38- fresh air newsletter april 2008 endeavour hills

8/12/2019 38- Fresh Air Newsletter APRIL 2008 Endeavour Hills

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Directors DeskTraining Programs,Equipment andthe best trainingregime

Dear Members, Family and Friends

The best way to achieve training results is through variety.As you know Step into Life offers a wide variety of trainingprograms which include: Cardio; Toning; Fit ball; Boxing;

Boot Camp; Stretch n Flex and Rubberised resistance.

So how are all these programs offered at a Step into LifeFranchise? Every Step into Life Franchise is required tooffer all the above training programs. Cardio and Toningare always on the timetable every week in varying timeslots. Boxing is done on a rotational basis as part of cardioand sometimes as a stand alone boxing session. Fit balland rubberized is offered within toning on a rotationalbasis and Fit ball is sometimes as a stand alone session.Boot camp is offered via a package format where clientscan enrol for a set number of Boot Camp sessions.Stretch n Flex is offered on a package basis and may also

be offered as a regular weekly time slot.

The reason I would like to make sure all members areaware of this is to further explain our thinking on thetraining equipment we use at your Step into Life sessions.All of our trainers are educated to encourage andrecommend to clients as much training variety as possible.

For Cardio sessions your trainer will provide all theequipment necessary to ensure a great workout. Membersare asked to purchase boxing gloves for hygiene reasons.At Toning sessions your trainer will provide the mats,dumb bells and all other necessary equipment. Fit ballsare supplied in three sizes to suit all height variations. It is

imperative that every client has the right size ball and ananti-burst ball. I am sure you can appreciate it isimpractical for your trainer to cart around 10+ fit balls tosessions. The main reason that we want clients to buytheir own ball is because we care about you and yourfamilies core strength and posture and we want toencourage the use of the ball in your office or homeenvironment. Every Fit ball is supplied with a home workprogram.

Continued on page 2

Local NewsRun for the KidsOver 200 Step into Life members attended andparticipated in 2008s Run for the Kids, there was asea of SiL events tees and all in all was a great day,we are very proud of our franchisees and theirclients. Special mention to Beaumaris MaggieKerdel, who made the front cover of the Herald Sun.

PUNISHMENT TO THE TRAINERSPunishment to Trainers took place on Saturday the

5thof April, with five members showing up to unleashrevenge onto Aaron, Jason, Maree and Monica. Toread more about this refer to the article on page 5.This was an old round owing to keysborough fromJanuarys competition. Now in May you will get to dothe same providing your team wins in April.So read the terms carefully to see what you have todo to win and defeat keysborough for the right topunish the trainers.

OUR CELEBRATION NIGHTOur night out was a huge success on the evening ofApril 5

th. Members and trainers alike traded their

trackies and runners for their party clothes andshowed their stuff on the dance floor and karaokemachine. It was a quad celebration to mark thebirthdays of Az, Monica and Jase as well as theopening of Endeavour Hills & Getz Kidz Fit.Endeavour Hills members Mel Banks and ShaunClark rocked the dance floor (and the bar), mingling,singing and dancing with many of the Keysiemembers that were there.

THIS MONTH

There is a lot of focus on the training diaries thismonth, in order to get everyone into their

training routines before winter hits. Look out forour Winter Action Plan meeting that will takeplace sometime in June.

Bootcamps have started Friday nights andStretch n Flex has begun Sunday afternoons soget into those packages ASAP!

April 2008, Issue 19Step into Life Endeavour HillsPhone: (03) 8502 8775E-mail: [email protected]


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Training ClubAchieving your goals at Step into Life

Welcome New Members(across from Keysborough)

Sean EdwardsBen Forbes

Goal setting is a key element to gainingfitness, weight loss and improved healthbenefits. At all Step into Life sessions weadd training points to your training clubtally (you can see your total on yourfortnightly performance report).

Points gained are a measure of yourcommitment to your training.

Ask your instructor to help you set sometime lines for your goals.

Awards achieved in March:

50 pointsSunitha KureraShaun ClarkKirsten Barnett

200 pointsBradley Kovac

Jill Barnett500 points

Member BirthdaysHappy Birthday!

These members receive 3 FREE extra sessions tocomplete thiis month as a birthday present

1st Aaron Edwards

1st

Monica Homans25th- Jill Barnett

28th Jarmilka KovacCONGRATULATIONS!!You can reward yourself by purchasing

your training club shirt or singlet.

Wear it with pride, youve earned it!

Directors Desk continuedAn invaluable piece of equipment for members to ensure strength / conditioning variety and results is the rubberizedresistance band. It is supplied in three different strengths to suit each client. We want clients to own their own bandbecause this is a great tool when travelling or for home use and is also supplied with a homework program.

I am often asked, What is the best training regime?In an ideal world all Step into Life clients should be doing 3training sessions per week.I would also include the fitness test every 8 weeks. The Fitness test will show yourprogress so your Trainer can adjust your training. Next, would be to enrol in at least 2 Boot camp and 2 Stretch nFlex packages per year. Focus on your next Training Clubaward and a few Eventsper year.

Have a terrific April.

RegardsLarry CohenDirector


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MerchandiseNothing like a bit of retail therapy!

Event T-shirt Unisex Event Singlet Mens Event Singlet Ladies Athlete Singlet Mens Athlete SingletLadies

XS to XXXL XS to XXXL Size 8 to 20 XS to XXXL Size 8 to 20

Dri fit micro mesh Hi tech moisture removal fabric Go to: www.stepintolife.com.au/treat-yourself.php

Member Profile

Jill Barnett

Jill began Step into Life at Keysborough in January 07 and hasbeen at Endeavour Hills since it started in January 08

Questions..1. Where were you born?

Springvale

2. What is your current profession?Bank Teller

3. What sports have you been involved with duringyour life/ best achievement?

Athletics at school 100m Relay High Jump.Since Netball &Indoor Cricket,best going to Olympic park at School &premierships at Netball& cricket

4. What is your favorite naughty treat?Glass of Wine(every Night!!)

5. What primary schools and secondary schools did

you attend?Heatherhill ps & Heatherhill High

6. What is the nicest thing anyone has ever done foryou?

To hard to pick one thing

7. What is your goal for the next 6 months- exercise orother?

To keep improving

8. Interest and hobbies?Catching up with friends,going to the footy watching cricketin Summer.

9. What is your favourite Step into Life session andwhat results have you seen since you started withSIL?

Probably Fitball.Lost centimetres from waist hips & legs

EventsWhat is happening?

Id love to join in!Coming this yearMothers Day Classic Sunday 11thMayMini Olympics 1stJune 2008City to Surf August 2008

Local EventsBootcamps:Friday 11th6.30pm MarinesFriday 18th6.30pm Navy SealsFriday 25th6.30pm Navy SealsPunish Your Trainers:Keysborough vs Endeavour Hills Earn points for your venueand win the right to punish your trainers on May 3rd10.30am.

NEW Dri-Fitrange


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Health & Fitness ArticlePROGRESSION: An often overlooked, yet absolutely necessary key to betterhealth & fitness

It is quite amazing to hear of people whom after training consistently for months still do not experience the resultsthey have been looking for and due to this reason most of these people who have invested their time and energyinto their health fitness program unfortunately stop exercising completely.

When asked to review a health fitness program, we found two groups of people; ones that keep a record of theirworkouts and the ones that don't. But one thing is common; both failed to take the appropriate steps to implement aprogress focused on the fitness system. If not pushed by trainers, most members will simply go through the samemotion every time they work out and miss any benefits of training. Don't get me wrong, any workout done is betterfor you than no work out at all but we need to be smart with our training.

The human body is an incredibly adaptive system. Some more adaptive than others but this basic survival systemexists in all of us. For example, when gardening without gloves, or even lifting weights, over time calluses developin response to this new activity. The first time your skin may even break leaving the tissue below exposed. Overtime, the body's regulatory mechanism acts to ensure this never occurs and the body will hopefully neverexperience this disturbance. In other words, the body has in built safety systems that are able to handle this andother kind of stresses and continues functioning normally.

In order to experience muscle adaptation we must overload our system. The body must be exercised at a levelbeyond which it is presently accustomed in order for any training benefit to occur. The system will then graduallyadapt to this overload and will continue to do so until it can no longer adapt; this is also called training plateau. Toget out of this rut and continue to experience training benefits, we must change something you can either increasethe intensity of the exercise you are working at, duration of exercise or how frequently you are training. Forexample, if you have been exercising on the bike for 20 minutes at 80 rpm (revs per min) on a regularly basis; inorder to get further increase your cardiovascular fitness, you should aim to be riding the bike for 20 minutes athigher intensity say 100 rpm (intensity) or riding for 30 minutes (duration) at 80 rpm. Both ways force the body toadapt due to the overload on the body.

Another important aspect of this is that the body responds best to stresses that are slowly imposed on it and not toomuch higher than it's used to. This way the body is able to track changes and act accordingly over the requiredamount of time to ensure this never happens. In general, the more slowly you impose the stress or in smallerincrements, the better the body can respond accordingly and invoke positive changes.

In your very first workout after a period of inactivity, you could do anything and that 'anything' is a stress that yourbody has never experienced before e.g. even walking to the gym, you are going from doing nothing to doingsomething, anything, and your body will adapt to this change in stress.

After the initial few workouts, which should be aimed at conditioning the exercise habit, if you're serious aboutbettering yourself and your body, you must practice progression and go after it with a must go after it with avengeance. It's pretty much the best indicator that you are on track and one step closer towards your goals.Remember numbers don't lie. Measure your numbers and seek to progressively improve on them.

Not only will you get sure-fire results, but you'll also experience the intrinsic satisfaction stemming from knowing thatyou can run faster for longer, lift more weight and jump higher.

Train Smart.Stefan AngheliEditor healthfitness.com.au


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THIS MONTHSOCCER THE SESSIONS TO PUNISH THE TRAINERS

ENDEAVOUR HILLS VS. KEYSBOROUGHThe trainers put their butts on the line for the competition that givesthe members the chance to get the trainers back and make themfeel what you feel!

Teams:Endeavour Hills Members Vs. Keysborough MembersScoring:

- you lose points for each team member that misses theirbooked sessions

- you earn points by: attending fun runs, bootcamps, extrasessions & bringing friends

Bonuses for members:- get into your training routine

- Your friends receive 3 FREE sessions- If your friend completes 3 FREE sessions within 10 days

then you receive an extra FREE session or $10merchandise credit (must be used this month).

TERMS FOR PUNISHMENT TO TRAINERS1. All team members of the winning team are able to

participate but must show up on time on the day ofpunishment and can only instruct wearing their I do itoutdoors t shirt.

2. One exercise per team member is selected and must bedrivin out by them (all other team members are welcometo yell and push at the time). 1 min per member (40

seconds of the exercise with 20 seconds rest to movethem to the next activity) Planning is done by members onthe day & must alt. muscle groups used.

3. Exercises selected MUST be an exercise that theythemselves have done at a SIL session or Bootcamp butmay push to make the trainers complete the hardeststage.

Timetable ChangesSaturday session have changed times!

9:15am CardioNo excuses! You can sleep in for an extra hour now!

Next Fitness TestSaturday 10

thMay 9:15am

Stretch & Flex4pm Sundays @ Yarraman Park Primary School

Liege Ave, Noble Park.

Sundays is also our time of our social day when we play socialsports and hang out so all are welcome 4pm 5:30pm.

Punishment to Trainers in Keysborough

Our fantastic trainers worked up a

sweat on Saturday morning during thePunishment to Trainerssession. Onlyfive members came to inflict pain ontheir trainers, but luckily they got tochoose three exercises each tounleash onto Aaron, Jason, Monicaand Maree. Here is what the trainershad to do: Flies with band Squat jumps Flies with weights Ab-cycles with medicine Balls Push ups (downhill hard stage) Overhead triceps extensions with

weights Sprint uphill over hurdles Upright row with weights Starfish (hardest stage) Pikes with medicine ball (uphill) Flies with band Sprints with medicine ball above

head Flies with weights Push up and claps (with partner) BurpeesNot only did they complete the fifteengruelling exercises, but the boys (Azand Jase) got a taste of what it is likefor their female members they had tocomplete the session wearing bras withgrapefruit inside to simulate. well,you get the idea! Maybe now the boyswill understand that its not that easy torun with a ball above your head, or dojumping style exercises for those

members with larger chests.All the trainers worked extremely hardand showed very good techniquesduring each exercise. Although at theend of the session Jase did say hecould do it all again well have to bemuch harder on him next time! Thanksto all those who came along to punish;Shell, Wayno, Izzy, Tan & Margie and to those who came along to watch(or laugh) and take photos.


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Healthy RecipeAt Last - Guilt Free Eating!

Salad Pasta with yoghurt poppyseed dressing

Store Covered in fridge (under 5 degrees C) Egg Free Nut Free Low Salt

Preparation Time: 15 minutesServes: 6

Ingredients:

500 g pasta shells, cooked150 g snow peas, blanched250 g cherry tomatoes cut in half1 x 425 g can tuna in spring water, drained

Poppy Seed Dressing:

cup natural reduced fat yoghurt1 tablespoon lemon juice teaspoon dried rosemary leaves1 teaspoon dried basil1 teaspoon dried mustard powder teaspoon poppy seeds

1 tablespoon chopped fresh parsley

Method:1. Combine pasta, snow peas, tomatoes and tuna

in a large service bowl.2. Place dressing ingredients in a screw top jar and

shake until well combined.3. Pour over salad and toss.

Notes: For variety you can substitute diced cooked skin-free chicken instead of the tuna.Use egg free pasta if you are preparing food for peoplewith an allergy to egg.Source: http://www.betterhealth.vic.gov.au

ReferralsThanks for Referring Your Friends

At Step into Lifewe value yourpatronage and the people you refer toour program.

In return for your support we would like toshow our appreciation by rewarding you witha gift from the national referral program.

The national referral program includes every

Step into Life venue in Australia. Theperson you refer can attend at the venue oftheir choice.

The referral gifts:

You may choose to receive either

2 movie tickets or

a $20 Coles-Myer voucherfor each friend who joins Step into Life asa result of your referral.

OR


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

PARKMOREOSTEOPATHY

Our Fitness Professionals (more on next page)

WACHTER RESERVEKEYSBOROUGH

(NEXT TO STEP INTO LIFE

KEYSBOROUGH)

0422 248 283Kidz FitnezTrainer:Candice Daxecker

Children/Siblings of Step into Life membersreceive 25% off*

*not available with any other deals orpackage offers

MOBILE MASSAGE

DONNA COMES TO YOU!

0427 978 860Remedial Massage Therapist:

Donna Fincham

Receive 50%offyour f irst consultations& 10% offconsultations thereafter.

159 KINGSCLERE AVE

KEYSBOROUGH

9711 7562Dr. Robyn Joyce &Dr Penny Gosling

All current Step into Life members receiveconcession rates.

Our Favourite Local Restaurants/Food Stores

FANCY FILLINGS

ENDEAVOUR HILLSSHOPPING CENTRE Ph: 9700 2500 Members Receive 10% off

EntertainmentShop 4, 2-8

Victor Cresent

NARRE WARREN NORTH

Manager: Matthew

Ph: 9704 1833Receive 2 FREE weekly movieswith any new release movie rental

www.videoezy.com.au

Health, Food & Leisure Stores

VALUE HEALTHENDEAVOUR HILLS

SHOPPING CENTRE

Naturopathic Staff:Carol, Steve & Jacque

Members receive 10% off

ENDEAVOUR HILLS

SHOPPING CENTRE

Manager: Ryan

www.cellarbrations.com.au

Members receive 5% off*

*excluding specials

More to come next month!


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HEALTH FUNDbelow are taken from the

Healthmate Executive planCHIROPRACTOR & OSTEOPATH

Claim between $22 and $35 per consultation(upto $350 a year)

KINESEOLOGIST, NATUROPATHY & REMEDIALMASSAGE

Claim between $20 and $35 per consultation(upto $250 a year)

PODIATRYClaim 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 waitingperiods waived for claiming on your training.

Conditions Apply. Contact:1800 087 374

or [email protected]

NATUROPATH ~ JacquiI will use Naturopathy, Nutrition, Herbal medicine, Iridology, and preventativemedicine 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 sideand 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 aholistic health care plan, tailored specifically for you. I look forward to meeting withyou as you step into your new life. Yours in health JacquiEndeavour Hills Naturo athic Clinic 0408 374 644

CHIROPRACTORS ~ Jose & KevinChiropractic is an approach to health andwellbeing that centres around the bodysown natural ability to function and healitself.Chiropractic is based on the knowledgethat tension, misalignment or alteredfunction of your spine (subluxations) caninterfere with the flow of information andenergy along your nerves and maydramatically affect the function of yourbody 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 bodiesemotions

Asthma & allergies Poor posture and altered spinal

curves such as scoliosis Low back pain, neck pain,

headaches, pain in other parts of thebody (depending on which nerves areaffected)

Spinal degeneration or decayGentle chiropractic adjustments are the

precise methods Doctors of Chiropracticuse to correct subluxations and improvefunction of your spine and nervous system.Chiropractic has been shown to enhanceco-ordination, speed and overallperformance. It can also help your body tobe more mobile and flexible, and help keepyour muscles in peek condition.

For SIL members: Complimentary InitialConsultation Valued at $70 & $30 off

Orthotics if prescribed

SOUTH EASTERNCHIROPRACTIC CLINIC

292 CORRIGAN ROAD KEYSBOROUGH

9798 1402

KINESIOLOGIST ~ DeniseKinesiology uses muscle testing to removeimbalances 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 ~ Chelseawww.bythebaykinesiology.com.au

Step Into Life Members receive 10% off allconsults. Rebate available with Manchester Unity.

PODIATRISTS ~ Lina, Cylie, Kim & AliciaA podiatrist is a specialist who providesmedical diagnosis and treatment of footand ankle problems, including, but notlimited to sprains and fractures, bunions,heel pain/spurs, hammertoes, neuromas,ingrown toenails, warts, corns and calluses.To minimize your risk of injuries duringexercise, 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 yournails or skin, this may mean the areas areexperiencing too much pressure uponweightbearing-There are blisters on your feet-Your toenails are thick and uncomfortable-You have diabetes-There are signs of infection in the foot such asthe toenail-You perspire considerably in the feet and theyproduce an obvious odourWe recommend that prior to starting anexercise regime; you should consult apodiatrist for a gait examination and forfootwear recommendations to best supportyour feet.

159 KINGSCLERE AVEKEYSBOROUGH

9711 7562Members receive 10% off all consultations

.

NATUROPATH COSTS Normal Price With SIL Benefit With Stamp Rebate* With Manchester Unity1stConsultation $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.

Step into Life Personal TrainersJason, Maree, Monica & Aaron

Specialists in Group Outdoor Personal TrainingCatering for all fitness levels & ages in a fun, social and

non-threatening environment.

Get Fit Lose Fat Tone Up Feel Great!

There are other health professionals thatwe have that are still preparing their

advertisement for this newsletter. Forinformation ask Aaron at your sessions.

PREVENTION OF INJURY, MAINTAINENCE OF HEATH & GOAL ACHIEVEMENT


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Franchise Directory

We do it outdoors

VICBalwyn NorthBeaumarisBendigoBentleighBox HillCamberwellCarlton NorthCaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendonElthamElwoodFrankstonGreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysboroughMalvern

Mill ParkMoonee PondsMorningtonMt WaverleyMurrumbeenaNewtown-GeelongPakenhamRingwoodPort MelbourneReservoirSouth YarraSt KildaSunbury

TemplestoweThornburyVermont SouthWellington - SaleWerribeeWheelers HillWilliamstownWodongaYarraville

QLDBroadbeachBuderim (New)Everton ParkKawanaMackayPacific PinesPelican WatersRunaway BayTewantinWilston

SA

CampbelltownBlackwoodGawlerGolden GroveKensington GardensMawson LakesMorphett ValeMitchell ParkMt GambierMt Barker (New)ModburyNorthgate (New)North Haven

ProspectWest LakesHenley BeachHallett CoveSeacliffUnley

WACanning ValeIlukaSubiacoSwan ViewWilletton

ACTGungahlinANU

NSWAlburyAvalonBalmoralBaulkham HillsBlacktownBlakehurstBurwoodCamden (New)

CollaroyCronullaDrummoyneEarlwoodFrenchs ForestGlebeGlenmore ParkKellyville (New)MirandaParramattaPeakhurstPenrithQueens Park

Rose BayRushcutters BaySans SouciShellharbourSt ClairTerrigal

NTCasuarina

Become a TrainerGet qualified

Do you love what your PersonalTrainer at Step into Life does? Haveyou ever thought about becoming aPersonal Trainer?

We want you!We are seeking qualified

trainers to work at Step into Life.

Step into Life has a fantastic opportunityfor you to become PT qualified.

We are inviting Step into Life members thatare serious about learning how to becomea Personal Trainer to a free informationsession with the Australian Institute ofFitness.Every member that registers and attendswill automatically receive a $500 vouchertowards the cost of a Cert IV PersonalTrainer.One lucky draw prize winner will receive a$2,000 scholarship towards a Cert IVcourse.

Call 1 300 134 136for more details

FranchisesAvailable

$1000 Referral Bonus

We have Franchise territoriesavailable throughout Australia andwould appreciate your help.

If you know any trainers that would love torun their own Franchise business, pleaselet them know about this excitingopportunity.

$1000 referral bonus for any one you referthat becomes a Franchisee.


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ENDEAVOUR HILLS TIMETABLE ~ APRIL 08

Monday 6:15 am

Cardio

6:30 pm

Cardio

Tuesday6:30 pm

Toning

Wednesday9:15 am

Cardio

6:30 pm

Cardio

Thursday

6:15 amToning

Maybe inMay

6:30 pm

Toning

Friday9:15 am

Toning

Saturday9:15 am

Cardio

Nutrition & Lifestyle Hints.

Sessions areheld BetweenBarry Simon

Reserve & theChristian

Centre, Glen

Eagles Drive,Endeavour

Hills.

BookingsAre required

for ALLSessions

Wet WeatherIf wet weather,session is still

run at thereserve.

If wish not to

attend whenraining please

notify yourtrainer andarrange amakeupsession

Punishment to Trainers Saturday 5t April

38- fresh air newsletter april 2008 endeavour hills

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