11-heartbeat newsletter january 2006
TRANSCRIPT
-
7/27/2019 11-Heartbeat Newsletter JANUARY 2006
1/9
January
Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: keysborough@stepintolife .comWeb: www.stepintoli fe.com.au
,
Dear Step into Life members
On behalf of all of us a t Step into Life we hope that youhad wonderful Christmas and a peaceful and wellrested New Year.
Most of our Step into Life venues around the countryclosed over the Christmas, New Year period. It was animportant time for both trainers and members to
recharge the batteries and to spend quality time withfriends and family.
Over the last few days of December a number ofmembers were asking the questions, Should I keepup with my exercising during the break?, Will I losemy level of fitness if I dont exercise?
The answer to these questions were, have a break,rest, take things easy. You wont lose your fitnessby having a two week break. Elite athletes andprofessional sportsmen all have a break at one time oranother.
2006 will be an exciting year for the Step into LifeGroup we have 3 new franchises opening in WA, 7 inNSW, 4 in VIC and 3 each in QLD and SA.
These franchisees are going through training at theRadisson Resort on Gold Coast during January andwill be open for business in the first week ofFebruary. We wish them the best of luck and areconfident that they will be a great success.
2006 will also see the introduction of new exerciseroutines, product ranges and the launch of Step intoLife Corporate Training. Ask your trainers for moredetails.Contunued last page
Directors DeskLocal News
Christmas for Step into Life, Keysborough started at Braeside Park for a BBQlunch, socializing and c ricket. We have some players among us!It was a fantastic day in the park with some 4s & 6s!Christmas was a time of g iving, sharing.cricket and bowling? Wellthanks to Gaye, Jeannette and Jill thats what we did. And what great scoreseverybody got too, since our last time we went, little 50s and 60s scoresbecame 150s! I was under a lot of s tress and I had to constantly visit the aircooler to dry my sweaty hands! As to a great disappointment to someKeysborough members I will not be putting the scores in the newsletter dueto lack of space. But Im sure if you ask Jill, Jeannette, Jodie, Jenn, Jess,Gaye, Renee B & Izzy they would gladly tell you that we simply had fun!There fantastic training effort over the last few months has dramaticallyimproved their bowling skills.After our short but sweet 1 day off (boxing day) many have returned totraining, really missing the Monday session the 6amers having their sleep
in and the 6pmers and 7:15pms liked it so much they decided to take somemore time off! Slowly but surely everyone is creeping back along to theirtraining session with the most common stories being; I put on 2 ki los!Paul & Sharon trained for 6 months losing a bit here toning a bit there and atthe end B liss! Outstanding results, they looked fantastic at their wedding!Be sure to congratulate Paul & Sharon as they will return to Step into Life thismonth from their 5 week Honeymoon!
Timetable UpdatesFriday 6am - Cardio
Saturday 10am - Stretch n Flex
-
7/27/2019 11-Heartbeat Newsletter JANUARY 2006
2/9
January
Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: keysborough@stepintolife .comWeb: www.stepintoli fe.com.au
Training
AwardsGoal setting is a key elementto gaining fitness, weight lossand improved health benefits.At all Step into Life sessions
we add training points to yourtraining club tally (you can seeyour total on your fortnightlyperformance report).
Points gained are a measureof your commitment to yourtraining.
Members
BirthdaysHappy Birthday!!
18th Renee Bilston
21st Roz Fincham
24th- Rochelle Wheatley
Welcome
NewMembers
Russell Swann
Kate Richardson
Megan Sessler
Marianne Micheluzzi
WELCOME BACK!
Lorraine OShea
Members ProfileAwards achieved inDecember:
50 pointsAdele Johnson
Jenny TranSalinda DiasRussell Swann
200 pointsCarolyn Schrier
500 pointsJodie Sparkes!(our second member toreach 500!)
1000 points
1500 points
CONGRATULATIONS!!
Wear your T-shirt with pride!
Where were you born?East Melbourne
What is your current profession?
Team Leader for a Corporate TravelCompany working solely on the BHP Billitonaccount.
What sports have you been involved withduring your life/best achievement?Netball. I started playing when I was was
7. I was the shortest player but I shot lots of
goals. My best achievement nonsporting was performing in the Musical
Oklahoma for the Dandenong Theatrecompany.
What is your favourite naughty treat when
your instructors are'nt looking?Where do I start???? Chocolate, Icecream
and countless others. I'd take up the wholenewsletter if I named them all.
What primary and secondary schools didyou attend?
Primary-St Elizabeth's Secondary-Nazareth
College
What results have you seen since you
started with Step into Life?
It is the first time I have been able to run
for longer than 100m without conking out.I have never enjoyed running until now.
Interests and Hobbies
Going to the beach, travelling, reading,watching McLeod's Daughters, spendingtime with my family and friends and go ing
to step into life-of course!!!!
JOANNE MATSEA.K.A JO
-
7/27/2019 11-Heartbeat Newsletter JANUARY 2006
3/9
January
Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262
Emai l: [email protected]: www.stepintolife.com.au
Health and Fitness Article
Burning fatCombining an exercise program with a sensible diet is the fastest,
easiest and safest way to lose weight.
To give you an idea of how many kilojoules you burn throughexercise, take a look at the chart below.
LOW17 kj per minute
MODERATE30 kj per minute
HIGH42 kj per minute
Canoeing Aquarobics Boxing
Stationary bike Basketball Running
Golf, social Group Cycling Class Group Weight Class
Horse-riding Football Skipping
Ice Skating Rowing machine Step MachineStretch Class Squash Squad Swimming
Skate Boarding Swimming Cycling
Table Tennis Jogging
Tennis, doubles Weight-training
Walking
Note: Programs can be run a t varying in tensities.
Exercise helps burn body fat and maintains a healthy weight. Asa guide, 1 calorie is equivalent to 4.2 kilojoules and you will beable to use this to determine how many kilojoules you have
burned.
As you see from the chart above group participation quite oftenhelps increase the energy expenditure rate so with groups notonly can you burn kilojoules you can enjoy the exercise that youare doing in a fun and motivating environment.
Source: www.activeforlife.com.au
-
7/27/2019 11-Heartbeat Newsletter JANUARY 2006
4/9
January
Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262
Emai l: [email protected]: www.stepintolife.com.au
PhotosOf the
Month
Healthy Recipe
Method:
Place fish on a microwave cookingtray, top with chopped springonions and drizzle with lemon juice.Arrange sliced vegetables over fish.Sprinkle with chopped fresh herbs.Cook on HIGH 5 - 6 minutes inmicrowave, or until cooked. Letstand for 1 minute before serving
with lemon wedges and salad.
---------FUN RUNS-------
COBURG FUN RUN/WALKSunday 15thJanuaryDistance: 12km run, 6km run, 6km walk Event Time: 9am Location of race: Harold
Stevens Athletic Track, Outlook Rd Coburg, Melway map 18 A10. Other details: Anice run or walk in January a long the scenic Merri Creek bike path course,trophies, certificates, free mo rning tea, C lubroom facilities, to ilets , showers,friend ly atmosphere. contact: Bernie Goggin 98504958
http://www.coburgharriers.org.au/ email: [email protected].
MEDIBANK PRIVATE AUSTRALIA DAY FUN RUN/WALK Thur 26thJan
Distance: 8km run, 4km walk/run. Start time 8:00am for 8km run, 9:00am for
4km walk/run. Location o f race: Melbourne Docklands. Proudly supports theJuvenile D iabetes Research Foundation.Call: 1300-882-592email: [email protected] http://www.ausdayfunrun.com.au/ for more details.
In February we are have our next soc ial outing possibly at Sidetrack in Oakle igh.
For go cart racing, mini golf, lazer force and dodgem cars. Will Advise closer todate.
Fish Parcels
Ingredients:
4 large fish fillets
2 spring onions, chopped
2 tablespoons lemon juice
4 ripe tomatoes, sliced
8 medium mushrooms, sliced
1 red pepper, sliced
Salt and pepper
Fresh herbs eg. Thyme
Source: Active for life websitewww.activeforlife.com.au
Jeannette wearing her well earned500 shirt today, but which one will
she wear tomorrow?
Jeannette, Megan, Mel & Jennwalking their balls to their car
Jo, Sonali, Lorraine & Diedre doingthe ball walk carefully down the
path
-
7/27/2019 11-Heartbeat Newsletter JANUARY 2006
5/9
January
Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262
Emai l: [email protected]: www.stepintolife.com.au
Step into Life Kids is
dedicated to the provision of
group personal training to
children in a fun, educational,supportive and confidence
building e nvironment.
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.
Merchandise Corner
Ask your trainer to help you set your goals for 2006 andshow you how to use your Step into Life training diary torecord your results.
Goals that are written down and reviewed are more likelyto be achieved
Make your training diary part of your training for 2006
If you dont have one ask your trainer to order you onetoday at only $11.00
Term 4 2005 is completed.Register your interest nowfor 2006. Spaces arelimited
$9.70 per session
-
7/27/2019 11-Heartbeat Newsletter JANUARY 2006
6/9
January
Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262
Emai l: [email protected]: www.stepintolife.com.au
General NewsPrice Increase Reminder
On February 1st, 2006, all Step into Life Franchise venues throughout Australia, wil l increase their rates for group personaltraining sessions.
The base price o f $9.80 (including GST) for two or more sessions per week will increase by $1.00 to $10.80 (incl. GST).The one session per week price will increase from $11.00 (including GST) by $1.00 to $12.00
All monthly credit card payments wil l change to the above prices effective February 1st, 2006.All term contracts that come up for renewal after February 1st, 2006 will be renewed at the above prices.
Thanks for your continued support keep up the good work!
2006 Training for New Franchisees
19 new Franchisees Australia wide will start their training on Jan 13 to Jan 22 and will commence business on Jan 302006. Watch out for the new location details in the franch ise directory in our newsletter and website.
Health & Fitness Article
The Bigger Portion Trap!Food has never been so cheap or so plentifu l. With products offering an extra 30% for normal retail price" we havegrown to expect "value in volume" without realising how much more we're eating. The costs of course, weight gainand a nation fast catching up with obsese America.
How much you eat is almost as important as what you eat. Check the table below to see what constitutes a healthyportion and compare it to what you would typically eat.So what can y ou overeat? You know the answer to this one - Green Leafy vegetable.By: Judy Davie (www.thefoodcoach.com.au)
Food Healthy Serving Typical Serving
Cheese 30g
523 KJ
10.5g fat
45g
795 KJ
16g fat
Pasta 50g
732 KJ
0.9 g fat
100g
1465 KJ
1.8g fat
Bread 2 med slices
669 KJ
1.8g fat
2 thick slices
983 KJ
3 g fat
Fruit Juice 150 ml
272 KJ
0.1 g fat
250 ml
439 cals
8g fat
Muesli 40g
607 KJ
4g
80g
1214 KJ
8g
Raw Almonds 30g757 KJ16.56g
70g1768 KJ38.64
-
7/27/2019 11-Heartbeat Newsletter JANUARY 2006
7/9
January
Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262
Emai l: [email protected]: www.stepintolife.com.au
Member Benefits
320-326 Cheltenham Road, Keysboroughwww.cellarbrations.com.au
Present the above cutout when you spend over$50 then receive for 10% off. Join the Wise BuyClub for free & be rewarded for your purchases
BUDGET BUYSCraig & Michelle Wachter
Where: 17 Buckley Street, Noble Park
Phone: 9547 6712
Discount: Present membership card for 10% off*Specials: Great deals on bulks of food, sweets,
drinks and more. (discount excludes milk)
Discount: Present membership card for 15% off(Not valid on public holid ays or on other promotions)Pasta is low in fat, low in kilojoules & a good
souce of fibre.
We use 100% durum wheat pasta because it issuperior quality pasta & it has a lower G.I for aslow releae of carbohydrate into the body for
longer lasting energy.
WAVERLY
GARDENS
VILLAGE
CINEMAS
Waverly Gardens Shopping Centre
Phone: 9558 4866
Website: www.villagecinemas.com.au
Purchase $4.90 movie tickets*
*does not apply to movie specials
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 greatservice!
SHE COMES TO YOU!
Call Donna on
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 Ses sions Available
BE HEALTHY,
HEALTHY FOODS
Where: Shop 13, 236
Lonsdale Street, Dandenong
Arcade
Phone: 9792 1693
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
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
Sells isotonic formulas for nutrients that are
obsorbed quicker than tablets into the
bloodstream. Also sells other products.
Where: Sells to you Phone: 0417 524 464
Members receive 10% off
DANDY LIGHTS
STEP INTO LIFEKEYSBOROUGH
JANUARY 2006 DISCOUNT
LOCAL DISCOUNTSPresent your membership keyring at any
of these locations
South Eastern
Chiropractic Centre
292 Corrigan RoadKeysborough 3173
Ph 9798 1402Dr. Jose Guterres
For Members:
Complimentary initialconsultation valued at $65
$30 off a pair of c ustommade spinal pelvicstabiliser orthotics.
129 Lonsdale Street9794 7051
Come & see P eter tofind the
gift / tool forenlightenment.
Members receive10% off
On site service & repair
24 hr. MechanicalBreakdown service, forexisting customers
Major & Minor repairsQuality Parts
All Work Guaranteed
John Matzka
9547 2342
0412 344 532
-
7/27/2019 11-Heartbeat Newsletter JANUARY 2006
8/9
January
Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262
Emai l: [email protected]: www.stepintolife.com.au
VICBallaratBendigo
Balwyn NorthBentleighBurwood EastCamberwellCarltonCaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendonElthamElwood
Ferntree GullyFrankstonGreensboroughHamptonHawthornHoppers CrossingIvanhoeKewKeysboroughMalvernMoonee PondsMorningtonMt WaverleyMurrumbeena (New)Narre WarrenRowvilleTemplestowe (New)Thornbury (New)Wellington (Sale)Werribee (New)Wheelers HillWilliamstown
QLDBroadbeach Waters (New)Bulimba (New)
ChermsideNew Farm (New)Runaway BayWilston
WAHillarysIlluka (New)Subiaco (New)Willetton (New)
ACTDeakin
GungahlinANU
NTCasuarina
Franchise Directory
Directors Desk Cont.
From Page 1..
At Step into Life we prideourselves on our customer serviceand our customer relationships. Ifyou feel that during your training in2005 there were any areas of ourservice that we could improve on
or if you have any suggestions thatwould help us to provide an evenbetter product or service, pleasefeel free to send us an email, itwould be greatly appreciated.
The first few weeks after comingback from a break or holiday arealways difficult in terms ofmotivating oneself and to gettingback into a routine.
It will take a few weeks to adjustand to get the momentum going.
Take it easy with your traininginitially and start off slowly andbefore you know it you will be backinto the full swing of things.
So now that we are all well restedand raring to go lets make 2006 aBIG year in terms of our healthand fitness. Lets set our goalsearly in the year and lets create anenvironment around ourselvesconducive to achieving thosegoals.
From all of us at Step into Life wewish you all the best for 2006
Mark CohenDirector
NSWAvalonBalmoral
Batemans BayBlacktown (New)Blakehurst (New)Bronte (New)Chipping NortonCronulla (Sept 06)Drummoyne (New)Glenmore ParkLeonayManlyParramatta (New)PenrithRose BayRushcutters Bay (New)
Sans Souci
SACampbelltownBlackwoodGolden Grove (New)MagillMorphett Vale (New)Mt GambierPayneham (New)Port LincolnProspectWest Lakes
-
7/27/2019 11-Heartbeat Newsletter JANUARY 2006
9/9
January
Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262
Emai l: [email protected]: www.stepintolife.com.au
TIMETABLEMonday
6 am
Toning
6 pm
Cardio
7:15 pm
Cardio
Tuesday6 pm
Toning
7:15 pm
Toning
Wednesday6 am
Cardio
6:30 pm
Kick Boxing
Thursday6pm
Toning
7:15 pm
Toning
Friday6am
Cardio
Saturday7am
Boot CampJanuary
9 am
Toning
10 am
Stretch NFlex
If temperature is 30 degrees or over at the session time then 6pm sessions will move up to do the 7:15pm session
Training Sessions suitable for all ages and fitness levels
Cardio A fun and motivational session that improves overall health , heart and lung Fitness.
Toning Improves muscular strength and endurance, body tone and shape and postural stability.
Kick boxing Self defence moves to combine a c ardio and toning workout in one.
Fit ball Excellent for core stability providing effective muscular strength and endurance, body tone and shape.
Stretch n Flex Enhances flexibility through yoga-based activities for ba lanced health
Rubberised Resistance Great all-over body workout using Rubberised Resistance Bands
Boot Camp A tough army s tyle, test your limits workout session dates from your trainer.
TONING SESSIONSWeek
Commencing 2ndJan 9thJan 16thJan 23
rdJan 30thJan 6thFebMondays
6am Fit Ball Weights
Resistance
Band Fit Ball Weights
Resistance
BandTuesdays
6pm & 7:15pmFit Ball Weights
ResistanceBand
Fit Ball WeightsResistance
Band
Thursdays6pm & 7:15pm
ResistanceBand
Fit Ball WeightsResistance
BandFit Ball Weights
Saturdays9am
WeightsResistance
BandFit Ball Weights
ResistanceBand
Fit Ball