Step into Life Endeavour Hills

Phone: (03) 8502 8775 E-mail: endeavourhills@stepintolife.com

Local News Our Mini Olypmics took place on Sunday 1st June at Princess Park, Carlton. We had a very successful day with lots of achievements and fun. Keysie came 3rd in the Spirit award and top five in all other events. Endeavour hills merged with Keysie for this one but next year we will have enough team members to win!

June 2008, Issue 21

Directors Desk
Tried and Tested
Dear Members, Family and Friends Every aspect of the Step into Life group outdoor personal training system is tried and tested. I was recently asked, Why do SIL have a 3 month minimum initial payment period? The answer is simple and it has nothing to do wih payment, and is all to do with exercise physiology. We know that it takes at least 3 months for real adaptations in cardiovascular fitness and fat loss to be achieved. A good base of fitness will cause an increase in fat burning efficiency. You may have noticed that your SIL trainer recommends 3, or at a minimum 2 training sessions per week. This is again through tried and tested training we know that results are achieved quicker and are more long lasting through a committed regime. We also recommend 3 sessions per week because this ensures as much variety of training as possible. Variety ensures RESULTS! You will also recall receiving phone calls or a Miss you card in the mail if you have not attended your training and this is because we WANT you to train. We want you to make up missed sessions because again we know that if you train and adopt it as part of your lifestyle results happen. Does 1 training session per week work? Think of it this way: Only 9% of the worlds exercising population are disciplined enough and knowledgeable enough to train often enough and hard enough to ensure results. Your SIL trainer is an expert in making sure you get the most out of your training and at Step into life you can do 4 training sessions for the cost of one session with a one on one trainer.
Continued on page 2

3.2km FUN RUN Times

Ly Holian Melissa Brown Louisa Stevens Zofia Oktaba Maree Folino Tanya Thomson Matt Weinman 2nd! Trish Lear Dorsha Tong 22.18 18.55 18.50 24.00 19.01 23.55 11.48 25.55 24.00

Relay Team
Donna Marshall Jason Clark 5th Monica Homans Ros Grassham Ben Holian Sharon Henderson Kirsten Barnett (Endeavour) Akile Husnu

Supporters

Shevy Manoharan 6.4km Fun Run Times Dhani Chand Paul Issai 3rd! 25.29 Adam Fabris Jo Matse 36.55 Jody Lygon (Endeavour) Tanya Whiteside 33.04 Ann Van Damme (Endeavour) Melva Watson 33.28 Kristie Jones 43.00 Wendy Wright calf muscle injury Jess Guest 33.50 Step into Life Mini Olympics Performance Award 2008 Position Venue 1 Beaumaris 2 Hampton 3 Sunbury 4 Yarraville 5 Keysborough FUN RUN WINNERS! TIME NAME 11:31 Scott Minogue 14:41 Tara Samson Stan 28:40 Mansas Christina Pallikaris Michael Rafferdy Kate Zahra

EVENT 3.2KM MALE 3.2KM FEMALE 3.2KM WALKER MALE 3.2KM WALKER 25:14 FEMALE 6.4KM MALE 23:09 6.4KM FEMALE 28:46 Continued on page 10..

VENUE St Kilda Hampton

Sunbury

Templestowe

Beaumaris Beaumaris

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 April: 50 points
Andrea Tripon Marie Papillon Greg Telley Chriss Kovac Camelia Roman

Welcome New Member

Julieanne Obrien

Member Birthdays
Happy Birthday!
These members receive 3 FREE extra sessions to complete thiis month as a birthday present

200 points
Kirsten Barnett

Sean Edwards 3rd June Chriss Kovac 11th June Chelsea Smillie 19th June Angela Manamperi 29th June

CONGRATULATIONS!! You can reward yourself by purchasing your training club shirt or singlet. Wear it with pride, youve earned it!

Directors Desk continued

Did you know your body expends up to 30% more energy in the winter months exercfising outdoors? So, take advantage of June, July and August to be looking like a lean, mean fit machine for Spring. Step into Life is taking all of our tried and tested training systems and business model on a road trip. On June 3rd Mark and I are heading to New Zealand for a 10 city, 12 day road show to launch Step into Life NZ! We are very excited about our growth prospects in NZ and spreading the Step into Life concept. If you have family and friends in NZ, please let them know that we are on our way! Enjoy your training. Regards Larry Cohen Director

Member Profile

Questions.. Where were you born ? Colombo, Sri Lanka What is your current profession ? Bank Officer What sports have you been involved with during your life / best achievement ? I played Hockey, for Sri Lanka Team and also toured Malaysia (at the 2nd Asian Womens Hockey Tounerment Malysia 1974) and Singapore.

Sunitha has been a SIL member since March 07 and an endeavour hills member since it started in Jan 08

What is your favourite naughty treat ? Chocolate What primary school and secondary school did you attend? Holy Family Convent, in Colombo Sri Lanka What is the nicest thing anyone has ever done for you? Being there for me when I needed some one to talk What is your goal for the next six months exercise or other? To loose 5kg Interests and hobbies Walking, Making cakes, listen to music.

Events
What is happening? Id love to join in! Mini Olympics 1st June 2008 9am -11am, Princes Park, Carlton. Come and show your support for your Trainer and Team. Eastlink 6km Fun Run Sunday 15th June 2008 City to Surf August 2008. Travel up to Sydney for a unique fun run experience! Local Events Winter Evening Meeting/Event Sunday July 13th @ the Dandenong Club, cnr Heatherton & Stud Road. Cost is $20 per person. Members & family/partners of members welcome. Bookings close Saturday 5th July. Bootcamps: Saturday June 14th 11:30am Saturday June 21st 11:30am Saturday June 28th 11:30am Saturday July 5th 11:30am Biggest Loser & Biggest Gainer Competition & Around the World ~ Starts June 1st

Merchandise
Nothing like a bit of retail therapy!

NEW
Mesh Running Cap
$24.00 (incl gst)
Please go to: www.stepintolife.com.au/treat-yourself.php to order or order from your Trainer.

Health & Fitness Article

Tips on Avoiding Running Injuries:
1. Stretch properly before and after running. 2. Run slower and on softer surfaces. 3. Wear the right running shoes. 4. Do not overexert yourself. 5. Do not increase your workout or mileage too much too soon. 6. Maintain proper running form. 7. If you're a beginning runner, avoid difficult and hard runs. Some common Running Injuries are: Achilles Tendonitis Achilles tendonitis is inflammation, irritation, and swelling of the Achilles tendon. The Achilles tendon is the tendon that connects the muscles of the calf to the heel. When you first get Achilles tendonitis, take a few days off from running until the pain subsides. Iliotibial Band Friction Syndrome The iliotibial band is a thick band of tissue that extends from the thigh down over the knee and attaches to the tibia. It functions primarily as a stabilizer during running. Iliotibial band friction syndrome is a condition that occurs when the iliotibial band becomes irritated from overuse. Runner's Knee Runner's Knee is a softening or wearing away and cracking of the cartilage under the kneecap. It causes a large amount of pain and inflammation. The cartilage becomes like sandpaper because the kneecap is not riding smoothly over the knee. Runner's Knee is often caused by weak quadriceps, incorrect or worn shoes, and overtraining. Ankle Sprains An ankle sprain occurs when the ankle suddenly twists. It causes damage to the soft tissues and ligaments surrounding the ankle joint.

REFERENCE: *ABS Catalog 4805.0 National Nutrition Survey 1995

Step into Life Mini Olympics 2008 Photos

Loyal SIL Keysie members fired up!

Health & fitness article continued

Plantar Fasciitis Plantar Fasciitis is an inflammation of the fascia ligament in your foot. The plantar fascia ligament is located at the bottom of your foot. It is attached to the heal and extends to the ball of the foot. Athlete's Foot Athlete's foot is a term used to describe a form of fungus infection of the feet. Shin Splints Shin splints, also called Periostitis is the name given to pain at the front of the lower leg. The most common cause is inflammation of the sheath surrounding the shin bone. The injury is an overuse injury and can be caused by running on hard surfaces, running on tip toes and sports where a lot of jumping is involved. Bursitis Bursitis is the inflammation of bursa. Bursa are fluid-filled sacs that lies between tendon and skin. They also lie between tendon and bone. The most common sites for bursitis are the hip, knee, elbow, and heel. Groin Pull Groin Pull is pain in the upper inner thigh. It is caused by tensing the inner thigh muscle when you turn your toe in. Turning your toe in occurs normally while running, especially when you run after rain or snow. Stress Fracture A stress fracture is a break in a bone cause by repetitive stress. Heel Spurs A heel spur is a hook of bone that can form on the heel bone of the foot. Heel spurs are associated with plantar fasciitis. Heel spurs can cause extreme pain in the rearfoot. The pain is most intense while standing or walking. Source Mamashealth.com

Kommandos dont know where to go Recon mission!

Kommando Roll Call

Kommandos Cheerleaders

Captain Marshall organizing her team

Kommandos Run go Brownie

Supporters and endeavour hills members Jodie & Kirsten waiting for their moment to participate & cheer.

Kommandos Sprint.. Go Mon!

Only the captains smile and run!

The Italian Formoso Supporters

we come armed and ready shoot to kill you know what I mean!

Keysie Kommando Kouple

Healthy Recipe
At Last - Guilt Free Eating!

Referrals
Thanks for Referring Your Friends
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.

Chicken with thyme & vinegar sauce Ingredients (serves 4)

Method 1.

1 tbs olive oil 4 small (170g each) free-range chicken breast fillets 2 garlic cloves, thinly sliced 3 large eschalots, halved, thinly sliced 8 thyme sprigs 1 tbs tomato paste 1/2 cup (125ml) dry red wine 1/4 cup (60ml) red wine vinegar Steamed Brussels sprouts, halved, and wilted baby spinach leaves, to serve Heat the oil in a large deep frypan and cook chicken over medium heat for 4 minutes each side or until golden. Transfer to a plate. Add garlic, eschalots and thyme to the pan and cook, stirring, over medium heat for 4 minutes or until the eschalots have softened. Stir in tomato paste and cook for 1 minute. Add wine and vinegar, bring to the boil and cook for 1 minute. Add 1/2 cup (125ml) water and chicken, and simmer over low heat, basting in the sauce, for 5 minutes or until chicken is cooked through and sauce has thickened. Season to taste with salt and pepper. Divide the chicken among plates, top with sauce and serve with vegetables.

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.

2.

OR

3. 4.

Delicious. - August 2006, Page 138

Recipe by Kate Tait

Members Benefits
WACHTER RESERVE KEYSBOROUGH
(NEXT TO STEP INTO LIFE KEYSBOROUGH)

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

Our Fitness Professionals (more on next page)

0422 248 283 Kidz FitnessTrainer: Candice Daxecker Children/Siblings of Step into Life members receive 25% off* *not available with any other deals or package offers Receive 50% off your first consultations & 10% off consultations thereafter. All current Step into Life members receive concession rates.

MOBILE MASSAGE DONNA COMES TO YOU!

0427 978 860 Remedial Massage Therapist: Donna Fincham 9711 7562 Dr. Robyn Joyce & Dr Penny Gosling

PARKMORE OSTEOPATHY

159 KINGSCLERE AVE KEYSBOROUGH

Our Favourite Local Restaurants/Food Stores

ENDEAVOUR HILLS SHOPPING CENTRE FANCY FILLINGS Ph: 9700 2500 Members Receive 10% off

Entertainment
Shop 4, 2-8 Victor Cresent
NARRE WARREN NORTH Manager: Matthew

Ph: 9704 1833

Receive 2 FREE weekly movies with any new release movie rental www.videoezy.com.au

Health, Food & Leisure Stores

VALUE HEALTH ENDEAVOUR HILLS SHOPPING CENTRE ENDEAVOUR HILLS SHOPPING CENTRE
SHOP 40 ENDEAVOUR HILLS SHOPPING CENTRE

Naturopathic Staff: Carol, Steve & Jacque Manager: Ryan www.cellarbrations.com.au 9706 2234

Members receive 10% off

Members receive 5% off* *excluding specials Members receive 20% off* Excludes special items

PREVENTION OF INJURY, MAINTAINENCE OF HEALTH & GOAL ACHIEVEMENT

CHIROPRACTORS ~ Jose & Kevin Chiropractic is an approach to health and wellbeing that centres around the bodys own natural ability to function and heal itself. Chiropractic is based on the knowledge that tension, misalignment or altered function of your spine (subluxations) can interfere with the flow of information and energy along your nerves and may dramatically affect the function of your body in many different ways. Some possible effects of subluxation include: Reduced: function of organs, ability to deal with stress & change, flexibility, balance, muscle strength & coordination, vitalitiy & energy levels, ability to sense & feel your bodies emotions Asthma & allergies Poor posture and altered spinal curves such as scoliosis Low back pain, neck pain, headaches, pain in other parts of the body (depending on which nerves are affected) Spinal degeneration or decay Gentle chiropractic adjustments are the precise methods Doctors of Chiropractic use to correct subluxations and improve function of your spine and nervous system. Chiropractic has been shown to enhance co-ordination, speed and overall performance. It can also help your body to be more mobile and flexible, and help keep your muscles in peek condition. For SIL members: Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed SOUTH EASTERN CHIROPRACTIC CLINIC 292 CORRIGAN ROAD KEYSBOROUGH 9798 1402

KINESIOLOGIST ~ Denise Kinesiology uses muscle testing to remove imbalances in meridians. Assists with: Sporting injuries, physical pain, cramps, shin splints, muscle strength, neck/back problems Increasing energy & motivation Headaches, fatigue, tiredness, sleep problems Anxiety, depression, digestion, skin problems Emotional issues, relationships... & much more! Denise Robinson ~ 0411 411 833 ~ Chelsea www.bythebaykinesiology.com.au Step Into Life Members receive 10% off all consults. Rebate available with Manchester Unity.

PODIATRISTS ~ Lina, Cylie, Kim & Alicia A podiatrist is a specialist who provides medical diagnosis and treatment of foot and ankle problems, including, but not limited to sprains and fractures, bunions, heel pain/spurs, hammertoes, neuromas, ingrown toenails, warts, corns and calluses. To minimize your risk of injuries during exercise, you should consult a podiatrist if: -You have had a history of leg and/or foot pain -The bottom of your shoes wear out too quickly (less than 6 months) -You notice a considerable change to your nails or skin, this may mean the areas are experiencing too much pressure upon weightbearing -There are blisters on your feet -Your toenails are thick and uncomfortable -You have diabetes -There are signs of infection in the foot such as the toenail -You perspire considerably in the feet and they produce an obvious odour We recommend that prior to starting an exercise regime; you should consult a podiatrist for a gait examination and for footwear recommendations to best support your feet. 159 KINGSCLERE AVE KEYSBOROUGH 9711 7562 Members receive 10% off all consultations . There are other health professionals that we have that are still preparing their advertisement for this newsletter. For information ask Aaron at your sessions.

Step into Life Personal Trainers

Jason, Maree, Monica & Aaron Specialists in Group Outdoor Personal Training Catering for all fitness levels & ages in a fun, social and non-threatening environment. Get Fit Lose Fat Tone Up Feel Great!

HEALTH FUND below are taken from the Healthmate Executive plan CHIROPRACTOR & OSTEOPATH Claim between $22 and $35 per consultation (upto $350 a year) KINESEOLOGIST, NATUROPATHY & REMEDIAL MASSAGE Claim between $20 and $35 per consultation (upto $250 a year) PODIATRY Claim between $25 and $30 per consultation (upto $150 per year) TRAINING WITH SIL (keepfit benefit) Claim between $50 to $150 every 6 months Receive Special Rates & Exclusive KeepFit waiting periods waived for claiming on your training. Conditions Apply. Contact: 1800 087 374 or stepintolife@manchesterunity.com.au

NATUROPATH ~ Jacqui I will use Naturopathy, Nutrition, Herbal medicine, Iridology, and preventative medicine as the basis for your health concerns. Iridology is the study of markings & signs in the iris, your right eye represents all of the body part/organs on the right side and the left eye of course is the left side of the body. It also indicates toxicity levels & nervous system condition. This will blend with the other team practitioners to form a holistic health care plan, tailored specifically for you. I look forward to meeting with you as you step into your new life. Yours in health Jacqui Endeavour Hills Naturopathic Clinic 0408 374 644
NATUROPATH COSTS Normal Price With SIL Benefit With Stamp Rebate* With Manchester Unity 1st Consultation $65 $55 $35* $0 (post receipt to claim) 2nd Consultation onwards $40 $35 $25* $5 (post receipt to claim) See any of the above practitioners (2 consultations), they will Stamp your Diary and youll receive a Stamp Rebate. You must collect the stamps and see the Naturopath within the month to be eligible. 1 Stamp benefit per month.

Become a Trainer
Get qualified
Do you love what your Personal Trainer at Step into Life does? Have you ever thought about becoming a Personal Trainer?

Franchise Directory
ACT
Gungahlin ANU

QLD
Broadbeach Buderim (New) Everton Park Kawana Mackay Pacific Pines Pelican Waters Runaway Bay Tewantin Wilston

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

NSW
Albury Avalon Balmoral Baulkham Hills Blacktown Blakehurst Burwood Camden (New) Collaroy Cronulla Drummoyne Earlwood Frenchs Forest Glebe Glenmore Park Kellyville (New) Miranda Parramatta Peakhurst Penrith Queens Park Rose Bay Rushcutters Bay Sans Souci Shellharbour St Clair Terrigal

We want you!
We are seeking qualified trainers to work at Step into Life.

Step into Life has a fantastic opportunity for you to become PT qualified. We are inviting Step into Life members that are serious about learning how to become a Personal Trainer to a free information session with the Australian Institute of Fitness. Every member that registers and attends will automatically receive a $500 voucher towards the cost of a Cert IV Personal Trainer. One lucky draw prize winner will receive a $2,000 scholarship towards a Cert IV course.

SA
Campbelltown Blackwood Gawler Golden Grove Kensington Gardens Mawson Lakes Morphett Vale Mitchell Park Mt Gambier Mt Barker (New) Modbury Northgate (New) North Haven Prospect West Lakes Henley Beach Hallett Cove Seacliff Unley

Call 1 300 134 136 for more details

Franchises Available
$1000 Referral Bonus We have Franchise territories available throughout Australia and would appreciate your help. If you know any trainers that would love to run their own Franchise business, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Franchisee.

NT
Casuarina

WA
Canning Vale Iluka Subiaco Swan View Willetton

We do it outdoors

Step into Life Mini Olympics 2008 Thank you to all of our 500 + members and support teams who participated in the Step into Life Victoria Mini Olympics 2008, you were simply fabulous. Please give yourselves a big pat on the back for your wonderful effort! What a turn out! What a lot of fun! And what a lot of excitement! The morning started out with a mass warm up which then lead onto the relay and fun run events. It was great to see smiling faces as well as giggling fits from events like the Love Relay, Absolute Blinder and Human Dragon whilst the Operation Boot Camp, Jelly Bean Relay and Obstacle Relay brought out the competitive streak in our members. Members of all fitness levels participated in the 3.2km walk/run and 6.4km run event with some runners coming in with impressive times for both the events. Well done to all for challenging and pushing themselves. As for Tug of War in the Trainer Vs Members Event -Congratulations to all our members who absolutely humbled our trainers. Dont worry fellas well be back (you know who you are)!! The Open Challenge Plank Off went exceptionally well. The objective of this challenge was to hold the plank position for three minutes. We are proud to say, we have one heck of a stubborn and determined lot they all held for as long as possible even when their bodies were shaking!! Well done to all for participating. We certainly hope you had a great day and enjoyed being part of the Step into Life Victoria Mini Olympics. We hope to see you and your team again next year. Step into Life Victoria State Office

Keysie Kommandos come in all shapes, sizes and ages; even recruit baby Dylan. Hendo!!... I mean.. Ooh Ah!!!

ENDEAVOUR HILLS TIMETABLE ~ June 08

Sessions are held at the corner of Mossgiel Park & Glen Eagles Drive, Endeavour Hills, using the grounds & shelter of the South Eastern Christian Centre. Bookings Are required for ALL Sessions 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. We are undercover for toning sessions using the Christian centre.

Monday

6:15 am Cardio

6:30 pm Cardio 6:30 pm

Tuesday Toning 6:30 pm Wednesday Cardio 6:15 am Thursday Toning Toning 6:30 pm

Friday

Saturday

10:30 am Kickboxing Starts July