24 - fresh air newsletter february 2007

8/12/2019 24 - Fresh Air Newsletter FEBRUARY 2007

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Directors DeskFebruary is upon us and I have no doubt you have taken the time tothink about your resolutions and goals and written them down inyour training diary. Now, you simply need to place your training diaryin the blue box provided at your training venue and keep on track well done.

2007 has started at an exciting pace, as usual and it gives me greatpleasure to welcome on board 16 new Franchises to the Step intoLife team. We also say farewell to two trainers that have sold theirFranchises and welcome on board the new owners. Please take amoment to look at the Franchise directory to see our newestlocations.

NSW: Earlwood, Glebe, Peakhurst, Shellharbour, Terrigal, QLD:Kawana, VIC:Mill Park, Port Melbourne, Ringwood, Yarraville,South Yarra, Beaumaris, Reservoir, Heidelberg SA:Mitchell Park,Hallet Cove

On December 3rd

I was fortunate to be able to complete my secondIronman triathlon in Busselton, WA. I am often asked by my clientsWhat heart rate zones do you train at? My heart rate training zonesare very similar to what Step into Life clients are recommended totrain at. A large proportion of my training is base aerobic training toestablish a really solid fitness level. This would be 70 to 85% of mymaximum heart rate. In all of my training sessions (exceptswimming) I use a Polar heart rate monitor to ensure that I am in theright zone for that session. This ensures that my training sessionsare accurate and I am not relying totally on how I feel at eachsession.

During specific sessions, my target zone will be in the 85 to 92%range.

When I train at the higher heart rates the duration of the session isshorter and is usually interval type training. So, at yourcardiovascular sessions with Step into Life a road route would be atthe base target zone and a Blitz class would be at the higher zone.A stylish Polar monitor is a good investment and provides you with arange of knowledge about the intensity of your training. Chat to yourtrainer to gain more of an insight into heart rate zones and the rightmonitor for your needs.

Whilst on the topic of training, did you know that your body will getused to a certain type of training very quickly? In my training, Iinclude as much variety as possible. During Step into Life toningsessions, you will notice that your trainer uses weights, fit balls and

rubberised resistance bands to ensure that your body receives avaried resistance to gain results. A dumbbell provides resistance atvarious segments through the range of movement of the exercisebut a rubberised band provides resistance through the entire rangeof movement and hence the use of both items for training is verybeneficial. A fit ball and a rubberized resistance band are also greattools to use at home or in your office.

If you have had some time off during the Christmas / New Yearperiod then build your intensity of training back up slowly. Build thebase again before you go hard.

Keep up the good work and enjoy. Step into Life trainers nationallyare very proud of your efforts.

Regards

Larry CohenDirector

Local News

TEAM EFFORT - Photo is from Marines Bootcamp 28thJan at

Edithvale Beach. Left to Right ~ Cathy, Tanya, Maria, Jeannette,Loretta, Candice & Jill

S.I.L Keysboroughs2ndBirthday

All still here since started their memberships (in order of who joinedrom 1

stto 10

ththat are still here) from March 2005; 1

stJill Davis,

3rdErin Scafocchia, 5thAndrew Leszko, 6thJeannette Moore,7

thJo Matse, 8

thPaul Issai, 9

thDonna Fincham & 10

thJodie Sparkes.

To Celebrate, we are having a social day out to Chelsea Beach onSunday the 4

thof March for lunch, volleyball, cricket and talk at 12pm.

Some may ride there & back (starting from dandenong at 10am).

Others not feeling so able can drive there. Friends & family welcome,please bring a plate of food or some drinks (a list of what food youcan bring will be on the table from 27

th).

Please let me know before then if you are going to join us & whatyoud like to bring.

Timetable ChangesCLOSED SESSIONThursday 8am/9am Toning

CARDIO IS ROTATINGsee timetable (last page) for details

STARTING MARCH.Toning session on Saturday will be 9am instead of 8am.Stretch n Flex will close at the end of this month but still join us at theathletics track for some of your own cardio work.

AIMING FOR NEXT MONTH TO.Have Tues & Thurs Toning sessions at 6am and/or 10:30am,

Mon 6am would then change to a cardio

February 2007, Issue 5Step into LifeKeysboroughPh: (03) 8502 8775 Mb: 0423 852 262E-mail:[email protected]


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Training ClubAchieving your goals at Step into Life

New MembersWelcome!

Sharon Di Brino Tanya Thomson

Margaret Thomson Doris Wong

Belma Huseyin Esma Huseyin

Ross Bartlett Cathy Hudson

Semra Ataman Christie Jones

Raymond Wong Pam Naylor

Jill Barnett Kirsten BarnettKaryn Madafferi Mustafa Qulonder

Donna Treadwell Sam Walker

Angela Sadler

Welcome Back

Erin Scafocchia Sarah Edwards

Goal setting is a key element to gaining fitness,weight loss and improved health benefits. At all Stepinto Life sessions we add training points to yourtraining club tally (you can see your total on yourfortnightly performance report).

Points gained are a measure of your commitment toyour training.

Ask your instructor to help you set some time linesfor your goals.

Awards achieved in November:

50 pointsLara TurnerTravis GodfreyNatalie ChoongaPunya PadukkageRosa BattagliaAlison Van RooyenTanya Thomson

200 pointsRobert Formoso

500 pointsSharon HendersonJon HorsburghWayne AbrehartMichelle Karton

1,500 pointsJeannette Moore

Member BirthdaysHappy Birthday!

4th Jon Horsburgh

5th Brent Van Rooyen

6th Alison Van Rooyen

8th Kirsten Barnett

9

th

Renee Tipker11th Adam Fabris

13th Margaret Thomson

14th Abe Souleiman

14th Lara Turner

17TH Matthew Edwards

19th Donna Marshall

CONGRATULATIONS!!You can reward yourself by purchasing your training club shirt or singlet.

Wear it with pride, youve earned it!

Member AchievementsBelma has already got into the pants she wanted to in just 3 weeks of

training since started! Well done Belma!

Tanya has come of an amazing recovery from her injury at a cardiosession and is back on her feet and running again the following week

determination! Awesome Tanya!

If any other members have any achievements they would like to sharewith the group please email them to me at

[email protected]


3/8

Member ProfileMegan Sessler

Megan has been a member of Step into LifeKeysborough since 22

ndDec 2005.

Questions..Where were you born?

MoorabbinWhat is your current profession?Childcare workerWhat sports have you been involved with during your life / bestachievement?

Little athletics, swimming, basketball Held the record in the 200m sprint. What is your favourite naughty treat when your instructors aren't looking?

ice creamWhat primary & secondary schools did you attend?

Resurrection Primary School & Killester College Who do you admire most in life?

Jason McCartney. Because of the strength and courage he showed torecover from his burns after the bali bombings and making a positive outof his life.

What is the nicest thing anyone has ever done for you?Being asked to be godmother of my niece.

What is your goal for the next 6 months - exercise or other?

to go on a holidayInterests and Hobbies?

Shopping, watching tvWhat results have you seen since you started with Step into Life?

Fitter, healthier, more energised

Picture is from Marines Bootcamp Jan 27th at Edithvale Beach

From left to right ~ Rose, Maria, Wayno, Donna, Ross, Rob, Jodie,Jeannette, Semra, Rach, Marg, Tanya, Loretta & Cathy

MondayFebruary 12

th

Fitness Evaluation at thepark

Now run at session times

6:30pminstead of

6pm &7:15pm

SaturdayFebrurary

17th



8aminstead oftraining

SundayMarch 4

th

SIL Keys 2 YEARANNIVERSARY

Bike Ride to the beach

FromDandenong

to theBeach

March

Fri ~ Sun11

th~ 13th

Camp @ Phillip Island

(still to be confirmed)Train on the Sand Dunes,or enjoy a social weekend.

Labour Day

longweekend

March 23-25 Oxfam Trail Walk 100kmSundayApril 1st

Run For Kidswww.runforthekids.com.au

MondayApril 9

th



7pminstead of

6pm &7:15pm

SaturdayApril 14

th



8aminstead oftraining

Sunday

June 3

rd

Step into Life Mini

OlympicsWhich Step into Life venuewill go home with Gold?

Fun Gamesfor

everyone

Events What is ha enin


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Health & Fitness Article

THE SCIENTIFIC PRINCIPLES OF EXERCISETo understand how much, or little, exercise you need to do to meet your own health orfitness goals, it may be helpful to consider the following scientific principles behindmost tailored exercise programs.

Frequency: This relates to how many times a week you need to exercise in order tobecome fitter or improve or maintain your health. To be healthy, experts recommendbeing physically active on at least five days out of seven. This might sound like a lot,but don't forget that our bodies have evolved over four million years to hunt. With ourbiological inheritance, it's not surprising that to keep in shape we need to be active onmost days.

Intensity: Exercise intensity can be measured in a number of different ways. In a

laboratory it can be measured through gas analysis, looking at how much oxygen theexerciser is taking into the body and delivering to the working muscles. In the gym itcan be measured using a heart rate monitor, which records the heart rate at differentworkloads. It can also be estimated using the Borg scale, which asks the exerciserhow hard they perceive they're working.The intensity at which you work can be described as strenuous, moderate or mild.What constitutes a strenuous, moderate or mild exercise workload for you will dependon your current state of health and fitness. If you're an Olympic 10,000m runner,jogging one KM in 4 minutes would count as mild activity. For most people, though, itwould be strenuous or impossible!

Duration: This is the length of time you need to spend being physically active in anyone session. According to much of the research conducted over the past 20 years,

you need to be active for up to 30 minutes, five days a week in order to benefit yourhealth.If you haven't done much activity for some time, it's important to build up to this levelover a period of weeks. This might mean starting with a walk of just five minutes.If you're not sure how hard you can work or are worried about any health problemsyou may have, talk to your GP or practice nurse for help and advice.

Putting it all together: The recommended physical activity guidelines from a range ofexpert bodies (including the National Institute for Health & Clinical Excellence in theUK and the American College of Sports Medicine) suggest that to improve yourhealth, you should build up to being physically active at a moderate intensity for 30minutes, five days a week.A little goes a long way. The key message to take home is that any physical activity,

no matter how small, is better than none.We're increasingly living in a world where physical activity has been taken out of ourlives. We have domestic appliances to wash and dry for us, cars to transport us anddesks at which to sit and work or study.One of the first lessons we learn at school is to 'sit still' - and we see nothing unusualin spending hours sitting or lying down while pictures move on a box in front of us.Given these huge societal and cultural influences that have stopped us from moving,any physical activity is a health gain. There isn't a magic amount of exercise you needto do to get a benefit, the key is to make an effort and persevere. As soon as youmove, you win!By Dr Rob Hicks

ROUTINEKeep the Variety and get into

your training routine.

WALKING WITH FRIENDSestablishes an exercise pattern

and time commitment toexercise. Be healthy and enjoy

the wonderful weather bygetting out there!

RIDE & RUN

Then pick up a bike to keepdifferent and to exert yourselfthat little bit more & mix it up

and go for a run ~ some do it atthe athletics track in Noble Park6pm Sundays, others walk/runaround Wachter reserve whilst

sessions are in progress to staymotivated.

Start by joining us on the ride toChelsea Beach 4thMarch.

SESSIONSDo sessions with cardio andtoning to make you not onlykeep routine but make sure

youre training correctly & hardenough to achieve your goals.

BOOTCAMPSTo get a push in your training

and to train differently ondifferent terrain do any or many

of the 28 bootcamps fromFebruary to June 07.


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Health & fitness article continued

20 SECRETS TO AID HEALTH AND FITNESS1. Keep a water bottle with you at all times and drink from it often. Water *is* thedrink of choice, but if you dont enjoy it drink some other form of healthy fluidintake.

2. Think twice before deciding what to eat and why, making sure that it is healthyand will provide you good nutrition.

3. Measure intake based on activity, not how you "feel. Need should mandateintake, not mood.

4. Eat well-balanced meals and remember that excessive kilojoules, even if theyare fat-free and high protein will turn to excess weight!

5. If your diet is unbalanced, try a daily vitamin and mineral supplements for total

health.

6. Limit caffeine and exposure to even second hand smoke.

7. Focus on short-term fitness goals with an emphasis on completing dailyexercise.

8. Keep a daily log of what youre actually eating this includes grabbing ahandful of chips here, the crust of your kids sandwich, and all your snacking.

9. Stick with eating plans you can maintain indefinitely. Remember that no matterhow hard youre working out, if youre consuming too many kilojoules, youllnever see the muscles that lie beneath layers of fatty tissue.

10. Enjoy an occasional (once a week) unhealthy treat, but never an unhealthyweek or unhealthy vacation.

11. Limit alcohol intake to special occasions.

12. See fitness and health as a privilege, not something to take for granted.

13. Enjoy contributing to the health of others by having a partner or friend toexercise with, as well as recruiting others who desire to feel better and havemore energy.

14. Avoid monotony by taking up new forms of exercising or using things that keepyou motivated and inspired like new shoes or great music.

15. Work to take your exercise to new levels of intensity.

16. Subscribe to fitness magazines to keep focused on health as an overall way oflife.

17. Invest in the right tools, good shoes, a portable MP3 player, a fitness trainer,etc.

18. Dont compare your body to others. Instead, work to be your personal best.

19. Move beyond the boundaries of weight loss and into total fitness. Measuresuccess by the way your clothes fit, and not a number on a scale.

20. Make it your goal to do some form of exercise 6-7 days a week.

NUTRITIONAL

CONSULTATIONS

LEARN HOW TO

INCREASE ENERGY & STAMINA

IMPROVE MUSCLE RECOVERY

MANAGE WEIGHT

GAIN MORE LEAN MUSCLE

BALANCE BLOOD SUGAR LEVELS

IDENTIFY GOOD/BAD FATS

MAKE HEALTHIER MEAL CHOICES

ACHIEVE THIS AND MORE THROUGHPERSONALISED MENU PLANNING AND

ADVICE ON OPTIMAL FOOD, VITAMIN ANDMINERAL SUPPLEMENTATION.

OFFERED TO YOU IN THE COMFORT OF YOUROWN HOME THROUGH PRIVATE

CONSULTATIONS.

GREATER BENEFITS are achieved throughCOMBINING EXERCISE with OPTIMAL

NUTRITION.

INTRODUCTORY OFFERFirst consultation free.

Normally $39.99 for a 45 minute consulation.

Nutritional Consultant: MariaMobile # 0431 704 406Email: [email protected]


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ReferralsThanks for Referring Your friends.

At Step into Life we value yourpatronage and the people yourefer to our program.

In return for your support we wouldlike to show our appreciation byrewarding you with a gift from thenational referral program.

The national referral programincludes every Step into Life venue in Australia. The person yourefer can attend at the venue of their

choice.

The referral gifts:

You may choose to receive either2 movie tickets ora $20 Coles-Myer voucherfor each friend who joins Step intoLife as a result of your referral.

Franchise

DirectoryVICBendigoBalwyn NorthBentleighBox HillBurwood EastCamberwellCarlton NorthCaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendonElthamElwoodFrankstonGreensboroughNewtown - GeelongHamptonHawthornHoppers CrossingIvanhoeKewKeysboroughMalvern

Moonee PondsMorningtonMt WaverleyMurrumbeenaNarre WarrenTemplestoweThornburyWellington (Sale)WerribeeWheelers HillWilliamstown

SACampbelltown

BlackwoodGolden GroveMagillMorphett ValeMt GambierModburyPort LincolnProspectWest LakesHenley Beach

ACTGungahlinANU

NSWAlburyAvalonBalmoralBatemans BayBaulkham HillsBlacktownBlakehurstChipping NortonCronullaDrummoyneGlenmore ParkLeonayManlyMirandaParramattaPenrithQueens ParkRose BayRushcutters BaySans SouciSt ClairTamworth

NTCasuarina

WACanning ValeHillarysIlukaSubiacoWilletton

QLDBroadbeachCaboolture

ChermsideEverton HillsPacific PinesNew FarmRunaway BayRedcliifeWilston

Healthy RecipeAt Last - Guilt Free

Eating!

Chicken andvegetable stir -fry

Ingredients:250 g dried thin egg noodles500 g skinless chicken breast fillets, cutinto thin strips2 teaspoons finely chopped ginger1 clove garlic, crushed1 small onion, chopped

1 red capsicum, thinly sliced1 green capsicum, thinly sliced250 g snow peas, halved1/4 cup plum sauce2 tablespoons sweet chilli sauce1/3 cup chicken stock1 tablespoon olive oil

Method:

1. Cook the noodles in a large pan ofboiling water for 5 minutes or untiltender. Drain well then toss withoil to prevent them sticking. Setaside.

2. Spray a non-stick wok or frypanwith oil and heat. Cook thechicken in 2 or 3 batches overhigh heat for 2 to 3 minutes oruntil browned. Set the cookedchicken aside.

3. Reheat the wok, add the ginger,garlic and the onion and stir-fry for2 minutes or until soft. Add thecapsicum and snow peas and stir-fry for about 3 minutes or untiltender but still crisp.

4. Add the sauces and stock andbring to the boil. Add the noodlesand toss to warm through.Return the chicken to the pan andreheat.

Notes: This recipe works well using tofu ornutmeat as a vegetarian alternative tochicken.

MerchandiseNothing like a bit of

retail therapy!

The best way to achieve your goalsin the New Year is to always be inyour training zone and the best wayto monitor this is with a Heart Rate

Monitor.

The most popular styles amongstour clients are the

FS1 $93.50FS3 $143.00F11 $299.00

Ask your trainerfor more details.


7/8

PARKMORE SHOPPINGCENTRE

9798 2716Open till 10pm every night.

Owner: Simon

Receive 15% OFFANY SUBS (limit 1 per person)

WAVERLY GARDENS

VILLAGE CINEMAS

WAVERLY GARDENS

SHOPPING CENTRE

9558 4866www.villagecinemas.com.au

Manager: Darren

$5 Bargain Screen& $7 New Release Tickets

SOUTH EASTERNCHIROPRACTIC

CENTRE

292 CORRIGAN ROAD

KEYSBOROUGH

9798 1402

Dr. Jose & Dr. Kevin

Complimentary Initial ConsultationValued at $70

& $30 off Orthotics if prescribed

BUDGET BUYSCraig & Michelle Wachter

17 BUCKLEY STREET

NOBLE PARK

9547 6712 Recieve 10% off

(discount excludes milk)

401 PRINCESS HIGHWAY

NOBLE PARK

& CHELTHAM ROAD

KEYSBOROUGH

NOBLE PARK - 9547 5977Manager: Maria

KEYSBOROUGH Manager: Rob

www.videoezy.com.au

Receive 2 FREE weekly movieswith any newrelease movie rental

FASTA PASTAEYSBOROUGH

330 CHELTHAM ROAD

KEYSBOROUGH

9769 1999FAX: 9769 0799Manager: Moodi

Receive 15% off(not valid on public holidays or on other

promotions)

MOBILE MASSAGE

DONNA COMES TO YOU!

0427 978 860Remedial Massage

Therapist: Donna Fincham

Receive 50%offyour first consultations & 10%offconsultations thereafter.

CAF SHOP G1 PARKMORESHOPPING CENTRE

Ph/fax: 9769 1466

Manager: Matthew Ong

Receive a FREE hot drink or 10% off any colddrink with any meal purchase.

BE HEALTHY

HEALTHY FOODS

236 LONSDALE STREET,

DANDENONG ARCADE

SHOP 139792 1693

Manager: Steve Ankers

This store already gives 20% off Body BuildingSuppliments, we Receive 20% all other

suppliments

NUTRIONIST

MARIA COMES TO YOU 0431 704 406

Nutrionist: Maria Pantelidis

Receive first consultation FREE & 10% offsecond

alindas Beauty Saloon

NOBLE PARK

Waxing, pedicures, manicures

& facials

9558 4279

Beautician: Salinda

If get 3 things done,Receive the 4thfor FREE

COMES TO YOU! 0417 524 464

CHRISTINE HARPER

Sells isotionic formulas for nutients that areabsorbed quicker than tablets into the

bloodstream.Receive 10% off

HEALTH FUND THAT YOU

CAN CLAIM ON TRAINING

1800 733 [email protected]

Manchesterunity.com.au

No waiting period for claims(unless it is a pre-existing condition)

Low prices and many claimsNOBLE MENS

HAIRDRESSING

1B FRANK STREET

NOBLE PARK9562 4771 Receive 15% off haircut

Do colours and ladies hair too

SHOP 8 320-326CHELTHAM ROADKEYSBOROUGH

9769 1536Spend over $50 and receive 10% off

We provide transport fromhome to

kindergarten/school aroundNoble Park area .

Ring Punya on 9547 9569Mon to Fri 7am 8pmovernight if necessary

Hour Free for Members

Dandenong family day care provides warm &quality care for your children from 1-13yrsEducational activities & healthy food are

provided. Good Rates & Safe environment.

LONSDALE STREETDANDENONG

9792 2578Manager: Darren

GET YOUR BOOTCAMP GEAR HERE!Members Receive 10% off.

Excluding sale items.

SPRINGVALE9547 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 waypeople remember, celebrate & connect. Members Receive Extra Free Gift

Please support our local traders, and take advantage of these discounts.Just show your S.I.L key ring at the participating outlets.

Members Benefits


8/8

Monday6:00 am

Toning

6:00 pm

Cardio

7:15 pm

Cardio

Tuesday6:00 pm

Toning

7:15 pm

Toning

Wednesday6:00 am

Cardio

6:00 pm

Cardio

7:15 pm

Cardio

Thursday6:00 pm

Toning

7:15 pm

Toning

Friday6:00 am

Cardio

Saturday8:00 am

Cardio

8:00 am

Toning

Sunday6:30pm Stretch N Flex

(at Athletics Track in Ross Reserve, Noble Park)

Training Sessions suitable for ages 13 and up, caters for all fitness levelsCardio 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.

Kickboxing Self defence moves to combine a cardio and toning workout in one.

Fitball Excellent for core stability providing effective muscular strength and endurance, body tone and shape.

Resistance Bands Great all-over body workout using Rubberised Resistance Bands

BootCamp A tough army style, test your limits workout session dates from your trainer.

Training Session Breakdown ~ What to Bring to Each Session (Fitball, Resistance Band, Boxing Gloves, MP3 Player)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

6am6 pm

7:15 pm6 pm

7:15 pm

6 am6 pm

7:15 pm

6 pm7:15pm

6 am8 am 8 am

TONING CARDIO TONING CARDIO TONING CARDIO TONING CARDIO

5thFeb 6thFeb 7THFeb 8thFeb 9thFeb 10thFeb

FITBALLCARDIO IN

PARKFITBALL

CARDIO ONROADS

RESISTANCEBANDS

KICKBOXING WEIGHTS KICKBOXING

12th

Feb 13th

Feb 14th

Feb 15th

Feb 16th

Feb 17th

Feb

WEIGHTSFITNESS TEST

6:30PMWEIGHTS

CARDIO INPARK

FITBALLCARDIO ON

ROADSFITNESS TEST 8AM

19th

Feb 20th

Feb 21stFeb 22

ndFeb 23

rdFeb 24

thFeb

RESISTANCEBANDS

CARDIO ONROADS

RESISTANCEBANDS

KICKBOXING WEIGHTSCARDIO IN

PARKFITBALL

CARDIO INPARK

26thFeb 27thFeb 28thFeb 1stMar 2ndMar 3rdMar

FITBALLCARDIO IN

PARKFITBALL

CARDIO ONROADS

RESISTANCEBANDS

KICKBOXING WEIGHTS KICKBOXING

5thMar 6thMar 7thMar 8thMar 9thMar 10thMar

WEIGHTS KICKBOXING WEIGHTSCARDIO IN

PARKFITBALL

CARDIO ONROADS

RESISTANCEBANDS

CARDIO ONROADS

TIMETABLESessions areheld at

Wachter ReserveKingsclere Ave.

Keysborough

BookingsAre required forALL Sessions

RainingCardio sessions

are still heldoutdoors

RainingToning sessionsare held at hall in

Dandenong

South PrimarySchool.

LocationCorner of

Kirkham Rd &William Ave.Turn down

William Ave.

24 - fresh air newsletter february 2007

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