Step into Life Keysborough

Ph: (03) 8502 8775 Mb: 0423 852 262 E-mail: keysborough@stepintolife.com

December 2007, Issue 15

Local News
SPRING INTO SHAPE SERIES III
NAME Paul Issai Rob Formorso Melissa Brown Trish Lear Aaron Edwards TOTAL TIME 16:36 19:45 28:36 34:05 22:49 DISTANCE 4km 4km 4km 4km 4km TIME PER KM 3:53 4:37 6:41 7:59 5:20

Directors Desk
Step into Life Clients, Family and Friends I hope this issue of Fresh Air finds you in great health. It gives me great pleasure to share with you our exciting news about the launch of the Step into Life Treat Yourself shopping cart. The Treat Yourself section of our site can be found at http://www.stepintolife.com.au/treat-yourself.php BUT it is not live yet! Treat yourself is going live on November 30 at 5:00pm with a range of exciting ordering specials. I know you have all been training for months and getting your mouse and internet skills to be super fast to make sure you get some of the launch ordering specials! Be a WINNER - The first 100 shopping cart customers will receive FREE Prizes. Please look at our launch specials and prizes on page 2. Whilst creating the shopping cart we have been mindful of the high standard of customer service that we strive to provide for all Step into Life members. When placing an order on the shopping cart you will still be able to collect the items you have ordered from your trainer and pay your trainer directly. This means no postage charges need be passed onto members and it maintains the very important relationship with you and your trainer even whilst shopping. The Treat Yourself section of the site still has a few more features that will be added in the coming weeks. One of these features will allow you to provide your email address so you can be advised of New Releases and Special Offers. As always we value your feedback and if there are product items that you would like to see in the range and available on the site, please drop us an email to let us know. With Christmas and New Year fast approaching why not buy a gift that will help a friend or family member take a step towards increased fitness and health. Enjoy shopping. Continued on Page 5.
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BootCamps
Sixteen members completed the Navy Seals bootcamp at Chelsea beach for the last Bootcamp for the year. Drenched with water, sand where there shouldnt be sand and bootcamp scars (see photos page of Shaz) to remind them of the event. Each member that completed a bootcamp will receive a special certificate for their achievement. th Next Bootcamp package begins January 4 2008. oh-ah!

Above Navys seals bootcamp, from left to right Rob, Leszko, Donna, Jodie, Maree, Jason, Izzy, Daz, Az, Rasa, Simone, Wayno, Christie, Monica, Shaun, Tanya & Shaz

Timetable Changes
From December 2 : 8am cardio on Saturdays are now at 7am 9am toning on Saturdays are now at 8am No Training on Dec 24 & Dec 25 st st No Training on Dec 31 & Jan 1
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Only Evening sessions on Dec 26 & Jan 2

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 (you can see your total on your fortnightly performance report). Points gained are a measure of your commitment to your training. Ask your instructor to help you set some time lines for your goals. Awards achieved in November 50 points Narelle Tabone Monica Homans 200 points Kristina Davidson Belinda Cisterunio 500 points Christie Jones Alicia Blake Adam Fabris
CONGRATULATIONS!! You can reward yourself by purchasing your training club shirt or singlet. Wear it with pride, youve earned it!

New Members
Douglas Rangiawha Maria Rangiawha Jean Baker Althea DSouza Alex Frolov

Welcome!

Elizabeth Salfate Sisira Karunarathma Rick Quach Dianne Goldsbury

Member Birthdays
Happy Birthday!
DECEMBER These members receive 3 FREE EXTRA sessions to do this month at Step into Life Keysborough. 4th Anthony Madafferi 4th Tanya Whiteside 9th Douglas Rangiawha 10th Kate Richardson 12th Bronwen Sherry 16th Natalie Keil 16th Jan Cogger 17th - Silvana Moslih 21st Yathavan Sriharan 26th Diedre Nurhadi 27th Kety Miguel

Member Achievements

New to Fitness Category 4! Vanessa Brown New to Fitness Category 5! Rick Quach Mandi Trezise Majuri Sriharan Douglas Rangiawha Dorsha Tong Peter Roussos New to Fitness Category 6! Alex Frolov Shaun Clark

If any other members have any achievements they would like to share with the group please email them to me at keysborough@stepintolife.com

Member Profile
Loretta Fitzpatrick

Questions..
Where were you born? The Angliss Hospital in Upper Ferntree Gully What is your current profession? Administration for a Superannuation company in Camberwell What sports have you been involved with during your life / best achievement? As a kid I was involved in Swimming, Dancing, Tennis, Volley Ball. Best achievement was recently completing the Great Vic Bike Ride, 120Km over two days. Before joining SIL I would never have done that. What is your favourite naughtly treat? Beer and Lasagne What primary schools and secondary schools did you attend? St. John the Baptist Primary School. Boronia Heights Secondary School What is the nicest thing anyone has ever done for you? My Dad knocked my dodgy bungalow down whilst I was away overseas this year and built me a brand new bungalow with a massive wardrobe and bathroom. It was a complete surprise when I came home. What is your goal for the next 6 months - excercise or other? I want to get as fit and healthy as I can before I leave to go to Ireland for a years working holiday in March... Interest and Hobbies? Travelling the world What results have you seen since you started with Sil? I've lost 20 kg since starting Sil
Midday 6:30 pm instead of the 6pm and 7:15pm Sessions 7am instead of the Saturday Morning sessions

Loretta been a member of Step into Life Keysborough since 7 August 2006.
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Merchandise
Nothing like a bit of retail therapy!
New Treat Yourself shopping cart launch . Dont miss out November 30th at 5:00pm the shopping cart will go prizes.

live with launch

www.stepintolife.com.au/treat-yourself.php

Events What is happening

Sunday December 2nd Monday December 3rd Saturday December 8th Friday January 4th Early Februrary

SIL Keysborough Competition & Christmas Lunch At wachter Reserve 11am for Keysie Comp and 1pm for Christmas Lunch Fitness Test Fitness Test Bootcamps New Years Resolution Package Begins More details available later in the month Step into Life Keysboroughs 3 year Anniversary

Celebration venue, date and time to be determined

Health & Fitness Article

Dehydration - A major cause of decreased human sports performance! What is dehydration? Dehydration is the excessive loss of water from the body, as from illness or fluid deprivation. Any person who exercises on a regular basis is susceptible to the effects of even mild fluid loss. The value of the body's most important nutrient, water, cannot be underestimated. Exercise produces body heat, and too much body heat reduces exercise capacity. As the core body temperature rises, blood flow to the skin increases, and the body attempts to cool itself by sweating. During intense exercise, the body temperature rises as high as 39 degrees Celsius (105 degrees Fahrenheit) and the muscle temperature can rise as high as 40 degrees Celsius (108 degrees Fahrenheit). These temperatures make exercise difficult because the body and muscles are competing for blood. As the body temperature rises, oxygen becomes more of a commodity due to increased circulatory demands. Oxygen is needed to help with the cooling process, and reduces the amount of oxygen available for vital organs, which can lead to severe health risks as well as a drop in athletic performance. When you start exercising, as much as two percent of the body water is lost. Although this amount is considered a "normal" range for humans, it is certainly not an optimum level for athletic performance. Below is a table that summarizes the effects of minimal fluid loss during exercise.
Shaun at a kickboxing session fluid loss perhaps??

Dehydration can cause any or all of the following: Increased heart rate (beats per minute) Increased lactate acid in muscles (increased blood acidity) Increased body temperature Decreased strength Any of the following medical conditions: heat cramping, heat exhaustion & heat stroke Physical Symptoms and Effects of Dehydration Body Symptoms Water Lost 1% 2% 3% 4% 5% 6-7% Few symptoms or signs of any thirst present; however, there is a marked reduction in VO2 max. Beginning to feel thirsty; loss of endurance capacity and appetite. Dry mouth; performance impaired. Increased effort for exercise, impatience, apathy, vague discomfort, loss of appetite. Difficulty concentrating, increased pulse and breathing, slowing of pace. Further impairment of temperature regulation, higher pulse and breathing, flushed skin, sleepiness, tingling, stumbling, headache. Dizziness, labored breathing, mental confusion, further weakness. Muscle spasms, loss of balance, swelling of tongue. Heat Exhaustion, delirium, stroke, difficulty swallowing; death can occur.

8-9% 10% 11%

The best way to avoid fluid loss is often the simplest: drink plenty of fluids. Water is sufficient to replenish the fluids that are lost during exercise. However, water cannot replace the minerals that are lost during exercise-induced sweating. Sweating releases potassium, sodium and calcium, which are vital for survival. These minerals, also known as electrolytes, are not found in water. It is therefore advisable to consume a supplement, which contains these added minerals, before any strenuous exercise. One such supplement that contains these electrolytes is a sports drink. Although these sports drinks can contain a combination of vitamins and minerals, they also contain simple and complex carbohydrates, predominantly simple sugars, which provide the athlete with an added amount of glucose. This glucose, which is converted by the body into fuel, can later be used to power working muscles. The carbohydrates that are found in sports drinks are designed, when used as directed, to help in performance, but do not play a direct role in hydration. The added nutrients, potassium, sodium, and calcium, along with the water content of the sports drink, are the determining factors in hydration.

Prizes and Specials From our new online shopping cart!

Be a WINNER - The first 100 shopping cart customers will receive FREE Prizes. Customers 1 to 10 will receive a Free fit ball with any order.
(sizes 55cm and 65cm)

Customers 11 to 30 will receive a Free t- shirt or Singlet with any order.

Customers 31 to 45 will receive a Free cap with any order.

Customers 46 to 60 will receive a Free car sun protector with any order

Customers 61 to 70 will receive a Free Shoulder Bag with any order.

Directors Desk continued from page 1.

Customers 71 to 80 will receive a Free sun visor with any order.

Customers 81 to 100 will receive a FREE eco friendly shopping bag with any order.

Did you know that you can Tell a Friend about Step into Life? Our members often enthusiastically tell other people how Step into Life is making a positive impact on their life and encourage their friends to join. You can to, simply go to http://www.stepintolife.com.au/tell-a-friendmember.php If as a member you introduce a friend that becomes a member, youll be rewarded with movie tickets or a Coles Myer voucher. Helping us build our membership is really appreciated and we would like to show our appreciation by thanking you in this way for every member you refer. I would like to wish you and your families a happy Christmas and a prosperous and healthy New Year. We hope 2008 is an extra special year for you. Regards Director Larry Cohen

Friday night bootcamps

Health & fitness article

continued.
Exercise scientists, along with savvy marketers, have designed the newest product to conquer dehydration - fitness water. This new product has taken regular water and added minerals and vitamins, including those vital electrolytes, potassium, sodium and calcium. This new product targets fitness enthusiasts that want to protect against dehydration, but who are looking to keep their calorie count and sugar intake to a minimum, which can help with weight loss goals. Caffeinated drinks should typically be avoided before and during exercise. Caffeinated products increase urine output, which raises the amount of fluid loss. This fluid loss is exactly what we are trying to avoid. Many people drink caffeinated drinks before exercise to obtain extra energy. A suggestion to those who need the extra energy avoid the caffeine and take a vitamin B tablet instead. The vitamin B tablet will give the extra energy desired, without the increased fluid loss.

Local residents disturbed after 9pm at night of raving loonies chanting, panting and sweating at all hours of the night at a park in Dingley.

Another product to avoid, especially in relation to hydration, is alcohol. Alcohol, like caffeine, increases urine output, which increases fluid loss. Although most people will not consume alcohol just before exercising, it should be noted that a few drinks the night before a morning workout could have a large negative effect on hydration levels. If youre planning on exercising the morning after consuming alcohol, drink plenty of fluids, including those necessary electrolytes. Taking in the required electrolytes, as well as satisfactory levels of fluids, will determine your hydration level. It is vital to monitor the body and to continually take in fluids. By the time thirst sets in, the body has already lost at least two percent of its fluid, and dehydration occurs. At any chance possible before and during exercise consume fluids to avoid the harmful consequences of dehydration. Source: Mark Kovacs M.Ed, CSCS, USATF II (Sprints) Editor of High Performance Training healthfitness.com.au

BOOTCAMP SCARS Commando Crawls in the Navy Seals Boot camp leaves its mark on Shaz. Mother of 2 baby Dylan & Hendo.

Members Benefits Our Health Professionals

SOUTH EASTERN CHIROPRACTIC CENTRE
292 CORRIGAN ROAD KEYSBOROUGH ASPENDALE 9798 1402

Just show your S.I.L key ring to receive discounts

Dr. Jose & Dr. Kevin Denise Robinson Ph: 0411 411 833 bythebaykinesiology.com.au 9769 1677 Lachlan Kellaway Clive Pereira 0427 978 860 Remedial Massage Therapist: Donna Fincham 0431 704 406 Nutritionist: Maria Pantelidis

Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed Receive 10% of all kinesiology consultations

PARKMORE PHYSIOTHERAPY

330 CHELTENHAM ROAD KEYSBOROUGH MOBILE MASSAGE DONNA COMES TO YOU! MARIA COMES TO YOU

A flat fee of $50 for all visits (ie no initial visit charge of $55). Pensioners of health care card holders get an additional $5 off. Receive 50% off your first consultations & 10% off consultations thereafter. 50% off for members

Nutritionist

Use our special Health Fund to claim at the above professionals

INFORMATION FORMS AVAILABLE FROM YOUR TRAINER 1800 087 374
stepintolife@manchesterunity.com.au

machesterunity.com.au/stepintolife

Receive Special Rates Exclusive KeepFit waiting periods waived for claiming on you training. Conditions Apply.

Our Favourite Local Restaurants/Food Stores

FASTA PASTA KEYSBOROUGH
330 CHELTHAM ROAD KEYSBOROUGH SHOP G1 PARKMORE SHOPPING CENTRE PARKMORE SHOPPING CENTRE 9769 1999 FAX: 9769 0799 Ph/fax: 9769 1466 Manager: Matthew Ong 9798 2716 Open till 10pm every night. Owner: Simon Receive 15% OFF ANY SUBS (limit 1 per person) Receive 25% off YOUR MEALS & DRINKS! (not valid on public holidays or on other promotions) Receive a FREE hot drink with any meal purchase.

CAF

More Local Discounts available next month so watch these spaces.

PHOTO FINISH Spring into Shape Series 3 Run. From left to Right Trish, Mel, Izzy Az & Rob Finised to quickly to get it on camera hehehe..

Entertainment
401 PRINCESS HIGHWAY, NOBLE PARK

NOBLE PARK - 9547 5977 Manager: Maria 9558 4866 Manager: Anthony www.villagecinemas.com.au

Receive 2 FREE weekly movies with any new release movie rental www.videoezy.com.au $6 Bargain Screen & $8.90 New Release Tickets

Waverly Gardens Village Cinemas

WAVERLY GARDENS SHOPPING CENTRE

Sporting Goods
WAVERLY GARDENS DANDENONG LONSDALE STREET DANDENONG 9546 8721 Manager: Gary 9706 8211 Manager: Greg 9792 2578 Manager: Darren Receive 10% off all items in store (excluding sale items) Specialists in Asics, Brooks, Nike, Adidas Footwear, Clothing & Equipment GET YOUR BOOTCAMP GEAR HERE! Members Receive 10% off. Excluding sale items.

Health & Beauty Stores

BE HEALTHY HEALTHY FOODS
Salindas Beauty Saloon
236 LONSDALE STREET, DANDENONG ARCADE NOBLE PARK
Waxing, pedicures, manicures & facials

SHOP 13 9792 1693 Nutrionist: Steve Ankers 9558 4279 Beautician: Salinda 9562 4771 Hairdressors: Dominc, Tony & Trish 0417 524 464 CHRISTINE HARPER

This store already gives 20% off Body Building Suppliments, we Receive 20% off all other suppliments If get 3 things done, Receive the 4th for FREE

NOBLE MENS HAIRDRESSING

1B FRANK STREET NOBLE PARK COMES TO YOU!

Receive 15% off haircut Do colours and ladies hair too Sells isotionic formulas for nutients that are absorbed quicker than tablets into the bloodstream. Receive 10% off Recieve 10% off (discount excludes milk)

BUDJET BUYS

17 BUCKLEY STREET NOBLE PARK

9547 6712 Manager: Craig

Leisure
SPRINGVALE 9547 4774 Michelle Karton We each have a lifetime of treasured moments & there are many ways to remember them. Creative Memories Consultants make a difference in the way people remember, celebrate & connect. Members Receive Extra Free Gift

Healthy Recipe
At Last - Guilt Free Eating!
There's no need to miss out on the pudding this Christmas with this low fat, guilt free recipe. Filled with delicious fruit and spices, serve it with brandy custard or low fat ice-cream.

Referrals
Help a friend to have fun reaching their health and fitness goals too! Your friend will thank you and so will we! At Step into Life we value your patronage and the people you refer to our program. In return for your support we would like to show our appreciation by rewarding you with a gift from the national referral program. The national referral program includes every Step into Life venue in Australia. The person you refer can attend at the venue of their choice. The referral gifts: You may choose to receive either 2 movie tickets or a $20 Coles-Myer voucher for each friend who joins Step into Life as a result of your referral.

Franchise Directory
VIC
Balwyn North Beaumaris Bendigo Bentleigh Box Hill Camberwell Carlton North Caulfield Chelsea Cheltenham Cranbourne Croydon Doncaster Essendon Eltham Elwood Frankston Greensborough Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Malvern Mill Park Moonee Ponds Mornington Mt Waverley Murrumbeena Newtown-Geelong Narre Warren Pakenham (NEW) Port Melbourne Reservoir Ringwood South Yarra St Kilda (NEW) Sunbury (NEW) Templestowe Thornbury Vermont south Wellington - Sale Werribee Wheelers Hill Williamstown Yarraville

ACT
Gungahlin ANU

NSW
Albury Avalon Balmoral Baulkham Hills Blacktown Blakehurst Burwood (NEW) Chipping Norton Collaroy (NEW) Cronulla Drummoyne Earlwood Frenchs Forest (NEW) Glebe Glenmore Park Leonay Manly Miranda Parramatta Peakhurst Penrith Queens Park Rose Bay Rushcutters Bay Sans Souci Shellharbour St Clair Tamworth Terrigal

Ingredients
1 cup sweet potato, grated cup flour cup raisins cup dried apricots 2 tablespoons sugar 2 tablespoons reduced fat margarine teaspoon cinnamon teaspoon nutmeg pinch cloves 1 egg white 1 tablespoon skim milk teaspoon baking soda

OR

SA
Campbelltown Blackwood Gawler (NEW) Golden Grove Magill Mawson Lakes (NEW) Morphett Vale Mitchell Park Mt Gambier Modbury North Haven (NEW) Port Lincoln Prospect West Lakes Henley Beach Hallett Cove Salisbury (NEW) Seacliff (NEW)

SUSPENSION / MISSED CLASSES

Funny thing . . . if you want to enjoy the fitness benefits of the program, you actually have to BE AT THE CLASS. We know there are sometimes unavoidable time conflicts, but we would much prefer you to make up a class than to miss a session entirely. Missed classes need to be made up within the same calendar month, or you will find yourself charged for the extra session. Please call your Trainer if you plan to attend a session other than the one for which you are booked. If you are going away, and require Suspension, please complete a Suspension form, or inform your Trainer in writing at least 24 hours prior to the Suspension period.

Method

(serves 5)

Combine first 10 ingredients, mix well. Add egg white. Combine milk & baking soda, add to mix. Stir until combined. Spoon into a 3 cup steamed pudding mould coated with cooking spray. Cover tight with lid coated in cooking spray. Place mould on a shallow rack in a stock pot, add boiling water until half way up the sides of the moulds. Cover & cook in simmering water for 40 minutes or until a knife comes out clean. Add water as necessary. Invert onto a plate and serve with brandy custard or low-fat ice cream.

QLD
Broadbeach Caboolture Chermside Everton Park Kawana Mackay (NEW) Pacific Pines Pelican Waters (NEW) Runaway Bay Tewantin (NEW) Wilston

WA
Canning Vale Iluka North Beach (NEW) Subiaco Swan View (NEW)

NT
Casuarina

We do it outdoors

DECEMBER TIMETABLE
Sessions are held at
Wachter Reserve Kingsclere Ave. Keysborough Melways Ref Page 89 E8 Bookings Are required for ALL Sessions

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

6:00 am Cardio 7:00 am Cardio 7:15am Toning 6:00 am Cardio

6:00 pm Cardio 6:00 pm Toning 6:00 pm Cardio 6:00 pm Toning 7:15 pm Kids

7:15 pm Cardio 7:15 pm Toning 7:15 pm Cardio 7:15 pm Toning

Wet Weather If wet weather, session is still run at the reserve. If wish not to attend when raining please notify your trainer and arrange a makeup session

8:00 am Toning

Training Sessions suitable for ages 13 and up, caters for all fitness levels
Cardio Toning Kickboxing Fitball Resistance Bands BootCamp Kids Session 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. Great all-over body workout using Rubberised Resistance Bands A tough army style, test your limits workout session dates from your trainer. Fun & training for kids for ages 6 to 12 years. First session FREE

Training Session Breakdown ~ What to Bring to Each Session (Fitball, Resistance Band, Boxing Gloves, MP3 Player) MONDAY CARDIO 6 pm 7:15 pm
3rd Dec FITNESS TEST 6:30PM 10th Dec KICKBOXING 17th Dec CARDIO IN PARK 24th Dec <NO TRAINING> 31st Dec <NO TRAINING> 7th Jan CARDIO IN PARK

TUESDAY TONING 7:15am 6 pm 7:15 pm

4th Dec RESISTANCE BANDS 11th Dec WEIGHTS 18th Dec FITBALL 25th Dec <NO TRAINING> 1st Jan <NO TRAINING> 8th Jan FITBALL

WEDNESDAY CARDIO 6 am 6 pm 7:15 pm

5th Dec KICKBOXING 12th Dec CARDIO IN PARK 19th Dec CARDIO ON ROADS 26th Dec ONLY EVENING KICKBOXING 2nd Jan ONLY EVENING CARDIO IN PARK 9th Jan CARDIO ON ROADS

THURSDAY TONING 6 pm 7:15 pm

6th Dec WEIGHTS 13th Dec FITBALL 20th Dec RESISTANCE BANDS 27th Dec WEIGHTS 3rd Jan FITBALL 10th Jan RESISTANCE BANDS

FRIDAY CARDIO 6 am

SATURDAY TONING 8am

8th Dec FITNESS TEST 7AM 15th Dec RESISTANCE BANDS 22nd Dec WEIGHTS KICKBOXING 29th Dec FITBALL CARDIO IN PARK 5th Jan RESISTANCE BANDS 12th Jan WEIGHTS KICKBOXING CARDIO ON ROADS CARDIO ON ROADS

CARDIO 7am

7th Dec CARDIO IN PARK 14th Dec CARDIO ON ROADS 21st Dec KICKBOXING 28th Dec CARDIO IN PARK 4th Jan CARDIO ON ROADS 11th Jan KICKBOXING