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Spring 2015, Issue 91

Local News On 29th October 15 Keysie members participated in a body scan that gave many amazing accurate facts about where we are at so that many of us could decide where we would like to go with our health. See page 6 for details how you can obtain the same info & speak to your trainer about making a start.

Deadlines Relay for Life signup online— ’Keysie Team’ Melbourne Marathon & Spartan events signup

Suspensions When suspending sessions a suspension form MUST be completed BEFORE your suspension period begins. After your date it will not be accepted, nor will an sms or email suffice. Forms are available from your trainers.

Changes to Booked Sessions Booked number of sessions, stoping in contracts etc must be done before the 25th of the month. After this date the next months charge cannot be changed or stopped. Saturday Boxkick sessions are now 8:45am

FREE Month of Training When you refer a family member or friend to Step into Life Keysborough & they become a new member receive your next months training fees for free.

Azza’s Final Tease-r A huge thank you to the squad above for participat-ing in Azza’s final Tease-r bootcamp. Look forward to training along side you now as apposed to out in front. Thank you for truely a heart felt session Oooohhaarrhh!... B.I Azza... Out. Checkout the bootcamp video: bootcamp video

Ambulance Fundraiser An enormous thanks and praise from the people of Cambodia and ourselves for those that helped raise funds toward the ratanak ambulance. A total Funds listing raised will be posted shortly.

Keysie Ball 2015 Our sincerest thank you to those who attended the last Keysie Ball in Queensland in the sunnier weather. Time spent at both the theme parks, pools and warm weather with you all was amazing.

parkrun Fundraiser We need to raise $5000 for parkrun equipment & website for a 5km FREE walk/run to the community to begin in October / November. Can purchase 4 week SiL training vouchers* at $50 each to raise funds. Any other ideas also? *Please note that these vouchers are exclusively for people who have not had a membership with Step into Life before & are for fundraising purposes only.

Step into Life® Keysborough Wachter Reserve, Kingsclere Avenue

Moble: 0423 852 262 E-mail: keysborough@stepintolife.com

LOCAL EVENTS

STATE EVENTS

See page 6 for details

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Have you been taking a High grade fish oil?

2-3 of our fish oil a day will Increase oxygen uptake

(improving cardiovascular) Lubricate the spine

(benefiting posture) Improve brain function

(enhancing your motivation) Therefore you will be fitter, stronger, faster, healthier, burn more fat and

show off more of your lean

muscle mass. So Do it! $51.15 for 120 Capsules

Don’t have your own Resistance Band or Fitness Ball?

You’ll need them for

Don’t have your own boxing gloves?

You’ll need them for

Timetable

What to brin

g to

toning sessions

Available in S, M or L for $28 in Covered or Fingerless

Resistance Bands Green (Light) $34.50

Red (Medium) $36.85

Blue (Hard) $40.15

Orange (Hardest) $41.80

Fitballs 55cm Blue or Green $55.00

65cm Blue or Green $62.00

75cm Blue or Green $68.00

SEPTEMBER toneupTM Sessions are COREBALL

OCTOBER toneupTM Sessions are WEIGHTS

NOVEMBER toneupTM Sessions are BANDS

Member Birthdays Happy Birthday! Be sure to give em’a High-Five &...... SING!

New Members Please Welcome

Daniel Kelly

Lydia Alabayero

Trang Nguyen

SEPTEMBER OCTOBER NOVEMBER

2nd—Julie Capper

3rd—Ly Holian

3rd—Meagan Seach

7th—Sharon DiBrino

7th—Semra Ataman

10th—Jessie Mawer

14th—Tracey Weaver

18th—Mario Bird

21st—Santu Atana

23rd—Jeannette Anthony

27th—Andrew Leszko

28th—Melissa Brown

2nd—Ankit Gupta

3rd—Nigel Michael

5th—Pua Peea

6th—Jess Edwards

7th—Delia Toloa

7th—Rachel Warner

7th—Tauala Hunt

10th—Joanne Matse

10th—Sharon Thompson

11th—Shivani Keecha

25th—Vanneth Kong

25th—Neb Radisic

27th—Theresa Paora

28th—Edwin Keecha

4th—Cathry Caruana

6th—Sarah Morris

7th—Vivian Vo

7th—Michelle Karton

11th—Marianne Micheluzzi

13th—Leah Roussety

14th—Brockwell Kong

17th—Jayne Kareroa

19th—Linh Pham

24th—Caroline Grant

27th—Dhani Chandrasegran

New Time

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Krystal became a member in February 2013

What sports have you been involved with during your life/best achievement?

Sadly none :(

What are your top goals you would like to achieve & why? When are you aiming to achieve them?

I like to stay fit and toned, so I can enjoy life at my best health and aiming to achieve them every single day.

What upcoming fitness events are you planning on entering into?

I like to do tough mud one day if you train me into that "tough person"

Where were you born?

Saigon, Vietnam

What is your current profession?

I’m a tailor

What is your favourite Step into Life session?

cardiomax

What is your favourite naughty treat when your trainers aren’t looking?

It got to be Gourmet/Wood

oven pizzas

~Step into Life Keysie Fitness Resume~ Total # of sessions completed: 375

# of Fitness Assessments: 9 Endurit bootcamps: 7

Acheivit running sessions: 7 Keysie Comps 2013 & 2014

Rookie of the Year Nominee 2014 *Raving Fan of the Year 2015*

Keysie Member

What goals have you achieved at Step into Life so far?

I have achieved to be able to run endurance

Member Profile Krystal Huynh Questions

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What are your top goals you would like to achieve & why? When are you aiming to achieve them? - Firstly my top goal is run a Spartan Race as an elite and to be able to earn

the Spartan Coin for entry into the Spartan Race World Championships at Vermont in the USA preferably in the next 2-3 years. I guess my reason is that this is probably the top tier of the sport and to just be able to partici-pate and finish at the world champ, that for me would already be a win. - Secondly, Id love to run any Spartans internationally whilst also travelling as the medals and experiences are unique and when im 60 odd I could then look back at my medals and say ‘hey i was here, this is what i did and

these are the people that I did it with and what we achieved together’. If anything, it is the memory that I truly value. - Ultimately, my major goal is to support, train and watch others grow in their own health/fitness journey and one of the reasons as to why I do the Spartans and as many events as my pocket can afford is not to say ‘hey look at me, I did this, I did that’ but to support and inspire friends to get out of their comfort zone because ‘not everybody lives but everybody dies’

and its what you make of it when the opportunity is there.

Where were you born? I was born on the 4th of August 1993 at the Mordialloc Hospital.

What is your current profession? At the moment I'm still a student at RMIT studying a Bache-lors of Industrial Design (Hons) and I pour beers both at Caulfield Race Course and the MCG but the road that i trav-elled to get where i am now was a bit of a journey. - At the end of 2011 season i finished my VCE and returned a

score of 58.9 which was shattering because I had passed all the pre-selection requirements for entry into the 3 Year

Industrial Design Program at Monash University and all I had to do was get a score 70.00 but it wasn't meant to be. - What was more difficult to digest was whether or not i was going to be able to study at all the following year because the 1st, 2nd, 3rd and 4th round picks went through and I was actually never picked up by anyone during the draft period.

- It wasn't until i got a letter in the mail at the start of 2012, that RMIT had decided to throw me a lifeline in their 2 year Associate Degree Furniture Design and I took it with both hands but I never really got to experience the ‘first year’ uni experience because it was a TAFE program and the other students were so so weird and non supportive. After two years I got my first degree and was able to transfer into my current program at the start of 2014 and upon reflection I'm really grateful for the hands-on experi-ences gained at TAFE level because that kind of stuff is just non-existent in

my current program. - In terms of work, I’ve submitted and wrote of 50 cover letters and re-sumes but to only 3 replies and at one point I just gave up the search be-cause it was so pointless knowing that a rejection was a 95% probability. - I began my Bartending profession also in 2014 but it only lasted until September but also saw me develop my passion for cooking as I also worked the kitchen at the same venue to survive when I wasn't offered anymore hours behind the bar and eventually moved on altogether in

November when the venue acquired two more chefs. I moved over to the MCG in December and fitted in well with the team there and most recently at the Caulfield as a 2nd job.

What is your favourite Step into Life session? My favourite step into life session would definitely be the Cardio sessions and in particular the road runs as it politely forces you to develop your own particular breathing pattern that will ulti-mately assist you to deliver a more consistent output thus mak-ing the run more enjoyable. However prior to joining the family

back in 2013, I wasn’t much of a distance runner and never really racked up many kms in my legs at all and on my first run I racked up 32 minutes on the dial for a 3km

What is your favourite naughty treat when your trainers aren’t looking? lols i dunno, i have plenty of naughty treats due to

my habit of baking stuff at 2am but if i really had to decided, it would be pizza cos i would 100% smash that like Usain Bolt on the straight.

~Step into Life Keysie Fitness Resume~ Total # of sessions completed: 204

# of Fitness Assessments: 4 Endurit bootcamps: 22

Acheivit running sessions: 6 Keysie Comps 2013 & 2014

Member of the Year Nominee 2015 *Super Achiever of the Year 2015*

What upcoming fitness events are you planning on entering into? This is going to be a long one:

- Spartan Sprint Melbourne - Spartan Beast Melbourne - Stadium Sprint Sydney - Stadium Super Sydney - City 2 Sea - Tough Mudder*

- Medibank Marathon 15km run - Spring Into Life* - Stadium Sprint

What goals have you achieved at Step into Life so far? - My personal achievements through SIL would be the development of my running capabilities and that nicely sought-after 5:00 p/km stats. - The Super Achiever award would also make its way here but to be honest I felt so humble and slightly

embarrassed when I was accepting the award. - The happiness, friendship , support and network

that I was able to have,create, give and share with everyone, pass and present at SIL would surpass any of the beforementioned achievements.

What sports have you been involved with during your life/best achievement? - Started with soccer at the u/11s level for Endeavour United Soccer club in 2003 and I was too chubby to run but had great hands so I played keeper role for the remainder of my first and only season. - Started my cricketing in 2009 as a 16 yo and played on until the end of the 2011 season for the Mulgrave Country Cricket Club. Highlight was playing finals in my first season but we got

knocked out and also some senior appearances in the 4ths and 3rds. As a confession, I lost us the match for my first senior game as my bowling was still pretty raw. I never really made it that far in my batting and bowling as i was still young and learning at the time. - However having said that, I've grown up with cricket all my life. I still play it with mates in the nets at the other end of watcher but not competitively. - Started my Aussie Rules in 2011 which only lasted 1 season due to injury and fitness and played under 15 games for Noble Park. I still go out for kicks with mates when the conditions are good.

- I invested a lot of time developing my skills in both cricket and football and often spent it practicing alone as there was no one to practice it with away from the two day a week train-ing dates. - Started my Obstacle Racing Journey with Spartan Race on October 12th 2014 in Sydney and it was there that I was able to let go of my demons and casted them on the hills at Picton. - In terms of sport my best achievement to date would probably be the completion of the 14km Spartan course that I completed on March 7th this year.

Andy Han Member Profile Questions

Han became a member in July 2013

Keysie Member

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Photos thanks to Sam Lindsay, Go Sammy!

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12th September 7am

Spartan Race Melbourne

7km SPRINT

14km BEAST

21km ULTRA

Running Package

Saturdays

7:15am –8:15am 6:30pm—7:30pm

10th October 7am

Spartan Race Sydney

6km ANZ Stadium Circuit (no mud) 12km ANZ Stadium Circuit (no mud)

10th October 3pm

Noble Park Athletics Track Ross Reserve

START Saturday

3pm

FINISH Sunday 9am

10th October

Keysie’s team bootcamps

RECRUITS Relay for

Life

2100hrs

Recruits is FREE to all Relay for

Life registered

participants

bookings essential

Sun 20th Sep 8am

Fri 25th Sep 7.30pm

Sun 4th Oct 8am

Sat 10th Oct 7:30pm

Fri 23rd Oct 7:30pm

Sat 24th Oct 6am

18th October 10km Half Marathon

Marathon

5th December 7am

7km SPRINT

GEE-LONG

Events to help motivate you:

Members receive 15% OFF at Dandenong Bicycle Specialists, handle in bike repairs also! Awesome!

Members Benefits

73 Lonsdale Street, Dandenong 9701 3451

Noble Park

Saturday 7th Nov

5:30pm

Team Keysie Visit gets upto When commits to a initial & progress measurement, $30 deposit required to book by Thurs 5th Nov , minimum 15 people needed

Alternatively you contact Steve direct & visit Greensborough in his studio for a 1 on 1 scan. Appointment cost is $70.

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Kinesiology Corner

Spring Realignment

Apparently we just survived the coldest Melbourne

Winter in 26 years. Fantastic work to those who managed to keep up their training regime through hout the freezing months, but for those who didn't - where to from here? Spring signifies new life, rebirth; so let's get it started on the right foot! What can you do to realign your goals and make the most of your new, fresh, Spring start?

Let go of guilt. Yes, you probably found it hard to get motivated to leave you warm bed for those early morning sessions. You probably preferred to stay inside on the couch watching MasterChef rather than go out in the night time cold to that cardio session. Congratulations - you are human! You may or may not regret taking it easier over Winter and finding lots of excuses to stay indoors, but one of the worst things now you can do for yourself is to feel guilty and wish you'd done things differently.

Guilt drains your energy and will work against as you try and move forward to your fresh start. Let it go! Focus on the now! Hold you palm across your forehead and consciously think about letting go of any regrets. Take deep breaths - breathe out guilt and breathe in positive new energy.

Write down your new goals. Figure out what you

want to achieve in the next month/few months/year, and break these down into smaller steps, but be sure to write everything down. Display it somewhere that you'll look at often and remind yourself what you're working towards. Maybe write some positive affirmations to go with it - choose a few that mean something to you.

Mix it up! Try something you haven't done

before. Maybe you've done fun runs before but you haven't trained for a trail run, triathlon or obstacle race.

Give yourself a new and exciting reason to train hard!

Get some fresh air! Make the most of the warmer weather and the longer days. Breathe in deeply and fill your body with

the beautiful, fresh energy of Spring. Breathe out and exhale all the stale Winter Yin energy. Get out there and get

some Vitamin D! Grab a crystal(s) to carry with you or wear.

Choose one that you are drawn to, but some great ideas might be Carnelian (warmth, vitality, motivation, joy), Celestite

(positive, uplifting, alignment) or Citrine (invigoration, happiness, revitalising). Garden World in Keysborough has a

great selection, pop in and see what you like!

Make the most of your Spring by looking after your mind, body and spirit.

Love yourself and the rest will follow!

Tanya Issai

Kinesiologist

http://www.evekinesiology.com/

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Training Club Achieving your goals

at Step into Life

You may see after the end of our sessions us award some people with 200, 500, 1000 or higher training club points an-

nouncing how many sessions and hours it took to

achieve this target. For every session or packaged session you attend you receive

10 training club points. When you hit a certain mile-

stone we like to celebrate and announce it to the rest of the

group. As they too have done, they know what it feels like to

achieve these markers.

If you wish, you may reward yourself with a Dri-Fit Training Club shirt, they cost $27.50.

Please let your trainer know if you’d like to order one, and be

ready to attend a photoshoot day with your

trainers :)

These Awards were not given.... They were earned.

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