Step into Life Keysborough

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

August 2010, Issue 47

Put on those gloves as our toning sessions are going back to the park! We are gonna harden up and bite the dust... or should I say frost!? Our 9 Week Fitness Challenge has begun to Punish the Groom & His Men in September, Every one that is a member from July can participate... so you lucky people that have stuck it out through winter get to play choose the hardest exercise that you have done at SiL and deliver it & the hardest stage of it onto your trainer (the Groom) and his Men (Groomsmen) as you can be the first to lay havoc onto the groom for my bucks day. Thanks to the members below that came to the winter dinner & have set the bar for the groom & his men to wear bras and fake boobs whilst undergoing this punishment the condition being that all the members below have to meet the milestone set by your trainer! So Keep up to get your reward! Alison Van Rooyen Brent Van Rooyen Ben Holian Brockwell Kong Doris Wong Glenn Lee Henny Setiabudi Irene Sin Jan Cogger Jess Guest Joanne Matse Kim Kulic Leslie Edwards Ly Holian Mario Bird Martha Gaspar Melissa Brown Monica Homans Nicole Lee Robert Formoso Sharleen DCruise Sharon Henderson Sophia Wong Sue Summons Vanneth Kong Wendy Wright Elizabeth Stewart & Cindy Dauria attended but have moved location so they wont be involved in the competition.
Please note that wet weather toning sessions will be held at Dandenong South Primary School Hall.

Local News

Directors Desk Industry Standards

Dear Step into Life Members I am sure that most of you are aware that most Industries in Australia have an institute, a governing body or an organization that controls the standards of that industry and set guide lines and protocols that the members of that industry should abide by. The Fitness Industry is no different. Fitness Australia is the governing body that was formed to help the Fitness Industry to conform to certain guidelines and to create an environment in which all Fitness providers provide a service to their clients in a professional manner. Unfortunately the Fitness Industry has not always been looked upon favourably by members of the public. A number of Gyms have ceased to operate over the past few years with members losing prepaid membership fees as a result. The quality of trainers offering personal fitness training has also not always been of a high standard and this has added to the negativity towards the industry. In the latest Reps Magazine (The official publication of Fitness Australia) Robert Barnes wrote an article with the heading The big issue facing the Fitness Industry is Reputation. He goes on to say that the Industries reputation is in the hands of the Trainers and Instructors working with the public. I could not agree with him more. A persons experience while exercising is directly effected by the trainer providing the service. A good trainer will provide their clients with an exercise experience that includes the industry standards of professionalism, safety, quality and customer care.
Continued on page 2

Timetable
Monday Tuesday Wednesday Thursday Friday Saturday 6:00am Cardio 8:30am Kickbox 6:00am Toning 6:00am Cardio 4:00pm Kickbox 6:15pm Cardio

5:30pm Toning 6:45pm Toning 6:45pm Box/Car 6:00pm Toning

7:15pm Cardio

5:30pm Cardio

7:15pm Toning

Vic SiL Mini Olympics Sunday August 29th Book NOW to be in the 2010 Keysie Kommandos

To all cardio sessions need to bring your own boxing gloves. Dont have your own? You may purchase one from your trainer. Boxing Gloves Available in S, M, or L For $23 Also available to assist is Polar Heart Rate Monitors Many models available from $120

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 July: 50 points 200 points Vanneth Kong Rimas Kareroa 500 points Christine Mcardle Sophia Wong 1000 points 1500 points 2000 points Well Done Guys! You can award yourself & show to others the time & effort you have put into your training by purchasing your Training Club awards points shirt for $22 See the photos page of the members with their 200+ awards

New Members
Welcome Back! Mel Brown Edwin Keecha Roshelle Cerviera

Member Birthdays
Happy Birthday!
Receive 3 free extra sessions as a gift*!
(*gift will expire end of the month, so use it before then)

5th Deborah King 10 Salinda Dias 11 Sharon Henderson 12 Rimas Kareroa 17 Tracey Nelson 25 Katrina Armstrong 26 Monica Vojtek 27 Sam Lindsay 28 Sarun Phin
Book these free sessions with your Trainer
th th th th th th th th

Directors Desk continued

At Step into Life we proud ourselves on the quality of our Trainers and the professional manner in which they conduct themselves at every one of the training sessions that they provide. Our reputation at Step into Life is extremely important to us as an organization and we would like to think that every person who has participated in a Step into Life class has had a positive experience. We are obviously aware that the services we provide are not always every bodies cup of tea but you can rest assured that as a Step into Life member we will leave no stone unturned in our pursuit of service excellence to make your exercising experience rewarding. Keep up the good work Regards Mark Cohen

Member Profile
Henryka Zabawski
Henryka has been a member of Step into Life Keysborough since July 2008
SiL Keysies Member Rewards Member of the month will either receive Unlimited sessions* for the month or a $30 S.I.L clothing merchandise voucher* *must be redeemed before the end of the month.

Questions.
Where were you born? I was born in Poland What is your current profession? Cook

What sport have you been involved with during your life/best achievement? Running & kickboxing What is your favourite naughty treats? cake, chocolate and pizza What primary and secondary school did you attend? I studied In Poland What is the nicest thing anyone has done for you?. My good friend Zofia brought me to this program, Aaron pushed me to my limits to achieve the best I could. What is your goal for the next six months exercises or other? To do more cardio Interest and hobbies? cooking, exercising, shopping and cleaning What is your favourite session and what results have you seen since starting SIL? My favourite session is kickboxing. I feel fitter and healthier

Events What is happening? Id love to join in!

WHEN EVENT TYPE DETAILS
TIMES AUGUST 2010 Need your RESISTANCE BANDS at ALL Toning Sessions Fri 6:15pm Fridays BENEFITS Mini Olympics Training Sun 8am Sundays 4 Members that enter the event 2pm Sunday 15th BENEFITS Benefit Meeting & Sumo Wrestling th 7pm Friday 20 FITNESS BootCamp Games Teaser 7am Sunday 29th EVENT Victorian Mini Olympics Go Keysie Kommandos! SEPTEMBER 2010 Need your FITBALLS at ALL Toning Sessions Sep 25th September EVENT Punish the Groom & His Men 2010 FUN RUN Dingley Dozen (19th Sep) FUN RUN Spring into Shape I FITNESS Fitness Test PACKAGE BootCamp Package OCTOBER 2010 is WEIGHTS that i provide for ALL Toning Sessions October FUN RUN Spring into Shape II 2010 FUN RUN Melbourne Marathon FRIENDS Bring a Buddy Week November FUN RUN Spring into Shape III

Merchandise
www.stepintolife.com/treat-yourself.php Mesh Cap Baseball Cap Beanie

$20.00

$24.00

$14.00

Keep your head warm this winter in one of our great looking head wear!

Health & Fitness Article

Calcium and osteoporosis
Calcium is the most abundant mineral in the body. Building strong, healthy bones before your mid-30s (your peak bone mass) is the best way to prevent the crippling bone disease osteoporosis in later life. So are you getting enough calcium in your diet and what can you do to ensure you help your bones stay strong? Osteoporosis is the thinning and weakening of bones and affects as many as 1 in 4 women over the age of 60. Men also suffer from it but in smaller numbers. From a dietary point of view calcium is by far the most important nutrient to ensure you are getting adequate amounts of in order to prevent osteoporosis. Men and women should be aiming for 800mg per day. Post menopause this needs to be increased to 1000mg. Pregnant and breastfeeding women need to step their daily intake up to 1100mg and 1200mg respectively. The best sources of calcium are dairy products i.e. milk, yoghurt and cheese. Most soy milk is fortified with calcium making it a good substitute for milk. Smaller amounts are found in sesame seeds, sardines, nuts, dark green vegetables and figs. We generally need around three serves of dairy per day to meet our calcium requirements. Examples of a serve include a glass of milk, a carton of yoghurt or a slice of cheese (25g). Most women obtain less than this as they frequently cut calcium-rich foods in order to reduce kilojoules and fat in their diet or because of a dairy intolerance. Keep in mind that Vitamin D is essential for calcium absorption have you had your vitamin D levels checked? More and more Australians are being found to be Vitamin D deficient. If you think you are not obtaining enough calcium in your diet speak to a dietician about possible food options or supplementation.

Vicky Kuriel BSc.(Exercise Physiology), Master of Nutrition & Dietetics (APD), Sports Dietitian

AWARDS FOR 200+ IN JULY

Vanneth Kong First Session 25th Feb 2010 Total # Sessions 48 Fitness Tests 3 BootCamps - 4 in Total 1 Teaser 1 Marines 2 Navy Seals

VIC MINI OLYMPICS KEYSIE KOMMANDO TEAMS

2005

2006

Rimas Kareroa First Session 26th March 2010 Total # Sessions 38 Fitness Tests - 3 BootCamps - 3 in Total 1 Teaser 1 Marines 1 Navy Seals

2007

Sophia Wong First Session 9th March 2009 Total # Sessions 101 Fitness Tests 3 BootCamps 8 in total 1 Recruits 4 Marines 3 Navy Seals

2008

2009

Christine Mcardle First Session 19th Nov 2008 Total # Sessions 121 Fitness Tests 6 A Keysie Kommando of the Mini Olympics 2009

2010

Be in the 2010 Keysie Kommandos Teams! Recruiting this Month!

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. The national referral program includes every Step into Life venue in Australia. The person you refer can attend at the venue of their choice.

Warm Lamb Pasta Salad

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.

Ingredients (serves 4)
300g dried spiral pasta 1/3 cup olive oil 600g lamb fillets, trimmed 1 cup chopped fresh flat-leaf parsley leaves 1/4 cup chopped fresh mint 1/2 cup chopped fresh basil 2 teaspoons wholegrain mustard 1 tablespoon capers, drained, rinsed 1/4 cup lemon juice 1 red capsicum, thinly sliced

OR
http://www.stepintolife.com.au/tell-a-friend member.php

Members Benefits
Discounts & Offers
Please support our national and local traders, and take advantage of the discounts they offer. Simply, show youre Step into Life key ring to the staff of participating outlets.

Method
1. Cook pasta in a large saucepan of boiling salted water, following packet directions, until tender. Drain. 2. Meanwhile, heat 1 tablespoon of oil in a large nonstick frying pan over medium heat. Add lamb. Cook for 3 minutes each side for medium or until cooked to your liking. Remove to a plate. Cover with foil. Set aside for 5 minutes to rest. Thinly slice. 3. Combine parsley, mint, basil, mustard, capers, lemon juice and remaining oil in a bowl. Add pasta, lamb and capsicum. Season with salt and pepper. Toss gently to combine. Serve.

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Notes
To make this dish even faster, use whole-leaf herbs instead of chopping, and marinated chargrilled capsicum instead of fresh.

Fresh Right Now

Planning your shopping? Want to eat healthy but cant keep track of the fruit & veggies in season?

Source Super Food Ideas - October 2007 Super Food Ideas October 2007, Page 59 Recipe by Kirrily La Rosa

www.FreshRightNow.com
The easy way to find out what is in season.

Members Benefits
SOUTH EASTERN CHIROPRACTIC CENTRE

Please support our national and local traders, ers, and take advantage of the discounts they offer. Simply, show youre Step into Life key ring to the staff of participating participati outlets.

Discounts & Offers

Our Health Professionals

292 CORRIGAN ROAD KEYSBOROUGH CHELSEA 9798 1402 Dr. Jose & Dr. Kevin Denise Robinson Ph: 0411 411 833 bythebaykinesiology.com.au 0427 978 860 Remedial Massage Therapist: Donna Fincham 9711 7562 Dr Penny Gosling Complimentary Initial I Consultation Valued at $70 & $30 off Orthotics if prescribed Rebate available with Manchester Unity Receive 10% of all kinesiology consultations Rebate available with Manchester Manc Unity Receive 50% off your first consultations & 10% off consultations thereafter. Rebate available with Manchester Unity All current Step into Life members receive concession rates. Rebate available with Manchester Unity Receive 10% off all consultations Rebate available with Manchester Unity 1800 087 374
stepintolife@manchesterunity.com.au

MOBILE MASSAGE DONNA COMES TO YOU!

PARKMORE OSTEOPATHY

159 KINGSCLERE AVE KEYSBOROUGH 159 KINGSCLERE AVE KEYSBOROUGH INFORMATION FORMS AVAILABLE FROM YOUR TRAINER

9711 7562

machesterunity.com.au/stepintolife

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

Our Favourite Local Restaurants/Food Stores

CAF

SHOP G1 PARKMORE SHOPPING CENTRE NOBLE PARK - Cnr Douglas St & Heatheron SANDOWN Cnr Princess Hwy & B Browns Rd

Ph/fax: 9769 1466

Receive a FREE hot drink with any meal purchase.

Open till 11pm every night. Open till 10.30pm every night

Receive A FREE Low Fat Berry/Vanilla Yogurt OR Mount Franklin Water With ANY Purchase $7 or over Healthy Salads, Wraps or 6inch Subs deals available

Entertainment
401 PRINCESS HIG HIGHWAY, NOBLE PARK

NOBLE PARK - 9547 5977 Manager: Maria

Present your keyring & This ad to Hire 1 New Release, get 2 weeklies Free
10% OFF AT KINGS 20% OFF AT SKATE CENTRE 15% OFF AT LEMANS & $5 OFF MEMBERSHIP 2 GAMES FOR $15 AT TENPIN BOWL

KINGS POOL HALL - 366 BOUNDARY RD, DINGLEY 9558 3222 SKATE CENTRE - 41 PRINCESS HWY, DANDENONG 9794 8039 LEMANS GOCARTS-11-55 GOCARTS WATERVIEW CLOSE, DANDENONG STH 8787 8178 TENPIN BOWL - Cnr Nepean Hwy & Warrigal Rd, MENTONE 9583 1244

Health & Beauty

Health & Beauty with Aloe Vera
MOBILE COMES TO YOU 1b Frank Street NOBLE PARK Tease Tea 9/7 Olive Grove KEYSBOROUGH 110 Hemmings Street Dandy West 0401 942 233 Roshelle Cerveira Health & Beauty Consultant 9562 477
NO APPOINTMENT NECESSARY

Receive your First Firs Aloe Vera Facial FREE! 30% off after that. 10% off Any products (up to 15% off with orders over $100)
Eg. Aloe Vera Detox & Makeups Makeups. Weight loss Shakes also

20% off Haircut Men & Children Childr Hairdressing, Colours & Tips
Receive 20% off the retail price! Great range of herbal teas for your immune system & Green Teas for those extra fat burning results!

Katie 9798 8830 tea@teasetea.com.au http://www.teasetea.com.au/ 9791 7498 Rod Blythe

Free use of the Dog Wash Facilities take your own shampoo & towels.

Become a Trainer
Get qualified

Franchise Directory
NSW
Albury Baulkham Hills Blacktown Blakehurst Collaroy Coogee Drummoyne Earlwood Enfield Glebe Glenbrook Glenhaven NEW Glenmore Park Kellyville Manly Maroubra NEW Miranda Mosman NEW Mona Vale NEW Parramatta Peakhurst Penrith Pymble NEW Queens Park Rose Bay Rushcutters Bay Sans Souci St Clair St Ives Sutherland Terrigal Thornton/Dungog
NEW

SA
Novar Gardens Campbelltown Blackwood Gawler Golden Grove Flagstaff Hill Kensington Gardens Mawson Lakes Mitchell Park Mt Gambier Modbury Northgate North Haven Prospect Salisbury NEW West Lakes Hallett Cove Seacliff Unley/Goodwood

VIC
Caroline Springs Caulfield Chelsea Cheltenham Cranbourne Croydon Diamond Creek NEW Doncaster Essendon Elwood Glen Iris Greensborough Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Lilydale Malvern East Mill Park Moonee Ponds Mordialloc Mornington Mt Waverley Murrumbeena Mt Eliza Oakleigh NEW Pakenham Port Melbourne Reservoir Richmond Ringwood South Yarra St Kilda Sunbury Templestowe Thornbury Torquay NEW Vermont South Wantirna Wellington - Sale Wheelers Hill Williamstown Wodonga Yarraville

Step into Life has a fantastic opportunity for you to become a qualified Personal Trainer. We are inviting Step into Life members that would like to learn about becoming a Personal Trainer to an obligation free information session. We will tell you how easy it is for you to become a qualified Personal Trainer. Every member that attends the Info session will automatically receive a $500 voucher towards the cost of a Cert IV Personal Trainer.

Call 1 300 134 136 for more details

WA
Alexander Heights Canning Vale Carine Carramar NEW Cockburn Ctrl Edgewater Ellenbrook NEW Iluka Kingsley NEW Margaret River Stirling South Perth Swan View Quinns Rocks Willetton Wembley

We have Franchise territories available throughout Australia and

New Zealand. If you know any trainers or people with an interest in health and fitness 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 Franchise owner.

Toning Rotation what to bring to toning sessions

PLEASE NOTE THE CHANGES IN THE ROTATION ARE MONTHLY
AUGUST TONING SESSIONS ARE RESISTANCE BANDS SEPTEMBER TONING SESSIONS ARE FITBALL OCTOBER TONING SESSIONS ARE WEIGHTS
Dont have your own? Youll need one. You may purchase one from your trainer

Warners Bay W. Pennant Hills Willoughby

QLD
Broadbeach Buderim Caloundra Everton Park Forest Lakes Kawana Lockyer Valley Mackay Morningside Runaway Bay Stanthorpe Wilston

VIC
Balwyn Beaumaris Bendigo Bentleigh Berwick Box Hill Camberwell Carlton

New Zealand Auckland

Browns Bay

Fitballs 55cm Blue or Green $50.50 65cm Blue or Green $59.00 75cm Blue or Green $65.00 Resistance Bands Green (Light) $30 Red (Medium) $32 Blue (Hard) $37

We do it outdoors