HavenNovar GardensProspectSalisburySeafordWest Lakes

Hallett CoveUnley/Goodwood

WAAlexander HeightsBassendeanCanning ValeCarineCarramarCockburn CtrlEast Victoria Park NEWEdgewaterEllenbrookHigh WycombeHillarys NEWIluka

KingsleyMadeleyMyareeNorth PerthSouth PerthSorrento NEWSwan ViewQuinns RocksWannerooWillettonWembley

VIC

AspendaleBalwynBeaumarisBendigo NEWBentleighBerwick NEWBox HillBrightonCamberwellCarltonCaroline SpringsCaulfieldCheltenham

ChelseaCraigieburnCranbourneCroydonDiamond CreekDoncasterDrouinEssendonElwoodFrankston

Glen IrisGlen WaverleyGreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysboroughLilydaleMalvern EastMitchamMoonee Ponds

MordiallocMorningtonMt WaverleyMurrumbeenaMt ElizaNarre WarrenOakleighOcean GrovePakenhamPrahranReservoirRichmondRingwood

RowvilleSaleSt KildaSunburyTemplestoweThornburyTorquayVermont SouthWantirnaWheelers HillWilliamstownWodongaYarraville

New ZealandAucklandBrowns BayBotany NEW

83- fresh air newsletter january 2012 keysborough

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