Step into Life

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

November 2013, Issue 86

Directors Desk
Training Programs
Dear members, family and friends, As you all know every Step into Life Franchise offers 7 Group Outdoor Personal Training programs. Three times per year, the Step into Life training program ideas factory rolls out new training programs to all Franchises in Australia and New Zealand to ensure our members stay challenged and motivated! Step into Life Trainers then attend training sessions called GOPT roll out sessions to practice these new training programs, before they use them to provide more fun and punishing training to all members. 15 exciting new training programs were recently rolled out so keep an eye out for these tough new sessions at your local Franchise and enjoy! In October, I had the pleasure of spending three days with our New Zealand Franchisees and watching a very tough, high energy, cardiomax session delivered by Nanci from Step into Life Botany in Auckland. Wow, those Kiwis sure train hard! I can see some cross-Tasman Step into Life venue rivalry happening in the near future. Keep up the amazing work, Botany! Over the last few months all Step into Life Franchises have been migrating to a new Customer Management System, and this process will be completed by December 2, 2013. This new CMS will provide Step into Life with the ability to provide members with a whole new streamlined and exciting range of training reports, comparisons and progress statistics which we are all very excited about as we know this will only motivate you even further on your health and fitness journey with us. Communication with your Trainer about the type of training you do is vital in continuing to achieve your goals. Changing up your programs and the focus of your training every few months is a very good idea so your mind and body does not get stuck in a routine. A refresh of your training program will do wonders in keeping you motivated in your workouts. Train hard and enjoy, Regards, Larry Cohen, Director Feedback welcome to step@stepintolife.com.au

Local News
Our team of Stampeders (Tam, Brent, Jason, Nic, Di, Bee & Aaron) started out looking super tough & squeaky clean ... the clean bit didnt last long! But they did a great job of crawling, climbing & running thru, under & over a whole lot of crazy obstacles keep an eye out at sessions for where we will be running amuck next!

And as if the Stampede wasnt enough our brave B.I was punished the very next day by the winning team of our Soccer Sessions competition they chose the hardest exercises they could think of for him to complete .... he he he!

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

Tempo Singlet Ladies $25.00

Event Singlet Ladies & Mens $42.00

Visor $11.00

Ladies KneeLength Tights $49.95

Boxing Gloves (Fingerless) $25.00

Training Club
Achieving your goals at Step into Life
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 (totals available on your fortnightly progress report). Points gained are a measure of your commitment to your training. How close are you to your next Training Club milestone? Ask your Trainer to help you set some time lines for your goals. Awards achieved in October 200 points

You dont get this view at the gym!

Nicole Mejias
500 points

Krystal Huynh Donna Fincham

1000 points

Hector Carballido
4000 points

Jeannette Anthony

Member Birthdays New Members

Welcome!
Sombow Touth

Happy Birthday!
6th Sarah Morris 7 Michelle Karton th 10 Marianne Micheluzzi 12th Theonie White 13th Sharon Jackson 14th Brock Kong 17th Jayne Kareroa 17th Belinda Cisternino 19th Linh Pham 24th Caroline Grant 25th Leslie Edwards th 27 Dhani Chandresegran
th

Welcome Back!
Maria Bonazinga

Member Profile
Questions
Where were you born?
Melbourne, Australia I grew up in Doveton & attended Doveton Primary & Tech, moved to Springvale South & now living in Keysie

Jeannette Anthony

Vet became a member in March 2005

What is your current profession?

I work in retail (Rockmans) at Parkmore Shopping Centre. Love talking to new customers & also my regular ones, even if they dont come in they give a wave as they walk past.

What is your favourite Step into Life session?

I love cardiomax (Marathon) also boxkick, putting on your gloves & hitting the bag (how good is that!). Still love doing bootcamp, mud, water, fantastic.

What sports have you been involved with during your life/best achievement?
I never really did any sport at school I thought it was boring, I pulled a sickie or wagged (only a couple of times I did that). My best achievement now is without a doubt receiving the 2013 Above & Beyond Award at the Keysie Ball & reaching 4000 points.

What is your favourite naughty treat when your trainers arent looking?
Gosh I have lots of naughty treats. I make my own rocky road & eat all of it, also I like pasta & rice dishes but I love sticky date pudding with loads of custard, yum!

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

Ive achieved lots of my goals over the years including getting my time per km down - from 9.32 a km to 6.43 a km! Completing over 50 bootcamps, yay! And overcoming my fear of water by doing water running.

What are your top goals you would like to achieve?

I would like to maintain my weight, am currently working my abs & down the track would like to have some swimming lessons
Jeannette Anthonys Stats with Step into Life to date: Since 10th March 2005 Vet has completed over 954 training sessions Current training club points: 4006 12 fitness tests completed 54 endurit bootcamps (2 teasers, 11 recruits, 23 marines, 16 navy seals & 2 Commandos) 2 achievit running packages Keysie Competition 2011 & 2012 SiL keysies Above & Beyond Award Winner of 2013

Important Info
Step into life is moving into the digital age and moving everything to a central online source. As of 1Dec, Step into Life Keysborough will be shifting its training database online - we discussed this process with you earlier in the year & now it is actually happening! Now the system has been upgraded it will mean members can receive important information faster, and directly by email, and as more venues come on board, there will be a members ONLY section available on the website for you to explore and interact with members from other venues. Stay tuned! Speaking of the new website, have you checked it out recently? In particular the on-line blog and the updated merchandise range. http://www.stepintolife.com/home/australia/ Due to the upgrade to the system database there has been some upgrades to membership terms & conditions, therefore there will be some changes to your Step into Life membership. Some of these changes may not affect all you, however these changes are still very important. I will list the key changes in point form, and the Step into Life membership policy will be updated and sent before the week is out. Training Club Points as of 1-May-13 all members will earn 10 Training Club points for every session completed. The 50 Training Club award has also been removed. Monthly Fees due All training fees will be deducted automatically on 1st of the month NO EXCEPTIONS. Please ensure there are sufficient funds are in your account on this date. Missed sessions MUST be caught up before the end of the following month. (eg. Miss a session in March, you have to end of April to catch-up) If they have not been caught up before the end of the following month, these sessions will be forfeited. Membership Suspension credits of your membership due to suspension will take effect in the month following the suspension. Changes to your membership including cancellation, must be notified prior to the 25th, otherwise they will not take effect until the following month. The new system will essentially put everyones sessions status back to zero. Therefore if youre currently behind, please ensure you complete as many sessions as you can to catchup by the end of November. Thanks Keysie!

ALSO... Christmas is just around the corner! Keep your eyes & ears peeled for our Christmas timetable. But dont worry! Well be helping make sure you keep on track over the silly season

Training Tips
Top 5: Bodyweight Exercises
Forget the instant abs promised by infomercial gadgets, the weight-loss body wraps, and any other exercise fad popping up in those online banner ads bodyweight exercises are a simple and effective way to improve your strength, flexibility and balance. Its no secret that through consistent training, these functional exercises are key to building fitness. Bodyweight exercises are brilliantly convenient in that they require no extra weights, machinery or equipment to execute they can be completed in the park, the comfort of your own lounge room, or even a hotel room. Lets take a look at 5 bodyweight exercises that youll often encounter at a Step into Life session moves popular for their simplicity but ability to give your body an efficient work out! Push-up (also known as a press-up) A classic for working your chest, triceps and shoulders, its not hard to see why the humble push-up is a staple move at many of our sessions! Lay flat with your chest down and back up to begin. Raise and lower your body using your arms while your back remains straight and toes remain on the ground. Too easy? Make it harder by placing your legs at an incline to give your upper body more weight to work on supporting! Still too easy? Now youre just showing off! Just kidding perform this move with both of your hands positioned more widely apart to isolate your outer chest and inner back muscles. Alternately, position your hands with a close and narrow grip to work your inner chest and triceps more effectively. Burpee The burpee may not be the easiest of moves, but its definitely one of the most effective. This compound exercise will challenge your legs, abdomen and shoulders as you move through it. From a standing position, drop to a squat with your hands on the floor (count 1), then thrust your legs back to assume push-up position (count 2), before returning to a squat (count 3), then back up to standing position (count 4). If youre feeling adventurous, the military 8 -count version adds a push-up after count 2, and a star jump (or tuck jump) after count 4.

Squat Squats are notorious for giving a good workout to your gluteus maximus, hamstrings and quadriceps (more commonly known as legs and butt!). If youre a runner, squats are also a fantastic strengthening exercise to add in to your routine. Standing up, bend your legs at the knees and hips, lowering your torso between your legs. Lean your torso forward to maintain balance, then come up again. If youre trying the squat jump variation where you jump explosively upwards as you rise from the squat, be very careful in ensuring that you land correctly (softly on your toes so as not to jar your knees), as you risk serious injury otherwise. Plank Walk the plank! The plank is a phenomenal exercise for your core its one of the best and toughest bodyweight exercises for this part of your body. Simply lay on your stomach to begin, then lift your body by keeping your toes and forearms on the ground and hold! The plank is extremely versatile, with seemingly endless variations. For a more difficult plank, try a side plank (Laying on your side in a straight line, lift your hips off the floor resting on your forearm switch sides after 30 seconds or so) or a plank with leg raises (get in the basic plank position on your forearms, brace your core and lift one foot off the floor hold for 60-90 seconds, then swap legs). Sit-up Another classic, the sit-up will put your abdomen and hip flexors through their paces. Begin by lying with your back on the floor, typically with your knees bent in an attempt to reduce stress on the back muscles and spine. Elevate both your upper and lower vertebrae from the floor until everything superior to your buttocks is not touching the ground. Lower yourself back down in a controlled manner. Congratulations, youve just completed a sit-up! Repeat and rejoice as your abs grow stronger. Carefully inserting these bodyweight exercises in to your exercise routine will have you fighting fit in no time! Step into Life strongly recommends that if you are new to exercise or have not done these exercises previously, you should seek the advice of your qualified Step into Life Personal Trainer to walk you through them at a level to suit your current fitness abilities.

Supermarket Shopping Tips

Prepare yourself the right way for supermarket shopping and youll come home with a healthy hamper. Here are some tips to ensure a successful shop.

To reduce stress avoid shopping when stores are crowded. Leave the kids at home to avoid their pester power. Carry a basket for small shops, then there is a limit on how much you can buy. Choose a good trolley for big shops. Wrestling with a dodgy trolley can leave you frustrated and in need of a quick food fix. Shop for fresh produce first and grab a couple of salads. Simply avoid the confectionary aisle if you know youll come out of it with high-calorie items in your trolley. Ask for help to find items rather than wander into temptation.

Choose a confectionary-free checkout or when at the checkout, keep your eyes away from the goodies.

Plan your meals so you know what ingredients to add to the list. Check your fridge and pantry to see what supplies you need. Develop a routine, whether its small regular shops or larger less frequent shops. Consistency helps maintain your healthy eating pattern. Make a shopping list and stick to it to avoid impulse buying. Learn your supermarket layout so you know where to find things. Organise your shopping list to coordinate with the store layout. Dont shop when you are hungry, stressed, bored or rushed. Eat something before you shop or eat a healthy snack in-store.
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:

Smoked Salmon Wraps

Serves: 2 Prep: 15 mins Cooking: 30 mins Ingredients 100g smoked salmon 2 tortilla wraps 35ml light sour cream 1 tablespoon chopped fresh herbs (eg. Parsley, dill, chives, basil) 1 tomato sliced avocado sliced 25g salad leaves Salt and pepper Method 1. Combine herbs, sour cream. Lay bread on flat surface and spread sour cream mix. 2. Top with smoked salmon then layer with tomato, avocado and salad leaves. 3. Tightly roll up wrap into a serve sliced in half, plain or toasted
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

For more information talk to your trainer.

1
Nutrients per serve

0.5

945kJ (225cals), 15g Protein, 13g Fat, 4.3g Saturated Fat, 10.3g Carbs, 3.1g Sugars, 3.2g Fibre, 797mg Sodium Source: Modified from www.tassal.com.au

Jeannette Anthony First Session 10th March 2005 Total # of Sessions - 954 Donna Fincham First Session 22nd March 2005 Total # of Sessions - 131 Fitness Assessments - 2 Fitness Assessments 12 Endurit bootcamps 54 2 teasers 11 recruits 23 marines 16 navy seals 2 - commandos Achievit fun run packages 2 Keysie Competition 2011 & 2012 Above & Beyond Award Winner 2013

Forgot your training gear? No worries! Run in whatever you have handy like Bird here some lovely work boots make a great running shoe
Krystal Huynh First Session - 5th February 2013 Total # of Sessions - 111 Fitness Assessments 3 Achievit fun run packages 1 Keysie Competition 2013

What better way to celebrate climbing Diamond Head Crater in Hawaii than a tricep dip! After all, climbing doesnt tone up the arms! Great work Rebecca Codd from Step into Life Fulham Gardens in SA!

Are we seeing Double? Behold the ultimate in outdoor architecture, Jess from Step into Life Keysborough (above) in Rome at the mighty Colosseum, and Alec Ring from Step into Life Myaree in WA, feeling on top of the world on Sarangkot Hill, Pohkara, Nepal

Talk about commitment, Step into Life Caroline Springs trainer is 36 weeks pregnant with pelvic injury and still training way to go!

Sleeping or situps?! After that barbell workout, cake is well deserved Step into Life West Pennant Hills members made a cake for their trainer awwww, Happy Birthday!

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/
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