step into life keysborough september 2013 newsletter

7/29/2019 Step into Life Keysborough September 2013 Newsletter

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Directors DeskWhat makes Step into Life unique?

Dear members, family and friends

As we say goodbye to another winter, we embrace the start of spring and all thebest that the outdoors and mother-nature has to offer. Do you have a special goalplanned for this spring or summer? Something different and unique that will takeyou out of your comfort zone?

On August 25th, I did my first Trail run. I have run many half marathons before but

this was unique, very different and certainly took me out of my comfort zone! This21km event was race 3 of the Salomon trail series and the event took place inSilvan, in the Dandenong Ranges in Melbourne. At about the 9km mark, I camearound a bend in the track and looked up and I swear I nearly died of fright theclimb ahead of me was like a ramp to heaven! It was about 400m long and thosein front of me were walking or on all fours trying to get up the climb. My heart ratefor that section was 98% of my maximum!

It was so exhilarating to finish this event and to run in an environment wherenature abounds, no bitumen, no cars and no noise. This past winter my goal wasto focus on my running performance and to set and attempt some different goalsfor myself. A new goal has really helped with my motivation and provided a freshapproach. I feel invigorated about my training again which was another goal.

My advice and that of all Step into Life Trainers, is to take the time to have a thinkabout what really motivates you and what your real goals are. If you know whatreally makes you tick and what will provide you with an immense sense ofachievement and satisfaction, then that will give you the motivation and a freshapproach this spring.Once identified, the next step is to tell someone about your goal, like your Trainer!Youre then accountable to that person for achieving your goal.

Have a great spring and enjoy your training!

Healthy Regards,

Larry Cohen, [email protected]

Step into LifePhone: 0423 852 262Email: [email protected]

September 2013, Issue 84

2013 Annual Keysie Ball! details & photos inside

Earn the Right to Get Him Back! Team & scoring details pg.2
mailto:[email protected]:[email protected]:[email protected]


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Local News

Name Distance TimeJames Berry 5km 00:38:25Tegan Berry 5km 00:38:50Belinda Di Pietro 5km 00:38:48

Janay Ruatara 5km 00:32:07Aaron Edwards 5km 00:31:56Brent Van Rooyen 15km 01:13:31

Join us at our next Fun Run the Dingley Dozen September 22nd

at Braeside Park!

ACTIVE MILESTONES THIS MONTH!

1 Year

Tegan Kemp

2 Years

Vanneth Kong

4 Years

Mario Bird


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Events we do it... together.... outdoors!


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Comic Relief

Merchandise

Competitor T-shirt Unisex

$25.00

Legacy VestMens & Womens

$49.95

Cotton StretchyKnee Length Tights

$28.50

Training Towel$10.00

Boxing Gloves(Fingerless)

$25.00

EventsWhat is happening? Id love to join in!

Biggest Lo ser 2013 Round 2 has com menced!

First week is Fitness Assessments Mon, Wed & Fri

14th Sep is our BBQ Breakfast at the tennis club 9:30am

13th

& 14th

September begins our endurit bootcamp pkg!

22nd

September is our local Dingley Dozen Fun Run!

Pre for Stam ede & Melbourne Marathon has be un

Timetable ChangesFor September

Dont have your ownResistance Band or Fitness Ball?

SEPTEMBER toneupTM Sessions are FITBALL

OCTOBER toneupTM Sessions are WEIGHTS

NOVEMBER toneupTM Sessions are BANDS

Please note the changes in the rotation are MonthlyFitballs55cm Blue or Green $50.

50

65cm Blue or Green $59.00

75cm Blue or Green $65.00

Resistance BandsGreen (Light) $30.00Red (Medium) $32.00

Blue (Hard) $37.00

Youll need them for

Dont have your ownboxing gloves?

Youll need them for

Available in S, M or LAvailable in Standard or Fingerless


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Keysie Annual Ball 2013 Rock n Roll


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2.

New MembersWelcome!

Joban Kaur

Welcome Back!Irene Sin

Lia Hunter

Member BirthdaysHappy Birthday!2

nd Julie Capper

3rd

Ly Holian3

rd Bernadine Fernandez

7th Semra Ataman7

th Sharon Di Brino

14th Tracey Weaver

18th Mario Bird23rd Jeannette Anthony25

th Joban Kaur

26th Roslyn Grassham

27th Andrew Leszko28

th Melissa Brown

How close are you to your next Training Club milestone?Goal setting is a key element to gaining fitness, weight loss andimproved health benefits. At all Step into Life sessions we add

Training Points to your Training Club tally (you can see your totalon your fortnightly performance report).

Points gained are a measure of your commitment to your training.Ask your Trainer to help you set some time lines for your goals.

These awards were not given...They were earned.

Training ClubAchieving your goals at Step into Life

ron Hevey

First Session 3rd

January 2013

Total # of Sessions - 62

Fitness Assessments - 2

endurit bootcamps - 4

(1 Teaser, 1 Recruits, 1 Marines

& 1 Navy Seals)

2nd in Biggest Loser score of 18%

Tegan Berry

First Session 10th February 2011




(6 Teasers, 10 Recruits, 15 Marines, 11 Navy Seals

& 5 Commandos)

acheivit running packages - 4

Keysie Games Competition 2011 & 2012

Step into Life De Castella Run 2011 & 2013

2012 Biggest Loser 3rd

*Rookie of the Year 2012*

*Nominee for Member of the Year 2013*

Teagan Kemp

First Session 6th September 2012



endurit bootcamps- 7

(3 Teasers, 1 Recruits,

2 Marines & 1 Navy Seals)

2012 Keysie Games Competition

2012 Biggest Loser 2nd with a score of 24% loss

elinda Di Pietro

First Session 30th

January 2013




(2 Teasers, 1 Marines

& 1 Navy Seals)

Biggest Loser 2013 Placed 4th

Yasamine Moslih

First Session 25th

February 2012




(1 Teasers, 2 Recruits, 1 Navy Seals)Keysie Games Competition 2012


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Questions

What are your top goals you wouldlike to achieve?

1. To Lose weight and fat percentage2. Build muscles and have muscle definition3 Run 4k under 20mins

Kareroa has been a consistent memberof Step into Life Keysborough since

11th April 2012Member Profile Jayne Kareroa

*2013 Keysborough Bal l Awards - Rookie of the Year*

Where were you born?I was born in the Cook Islands, on a

small islands called Mangaia (there

15 islands in the Cook Islands)

What is your current profession?

My current profession is being a mother

to 3 beautiful children and working as a

process worker in Dingley

What sports have you beeninvolved with during yourlife/best achievement?As a little kid growing up I have always been

very active, in Primary School I started off

playing netball in mixed and open comps,

then during school holidays would be tennis

and touch rugby. During high school I played

volleyball where we got to States 3 times.

Volleyball played a major role in my life, as I

represented Victoria in the U21's and came

runners up to Qld. Even during and after thatI still managed to play other sports such as

touch rugby, tennis and netball. Even though

I have had children I am still heavily involved

in playing the same sports that I have played

since I was younger. Ive represented the

Cook Islands Netball team in the last past

year in a Pacific tournament and at the

moment Im currently playing fast net and

turbo touch which is great fun. :)

What is your favouriteStep into Life session?

My favourite SIL session would have

to be kickboxing. I just love getting

the aggression out and smashing the bag, Ilove the head and grin ones especially,

hence why some of

the girls dont want to

pair up with me

hehehe

What is your favourite naughty treatwhen your trainers arent looking?

My favourite naughty treat would definitely

be chocolate macaroons yum yum tonarrow it down, well I think its just heaven

food where it just melts in your mouth and

just disappear. I want one now while Im

typing this up lol.

Jayne Kareroas Stats with Step into Life to date:Since 11th April 2012 Jayne has Completed over 162 sessions (Training club points: 905 )

Including 5 fitness tests

3 acheivit Running Packages

21 endurit bootcamps (6 teasers, 2 recruits, 4 marines, 6 navy seals & 3 commandos)

2012 Keysie Games Competition

Keysies Biggest Loser 2012 (B) Placed Equal 3rd with a score of 12% loss

Keysies Biggest Loser 2013 (A ) Placed 6th with a score of 7% loss

Events Tough Mudder Jan 2013, Spartan 2013, Stampede 2012, & Dingley Dozen Fun Run 2012. Cardina Fun Run 2013, Commando Rivals endurit BootCAMP 2013.

Other Achievments Went from Fitness Category 4 (7:20min a km) to almost a Fitness Category 7 (5:21min a km)

Weights in toneup sessions started with 4kg and now uses 7/8kg

What goals have you achieved atStep into Life so far?

Since joining Step into life I have achieved

doing 2013 Tough Mudder (have always

wanted to do it) Running 17ks without

stopping and that hill in Endeavours Hills 3times in the running packages I did (I dont

like hills) but boy it was a great feeling when I

achieved that.


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5. Improved core strength. The "core" is more than justabs. In fact, at least twenty-nine muscles make up thehuman core, and many simple bodyweight movements can

be used to engage all of them. Such exercises improve corestrength for better posture and improved athleticperformance.

6. Increased flexibility. Not everyone who does regularresistance training has to end up with tight muscles,inflexible joints, and a bad case of imaginary lat syndrome.Bodyweight training for strength and flexibility can go hand-in-hand. Completing bodyweight exercises through a fullrange of motion is a great way to ensure joints are movingfreely, can lead to improved posture, and might even reducethe chance of exercise-related injury. And yoga, thebodyweight-based workout of choice for many, is another

great way to improve flexibility while also significantlyimproving strength.

7.Convenience. Ask someone why they don't exercise, andchances are "no time" or "inconvenience" might come up asculprits. Bodyweight exercises eliminate many of thesecommon obstacles by allowing anyone to squeeze inworkouts wherever they are. Exercising without equipmentcan be used as a stress reliever for those working fromhome or can provide a great hotel room workout for peopleon the road. "No time" really becomes no excuse.

8. Better balance. Since bodyweight exercises use noweights, increasing resistance is accomplished in other

ways. For example, a regular bodyweight squat can beramped up by swapping it for a single-leg squat (known as apistol squat). Super-functional exercises like the pistol squat(and less intense ones, too!) can improve balance throughincreased body awareness and control. These advantagesare another reason why bodyweight exercises can improveathletic performance.

9. Bye bye, boredom. It can be easy to get stuck in aworkout rut of bench presses, lat pull-downs, and bicepscurls. That's why bodyweight training can be so refreshing.There are countless exercise variations that can spice upany workout routine. Working with a variety of exercises notonly relieves potential workout boredom, it can also help

break through exercise plateaus to spark further fitnessprogress.

10.Fitness that's fun! Heading indoors for exercise is noteveryone's cup of tea. That's another beauty of bodyweightexercises. They can be performed inside oroutdoors, aloneor with a group of friends, which is particularly enjoyable ifsome seemingly silly exercises are incorporated into theroutine! A little laughtermakes the process more enjoyable.

Johns Corner

10 legit reasons to start bodyweight training todayGetting fit doesn't have to be rocket-science, and simplebodyweight exercises can be a great choice for achievinggains in strength, building muscle, boosting cardiovascularfitness, and burning fat. Not convinced? Weve got 10 greatreasons why bodyweight exercises should be a keycomponent of everyone's workout regime (along with tips for

boosting your own routine today!).

WHY BODYWEIGHT EXERCISES KICK BUTT

1.Super-efficient workouts. Unless the goal is to look likeArnold circa 1977, the days of two-hour workouts arenumbered. Research suggests high-output, bodyweight-based exercises such as plyometrics yield awesome fitnessgains in very short workout durations. Since theres noequipment involved, bodyweight workouts make it easy totransition quickly from one exercise to the next. Shorter resttimes mean its easy to quickly boost heart rate and burnsome serious calories.

2. Combined cardio and strength training. Pressed fortime but need to hit cardio and strength in one quickworkout? Performing quick bodyweight cardio sessions(such as one minute ofburpees or a set of jumping jacks) inbetween strength exercises will keep the heart pumpingwhile still encouraging muscle and strength development.

3. Fast fat-burning. Looking to shed a few unwantedpounds? Just a few minutes of a bodyweight circuittraining can have a major impact on the body'smetabolism. Don't believe it? Try adding a few quick sets ofamped-up burpees into any workout routine and see whathappens!

4. Something for everyone. Bodyweight exercises are agreat choice because theyre easily modified to challengeany fitness level. Adding extra repetitions, performing theexercises faster or super-slow, and perfecting form are afew ways to make even the simplest exercise morechallenging. And progress is easy to measure, sincebodyweight exercises offer endless ways to do a little morein each workout.
http://www.dukehealth.org/health_library/video/core_strengthening_with_duke_sports_medicine/article_viewhttp://www.dukehealth.org/health_library/video/core_strengthening_with_duke_sports_medicine/article_viewhttp://www.mayoclinic.org/news2012-mchi/7097.htmlhttp://www.mayoclinic.com/health/core-strength/SM00047https://www.youtube.com/watch?v=eYN5DABaWwkhttps://www.youtube.com/watch?v=Xz5fUtv_NCAhttps://www.youtube.com/watch?v=Xz5fUtv_NCAhttp://renegadehealth.com/blog/2010/08/23/flexibility-exercises-for-the-inflexiblehttp://www.health.com/health/article/0,,20634423,00.htmlhttp://doctorsexercise.com/journal/benex.htmhttp://doctorsexercise.com/journal/benex.htmhttp://www.mayoclinic.com/health/exercise-and-stress/SR00036http://www.nerdfitness.com/blog/2010/12/20/the-20-minute-hotel-workout/http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-squathttp://www.youtube.com/watch?v=TWvIu7s-vIMhttp://www.mayoclinic.com/health/balance-exercises/SM00049&slide=2http://www.bodybuilding.com/fun/keats5.htmhttp://www.psychologytoday.com/blog/minding-the-body/201005/getting-comfy-in-exercise-ruthttp://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere-030612/http://greatist.com/fitness/workout-strength-training-plateau/http://www.mensfitness.com/training/build-muscle/the-great-outdoors-workout-routinehttps://www.youtube.com/watch?v=5mJNJKwcgbI&playnext=1&list=PLBD33E680BDCA16BF&feature=results_mainhttp://www.getresponse.com/archive/hitchmailinglist/The-Secret-to-6-Pack-Abs-A-Sense-of-Humor-9069199.htmlhttps://www.youtube.com/watch?v=jpfFgIx27SUhttp://greatist.com/fitness/gractivity-react-method/http://www.stephenholtfitness.com/2155/more-scientific-support-for-a-quick-workout/http://greatist.com/tips/rev-up-borking-workout-tabata-intervals/http://greatist.com/tips/rev-up-borking-workout-tabata-intervals/http://greatist.com/fitness/research-review-tabata-core/http://www.youtube.com/watch?v=21dvQyNiTjMhttp://www.schwarzenegger.com/fitness/post/your-body-is-all-you-need-the-worlds-oldest-training-method-and-a-1-workouthttp://www.schwarzenegger.com/fitness/post/your-body-is-all-you-need-the-worlds-oldest-training-method-and-a-1-workouthttp://www.youtube.com/watch?v=cUzHuGyHyVw&feature=player_embeddedhttp://www.t-nation.com/free_online_article/sports_body_training_performance/isometrics_for_masshttp://www.oneresult.com/articles/training/back-basics-pushhttp://www.youtube.com/watch?v=NdaS-I56PpI&feature=player_embeddedhttp://www.youtube.com/watch?v=NdaS-I56PpI&feature=player_embeddedhttp://www.oneresult.com/articles/training/back-basics-pushhttp://www.t-nation.com/free_online_article/sports_body_training_performance/isometrics_for_masshttp://www.youtube.com/watch?v=cUzHuGyHyVw&feature=player_embeddedhttp://www.schwarzenegger.com/fitness/post/your-body-is-all-you-need-the-worlds-oldest-training-method-and-a-1-workouthttp://www.schwarzenegger.com/fitness/post/your-body-is-all-you-need-the-worlds-oldest-training-method-and-a-1-workouthttp://www.youtube.com/watch?v=21dvQyNiTjMhttp://greatist.com/fitness/research-review-tabata-core/http://greatist.com/tips/rev-up-borking-workout-tabata-intervals/http://greatist.com/tips/rev-up-borking-workout-tabata-intervals/http://www.stephenholtfitness.com/2155/more-scientific-support-for-a-quick-workout/http://greatist.com/fitness/gractivity-react-method/https://www.youtube.com/watch?v=jpfFgIx27SUhttp://www.getresponse.com/archive/hitchmailinglist/The-Secret-to-6-Pack-Abs-A-Sense-of-Humor-9069199.htmlhttps://www.youtube.com/watch?v=5mJNJKwcgbI&playnext=1&list=PLBD33E680BDCA16BF&feature=results_mainhttp://www.mensfitness.com/training/build-muscle/the-great-outdoors-workout-routinehttp://greatist.com/fitness/workout-strength-training-plateau/http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere-030612/http://www.psychologytoday.com/blog/minding-the-body/201005/getting-comfy-in-exercise-ruthttp://www.bodybuilding.com/fun/keats5.htmhttp://www.mayoclinic.com/health/balance-exercises/SM00049&slide=2http://www.youtube.com/watch?v=TWvIu7s-vIMhttp://www.bodybuilding.com/exercises/detail/view/name/bodyweight-squathttp://www.nerdfitness.com/blog/2010/12/20/the-20-minute-hotel-workout/http://www.mayoclinic.com/health/exercise-and-stress/SR00036http://doctorsexercise.com/journal/benex.htmhttp://doctorsexercise.com/journal/benex.htmhttp://www.health.com/health/article/0,,20634423,00.htmlhttp://renegadehealth.com/blog/2010/08/23/flexibility-exercises-for-the-inflexiblehttps://www.youtube.com/watch?v=Xz5fUtv_NCAhttps://www.youtube.com/watch?v=Xz5fUtv_NCAhttps://www.youtube.com/watch?v=eYN5DABaWwkhttp://www.mayoclinic.com/health/core-strength/SM00047http://www.mayoclinic.org/news2012-mchi/7097.htmlhttp://www.dukehealth.org/health_library/video/core_strengthening_with_duke_sports_medicine/article_viewhttp://www.dukehealth.org/health_library/video/core_strengthening_with_duke_sports_medicine/article_view


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2013 Keysborough Ball AwardsMember of the Year

Kevin Phoa

Above & Beyond Award

Jeannette Anthony

Rookie of the Year

Jayne Kareroa

Super Achiever

Alun Roberts

Medals of Valor

Jayne Kareroa, Katrina Armstrong, RobertFormoso & Matthew Edwards

Raving Fan

Ly Holian

Members & Rookies of theYear Nominees

Ly Holian, Tegan Berry, Jayne Kareroa,Jeannette Anthony, Alun Roberts, AngelaHatzis, Brent Van Rooyen, James Berry &Kevin Phoa. M.I.A Jackson Taylor, Shane

Mckenzie & Joseph Kingi

bootcamp LoyaltyAwards - earn your stripes

Jess Edwards

Kevin Phoa &Kat Armstrong

Tegan Berry & Angela Hatzis

Matthew Edwards & Robert Formoso

Ben Holian, Ly Holian, Jayne Kareroa,Brent Van Rooyen, Mario Bird, Shivani Keecha,

Alun Roberts & Rimas Kareroa

James Berry, Vanneth Kong

Roshelle Cerviera, Jess Field,Shane Mckenzie, Teagan Kemp,Jeannette Anthony, Yasamine Moslih,Dave Heath, Bron Hevey, TamaraMejias, Nicole Mejias, Janay Ruatara,Belinda Di Pietro, Lia Hunter ,JacksonTaylor

Andy Nisbet, Julie Capper,Sam Dugar, Silvana Moslih, KeithSanderson, Linda & Tauala Hunt

Running PackageAll 3 Packages Jayne Kareroa2 Packages Tegan Berry, Ly Holian1 Package Brent Van Rooyen, RobFormoso, Shev Manoharan, KrystalHuynh, Jeannette Anthony, Hector

Carballido, May Hill, Janay Ruatara


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Potatoes Sweet potato, Nicola

potatoes, Pontiacpotatoes, ColesCarisma potatoes

Breakfast cereals suchas Rice Bubbles, MiniWheats, Coco Pops,Cornflakes, instantporridge

All Bran, Guardian,Natural muesli, porridgemade with rolled oats

Jasmine rice, sticky rice,white rice

Pearled barley,wheat/wholemeal pasta,Doongara (CleverRice),basmati rice, couscous,wild rice, steamedbrown rice, quinoa,bulgur

Snacks such as ricecakes, rice crackers,lollies

Yoghurt, custard, mueslibars, Le Rice, ryvita,

Sugar Floral honey, maplesyrup

Matt ONeillBSpSc, MSc, APD, AN, Nutritionist,

The Morning Show

Low GI food swaps

The Glycemic Index (GI) is a measure of the bloodglucose response to carbohydrate foods, with whitebread with a value of 100 as a reference. Lower GIfoods result in a more steady release of glucose intothe blood, preventing spikes in blood glucose andinsulin levels.

High GI foods result in a greater release of insulin,which makes it easier to store energy and harder toburn body fat. It is okay to have high GI foodsoccasionally, as the average GI of the diet is moreimportant than the individual GI values of the foods inyour diet.

Make these easy swaps to lower the GI of yourdiet:

Instead of these highGI foods:

Try these low-mediumGI foods:

Wholemeal bread, whitebread, Turkish bread,baguetpotte

Wholegrain bread,multigrain bread,sourdough bread, fruitbread, dark rye,pumpernickel


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Steps to Jumpstart yourMetabolism!

Tired of conflicting diet advice? Re-wire your appetite andre-ignite your metabolism through Matt ONeills MetabolicJumpstart. This 4 week program provides you with acomplete metabolically matched diet plan, report &program.

For only $79.95 you will receive:

Body shape assessment and health risk profile Personal calorie burning times for specific foods Menu plan sample with meals and correct portions Nutrition targets for kj, calories, fat, protein and carb Daily food group exchanges Mix & match guide Motivational Pack posted to you with 8 daily targets,

fridge cards, fact sheets and special offers Access to My Jumpstart Online with audio guides,

weekly checklists, faqs and discussion posts

Enhance your results with yourFREE MJ Plus + program(worth $120 per year) when you sign up through a Step

into Life trainer for the duration of your membership, andreceive:

Weekly motivational emails and articles Motivation Planner MJ Recipes Tip Sheets Expert interviews from hormones to intolerances Downloads tools and templates Ongoing support & expert advice from Matt O Neill Access to seminars online Supermarket foods MJ Exchanges

For more information talk to your trainer.

At Last - Guilt Free Eating!

Healthy Recipe

Mini veggie frittatasServes: 12 Prep: 10 mins Cooking: 20 mins

Ingredients Non-stick spray 1 Tbs olive oil 1/4 cup of chopped red onion 1 1/2 cup of chopped mushrooms 3 cups of baby spinach

6 large eggs 1/4 tsp pepper Sea salt to season (optional)

Method1. Pre-heat oven to 180C. Spray a 12-cup muffin pan with non-

stick spray and set aside.2. Saute chopped red onion and mushrooms in olive oil until

soft. Add spinach and cover to 1-2 minutes or until spinachwilts.

3. Whisk eggs. Pour the veggie mixture into the eggs and mixwell.

4. Fill each muffin pan 2/3 full with egg mixture.5. Bake for 20 minutes or until eggs are puffed and lightly

browned around the edges.

Exchanges per serve

0.5 0.25 2

Nutrients per serve

*3 frittatas per serve596kJ (142Cal), 10.1g Protein, 10.7g Fat, 2.8g Saturated Fat,1.2g Carbs, 1g Sugars, 1.1g Fibre, 97.8mg Sodium

Source: Image and recipe modified fromwww.foodandfitness4real.com
http://www.foodandfitness4real.com/http://www.foodandfitness4real.com/http://www.foodandfitness4real.com/http://www.foodandfitness4real.com/


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Step into Life SA Annual Ball held at the InterContinentalBallroom last month

Ste into Life St Kilda and Williamstown members

Step into Life San Souci members after their last Achievit runbefore City 2 Surf

Step into Life Cottesloe, WA member Kristie Arnott atMachu Picchu, Peru

Step into Life Brighton, SA member Melissa Hand, at the


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Our work experience boys Santu & Daniel Go Kempy box Vetty a Golden morning

Shevs Back and back to his usual Oh.............. Morning Birdy 6am boxkick crew on Tuesdays

Get together for a $10 Breakfast at the Tennis Club! A little shelter under the Gizibo A berry big hug between bro & sis before the run

Team keysies


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Our Training Packages

Experience the ultimate group outdoormotivation and reach new targets with our

fun run training program. Feel theexhilaration of crossing the finish line with

your trainer and fellow members supportingyou all the way - you'll be surprised what you

can achieve, and what fun it can be!

Test your limits! An inspiring cross trainingsession using boot camp style drills to mould

you into shape. The outdoors provides theperfect environment to use weighted bars,ropes, medicine balls and buddy drills to

maximise fitness improvement, whilestrengthening and toning your body.

Work as a team and leave feeling pumped!

Fitness Category Promotions!Teagan Kemp to 6

Yaz Moslih to 5

Biggest Loser 2013 Round 2Begins this month

Saturdays

8:30am

Members

Inspiring Pin board


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Offers your first consult at $20 off0467 346 837

PARKMORE SHOPPING CENTREReceive ANY 6 Gram 6 inch Sub,

salad or Wrap With a Mount FranklinBottle of Water OR Yogurt for $8

Hire a water cooler and get two15 litre bottles for FREE

9551 9435

ARX-DI-VIS

Water RunningBooking sheet at

your SiL sessions

Have or Had a SiL Keysboroughmembership?

1hr water running training sessions areavailable to you at

$20 a session, $10 if you have a active SiLmembership OR a NPAC pool membership

AND Its FREE if have both!*SPECIAL*

Last day to trial this before the roundbegins is 6am Wed August 7th!

Physiotherapy, Clinical Pilates, RemedialMassage, Relaxation Massage, Deeptissue massage, Hot stone Massage

128 CHANDLER RD

NOBLE PARK9798 4081

20% off Massage &Receive 10% off

physiotherapyconsultations

Ask your trainer for details.

Pool MembershipAt a discount rate for

current members also ifyou have this you get your

unlimited SiL sessionsdiscounted also making it

only an extra $4.50 a weekfor unlimited pool!

20% off polar HR monitors atCRANBOURNE store5% off everything else

See your trainer for how toobtain your discount http://www.polarrevolution.com.au/

20% OFF! Here and NPLadies/Gents Haircuts, Perms,

Colours, Shaving, Facials,Swiss Skin Care Products,

Work Shops, Threading andeven a massage chair and

coffee availablewhile you wait

Contact Melanie for arelaxing massage as well

as other beauty treatments.This service is for ourfemale members only

Please note that all of the above discounts are issued to active Keysie members only.You may be asked for I.D to receive your discount as some of these providers have an active member list

These Sponsors below offer our members benefits also:

Specialise in gear for Oxfam andKokoda Trail.

20% off all our active range and 10%everything else thats not on sale

896-900 Nepean Highway Moorabbin

9553 3970

Free Trial & 20% off any 10session Package purchased

Call Lisa 0419 104 655Keysborough Tennis Club &

Noble Park Tennis Club

SOUTH EASTERNCHIROPRACTIC CENTRESponsor us & offer your first

consultation for FREE.9798 1402
http://www.polarrevolution.com.au/http://www.polarrevolution.com.au/http://www.polarrevolution.com.au/


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Members BenefitsDiscounts & Offers

See your trainer to learn about the full range of Memberbenefits available to you.

Due to customer demand we have Franchiseterritories available throughout Australia and NewZealand.

If you know anyone with an interest in health and fitness that

would love to run a Fitness Franchise, please let them knowabout this exciting opportunity.

$1000 referral bonus for any one you refer that becomes aStep into Life Franchisee.

Contact your state office on1300 134 136 for more information.

Franchise DirectoryTo find your nearest location please visit our website -

http://www.stepintolife.com.au/locations/australia/Follow us on -

Refer a friend and well give you

anything you want!At Step into Life we value your patronageand the people you refer to us.Thank you for giving a gift of good health and fitness to yourfriends and family by referring them to Step into Life.

For each friend who joins as a result of your referral to anyStep into Life Franchise nationally, you will receive a Stepinto Life Any Store Gift Card to the value of $25.

Use your referral gift card from us to purchase almostanything provided it can be purchased from a store whichhas EFTPOS facilities.
http://www.stepintolife.com.au/locations/australia/http://www.stepintolife.com.au/locations/australia/http://www.stepintolife.com.au/locations/australia/

step into life keysborough september 2013 newsletter

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