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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
FITBALL BANDS WEIGHTS
SEPTEMBER 8TH
& 10TH
SEPTEMBER 15TH
& 17TH
SEPTEMBER 22ND
& 24TH
FITBALL BANDS WEIGHTS