step into life keysborough newsletter #99 - may 2013

7/30/2019 Step Into Life Keysborough Newsletter #99 - May 2013

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Directors DeskPat on the back

Hello Members, family and friends,

We spend so much of our lives trying to improve in variousareas. People, coaches, bosses, neighbours and friendsare always telling us what we should do or could do or cando and how we can do things better. People talk aboutbeing a positive person and thinking positively but in realitywhen you really focus on the world around us, very fewpeople actually provide positive feedback, say thank you

and mean it and actually go out of their way to make otherpeople feel special and appreciated.

Now, in the above description, that does not include Stepinto Life Trainers. Step into Life Trainers are renowned forbeing highly positive, they have great attitudes and theyknow that anything is better than nothing. They providepositive re-enforcement, motivation and encouragementduring every session. They give of themselves all the timeso as to assist Step into Life members with their health andfitness goals. Step into Life trainers go out of their way tolearn what is the real why of their members. They try tolearn how their members will feel if they achieved their

health and fitness goals.

However, this is not enough! The real aim is to build theself-esteem and confidence of every Step into Life memberso the member begins to give themselves a pat on theback and so the member provides themselves with positivefeedback and self-talk. At the end of every session, the cooldown phase is to physically bring the heart rate down backto rest but for you the member that has trained so hard todirect those positively flowing endorphins into positive self-reinforcement.

Michael Jordan said, I've missed more than 9000 shots in

my career. I've lost almost 300 games. 26 times, I've beentrusted to take the game winning shot and missed. I'vefailed over and over and over again in my life. And that iswhy I succeed.

So, make a conscious effort to tell yourself well done, youall train very hard at each session and it is actually a lotharder to provide positive feedback to yourself as opposedto negative. Give it a try!

RegardsLarry Cohen, [email protected]

May 2013, Issue 80

Local News & Timetable ChangesThere has been alot happening! Please see a few pagesin for our new timetables! We made them extra big so youcan print a copy out & stick them to the fridge or save acopy to your phones. Also while it might be back to thedrawing board for our bad weather back up location in

Keysiewe have been granted the use of a great littleScout Hall in Noble Park for when the weather is toounfriendly

Who loves boxkick? WE DO! The last week of this monthis going to be a boxkick extravaganza! Theres extrasessions on in Noble Park starting at 5:30pm & 6:45pmperfect for any make ups or extra sessions you want todo. Its also possible to do a session at Noble Park & thenhead down the road to Keysie for another

Here is the Noble Park timetable for the weekof the 27

thMay til the 1

stJune ONLY!

Step into Life KeysboroughPhone: 0423 852 262Email: [email protected]

Our trainingground!

Our hall!
mailto:[email protected]:[email protected]:[email protected]


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Training ClubAchieving your goals at Step into Life

Merchandise

Venture PulloverLadies$50.00

Muscle & Cell Replenishment 120 Pack

$49.95

Blitz PoloLadies$44.00

Clearance: Cotton (Stretchy)Knee-Length Shorts

$28.50

How close are you to your next TrainingClub milestone?

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 your

commitment to your training.

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

Awards achieved in April -500 pointsMonica Homans1000 pointsMatthew Edwards3000 pointsLy Holian

Events Whats next?FUN RUNS CHALLENGES SOCIAL EVENTS

29th

June 2013Keysboroughs Fun Run

16km & 21km Runs Running PackageBegins April 21

st

Sundays 7:30am

The AnnualKeysboroughBall! Rock &Swing Theme,July 13

th2013

Rock & swingdancing lessons

for ballattendees (&

family/friends)begin

Wednesdaynights

STARTING THE22ND OF MAY.Cost is $10 per

lesson.

The KeysboroughCompetition, Nov 2013

5 eventsTeams of 6-8 members

Competing in funobstacle courses &

relays to challenge each

other & work with yourteam to do their best!

21st July 20135km walk/run

10km runHalf Marathon

MINI OLYMPICSWe take on some othe

local SILers!!!Saturday the 25

thof May

August 20135km walk/run, 10km run, 15km run

September 2013

August 18th 20135, 10, 21, 42 km

October 2013

Dingley Dozen(Braeside Park)

September 20136km & 12km Run


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New MembersWelcome!

Linda HuntTauala HuntBrian Avalos

Sandra PedersonJulie Truong

Welcome Back!Van Kong

Melissa Brown

Member BirthdaysHappy Birthday!5

th Shane McKenzie7

th Kevin Phoa

15th Trish Griffin21st Lia Hunter

29th Zijad Skenderovic

30th Darren Roussety

Member ProfileAndy Nisbet

Questions

Where were you born?

Moorabbin, Victoria.

What is your current profession?

I am a serving police member and work as a major crimescene examiner. I have just started my Ballistics (firearmexamination) training which will be my specialty for the next40 or so years.

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

Did a lot of hiking growing up through scouts, playedhockey and table tennis through school. I did Kokoda in2008 which was amazing and have since been enjoyingother challenges like Tough Mudder and the Oxfam TrailWalker 100 km's in 2012.

What is your favourite Step into Life session?

I really like Kick Boxing and have gotten into runningrecently

What is your favourite naughty treat when your trainersarent looking?

Chocolate. Especially that Cadbury Marvellous Creationsstuff. Need to steer well clear of it!

What are your top 3 goals you would like to achieve?

1. Continue losing weight and getting fitter for wedding atthe end of the year

2. Finish my training and specialize at work

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

I'm getting close to being back to my weight before I atetoo many donuts in the police force, and am feeling betterthan ever. I'm looking forward to getting even fitter from thispoint forward.

Comic Relief

Andy has been amember of Step into

Life Keysborough since10th October 2011

Members of the monthreceive a Step into Life$25 anystore giftcard


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5. Set reminders Post-it notes with personal

messages to yourself, a gym-bag packed the nightbefore or an alarm on your phone to get to the gymon time these reminders all help until willpowerworks automatically.

6. Manage your mood Sleep deprivation and stresscan cause you to overly rely on willpower, especiallywhen plans get hijacked. Get adequate sleep andfactor in time to relax. Like your mobile phone, yourwillpower needs to recharge regularly.

7. Strengthen with self-control Like a heavy weight

at the gym, resisting a treat takes an effort. But do itonce or twice and willpower grows stronger, makingit easier to resist temptation.

Apply these strategies and youll experience thatwonderful feeling when you know your willpower is fitand strong, keeping you in shape automatically.

Matt ONeillBSpSc, MSc, APD, AN, Nutritionist,

The Morning Show

7 ways to boostyour willpower

Willpower is like a muscle. It gets stronger when youuse it. But, like a muscle, willpower can becomefatigued if you dont look after it and know the limitsof your willpower. Here are 7 ways to boost and re-energise willpower.

1. Set a powerful goal Set one powerfully,personal goal to focus on. It may be about health,clothes or an event to complete. Keep your goaltop of mind every day by writing it down andposting it on your fridge. Add a reward too!

2. Make a plan A plan is a rehearsal for success.Weekly menus, shopping lists, exerciseschedules all help to bolster willpower, byminimising surprises and creating a storyboardfor success.

3. Remove temptations Until your willpower hasstamina, dont fatigue it with food challenges.Remove treats from the house.

4. Recruit support Ask family, friends orworkmates to support you with positiveencouragement. Ask them not to undermine yourself-control. Inform them clearly that their help willstrengthen your willpower.


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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 $79.95 you 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 yourFREE MJ 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 interviews from hormones to intolerances Downloads tools and templates Ongoing support & expert advice from Matt O Neill Access to seminars online Supermarket foods MJ Exchanges

For more information talk to your trainer.

At Last - Guilt Free Eating!

Healthy Recipe

Curried lentil and vegetable soupServes: 2 Prep: 5 mins Cooking: 15 mins

Ingredients tsp olive oil brown onion, finely chopped1 stalk celery, chopped1 carrot, chopped parsnip, chopped1 clove garlic, finely chopped1 tsp Pataks Balti Paste60g red lentils, rinsed until water runs clear2 cups water cup low fat Greek-style yoghurt, to serve

Chopped fresh continental parsley leaves, to serveFreshly ground black pepper, to season

Method1. Heat oil in a large saucepan over medium heat. Add

onion, celery, carrot, parsnip and garlic to pan. Cook,stirring occasionally for 7 8 minutes or untilvegetables start to soften.

2. Add paste to pan and cook, stirring for 1 minute. Addlentils and water. Cover and bring to a simmer ovenmedium heat. Reduce heat to low. Cook covered for 15

20 minutes or until lentils are tender.3. Divide soup into bowls. Top with yoghurt, if you like

and sprinkle with parsley leaves. Season with pepperto serve.

Exchanges per serve

1.5 0.5 1 2

Nutrients per serve

1121kJ (270cals), 17.7g Protein, 7.0g Fat, 2.3g Saturated Fat, 29.8g

Carbs, 7.0g Sugars, 10.6g Fibre, 143.5mg Sodium


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Check out that view! Dawn & Phil Blake from Step into LifeGolden Grove at Cradle Mountain in Tasmania.

Grand Canyon adventures with Chris Link and Joanne Raynerof Step into Life Cheltenham. Chris is rocking one of our old-

school Training Club shirts!

The Step into Life Miranda cardiomax crew are pumped to betraining outdoors!

One of Step into Life Alburys teams in the Carevan Lap It UpChallenge recently took out the team trophy for greatest

number of 600m laps completed in a 2 hour period. Go team!


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No, its not a double rainbow its some of the ladies fromStep into Life Cronulla!

Looking fit, guys! Step into Life Glenhaven, West PennantHills & Kellyville members as part of a running series recently.

Powerflex time at Step into Life Glenmore Park Jacq Henderson from Step into Life Albury ran the ParisMarathon in her Step into Life shirt. Amazing!


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Monica Homans

First Session 24th September 2007

Total # of Sessions 110

Fitness Tests 4

Bootcamps/endurits 22

(10-Recruits 5-Marines

7-Navy Seals)

2007 & 2009 Keysie Competition

2008 Mini Olympics

Matthew Edwards

First Session 11th June 2005

Total # of Sessions 230

Fitness Tests 8


(2-Training 3-Teasers 1-Recruits 2-Marines

6-Navy Seals 2- Commandos)

2005, 2009 & 2012 Keysie Competition

2005 & 2010 Mini Olympics

Ly Holian

First Session 24

th

January 2008Total # of Sessions 678

Fitness Tests 14

Achievit Packages - 3


(6-Teasers 12-Recruits 13-Marines

12-Navy Seals 2- Commandos)

2009, 2011 & 2012 Keysie Competition

2008 & 2010 Mini Olympics

2011 De Castella Fun Run


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step into life keysborough newsletter #99 - may 2013

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