Step into Life

Phone: 0423 852 262 Email: keysborough@stepintolife.com

October 2013, Issue 85

Directors Desk
Activity and Exercise
Dear members, family and friends
Have you seen those people that drive around the shopping centre car park for 15 minutes trying to find a car space right near the entrance when there are plenty of spaces at the far end of the lot? Youre not one of them, are you? The difference between increased activity and exercise is simple. Increased activity means making lifestyle decisions to be more active, like parking the car and walking to the destination or taking the stairs, or a meal stroll after dinner to aid digestion. Exercise on the other hand involves the four basic exercise science principles of intensity, frequency, duration and type. Exercising within a specific heart rate range monitors the intensity. Duration can be measured according to time or distance. The recommended frequency is a minimum of three sessions per week. Step into Life qualified Trainers will recommend the type of training you should do from our 7 types of programs and the number of training sessions per week based on your goals. The more active your lifestyle is, the more easily you will adapt to an exercise program. Here are a couple of tips to help you to include as much activity as possible: Get a good nights sleep so you have the zest to be active Sit on the fit ball at work and at home Walk to the shops for fresh fruit and vegetables Ride the bike to work one day per week Include some range of movement activity while at work, shoulder rolls, hip rotations, shake out the legs etc.

Local News

Great job to all our Dingley Dozeners this year, here are your results:
Name Brent Chantella Erin Al V Ben Lyly Melva Al R Janay Ange Jayne Shaz Tegan Lia Distance 3km 3km 3km 6km 6km 12km 12km 6km 6km 6km 6km 12km 6km 6km Time 24.55 24.55 34.14 47.27 33.25 1.08.39 1.10.10 40.39 33.58 33.05 34.36 1.19.40 45.39 53.27 Name Brock Yvonne Cindy Aaron Sarah Belinda Meagan Mohan Irene Linh Di Brownie Dave Bron Distance 6km 6km 6km 6km 6km 6km 6km 12km 6km 6km 6km 6km 6km 3km Time 31.52 54.06 45.26 33.25 37.28 46.15 1.01.37 1.15.58 47.43 47.1 35.4 44.15 31.56 28.53

The benefits of an active lifestyle and an exercise program are an increased metabolism which burns energy for longer and at a higher rate so get active! Go Step into Life! is our catch cry when you see fellow Step into Lifers walking, running, doing an event or just wearing their Step into Life gear with pride. I was really proud of the Step into Life members I saw in the Anglesea 8 and 15km trail run well done! Your active lifestyle and improved fitness level will have an impact on all the people around you, so at the next tough training session you complete, give yourself a few pats on the back for the impact your commitment has on others. Train hard and enjoy, Larry Cohen, Director step@stepintolife.com.au

Punish the B.I results are in! And the winner iiiiiisssss ... WHIP ASS!!!

Sunday 27th at 2pm, location TBA be there! Our benefits meeting will follow afterwards.
A huge congratulations to our Melbourne Marathon Runners! 21km Sarah (2.33.30), Lyly (2.14.16) & Shane (1.59.48) 42km Mario (3.54.41) Awesome!

Timetable Changes

Comic Relief

Dont have your own Resistance Band or Fitness Ball?

OCTOBER toneup
TM

Youll need them for

Events
What is happening? Id love to join in!
Biggest Loser 2013 Round 2 has commenced! Sat 12 4pm till Sun 13 10am is Relay for Life at Aths Track Sun 13 is Melbourne Marathon 10km, 21km & 42km Sat 26 at 1pm is the Stampede adventure race (perfect practice for Tough Mudder, come & cheer our teams!) Sun 27 2pm is Punish the B.I followed by Benefits Meeting
th th th th th

Sessions are WEIGHTS

TM

NOVEMBER toneup

Sessions are BANDS

DECEMBER toneupTM Sessions are FITBALL

Please note the changes in the rotation are Monthly

Fitballs 55cm Blue or Green $50.50 65cm Blue or Green $59.00 75cm Blue or Green $65.00 Resistance Bands Green (Light) $30.00 Red (Medium) $32.00 Blue (Hard) $37.00

Merchandise

Dont have your own boxing gloves? Youll need them for

Available in S, M or L Available in Standard or Fingerless

Please see pg. 8 for what you need for toning sessions & when

Cap Sleeve T-Shirt Ladies

Cotton Stretchy Above Knee Shorts

Sling Bag

$35.00

Multivitamin 120 4 month pack

$24.00

$24.75

$40.00

Boxing Gloves (Fingerless) $25.00

How close are you to your next Training Club milestone? 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. Ask your Trainer to help you set some time lines for your goals. These awards were not given... They were earned.

Silvana Moslih First Session 3rd March 2005 Total # of Sessions - 537 Fitness Assessments - 10 endurit bootcamps 2 (1 Teaser, 1 Recruits) Keysie Games Competition 2010 & 2012

Linh Pham First Session 1st September 2012 Total # of Sessions - 153 Fitness Assessments - 3 endurit bootcamps - 1 (1 Teaser) Keysie Games Competition 2012

New Members
Welcome!
Cheydene Dsylva Kayla Lawrence Santu Atana Dominic Brouard Meagan Seach Yvonne Edwards Harris Mani Shirley Unuka

Member Birthdays
Happy Birthday!
3 Nigel Michael th 5 Puapua Peea th 5 Memory Joseph th 5 Maree Folino th 6 Jess Edwards th 7 Rachel Warner th 7 Tuaula Hunt th 8 Jill Davis th 8 Paul Henderson th 8 Melissa Vaillant th 10 Joanne Matse th 10 Dianne Goldsbury
rd

Welcome Back!
Andy Nisbet Cindy Dauria Irene Sin Jose Fonda Matthew Edwards Narell Potter Sharon Henderson Brockwell Kong Donna Fincham Jackson Taylor Keith Sanderson May Hill Roshelle Cerveira Shevy Manoharan Celestine Pau Hector Carballido John Acciarito Lia Hunter Melva Watson Sam Dugar Tanaie Wong

10 Sharon Thompson th 11 Shivani Keecha th 11 Kayla Lawrence th 12 Suzi Cvetkoski th 12 Trish Lear th 20 Jason Montgomery st 21 Donna Fincham th 25 Cristina Cvetkoski th 25 Vanneth Kong th 25 Neb Radisic th 27 Theresa Paora th 28 Edwin Keecha th 30 Daniel Verlardi

th

Irene Sin Lia Hunter

Member Profile
Questions
Where were you born?
Mordialloc, Australia. I grew up in Springvale, living there and attending school in the area until I was 16 before moving to Aspendale Gardens

Jess Field

Fieldy became a member

What is your current profession?

Im working in a few places at the moment, but as of next year I will be a full time Primary Teacher in Keysborough which is really exciting!

What is your favourite Step into Life session?

My favourite session would be Kickboxing. Most of the time I like that it gets me out of bed on a Saturday, but also because it gives me a bit of everything, toning and cardio. Plus who doesn't love beating a bag to let off some steam!

What sports have you been involved with during your life/best achievement?
I have always been reasonably sporty trying a few different sports when I was younger including basketball, volleyball and swimming. But my passion is my dancing. I did 9 years of classical ballet, tap and jazz from age 5 also competing against other schools in troupes, solos and duos. I had a lot of success achieving 2nd place in my character solo and jazz solo. These days I have recently gone back to casual jazz and hip hop classes and look forward to the opportunity of dancing at Disneyland California next year with a group of girls from my school!

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

My biggest achievement would have to be reaching a Category 6 and being able to run 5km! Whilst studying exercise science at university I was by far the most unfit in my course and would skew any heart rate monitoring results. Being able to say I can run 5 kms and doing my first fun run has been a great achievement. Also I never thought I would ever survive a boot camp and have now reached Corporal ranking, having surprisingly enjoyed them mostly

What is your favourite naughty treat when your trainers arent looking?
Ohhh if they only knew! To sum up my weakness would be Carbs in general. Having an Italian heritage, give me fresh bread and pasta any day of the week and I am a happy lady. And of course what girl doesnt love her chocolate indulgences. Im a real sucker for chocolate bars (especially because Ive had to fundraise with so many this year!)

What are your top goals you would like to achieve?

At the moment I am just looking at maintaining my fitness and trying to focus on making healthier food choices. In the future I would like to aim to do a Tough Mudder (after Disneyland)
Jess Fields Stats with Step into Life to date: Since 20th March 2012 Jess has completed over 109 sessions Current training club points: 468 4 fitness tests completed 7 endurit bootcamps (2 teasers, 2 recruits, 2 marines, 1 navy seals) Other Achievments Went from Fitness Category 4 (7:47min a km) to a Fitness Category 6 (6:05min a km)

Johns Corner
The Benefits of Balance Training
Most people do not think about incorporating balance training into their fitness regime. I think this is because they dont understand the benefits of adding it in. Balance is the ability to control the bodys position, either stationar y (e.g. complex yoga pose) or whilst moving (e.g. ice skating). Balance is a key element of fitness, along with strength, cardiovascular exercise, and flexibility. Balance training can be done using a stability ball, bosu ball, or board trainer. The overall benefits of balance training include improvements to overall fitness, sports performance, and injury prevention.

4. Reaction Time If you slip or stumble when carrying out challenging balance exercises your body needs to rebalance immediately or you will fall. This can improve your reaction time as you learn to quickly correct a mistake, but not over-correct. 5. Strength Balance training is challenging for your nervous system (brain and nerves). The nervous system recruits your muscle when lifting weights, so as your nervous system becomes more efficient it can recruit a higher percentage of your muscle for each lift. This means you are stronger and can lift more weight. 6. Power Power is the ability to exert maximum muscular contraction instantly in an explosive burst of movement. The two components of power are strength and speed. With quicker reaction times and stronger muscles, your power ability should increase too. 7. Agility Agility is defined as quick and nimble. It is the ability to change the direction of the body in an efficient and effective manner and to achieve this you require a combination of balance, speed, strength, and co-ordination. Therefore, the better your balance is, the more likely you are to have good agility. 8. Fun & Challenge Adding some balance exercises into your fitness routine adds a new dimension, a dimension which is challenging but also fun too. It is motivating when you notice the improvement to the rest of your fitness regime by adding in balance training. 9. Long term health Incorporating balance training into your routine helps to maintain or improve your balance, which is needed to prevent falls and fractures. As we get older our balance can deteriorate, something we want to avoid.

Specific Benefits Include: 1. Body Awareness Body awareness is the sense of how your own limbs are oriented in space, also referred to as proprioception. Balance training promotes body awareness which makes movement more seamless, with less likelihood of injury. 2. Co-ordination Balance training requires all of your body to work together otherwise you might fall or stumble. By improving your co-ordination during balancing training, there should be an improvement to your co-ordination in everyday life. 3. Joint Stability Balance training promotes stable knees, ankles, hips, and shoulders. This can prevent a whole array of injuries including sprained ankles and serious knee problems. These injuries are not uncommon in people who dont do any balance training but do play a sport.

How to eat well & stay active when travelling

Stop at the supermarket Ask hotel reception where the closest supermarket or mini-mart is, so you can replenish your snacks. Choose kitchen facilities Arrange accommodation with kitchen facilities, so you can prepare your own meals on some or all days. Quiz the chef Ask the chef for your meal the way you like it extra veg or salad, oil on the side, etc. If you eat out a lot when travelling, you need to take charge. Fill up on salad & veg At smorgasbords, load your plate up with salad & vegetables first to automatically reduce the calories. Include a gym Check the hotel has a gym good enough to work out in. Look for pictures online or ask the hotel in advance about facilities. Schedule physical activities In addition to relaxation time on holiday, schedule some active leisure like hiking, swimming or water sports. Youll burn heaps of calories and the kids will love it! Burn off the Extras If you havent been able to control all meals or youve chosen to relax your diet when away, you have the option to do additional exercise to burn off any Extras. Enjoy the trip but get back on target quickly!

Just because you travel a lot for work or leisure does nt mean your waistline has to blow out. Heres a checklist of tips to ensure your food and fitness routine stay on target when travelling: Plan ahead With online restaurant review websites and apps its never been easier to plan your eating experiences in advance. Pre-planning makes the healthy choice, become the automatic choice. Pack snacks Traffic, flight delays & other surprises can leave you hungry & susceptible to poor food choices. Bring along snacks like nut mixes, dried fruit or trail bars. Carry bottled water Keep hydrated with a small bottle of water. Order special meals on flights When you book your flights, select a special meal. Low-cholesterol or diabetic meals are often high in protein & will fill you up with fewer calories. Youll get fed first too! Stock the hotel fridge yourself Ask for the snack bar to be removed & restock with your own healthy snacks, like trail or muesli bars, nut mixes and yoghurt in the fridge. Much less temptation!

Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, The Morning Show

At Last - Guilt Free Eating!

Healthy Recipe

Steps to Jumpstart your Metabolism!

Tired of conflicting diet advice? Re-wire your appetite and re-ignite your metabolism through Matt ONeills Metabolic Jumpstart. This 4 week program provides you with a complete metabolically matched diet plan, report & program. For only $79.95 you will receive:

Apricot and honey souffls

Serves: 6 Prep: 15 mins Cooking: 30 mins Ingredients cup (55g) castor sugar 4 apricots (200g) cup (60ml) water 2 tablespoons honey 4 egg whites Method
1. Preheat oven to moderately hot. Lightly grease six cup (180ml) ovenproof dishes; sprinkle insides of dishes with a little of the sugar, place on oven tray. Place apricots in small heatproof bowl, cover with boiling water; stand 2 minutes. Drain; cool 5 minutes. Peel and deseed apricots; chop flesh finely. Combine apricots in small saucepan with the water, honey and remaining sugar; bring to the boil. Reduce heat; simmer, uncovered, about 10 minutes or until apricots soften to a jamlike consistency. Beat egg whites in a small bowl with electric mixer until soft peaks form. With motor operating, gradually add hot apricot mixture, beating until combined. Spoon souffl mixture into prepared dishes; bake, uncovered, in moderately hot oven about 15 minutes or until souffls are browned lightly. Exchanges per serve

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 FREE MJ Plus + program (worth $120 per year) when you sign up through a Step into Life trainer for the duration of your membership, and receive: 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

2.

3.

4.

For more information talk to your trainer.

0.25 Nutrients per serve

427kJ (102 cals), 2.4g Protein, 0.1g Fat, 0g Saturated Fat, 23.3g Carbs, 23.1g Sugars, 0.6g Fibre, 35mg Sodium
Source: Womens Weekly - Lean food

Member Kerry Anderson from Step into Life Berwick in Vic at Mt Buller proudly wearing the Endurit shirt.

Step into Life Mitchell Park member Erin Parker after walking the Inca trail up Machu Pichu in Peru, wearing her 1500 club training shirt.

Darren Lapthorne from Step into Life Brighton SA is the 2013 nominee for Most Dedicated and Loyal Member. Here he is running in Central Park.

Gina House from Step into Life Fulham Gardens SA on Waikiki Beach, lapping up the sunshine in Hawaii.

ARX-DI-VIS Water Running Booking sheet at your SiL sessions

Have or Had a SiL Keysborough membership? 1hr water running training sessions are available to you at $20 a session, $10 if you have a active SiL membership OR a NPAC pool membership AND Its FREE if have both! *SPECIAL* Last day to trial this before the round begins is 6am Wed August 7th!

Contact Melanie for a relaxing massage as well as other beauty treatments. This service is for our female members only

128 CHANDLER RD NOBLE PARK 9798 4081 20% off Massage & Receive 10% off physiotherapy consultations
Pool Membership At a discount rate for current members also if you have this you get your unlimited SiL sessions discounted also making it only an extra $4.50 a week for unlimited pool!

Physiotherapy, Clinical Pilates, Remedial Massage, Relaxation Massage, Deep tissue massage, Hot stone Massage

20% off polar HR monitors at CRANBOURNE store 5% off everything else See your trainer for how to obtain your discount

http://www.polarrevolution.com.au/

Ask your trainer for details.

20% OFF! Here and NP Ladies/Gents Haircuts, Perms, Colours, Shaving, Facials, Swiss Skin Care Products, Work Shops, Threading and even a massage chair and coffee available while you wait
Specialise in gear for Oxfam and Kokoda Trail. 20% off all our active range and 10% everything else thats not on sale 896-900 Nepean Highway Moorabbin

Free Trial & 20% off any 10 session Package purchased Call Lisa 0419 104 655 Keysborough Tennis Club & Noble Park Tennis Club

9553 3970

Please note that all of the above discounts are issued to active Keysie members only. You may be asked for I.D to receive your discount as some of these providers have an active member list

These Sponsors below offer our members benefits also:

SOUTH EASTERN CHIROPRACTIC CENTRE Sponsor us & offer your first consultation for FREE. Offers your first consult at $20 off 9798 1402 0467 346 837

PARKMORE SHOPPING CENTRE Receive ANY 6 Gram 6 inch Sub, salad or Wrap With a Mount Franklin Bottle of Water OR Yogurt for $8

Hire a water cooler and get two 15 litre bottles for FREE 9551 9435

Refer a friend and well give you anything you want!

At Step into Life we value your patronage and the people you refer to us.
Thank you for giving a gift of good health and fitness to your friends and family by referring them to Step into Life. Due to customer demand we have Franchise territories available throughout Australia and New Zealand. If you know anyone with an interest in health and fitness that would love to run a Fitness Franchise, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Step into Life Franchisee. For each friend who joins as a result of your referral to any Step into Life Franchise nationally, you will receive a Step into Life Any Store Gift Card to the value of $25. Use your referral gift card from us to purchase almost anything provided it can be purchased from a store which has EFTPOS facilities.

Contact your state office on 1300 134 136 for more information.

Members Benefits
Discounts & Offers
See your trainer to learn about the full range of Member benefits available to you.

Franchise Directory
To find your nearest location please visit our website http://www.stepintolife.com.au/locations/australia/
Follow us on -

Refer a friend and well give you anything you want!

At Step into Life we value your patronage and the people you refer to us.
Thank you for giving a gift of good health and fitness to your friends and family by referring them to Step into Life. Due to customer demand we have Franchise territories available throughout Australia and New Zealand. If you know anyone with an interest in health and fitness that would love to run a Fitness Franchise, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Step into Life Franchisee. For each friend who joins as a result of your referral to any Step into Life Franchise nationally, you will receive a Step into Life Any Store Gift Card to the value of $25. Use your referral gift card from us to purchase almost anything provided it can be purchased from a store which has EFTPOS facilities.

Contact your state office on 1300 134 136 for more information.

Members Benefits
Discounts & Offers
See your trainer to learn about the full range of Member benefits available to you.

Franchise Directory
To find your nearest location please visit our website http://www.stepintolife.com.au/locations/australia/
Follow us on -