11-heartbeat newsletter january 2006

7/27/2019 11-Heartbeat Newsletter JANUARY 2006

1/9

January

Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: keysborough@stepintolife .comWeb: www.stepintoli fe.com.au

,

Dear Step into Life members

On behalf of all of us a t Step into Life we hope that youhad wonderful Christmas and a peaceful and wellrested New Year.

Most of our Step into Life venues around the countryclosed over the Christmas, New Year period. It was animportant time for both trainers and members to

recharge the batteries and to spend quality time withfriends and family.

Over the last few days of December a number ofmembers were asking the questions, Should I keepup with my exercising during the break?, Will I losemy level of fitness if I dont exercise?

The answer to these questions were, have a break,rest, take things easy. You wont lose your fitnessby having a two week break. Elite athletes andprofessional sportsmen all have a break at one time oranother.

2006 will be an exciting year for the Step into LifeGroup we have 3 new franchises opening in WA, 7 inNSW, 4 in VIC and 3 each in QLD and SA.

These franchisees are going through training at theRadisson Resort on Gold Coast during January andwill be open for business in the first week ofFebruary. We wish them the best of luck and areconfident that they will be a great success.

2006 will also see the introduction of new exerciseroutines, product ranges and the launch of Step intoLife Corporate Training. Ask your trainers for moredetails.Contunued last page

Directors DeskLocal News

Christmas for Step into Life, Keysborough started at Braeside Park for a BBQlunch, socializing and c ricket. We have some players among us!It was a fantastic day in the park with some 4s & 6s!Christmas was a time of g iving, sharing.cricket and bowling? Wellthanks to Gaye, Jeannette and Jill thats what we did. And what great scoreseverybody got too, since our last time we went, little 50s and 60s scoresbecame 150s! I was under a lot of s tress and I had to constantly visit the aircooler to dry my sweaty hands! As to a great disappointment to someKeysborough members I will not be putting the scores in the newsletter dueto lack of space. But Im sure if you ask Jill, Jeannette, Jodie, Jenn, Jess,Gaye, Renee B & Izzy they would gladly tell you that we simply had fun!There fantastic training effort over the last few months has dramaticallyimproved their bowling skills.After our short but sweet 1 day off (boxing day) many have returned totraining, really missing the Monday session the 6amers having their sleep

in and the 6pmers and 7:15pms liked it so much they decided to take somemore time off! Slowly but surely everyone is creeping back along to theirtraining session with the most common stories being; I put on 2 ki los!Paul & Sharon trained for 6 months losing a bit here toning a bit there and atthe end B liss! Outstanding results, they looked fantastic at their wedding!Be sure to congratulate Paul & Sharon as they will return to Step into Life thismonth from their 5 week Honeymoon!

Timetable UpdatesFriday 6am - Cardio

Saturday 10am - Stretch n Flex


2/9

January

Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: keysborough@stepintolife .comWeb: www.stepintoli fe.com.au

Training

AwardsGoal setting is a key elementto gaining fitness, weight lossand improved health benefits.At all Step into Life sessions

we add training points to yourtraining club tally (you can seeyour total on your fortnightlyperformance report).

Points gained are a measureof your commitment to yourtraining.

Members

BirthdaysHappy Birthday!!

18th Renee Bilston

21st Roz Fincham

24th- Rochelle Wheatley

Welcome

NewMembers

Russell Swann

Kate Richardson

Megan Sessler

Marianne Micheluzzi

WELCOME BACK!

Lorraine OShea

Members ProfileAwards achieved inDecember:

50 pointsAdele Johnson

Jenny TranSalinda DiasRussell Swann

200 pointsCarolyn Schrier

500 pointsJodie Sparkes!(our second member toreach 500!)

1000 points

1500 points

CONGRATULATIONS!!

Wear your T-shirt with pride!

Where were you born?East Melbourne

What is your current profession?

Team Leader for a Corporate TravelCompany working solely on the BHP Billitonaccount.

What sports have you been involved withduring your life/best achievement?Netball. I started playing when I was was

7. I was the shortest player but I shot lots of

goals. My best achievement nonsporting was performing in the Musical

Oklahoma for the Dandenong Theatrecompany.

What is your favourite naughty treat when

your instructors are'nt looking?Where do I start???? Chocolate, Icecream

and countless others. I'd take up the wholenewsletter if I named them all.

What primary and secondary schools didyou attend?

Primary-St Elizabeth's Secondary-Nazareth

College

What results have you seen since you

started with Step into Life?

It is the first time I have been able to run

for longer than 100m without conking out.I have never enjoyed running until now.

Interests and Hobbies

Going to the beach, travelling, reading,watching McLeod's Daughters, spendingtime with my family and friends and go ing

to step into life-of course!!!!

JOANNE MATSEA.K.A JO


3/9

January

Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262

Emai l: [email protected]: www.stepintolife.com.au

Health and Fitness Article

Burning fatCombining an exercise program with a sensible diet is the fastest,

easiest and safest way to lose weight.

To give you an idea of how many kilojoules you burn throughexercise, take a look at the chart below.

LOW17 kj per minute

MODERATE30 kj per minute

HIGH42 kj per minute

Canoeing Aquarobics Boxing

Stationary bike Basketball Running

Golf, social Group Cycling Class Group Weight Class

Horse-riding Football Skipping

Ice Skating Rowing machine Step MachineStretch Class Squash Squad Swimming

Skate Boarding Swimming Cycling

Table Tennis Jogging

Tennis, doubles Weight-training

Walking

Note: Programs can be run a t varying in tensities.

Exercise helps burn body fat and maintains a healthy weight. Asa guide, 1 calorie is equivalent to 4.2 kilojoules and you will beable to use this to determine how many kilojoules you have

burned.

As you see from the chart above group participation quite oftenhelps increase the energy expenditure rate so with groups notonly can you burn kilojoules you can enjoy the exercise that youare doing in a fun and motivating environment.

Source: www.activeforlife.com.au


4/9

January



PhotosOf the

Month

Healthy Recipe

Method:

Place fish on a microwave cookingtray, top with chopped springonions and drizzle with lemon juice.Arrange sliced vegetables over fish.Sprinkle with chopped fresh herbs.Cook on HIGH 5 - 6 minutes inmicrowave, or until cooked. Letstand for 1 minute before serving

with lemon wedges and salad.

---------FUN RUNS-------

COBURG FUN RUN/WALKSunday 15thJanuaryDistance: 12km run, 6km run, 6km walk Event Time: 9am Location of race: Harold

Stevens Athletic Track, Outlook Rd Coburg, Melway map 18 A10. Other details: Anice run or walk in January a long the scenic Merri Creek bike path course,trophies, certificates, free mo rning tea, C lubroom facilities, to ilets , showers,friend ly atmosphere. contact: Bernie Goggin 98504958

http://www.coburgharriers.org.au/ email: [email protected].

MEDIBANK PRIVATE AUSTRALIA DAY FUN RUN/WALK Thur 26thJan

Distance: 8km run, 4km walk/run. Start time 8:00am for 8km run, 9:00am for

4km walk/run. Location o f race: Melbourne Docklands. Proudly supports theJuvenile D iabetes Research Foundation.Call: 1300-882-592email: [email protected] http://www.ausdayfunrun.com.au/ for more details.

In February we are have our next soc ial outing possibly at Sidetrack in Oakle igh.

For go cart racing, mini golf, lazer force and dodgem cars. Will Advise closer todate.

Fish Parcels

Ingredients:

4 large fish fillets

2 spring onions, chopped

2 tablespoons lemon juice

4 ripe tomatoes, sliced

8 medium mushrooms, sliced

1 red pepper, sliced

Salt and pepper

Fresh herbs eg. Thyme

Source: Active for life websitewww.activeforlife.com.au

Jeannette wearing her well earned500 shirt today, but which one will

she wear tomorrow?

Jeannette, Megan, Mel & Jennwalking their balls to their car

Jo, Sonali, Lorraine & Diedre doingthe ball walk carefully down the

path


5/9

January



Step into Life Kids is

dedicated to the provision of

group personal training to

children in a fun, educational,supportive and confidence

building e nvironment.

Step into Life Kids will help

children develop an

enthusiasm for physical

activity, improve health and

fitness, build self-esteem,

confidence and most of all

create lasting fitness habits.

Merchandise Corner

Ask your trainer to help you set your goals for 2006 andshow you how to use your Step into Life training diary torecord your results.

Goals that are written down and reviewed are more likelyto be achieved

Make your training diary part of your training for 2006

If you dont have one ask your trainer to order you onetoday at only $11.00

Term 4 2005 is completed.Register your interest nowfor 2006. Spaces arelimited

$9.70 per session


6/9

January



General NewsPrice Increase Reminder

On February 1st, 2006, all Step into Life Franchise venues throughout Australia, wil l increase their rates for group personaltraining sessions.

The base price o f $9.80 (including GST) for two or more sessions per week will increase by $1.00 to $10.80 (incl. GST).The one session per week price will increase from $11.00 (including GST) by $1.00 to $12.00

All monthly credit card payments wil l change to the above prices effective February 1st, 2006.All term contracts that come up for renewal after February 1st, 2006 will be renewed at the above prices.

Thanks for your continued support keep up the good work!

2006 Training for New Franchisees

19 new Franchisees Australia wide will start their training on Jan 13 to Jan 22 and will commence business on Jan 302006. Watch out for the new location details in the franch ise directory in our newsletter and website.

Health & Fitness Article

The Bigger Portion Trap!Food has never been so cheap or so plentifu l. With products offering an extra 30% for normal retail price" we havegrown to expect "value in volume" without realising how much more we're eating. The costs of course, weight gainand a nation fast catching up with obsese America.

How much you eat is almost as important as what you eat. Check the table below to see what constitutes a healthyportion and compare it to what you would typically eat.So what can y ou overeat? You know the answer to this one - Green Leafy vegetable.By: Judy Davie (www.thefoodcoach.com.au)

Food Healthy Serving Typical Serving

Cheese 30g

523 KJ

10.5g fat

45g

795 KJ

16g fat

Pasta 50g

732 KJ

0.9 g fat

100g

1465 KJ

1.8g fat

Bread 2 med slices

669 KJ

1.8g fat

2 thick slices

983 KJ

3 g fat

Fruit Juice 150 ml

272 KJ

0.1 g fat

250 ml

439 cals

8g fat

Muesli 40g

607 KJ

4g

80g

1214 KJ

8g

Raw Almonds 30g757 KJ16.56g

70g1768 KJ38.64


7/9

January



Member Benefits

320-326 Cheltenham Road, Keysboroughwww.cellarbrations.com.au

Present the above cutout when you spend over$50 then receive for 10% off. Join the Wise BuyClub for free & be rewarded for your purchases

BUDGET BUYSCraig & Michelle Wachter

Where: 17 Buckley Street, Noble Park

Phone: 9547 6712

Discount: Present membership card for 10% off*Specials: Great deals on bulks of food, sweets,

drinks and more. (discount excludes milk)

Discount: Present membership card for 15% off(Not valid on public holid ays or on other promotions)Pasta is low in fat, low in kilojoules & a good

souce of fibre.

We use 100% durum wheat pasta because it issuperior quality pasta & it has a lower G.I for aslow releae of carbohydrate into the body for

longer lasting energy.

WAVERLY

GARDENS

VILLAGE

CINEMAS

Waverly Gardens Shopping Centre

Phone: 9558 4866

Website: www.villagecinemas.com.au

Purchase $4.90 movie tickets*

*does not apply to movie specials

Shop L02, 250 Dandenong Plaza

Phone: 9793 9366

Members recieve 10% off Footwear

Specialise in getting the correct fit for YOUR feet

using the latest technology with greatservice!

SHE COMES TO YOU!

Call Donna on

0427 978 860

Members recieve 50% off your first consultation

& 10% off consultations thereafter.

A fantastic professional mobile massage service

that comes to you! Group Ses sions Available

BE HEALTHY,

HEALTHY FOODS

Where: Shop 13, 236

Lonsdale Street, Dandenong

Arcade

Phone: 9792 1693

Get expert nutritional advice from Steve Ankers

and he already gives 20% off the RRP of Body

Building Suppliments.

Members get 20% off all the other Suppliments

NOBLE MENS

HAIRDRESSING

1b Frank Street,

Noble Park

Phone: 9562 4771

Come in for a friendly service & great haircut.

Members recieve 15% off haircuit.

Specials: Do colour tips & ladies haircuts too

Sells isotonic formulas for nutrients that are

obsorbed quicker than tablets into the

bloodstream. Also sells other products.

Where: Sells to you Phone: 0417 524 464

Members receive 10% off

DANDY LIGHTS

STEP INTO LIFEKEYSBOROUGH

JANUARY 2006 DISCOUNT

LOCAL DISCOUNTSPresent your membership keyring at any

of these locations

South Eastern

Chiropractic Centre

292 Corrigan RoadKeysborough 3173

Ph 9798 1402Dr. Jose Guterres

For Members:

Complimentary initialconsultation valued at $65

$30 off a pair of c ustommade spinal pelvicstabiliser orthotics.

129 Lonsdale Street9794 7051

Come & see P eter tofind the

gift / tool forenlightenment.

Members receive10% off

On site service & repair

24 hr. MechanicalBreakdown service, forexisting customers

Major & Minor repairsQuality Parts

All Work Guaranteed

John Matzka

9547 2342

0412 344 532


8/9

January



VICBallaratBendigo

Balwyn NorthBentleighBurwood EastCamberwellCarltonCaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendonElthamElwood

Ferntree GullyFrankstonGreensboroughHamptonHawthornHoppers CrossingIvanhoeKewKeysboroughMalvernMoonee PondsMorningtonMt WaverleyMurrumbeena (New)Narre WarrenRowvilleTemplestowe (New)Thornbury (New)Wellington (Sale)Werribee (New)Wheelers HillWilliamstown

QLDBroadbeach Waters (New)Bulimba (New)

ChermsideNew Farm (New)Runaway BayWilston

WAHillarysIlluka (New)Subiaco (New)Willetton (New)

ACTDeakin

GungahlinANU

NTCasuarina

Franchise Directory

Directors Desk Cont.

From Page 1..

At Step into Life we prideourselves on our customer serviceand our customer relationships. Ifyou feel that during your training in2005 there were any areas of ourservice that we could improve on

or if you have any suggestions thatwould help us to provide an evenbetter product or service, pleasefeel free to send us an email, itwould be greatly appreciated.

The first few weeks after comingback from a break or holiday arealways difficult in terms ofmotivating oneself and to gettingback into a routine.

It will take a few weeks to adjustand to get the momentum going.

Take it easy with your traininginitially and start off slowly andbefore you know it you will be backinto the full swing of things.

So now that we are all well restedand raring to go lets make 2006 aBIG year in terms of our healthand fitness. Lets set our goalsearly in the year and lets create anenvironment around ourselvesconducive to achieving thosegoals.

From all of us at Step into Life wewish you all the best for 2006

Mark CohenDirector

NSWAvalonBalmoral

Batemans BayBlacktown (New)Blakehurst (New)Bronte (New)Chipping NortonCronulla (Sept 06)Drummoyne (New)Glenmore ParkLeonayManlyParramatta (New)PenrithRose BayRushcutters Bay (New)

Sans Souci

SACampbelltownBlackwoodGolden Grove (New)MagillMorphett Vale (New)Mt GambierPayneham (New)Port LincolnProspectWest Lakes


9/9

January



TIMETABLEMonday

6 am

Toning

6 pm

Cardio

7:15 pm

Cardio

Tuesday6 pm

Toning

7:15 pm

Toning

Wednesday6 am

Cardio

6:30 pm

Kick Boxing

Thursday6pm

Toning

7:15 pm

Toning

Friday6am

Cardio

Saturday7am

Boot CampJanuary

9 am

Toning

10 am

Stretch NFlex

If temperature is 30 degrees or over at the session time then 6pm sessions will move up to do the 7:15pm session

Training Sessions suitable for all ages and fitness levels

Cardio 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.

Kick boxing Self defence moves to combine a c ardio and toning workout in one.

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

Stretch n Flex Enhances flexibility through yoga-based activities for ba lanced health

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

Boot Camp A tough army s tyle, test your limits workout session dates from your trainer.

TONING SESSIONSWeek

Commencing 2ndJan 9thJan 16thJan 23

rdJan 30thJan 6thFebMondays

6am Fit Ball Weights

Resistance

Band Fit Ball Weights

Resistance

BandTuesdays

6pm & 7:15pmFit Ball Weights

ResistanceBand

Fit Ball WeightsResistance

Band

Thursdays6pm & 7:15pm

ResistanceBand

Fit Ball WeightsResistance

BandFit Ball Weights

Saturdays9am

WeightsResistance

BandFit Ball Weights

ResistanceBand

Fit Ball

11-heartbeat newsletter january 2006

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