July 2006

Local News
BIGGEST LOSERS & BIGGEST GAINERS

Directors Desk
Biggest Loser success! / Winner a huge Although winter is such a great opportunity to increase fat loss and weight loss due to exercising outdoors in colder weather. Proof of this can be seen in the Biggest Loser / Winner competition results with some fantastic achievements in the 12 week period. Well done to everyone who participated in the Biggest Loser / Winner competition. It required great discipline to increase your exercise output and make diligent food choices. A little is better than none! Some clients only saw marginal changes in body measurements and weight loss but the main point is that you made some improvement and your internal health would have improved dramatically. And the WINNER is Richard Hives from Step into Life Thornbury in Victoria. Richard is the winner of a $100.00 gift voucher to Myers from Step into Life Thornbury. Richard lost 20kg and a total of 83.66% change in measurements and body weight. Well done Richard. Nicky from Step into Life Thornbury held a Step into Life Winter Warmer evening for her clients recently. This is an evening where Step into Life trainers help clients re-set their goals and explain the importance of the training diary and various other Step into Life tools to help clients keep on track. Richard was kind enough to present to the group his amazing success with the Biggest Loser / Winner Competition. Richardss thoughts epitomised the Step into Life philosophy so well; I asked his permission to share them with you. A snippet of what Richard had to say: Nicky, great night last night and thanks for letting me share my journey to getting fit and healthy. The discussions alerted me to the fact that I had let my goals slip and I was becoming too comfortable with what I had achieved and failed to realise that I still had a way to go. Continued on last Page

1ST MARIANNE, 2ND RENEE, 3RD KATE & WENDY, 1ST LESZKO, 2ND IZZY, 3RD MEGAN
LOST 43%,

BIGGEST LOSERS & GAINERS Congragulations to our winners above and all who entered and saw what a difference was made in 12 ~ 13 weeks of training. Members saw if they were working hard enough to achieve their goals with nutrition, exercise and commitment. Some see that it takes more commitment to nutrition as well as exercise so it has shown many of us what we need to do or try. Well Done!

LOST 42%,

LOST 23%,

GAINED 31%, 25%,

22%

Goal Ball Jon Horsburgh was in the state team and recently qualified into our National team. He has just gone to the US to compete for Australia in the international competition of Goal Ball, which is a sport for the visually impared. Top 6 qualifying teams got to Beijing in 2008 for the Paralympics. All the best Jon! Our international competitor!
WIN! WIN! WIN! WIN! WIN! Would you like a weekend away at a beautiful country Victorian Bed & Breakfast for two courtesy of your Step into Life trainer? Or maybe $1000 worth of petrol vouchers Or how about a weekend away for two at a five star Health Spa all expenses paid worth $1000? Well all you need to do is refer people to any Step into Life venue. If you are the highest referee in your venue you win the B & B weekend away for two and if you are the highest referee in Victoria you win either the $1,000 worth of petrol or a weekend away for 2 at a five star Health Spa. The competition will be starting July 1 and you have 8 weeks to get your referrals in, so see your trainer for details and may the highest referrer win! Bonus for Keysborough Members!! For every 2 people referred to Step into Life Keysborough that completes 3 free sessions (gift certificate), the member that referred them will receive either a free extra session or $10 merchandise credit to use. Offer expires end of August 06. Boost up and buy any of the great merchandise or get some extra free sessions to get you to your goal faster.

Timetable Updates
NEW CARDIO SATURDAY 9AM
Step into Life, Keysborough
Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

July 2006
Welcome New Members
Tristan Hawksworth Sarah Edwards

Training Awards
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.

Members Birthday
21st Megan Sessler

Members Profile
1. Where were you born? Dandenong 2. What is your current profession? Self Employed (Budget Buys Grocery Clearance Centre) + Part Time Office Administrator/Accounts Payable for Building Restoration Company (Munters) 3. What sports have you been involved with during your life/best achievement? Little Athletics, Netball, Indoor Cricket & Volleyball 4. What is your favourite naughty treat when your instructors are'nt looking? Lollies and Chips 5. What primary and secondary schools did you attend? Dandenong Sth & Hallam PS, Hallam High School 6. Who do you most admire in life? My Father for always seeing the positive no matter what the situation 7. What is the nicest thing anyone has ever done for you? I dont have just one short answer - My Daughter, Olivia is my greatest joy so thanks for that Craig. 8. Tell us something we would never guess about you? I am part owner of a race horse Record holder for most wins at Moonee Valley Race Track

MICHELLE WACHTER

Awards achieved in June: 50 points MICHELLE KARTON WAYNE ABREHART LOUISA PRUSINO 200 points ADAM FABIRS ROSYLN GRASSHAM ANGELA MCCRORY 500 points 1000 points 1500 points 2000 points
CONGRATULATIONS!! Wear your T-shirt with pride!

Shell has been training with us at Step into Life Keysborough since 30TH JUNE 2005 9. What is your goal for the next 6 months exercise or other? To be healthy, happy & Pregnant! 10. What results have you seen since you started with Step into Life? Less stressed, sleep better, feel stronger and healthier 11. Interests and Hobbies Horse Racing, 80s music, browsing thru antique shops - Wachter Reserve is named after Michelles husbands Grandfather.

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

July 2006

Health and Fitness Article

LEARN TO EAT LEAN!
Want the scoop on the eating habits of people who aren't overweight? Remember the two F's: fruit and fibre. People who aren't overweight eat more fruit and fibre than overweight people, researchers report in June's Journal of the American Dietetic Association.
"Obviously, no magic formula exists for weight loss," write Jamie Davis, PhD, RD, and colleagues. "But our results indicated that a diet containing more than average amounts of fibre, complex carbohydrate, and fruit was associated with normal body fat stores and standard weight for height." In other words, if you want to eat like a lean person, you may want to boost your intake of fibre, fruit, and complex carbohydrates, which include whole grains, starchy vegetables, and beans. The study included 52 overweight or obese people and 52 people of normal weight. Participants didn't go on the latest diet craze or become workout fiends for the study's sake. Instead, they spilled the beans on their eating habits. To do that, they took a 60-item questionnaire that asked how often participants ate certain foods and how big their servings were. They also got weighed and received a special X-ray -called dual-energy X-ray absorptiometry (DXA) -- to flag their body fat. On average, overweight/obese subjects consumed about one more meat serving per day and one less fruit serving per day than their normal-weight counterparts," write Davis and colleagues. Overweight or obese participants consumed similar amounts of calories as their leaner peers. But overweight and obese people got more of their calories from fat and less from fiber and complex carbohydrates. Basically, leaner people and heavier people spent their calorie budgets differently. A little more fibre and fruit were the biggest differences, the study shows. The survey doesn't show that fruit or fiber melts away fat or extra pounds. Fiber is filling, so it might slow people from overindulging in other foods, the researchers note. They add that people may not have reported their eating habits accurately and might have been reluctant to admit eating foods they regarded as unhealthy.
SOURCES: Davis, J. Journal of the American Dietetic Association, June 2006; vol 106: pp 833-840. News release, American Dietetic Association.

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

July 2006
Photos Fitness Test
Sunday July 9th ANNUAL ERIC GREAVES VCCL Keith Lofthouse on (03) 9690-0272. Enjoyable 10k event on flat course, Open to everyone email: taptoe@ozemail.com.au ATHLETICS VIC CROSS COUNTRY Distance: Event Time: Location of race: Jells Park, Wheeler's Hill. Other details: Part of the Athletics Victoria Winter Series. All ages & abilities welcome. Runners who are not club members are welcome to compete in any distance of their choosing. $20 entry on the day. Queen of the Lake Albert Park Online enter www.ausrun.com.au City to Surf Sydney Join 200 Step into Lifers and 60,000 others on this fun walk/jog/run! Fitness Evaluation at the park Lunch/ /Chat Afterwards @ Fasta Pasta DE CASTELLA RUN Distance: am Location of race: Burke Hall, Nolan Avenue, Kew info@decastellarun.com.au. . Runners World Sandy Point Half Sandringham A GREAT GOAL SETTER!!! Spring Into Shape Series I, II & III Alexandra Gardens Step into Life Spring Ball Get dressed in your finest and celebrate! Also including Trainer of the Year Awards 10k. Event Time: 10am. Location of race: Braeside Park, Melway 88 D8. 4km, 6km, 8km, 12km. Junior races start 1pm, open women 1:55pm, open men 2:45pm. Junior races 4/6/8km. Open men 12km and open women 8km. 4.6/9.27km 14km walk/run

Saturday July 22nd

Sunday August 6th Sunday August 13th Sunday August 27th Sunday August 27th

12:30pm Body fitness tests 15 km run, 7.5 km run, 5 km run, 5 km walk Event Time: 9.00 21.1km & 10km Run 7km Walk 4/8km

Sunday 3rd September Sundays Sep 17th, Oct 15th & Nov 26th Saturday October 7th

Vote for your trainer!

Healthy Recipe
THAI STYLE PEAR AND CHICKEN SALAD Teresa Cutter Serves 1
1 pear, cut into wedges 1 Lebanese cucumber, sliced 100g skinless chicken breast, cooked and sliced 1 tablespoon chopped coriander 1 tablespoon chopped mint Juice from 1 lime 1 teaspoon honey 0.25 teaspoon fish sauce 1 clove garlic (optional) Combine the pear, cucumber, chicken, mint and coriander. Mix together the lime juice, honey and fish sauce and garlic. Pour the dressing over the salad, mix through and serve. Serving suggestion Serve in lettuce cups for an instant san choy bau. Fill into softened rice paper for quick and easy rice paper rolls.

Fitball Clap

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

July 2006

Step into Life Kids is dedicated to the provision of group personal training to children in a fun, educational, supportive and confidence building environment. Step into Life Kids will help children develop an enthusiasm for physical activity, improve health and fitness, build self-esteem, confidence and most of all create lasting fitness habits. Register your interest for Term 3 now! Spaces are limited

Merchandise Corner . . . Winter Warmers

Super Sale
Take advantage of our Super Sale offers to gear yourself up for Winter. See Merchandise page for bargain buys!
Step into Life, Keysborough
Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

July 2006

General News . . . on living longer

LAUGH - 100 200 laughs are equivalent to 10 minutes of jogging or rowing. Laughter also reduces stress and boosts the bodys immune system. DRINK TEA - A cup of black or green tea daily cuts the risk of heart disease dramatically and boosts the chances of surviving a heart attack by 28%. PLAY BRIDGE A University of California study found that a regular game of bridge or a similar card game that taxes your brain, could help fight off illness. Elderly women who played a regular 90 minute game of bridge had raised levels of T-cell antibodies in the blood, proving that mental activity boosts their immune system. HAVE SEX Sex raises the heartbeat and pumps oxygen around the body, which promotes skin renewal, improves the immune system and boosts circulation!
Everybody Amcal pharmacy magazine Autumn 2006

Health and Fitness:

Is there a safe alternative to HRT??
Spanish researchers recently did an experimental study of 48 menopausal women aged 5572 years from a primary care centre in the town of Armilla, in southern Spain. The women were split into two groups. Half of the women did a 12month supervised programme of stretching, muscle-strengthening and relaxation exercises a total of three hours in two sessions per week. The other half did no exercise. Before the study began, and after the 12 months was up, they filled out a detailed questionnaire assessing their physical and mental health and general well being. Overall, on these measures of physical and psychological health, the women who exercised improved while those who didnt went downhill. And the women who exercised experienced a marked improvement in their menopausal symptoms. When the study began, 50 per cent in the exercise group and about 58 per cent of non-exercisers had severe menopausal symptoms. By the end of the study, this dropped to 37 per cent among the exercise group but rose to over 66 per cent among the others. This fits with previous studies that show that exercise helps mitigate the physiological changes associated with menopause, say the researchers. Its also protective against disease conditions associated with the menopause like cardiovascular disease and osteoporosis. Unfortunately though, women in older age groups are notoriously reluctant to exercise, say the researchers. Older women feel theyre not up to it that exercise is for younger women with better bodies. So the researchers called for more public health programs to increase women's confidence and encourage them to begin (and maintain) exercise programs. Meanwhile the message for older women is that if you're reluctant to go on HRT and you're looking for a natural alternative, try an exercise program. You know this . . . now tell your friends! Peter Lavelle ABC

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

July 2006
Member Benefits
Please support our local traders, and take advantage of the discounts they offer. All you need to do is show your Step into Life key ring to the staff of participating outlets.

BUDGET BUYS
STEP INTO LIFE KEYSBOROUGH JULY 2006 DISCOUNT
320-326 Cheltenham Road, Keysborough www.cellarbrations.com.au Present the above cutout when you spend over $50 then receive for 10% off. Join the Wise Buy Club for free & be rewarded for your purchases

Craig & Michelle Wachter

Members recieve 15% off
(Not valid on public holidays or on other promotions) Pasta is low in fat, low in kilojoules & a good souce of fibre. Superior quality pasta & it has a lower G.I for a slow release of carbohydrate into the body for longer lasting energy. Open till late, and throughout the day.

17 Buckley Street, Noble Park Phone: 9547 6712

Members recieve 10% off*

Specials: Great deals on bulks of food, sweets, drinks and more. (discount excludes milk)

WAVERLY GARDENS VILLAGE CINEMAS

Waverly Gardens Shopping Centre Ph: 9558 4866 vst: www.villagecinemas.com.au
$5 Bargain Screen & $8.50 New Release Tickets
Use your keyring to get your friends in at these prices too!

SHE COMES TO YOU! Call Donna on Shop L02, 250 Dandenong Plaza Phone: 9793 9366 Members recieve 10% off Footwear Specialise in getting the correct fit for YOUR feet using the latest technology with great service! Valid for July

0427 978 860

Members recieve 50% off your first consultation & 10% off consultations thereafter. A fantastic professional mobile massage service that comes to you! Group Sessions Available

See - Click, Break up, Cars, Da Vinchi Code, KoKoda, Over the Hedge, Shes the Man, Pirates of the Caribbean 2, Xmen 3 & Superman Returns

BE HEALTHY, HEALTHY FOODS

Where: Shop 13, 236 Lonsdale Street, Dandenong Arcade Phone: 9792 1693

NOBLE MENS HAIRDRESSING

1b Frank Street, Noble Park Phone: 9562 4771
Come in for a friendly service & great haircut. Members recieve 15% off haircuit. Specials: Do colour tips & ladies haircuts too! South Eastern Chiropractic Centre 292 Corrigan Road Keysborough 3173 Ph 9798 1402 Dr. Jose & Dr. Kevin For Members: Complimentary initial consultation valued at $65 $30 off a pair of custom made spinal pelvic stabiliser orthotics. They have 8 subs with 7 grams of fat or less. Salads, wraps & soups also available. Open till 10pm every night. On site service & repair 24 hr. Mechanical Breakdown service, for existing customers Major & Minor repairs Quality Parts All Work Guaranteed PARKMORE SHOPPING CENTRE 9798 2716

Get expert nutritional advice from Steve Ankers and he already gives 20% off the RRP of Body Building Suppliments. Members get 20% off all the other Suppliments

Members receive 15% OFF

ANY SUBS (limit 1 per person)

Health Fundclaim your training, chiro & massage Are you getting fined at Tax for no hospital cover? Is your age creeping over 30 with 2% increase each year for when you need health fund? Step into Life members no waiting period for claims unless pre existing- great prices & claims email: melbourne@manchesterunity.com.au website: manchesterunity.com.au call: 1800 733 970

John Matzka 9547 2342 0412 344 532

More Membership Benefits next page..

Step into Life, Keysborough
Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

July 2006
Membership Benefits Continued..
NUTRITIONAL CONSULTANT
Maria Pantelidis Present your membership key ring to receive your First consultation FREE! and 10% off your second Mobile: 0431 704 406 Email: mariagareth1@optusnet.com Huge range of DVDs & Games, great prices. Present your membership key ring to receive 2 free weekly movies with any new release movie rental Once members present their key ring, get 3 things done (pedicure, manicure, waxing) get the 4th free! Already low prices apply & many options available. 9558 4279 For Waxing, Pedicures, Manicures & Facials available.

Salindas Beauty Saloon

Noble Park 9547 5977 407 Princes Highway, Noble Park www.videoezy.com.au

You have inspired me to reset my goals. I now understand the importance of the diary and making me focus on what I want to achieve in the short and long term. The diary has been a big part in my ability to lose weight. I am extremely grateful for your continued support and encouragement to me and the group, you do inspire us with your energy, good nature, enthusiasm and motivation. I think we all love exercising and feel that if we miss a session we are letting you and the rest of the group down (well I do anyway). Love your work. In my dairy I have documented things that I wanted to achieve each fortnight like coming in 2 notches on the belt, losing another 4kgs, running longer distances etc. Each fortnight I looked at the achievements and felt bloody good if I have achieved or my set goals. This spurred me on to setting new goals. In the end I rewarded myself with new clothes or something like that. In the last couple of weeks I have relaxed my eating and drinking patterns and have found it hard to lose the additional weight to reach GOAL. Thanks to last nights winter warmer I have reset my goals and am back on track. I think it is very important to complete the dairy especially the goal setting as the activities will have a direct link to you achieving your goal. Cheers and thanks for everything. Richard Nicky wrote to her state office: Richards words made me so incredibly happy and reiterated to me why I do this. Well done to a very satisfied trainer and a very happy and motivate client. The top 10 Biggest Loser / Winner clients were:1. Richard Hives, Thornbury, Vic 2. Sharon Taylor, Mt Waverley, Vic 3. Joanne Balazic, Ballarat, Vic 4. Nicole Foster, Glenmore Park, NSW 5. Donna Marshall, Doncaster, Vic 6. Andy Bennett, Runaway Bay, Qld 7. Clare Rochford, Greensborough, Vic 8. Peter Matthew, Campbelltown, S.A. 9. Mel Lane, Hawthorn, Vic 10. Sharon Webb, Iluka, W.A.

Franchise Directory
VIC Ballarat Bendigo Balwyn North Bentleigh Burwood East Camberwell Carlton North Caulfield Chelsea Cheltenham Cranbourne Croydon Doncaster Essendon Eltham Elwood Frankston Greensborough *Highton (Geelong) Hampton Hawthorn Hoppers Crossing Ivanhoe Kew Keysborough Malvern Moonee Ponds Mornington Mt Waverley Murrumbeena Narre Warren Templestowe Thornbury Wellington (Sale) Werribee Wheelers Hill Williamstown *opening in September NSW Avalon Balmoral Batemans Bay Blacktown Blakehurst Bronte Chipping Norton Drummoyne Glenmore Park Leonay Manly Parramatta Penrith Rose Bay Rushcutters Bay Sans Souci SA Campbelltown Blackwood Golden Grove Magill Morphett Vale Mt Gambier Modbury Port Lincoln Prospect West Lakes QLD Broadbeach Chermside New Farm Runaway Bay Wilston WA Hillarys Illuka Subiaco Willetton ACT Deakin Gungahlin ANU NT Casuarina

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

July 2006

Super Sale 25% OFF

SOCKS Was $12.00 NOW $9.00 CAPS Was $20.00 NOW $15.00

VISOR Was $11.00 NOW $8.25 LYCRA ABOVE KNEE Was $33.00 NOW $24.75 LYCRA ROUND NECK & V NECK Was $39.00 NOW $29.25 LYCRA FULL LENGTH Was $46.00 NOW $34.50 POLAR FLEECE ZIP Was $60.00 NOW $45.00 LYCRA KNEE LENGTH Was $38.00 NOW $28.50 POLAR FLEECE VEST Was $44.00 NOW $33.00

BOTTLE Was $6.50 NOW $4.80

BUM BAGS Was $20.00 NOW $15.00

SPRAYJACKET Was $40.00 NOW $30.00

Step into Life Super Sale

July 2006

TIMETABLE
We are working on a perminant indoor venue for toning sessions for when its cold

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

6 am Toning 9am Toning 6 am Cardio 9am Toning 6am Cardio 9 am Toning 9am Cardio August 27th 12:30pm Fitness Test

6 pm Cardio

7:15 pm Cardio 6:30 pm Toning 6:30 pm

Bookings essential for ALL sessions

Kick Boxing 6:30 pm Toning

BOOT CAMPS IN AUGUST

Training Sessions suitable for all ages and fitness levels Cardio Toning Kick boxing Fit ball Stretch n Flex Rubberised Resistance Boot Camp A fun and motivational session that improves overall health, heart and lung Fitness. Improves muscular strength and endurance, body tone and shape and postural stability. Self defence moves to combine a cardio and toning workout in one. Excellent for core stability providing effective muscular strength and endurance, body tone and shape. Enhances flexibility through yoga-based activities for balanced health Great all-over body workout using Rubberised Resistance Bands A tough army style, test your limits workout session dates from your trainer.

Week Commencing
Mondays 6am Tuesdays 9am & 6:30pm Thursdays 9am & 6:30pm Saturday 9am

3rd Jul
Resistance Band Resistance Band Weights Fitball

TONING SESSIONS 10th Jul 17th Jul 24th Jul

Fit Ball Fit Ball Resistance Band Weights Weights Weights Fit Ball Resistance Band Resistance Band Resistance Band Weights Fitball

31st Jul
Fit Ball Fit Ball Resistance Band Weights

7th Aug
Weights Weights Fit Ball Resistance Band

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au