78- fresh air newsletter august 2011 keysborough
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8/12/2019 78- Fresh Air Newsletter AUGUST 2011 Keysborough
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Directors DeskWhat is best foryou
Dear Step into Life Members, family and friends,
Every month we receive a number of Health aFitness publications that we either subscribe to or asent to us by publishing companies looking to sell advertising space.
I was reading through the July / August issue of onethese magazines and could not help but notice tnumber of different articles that had been written different types of training using different traintechniques.
Some of the headings that caught my attention weTactical strength and conditioning, Tornado btraining, Get a grip with killer weights, Power breathetc, etc.
Each article explains in great detail how if you train way the author explains then you will get guaranteresults.
As I paged through more and more of the magazinfelt myself thinking how confusing is all this to treader how do they choose what training is best them.
As a Step into Life member this confusion is all takcare of by Step into Life GOPT system and your trainStep into Life trainers are highly qualified individuwho have many years of experience in delivering fitneprograms that are best suited to achieve the results ywant.
Their experience together with the Step into LGOPT programs will cater to all your needs.
At Step into Life we encourage you to continually ayour trainers why you exercise a certain way and wyour trainer feels that a certain exercise modalitybetter than another.
Continued on next pa
Local NewsHere comes the sun, & the FUN runs!Coming up we have 8 of our Keysie team ready to go for theSandy Point Fun Run on August 21
st, come & join us, its not
too late to sign up!It will be a good warm up to theStep into Life de Castella Run
Sunday 28 August 2011Recent events within the Step into Life family, has made us awarehat mental illness can affect anyone that is close to you. This year,he Step into Life de Castella Run will raise awareness and fundsor Mental Health Research.
We will have teams to compete and provewhich venue is thebestand a very special spirit award...
The Paul Garbellotto Spirit Award this will be based on theeam who shows the best spirit on the day as well as fundraisingefforts in honour of Step into Life Franchisee, Paul who we lost asa result of a mental health illness. Raising funds for mental healths the key to this fundraising event.
There will bePRIZES, there will beAWARDS, there will beCOMPETITIONand most of all, there will beFUN &
DETERMINATION!We look forward to a fun filled and inspirational day!
Check out the EVENTS page for more details
August 2011, Issue5ep into LifeKeysborough Wachter Reserve, Kingsclere Avenueone:(03) 8502 8775 Mb:0423 852 262 E-mail:[email protected]
TimetableMonday 6:00am
Kickboxing7:15pmCardio
Tuesday 6:00amToning
6:00pmToning
7:15pmToning
Wednesday 6:00amCardio
6:00pmCardio
7:15pmKickboxing
Thursday 6:00pmToning
7:15pmToning
Friday 6:00amCardio
Saturday 8.30amKickbox
To all cardio sessions need to bring your own boxing gloves.Dont have your own? You may purchase one from your trainer.
Please note that if wet weather evening toning sessions &Saturday mornings will be held at Dandenong SouthPrimary School Hall.William Avenue, Melway Ref Pg. 90 D10
Also available to assist isPolar Heart Rate MonitorsMany models available from $120
Boxing GlovesAvailable in S, M, or LStandard or Fingerless $25
http://www.stepintolife.com.au/show-product-details.php?ProductId=43http://www.stepintolife.com.au/show-product-details.php?ProductId=31 -
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Training ClubAchieving your goals at Step into Life
New MemberPlease Welcome!Kathryn Williams
Sam DugarGoal setting is a key element to gaining fitness,weight loss and improved health benefits. At allStep into Life sessions we add training points toyour training club tally (you can see your total onyour fortnightly performance report).
Points gained are a measure of yourcommitment to your training.
Ask your instructor to help you set some timelines for your goals.
Awards achieved in July:
50 pointsLia Hunter
Kevin PhoaShaz Thompson200 pointsTegan Berry
Cel PauShaz DiBrino1000 pointsBrent Van Rooyen2000 points
Ben HolianShaz Henderson
Member BirthdaysWish them Happy Birthday!
2nd
Tina Blagojevic
4th
Alex Thach
5th
Deb King
10th
Salinda Dias
11th
Shaz Hendo
12thRimas Kareroa
12th
Helen Topouzoglou
17th
Tracey Nelson
21stBernie Fitzpatrick
22nd
Varlie Barnes
25th
Tegan Berry
25th
Kat Armstrong
27th
Sam Lindsay
28th
Sarun Phin
29th
Erin Scafocchia
These current & past members
receive 3 FREE extra sessions to do
this month as a birthday gift on us!
Directors desk continued:
The Step into Life system also provides you with a suite of reports that help to explain why you train ina certain way and what results are expected from you so that your goals can be achieved.
From your initial session onwards your trainer continually accesses how you are performing and whatlevel you should be training at to achieve maximum benefit.
Our GOPT programs offer as much variety as possible all delivered under the watchful eye of your
trainer. Your trainer uses a mixture of endurance, agility, speed work, stretching and weight training inthe exercise programs that they deliver to you at each session.
Each session is specifically designed to achieve a certain result and our trainers and their experiencehelp remove the confusion about what is best for you.
All the best,RegardsMark Cohen, Director
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 $25
See the photos page of the members with their 200+awards
Bootcamps`Feel the rhythm, feel the
rhyme! Get on up, itsBootCamp time,
Cool Runnings!`
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Member Profile QuestionsWhere were you born?Monash Clayton, Victoria
What is your current profession?Accounts Coordinatornumber cruncher
What sports have you been involved with during yourlife/best achievement?Newcomb & Volleyballcurrently playing indoor beachvolleyball and we just made it into the grand finals Best achievement to date would have to be participating in myfirst mini triathlon this year (not once but TWICE)
What if your favourite naughty treat?Fried Dumplings, Hot Chips & Chocolate Mouseyayherrr!
What primary and secondary school did you attend?Heatherhill Primary School then moved to St Josephs PrimarySchool in Grade 3.Finished my high school years at Killester College and wentonto Victoria University.
What is the nicest thing anyone has done for you?Not to sound like a suck up but this answer would have to bededicated to our trainer Aaron Edwards, hes the only one thathas continuously believed in me and pushed me to my limitswhen I wanted to give up so many times. He is the reason I amwhere I am today and I wouldnt change it for the world
What is your goal for the next 6 months, exercise orotherwise?To actually make it to some morning sessions (I struggle atgetting out of bed on cold mornings); reach my goal weightbefore summer 2011, compete in sprints & learn to finally swim(thats right I dont know how to swim!).Interests and Hobbies?EATING, reading, shopping, camping/travelling & being withfriends & family.
What is your favourite session and what results have youseen since starting SIL?
I used to dread cardio but surprisingly the fitter I get; the moreIm learning to enjoy it. Kickboxing is also a favourite of mine;best way to get my anger out Since Ive started SIL Ive lost 11kg and feel so much healthierand energised.
Irene SinSin has been a
member of Step into Life
Keysborough since March 2010
SiL Keysies Member RewardsMember of the month will eitherreceive Unlimited sessions*for the month or a $30 S.I.Lclothing merchandise voucher**must be redeemed before the end of the month.
Fleecy Vest $38.00 Spray Jacket $36.00Go to www.stepintolife.com/treat-yourself.php
To view more great specials!
MerchandiseStay warm and dry this winter
Our Local EventsMotivational Benefit Meeting
Sunday 1pm, October 2nd@ Keysborough Golf Club
Important Fitness Assessment 7pm Mon, Aug 8th
&6am Tues Aug 9th
ootCamp Package Cool Running PackageBegins 6:30am Sat, Aug 13thPunish YOUR Trainers Will you get to Punish the
Trainers?Competition has begun!
Winners of event will get toPunish the Trainers afterkickboxing Saturday, 3rd
September.Earn 100 Training Club
Points before Sep to Qualify!
Keysie Games Compet i t ion 19thNovember(instead of Kickboxing) 9am5 Events, 6 to 8 teams of
Keysie members battling outfor a fun and awesomeannual competition!
Rookie of theYear 2011
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Returning Tuesday August 2n Stay tuned for the next topic
sten l ive onhttp://www .3aw.com.au/ to the Step into Li fe segment on afternoons wi th
Denis Walter at 2.45pm Tuesdays - 3AW693- P: 9690 0693
Health and FitnessEnergy Boosting Foods
What you put in, is what you get out! When it comes to food and feeding our bodies this sayingdefinitely rings true. Whilst wholesome, nutrient-rich foods can provide us with long lasting energy,foods high in saturated fat that are highly refined and loaded with salt and sugar can leave usfeeling sluggish and fatigued. A balanced diet rich in high quality proteins, low glycemic indexcarbohydrates, good fats and a variety of micronutrients is the key to feeling and looking good.
At the top of my list of energy boosting foods this would have to be whole-grains. There is nobetter way to begin your day than with a bowl of rolled oats or untoasted low fat muesli. The fibrecontent and glycemic index of these two foods create long lasting satiety and steady bloodglucose levels. Sprinkle raw nuts, seeds and dried fruit on top of either of these options. Theadded protein and good fats will further reduce the glycemic index thereby maintaining energylevels for an extended period of time. Try the following combination: sesame seeds, linseeds,sunflower kernels, almonds, pistachios, goji berries and dried cranberries.
Water and your hydration levels can have an enormous effect on how you feel and performthroughout your day. Dehydration is one of the leading causes of fatigue. Developing a habit ofsipping water throughout the day can have a significant impact on your energy levels. During thecooler months hot water with lemon juice can be a warming alternative.
Lean red meatis one of those foods essential for maintaining good energy levels in the long-term.Besides being an excellent source of protein, it is particularly high in iron and B vitamins. Ironplays an essential role in transporting oxygen around the body. Low levels of iron can bring aboutfatigue, shortness of breath and low energy levels. The option of a Thai beef salad at lunchtime ora steak accompanied by fresh salad in the evening a couple of times a week is perfect.
Fruitis always a great snack but adding a little protein and/or some good fats will aid in extendingthe energy boost fruit can provide. Try a small fruit salad e.g. strawberries, apple and mango with
an added dollop of natural yoghurt and a sprinkle of seeds or nuts. Alternatively simply slice a ripepear and serve with ricotta cheese and a sprinkle of cinnamon.
Vicky Kuriel - BSc.(Exercise Physiology), Master of Nutrition & Dietetics (APD), SportsDietitian
SiL Keysie Ball Awards 201
Our Rookie of t he YearSin
Our Member of the YearBenn
Our Raving FanJojo!
Our Super AchieverShaz!
For going Above & BeyondRocky Rob!
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Awards for 200+ in July State Events (August to March)AUGSun21st
Sandy Point Half www.starttofinish.com.au 5km Run/Walk 10km Run 21.1km Run
AUGSun28th
De Castella Fun Run www.decastellarun.com.a 5km Walk/Run 10km Run 15km RunSiL Event! Teams of 3-
Awards for Best venu& Best Team Spirit!
AUGSun14th
City to Surf http://www.city2surf.com.a
SEPSun
18th
Spring into Shape www.starttofinish.com.au 4km Walk/Run 8km Run
SEPSun25th
Dingley Dozen (Braeside Park!) www.dingleydozen.asn.au 3km Walk 6km Run 12km Run
OCTSun9th
Melbourne Marathon www.melbournemarathon.com.a 3km Walk 5km Run 10km Run 21.1km Run 42.195km Run
OCT
Sun23rd
Spring into Shape II www.starttofinish.com.au
4km Walk/Run 8km Run
NOVSun27th
Spring into Shape III www.starttofinish.com.au 4km Walk/Run 8km Run
NOVSun6th
#2DEC 4TH, #3JAN 22ND, #4FEB 26TH
http://www.starttofinish.com.aTri-athlonS
Race #1 BrightonRace #2 Mordialoic
Race #3 ElwoodRace #4 Sandringham
FEB
Queen of the Lake www.starttofinish.com.au
MAR
Dandy Creek Dash (Jells Park) www.starttofinish.com.au 5km Walk/Run 10km Run
MAR
Toughest Bloke & Chick Challenge www.toughblokechallenge.m.au
it has the toughest chickchallenge category also
Put your BootCamp trainito the test!
Tegan Berry
First Session - 10thof February 2011
Total # Sessions50
Celestine Pau
First Session8thof January 2011
Total # Sessions62
Sharon DiBrinoFirst Session16thof January 2007
Total # Sessions57
Fitness Tests2
Brent Van Rooyen
First Session14thof August 2006
Total # Sessions230
Fitness Tests15
Ben Holian
First Session28thof January 2008
Total # Sessions470
Fitness Tests14
Total # BootCamps53
Teasers5 Recruits12
Marines14 Navy Seals18
Commandos - 4
Sharon Henderson
First Session - 5thof July 2005
Total # Sessions 447
Fitness Tests - 17
Total # BootCamps22
Teaser1 Recruits6
Marines5 Navy Seals 8
Commandos - 2
8 of us are booked in so far, join us!
12 of us are booked in so far, join us!
http://www.starttofinish.com.au/http://www.decastellarun.com.au/http://www.city2surf.com.au/http://www.starttofinish.com.au/http://www.dingleydozen.asn.au/http://www.melbournemarathon.com.au/http://www.starttofinish.com.au/http://www.starttofinish.com.au/http://www.starttofinish.com.au/http://www.starttofinish.com.au/http://www.starttofinish.com.au/http://www.starttofinish.com.au/http://www.toughblokechallenge.com.au/http://www.toughblokechallenge.com.au/http://www.toughblokechallenge.com.au/http://www.dingleydozen.asn.au/index.htmlhttp://www.toughblokechallenge.com.au/http://www.toughblokechallenge.com.au/http://www.starttofinish.com.au/http://www.starttofinish.com.au/http://www.starttofinish.com.au/http://www.starttofinish.com.au/http://www.starttofinish.com.au/http://www.melbournemarathon.com.au/http://www.dingleydozen.asn.au/http://www.starttofinish.com.au/http://www.city2surf.com.au/http://www.decastellarun.com.au/http://www.starttofinish.com.au/ -
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Healthy RecipeAt Last - Guilt Free Eating!
Mint Cucumber and LambSalad teaspoon ground cumin2 teaspoons olive oil
Sea salt and cracked black pepper4x 100g (3.5oz) lamb fillets,trimmed1 small Lebanese cucumber,halved and sliced1 small red onion, thinly sliced1 vine-ripened tomato, cut intowedges1 cup mint leaves
Yoghurt dressing cup (4floz) natural yoghurt1 tablespoon lemon juice1 tablespoon chopped mint leaves
Prepare a barbecue or char-grill(broiler) to medium-high.To make the yoghurt dressing,combine the yoghurt, lemon juiceand mint, set aside.Combine the cumin, oil, salt andpepper and brush over the lamb.Cook for 3 minutes on each side oruntil cooked to your liking.Slice and set aside.
Combine the cucumber, onion,tomato and mint.
Top with the lamb and spoon overthe yoghurt dressing. Serves 2
Source: Donna Hay Ten Minute Meals
ReferralsThanks for Referring
Your FriendsAt Step into Life we value yourpatronage and the people you referto 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 program includesevery Step into Life venue in
Australia. The person you refer canattend at the venue of their choice.
The referral gifts:
You may choose to receive either 2 movie tickets or
a $20 Coles-Myer voucherfor each friend who joins Step intoLife as a result of your referral.
OR
http://www.stepintolife.com/tell-a-friend.php
National Member Benef
Please see next page for more natbenefits, see also page 7 for our m
local benefits & discounts.
Please support our local tradeand take advantage of the discou
they offer. All you need to do is syour Step into Life key ring to t
staff of participating outlets.
http://www.stepintolife.com/tell-a-friend.phphttp://www.stepintolife.com/tell-a-friend.phphttp://www.stepintolife.com/tell-a-friend.phphttp://www.stepintolife.com/tell-a-friend.phphttp://www.stepintolife.com/tell-a-friend.php -
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More National Members BenefitsSUBSCRIBE & SAVE OVER 43%
Treat yourself and your partner, mate or even your neighbourand subscribe to Men's Health and Women's Healthmagazine for JUST $26 every quarter by automatic creditcard payment. You'll SAVE a massive $85 off the full price inthe first year. Plus both of these fantastic magazines will bedelivered direct to you FREE. Also, this offer is RISK FREE -you can cancel at anytime, no questions asked!
SAVE yourselfover 43%
www.subscribetoday.com.au/8201
Please see next page for more local Keysie Benefits.
Become a TrainerGet qualified
Step into Life has a fantastic opportunity for you tobecome a qualified Personal Trainer.
We are inviting Step into Life members that would like tolearn about becoming a Personal Trainer to an obligation
free information session. We will tell you how easy it is foyou to become a qualified Personal Trainer.
Every member that attends the Info session wiautomatically receive a $500 voucher towards the cost oa Cert IV Personal Trainer.
Call 1 300 134 136formore details
We have Franchise territories availablethroughout Australia and New Zealand.Master Franchise available for NZ
If you know any trainers or people with an interest inhealth and fitness that would love to run their own
Franchise business, please let them know about thisexciting opportunity.
$1000 referral bonus for anyone you refer thabecomes a Franchise owner.
Toning RotationWhat to bring to toning sessions
PLEASE NOTE THE CHANGES IN THE ROTATION ARE MONTHLY
AUGUST TONING SESSIONS ARE RESISTANCE BAND
SEPTEMBER TONING SESSIONS ARE FITBALL
OCTOBER TONING SESSIONS ARE WEIGHTS
Fitballs55cm Blue or Green $50.50
65cm Blue or Green $59.00
75cm Blue or Green $65.00
Resistance BandsGreen (Light) $30
Red (Medium) $32
Blue (Hard) $37
Dont haveyour own?Youll need
one. You maypurchase one
from yourtrainer
http://www.subscribetoday.com.au/8201http://www.stepintolife.com.au/show-product-details.php?ProductId=29http://www.stepintolife.com.au/show-product-details.php?ProductId=20http://www.subscribetoday.com.au/8201 -
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Our Local Health Professionals & our Benefits with them
292 CORRIGAN ROAD
KEYSBOROUGH
9798 1402
Dr. Jose & Dr. Kevin
Is a sponsor of SiL Keysborough thereforeoffer a complimentary first consult.
Rebate available with Manchester Unity
LOC 1: HIGHER LEVEL TRAINING44/328 RESERVE RD, CHELTENHAM
LOC 2: SPECIFIC
CHIROPRACTIC
1 LURLINE ST
CRANBOURNE
0427 978 860Remedial Massage
Therapist: Donna Fincham
Receive 50%offyour first consultations& 10% offconsultations thereafter.
Rebate available with Manchester Unity
128 CHANDLER RD
NOBLE PARK
9798 4081Michael Melamed
Receive 10% offall consultations
Rebate available with Manchester Unity
159 KINGSCLERE AVE
KEYSBOROUGH
9711 7562Dr Penny Gosling
All current Step into Life membersreceive concession rates.
Rebate available with Manchester Unity
159 KINGSCLERE AVE
KEYSBOROUGH
9711 7562 Receive 10% offall consultationsRebate available with Manchester Unity
INFORMATION FORMSAVAILABLE FROM YOUR
TRAINER
1800 087 [email protected]
machesterunity.com.au/stepintolife
Receive Special RatesExclusive KeepFit waiting periods
waived for claiming on your training.Conditions Apply.
Our Favourite Local Restaurants/Food Stores
SHOP G1 PARKMORE
SHOPPING CENTRE
Ph/fax: 9769 1466 Receive a FREE hot drink with any mealpurchase.
Entertainment
401 PRINCESS HIGHWAY,NOBLE PARK
NOBLE PARK - 9547 5977Manager: Maria
Hire 1 New Release, get 2weeklies Free
KINGS POOL HALL - 366 BOUNDARY RD, DINGLEY 9558 3222SKATE CENTRE - 41 PRINCESS HWY, DANDENONG 9794 8039
LEMANS GOCARTS-11-55 WATERVIEW CLOSE, DANDENONG STH 8787 8178TENPIN BOWL - Cnr Nepean Hwy & Warrigal Rd, MENTONE 9583 1244
10% OFF AT KINGS20% OFF AT SKATE CENTRE
15% OFF AT LEMANS & $5 OFFMEMBERSHIP
2 GAMES FOR $15 AT TENPINBOW
Health & Beauty
1b Frank Street
NOBLE PARK
8502 7060
NO APPOINTMENT NECESSARY
20% off Haircut
Men & Children Hairdressing, Colours &Tips
Tease Tea
9/7 Olive GroveKEYSBOROUGH
Katie
9798 [email protected]://www.teasetea.com.au/
Receive 20% off the retail price!Great range of herbal teas for your immune
system & Green Teas for those extra fat burningresults!
110 Hemmings Street
Dandy West
9791 7498Rod Blythe
Free use of the Dog Wash Facilities takeyour own shampoo & towels.
SOUTH EASTERN
CHIROPRACTIC
CENTRE
PARKMORE
OSTEOPATHY
CAF
http://www.teasetea.com.au/index.php?cPath=3http://www.teasetea.com.au/index.php?cPath=2http://www.teasetea.com.au/index.php?cPath=1 -
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Franchise DirectoryNSW
AlburyBaulkham HillsBlacktownBlakehurstByron ShireCollaroyCoogeeDrummoyneEarlwoodEnmoreEnfieldGlebeGlenbrookGlenhavenGlenmore ParkKellyvilleManlyMaroubraMirandaMosmanMona ValeNewcastleNew Lambton
NowraPenrithPymbleQueens ParkRose BayRushcutters BaySans SouciSth HighlandsSt ClairSt IvesSutherlandTerrigalThornton/DungogWarners BayW. Pennant HillsWilloughby
QLD
BroadbeachBuderimEverton ParkForest LakesLabradorLockyer ValleyMackayMorningsidePacific PinesRockhamptonRunaway Bay
StanthorpeWilston
SAAberfoyle ParkCampbelltownBlackwoodBrightonFulham GardensGawlerGolden GroveKensington Gardens
Mawson LakesMitchell ParkMt GambierModburyNorthgateNorth HavenNovar GardensProspectSalisburySeafordWest LakesHallett CoveUnley/Goodwood
WAAlexander HeightsCanning ValeCarineCarramarCockburn CtrlEdgewaterEllenbrookIlukaKingsleyMyareeStirlingSouth PerthSwan View
Quinns RocksWillettonWembley
VICAspendaleBalwynBeaumarisBentleighBox HillCamberwellCarltonCaroline SpringsCaulfieldCheltenhamChelseaCranbourneCroydonDiamond CreekDoncasterEssendonElwoodGlen Iris
GreensboroughHampton
VIC cont..HawthornHeidelbergIvanhoeKew*Keysborough*LilydaleMalvern EastMoonee PondsMordiallocMorningtonMt WaverleyMurrumbeenaMt Eliza
Narre WarrenOakleighOcean GrovePakenhamPrahranReservoirRichmondRingwoodRowvilleSaleSt KildaSunburyTemplestoweThornburyTorquayVermont SouthWantirnaWheelers HillWilliamstownWodongaYarraville
New Zealand
AucklandBrowns Bay
New SiL Venues
Opening in
September 2011
VIC
Frankston
Brighton
Craigieburn
Drouin
Mitcham
Glen Waverley
(Monica HomansVenue)
NSW
Surry Hills
Kingsford
Hunters Hill
Queanbeyan
QLD
Kawana
Ipswich
SA
Mt Barker
WA
BassendeanWanneroo
Madeley
High WycombePlease help Support ALL our Venues including
Monicas Venue this September.. Help yourfriends improve their quality of life as you have!Who do you know that needs to Step into Life??