15-heartbeat newsletter may 2006

8/12/2019 15-Heartbeat Newsletter MAY 2006

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Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: [email protected]: www.stepintolife.com.au

Updates

Where to begin, there are so manyupdates this month!

April saw the introduction of the newStep into Life Membership Key Ring.

There is no escaping Step into Lifemembers now as they all brandish theirnew Step into Life key rings whereverthey go. I have received really positivefeedback from members all over thecountry about this practicalmembership-identity, thank you yourfeedback it is always welcomed.

Step into Life, group outdoor personaltraining is a local business owned andoperated by your trainer. Themembership key ring entitles you todiscounts at a variety of stores local to

your area.

The Member Benefits section of thenewsletter will show you a host of localbusinesses where you can receive adiscount as a result of being a Stepinto Life client. Simply show yourmembership key ring to receive yourdiscount. If there is a specific localstore that you shop at and you wouldlike your trainer to add that store to thelocal benefits list, simply let your trainerknow the store details.

The Biggest Loser/Winnercompetition is well underway now. Asmembers approach week 7 of the 12week program the results are alreadybeing talked about.

If you have achieved some excitingresults such as centimetres lost orweight lost or general benefits pleaseemail me [email protected] and tell meall about it.

Continued on back a e

Directors DeskLocal News

Timetable UpdatesThursday 6pm & 7:15pm toning merged into one 6:30pm session.

FREE BOOT CAMP MAY 7

TH

4 more BOOTCAMPSFITNESS TESTING MAY 6TH

BRIGHTON BAY FUN RUN - Packed with people and full of energy on a Sunday morningwas our delighted group from Step into Life Keysborough; Mel, Jill, Izzy, Leszko, Jeannette,Adam, Adele & Myself competed in 5km run, Wendy competed in the 7km walk and Hendo

competed in the 10km Run. Whilst other supporting members up for a walk; Marianne, Jess,Gaye, Shaz and Lorraine walked the 5km route. Excellent times were run as converstations

we happening on the run. Yet there trainer started late as I lined up with the walkers andmissed the runners but was nice as I got to see all the members on the run and Wendy

before her walk. Wendy having never walked 7km! and Hendo having never run 10km! welldone. Fantastic times and P.B.s were run by our other members running the 5km. Mothers

Day Classic is the next fun run. You can enter online at www.ausrun.com.aufor walking andrunning distances. The Step into Life Mini Olympics is approaching teams and single

positions needed, lot of fun.

Name, Pos in Age Group, Time for 5km, Time per KMMelissa Pearson 17th Ran 5km 29:41 min 5:56 min/km

Jill Davis 36th Ran 5km 38:13 min 7:39 min/kmWendy Wright 20th Walked 7km 1:06:38 hr 9:31 min/kmJeannette Moore 11th Ran 5km 38:12 min 7:38 min/kmAdele Johnson 10th Ran 5km 27:36 min 5:31 min/kmAdam Fabris 11th Ran 5km 25:10 min 5:02 min/kmAaron Edwards 13th Ran 5km 24:56 min 4:59 min/kmPaul Henderson 81st Ran 10km 50:48 min 5:04 min/kmAndrew Leszko 9th Ran 5km 22:53 min 4:35 min/kmPaul Issai 5th Ran 5km 20:20 min 4:04 min/km


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TrainingAwards

Goal setting is a key elementto gaining fitness, weightloss and improved healthbenefits. At all Step into Life

sessions we add trainingpoints to your training clubtally (you can see your totalon your fortnightlyperformance report).

Points gained are a measureof your commitment to yourtraining.

Members BirthdaysHappy Birthday!!

2nd Sonali Jayawardena

17th Karen Perry

26th Adele Johnson

19th Lorraine Fabris

Members Profile NARELL POTTER

Awards achieved

in April:

50 pointsMarina AlessioRobyn BilstonAlicia BlakeLibby AmayaAnita Stanisic

200 pointsDiedre NurhadiRenee Tipker

Kate Richardson

500 pointsPaul Issai

1000 points

CONGRATULATIONS!!

Wear your T-shirt with pride! CONGRATULATIONS TO MY

LITTLE SISTER LISA &

DENNY AS THEIR 2ND BABY

IS DUE IN MAY.. Narell

1. Where were you born?Springvale

2. What is your current profession?Import Export Shipping Clerk

3. What sports have you been involved withduring your life/best achievement?Netball since I was 8, Regional Squad at 15 till 18coached umpired and played until I was 26. Victorian

Mixed indoor cricket squad north Caulfield glenhuntlyLaidies Cricket. I love All Sport.

4. What is your favourite naughty treatwhen your instructors are'nt looking?I love all Food, Ice cream, thickshake, fruit & nutchocolate, snack choc bar should I continue

5. What primary and secondary schools did youattend?Jordanville South Primary (Chadstone) WaverleySecondary (Chadstone, both no longer standing)Wellington Secondary (Mulgrave)

6. Who do you most admire in life?My Parents & Family members ie My four Neices

7. What is the nicest thing anyone has ever donefor you?My family chipped in $$$ for spending on my trip O/S

8. Tell us something we would never guess aboutyou?I chase choppers, I have two Tarantulas

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

To be competitive, weight loss and toning, travel insnow season, designing another tattoo

10. What results have you seensince you started with Step into

Life?To my surprise I am able to run 4kmin 26 minutes, huge effort

11. Interests and HobbiesTravelling, choppers, bike riding,any water activity. I collect emptyperfume bottles (500+) & Hollowstem champagne glasses (120)


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One of the secrets to Port Adelaides 2004 premiership has been revealed FISH!

Eighteen Power players, including Warren Tredrea and Chad Cornes were put on a daily supplement of fish oil in 2004 afterpre-season testing showed they were deficient in the Omega-3 fatty acid, which improves Cardio-Vascular function. In the trialsome Power players supplemented their diets with 6g daily doses of fish oil rich in omega-3 polyunsaturated fatty acids. Theother players acting as a control group had 6g daily doses of sunflower oil which DID NOT contain the omega-3 fatty acids.After 5 weeks scientists compared the two groups putting them to the test on treadmills, monitoring their heart rates andtesting to see how their bodies recovered. The researchers found the players cadio-vascular function improved markedly. Theplayers with the omega-3 supplement recorded much lower heart rates.

Players heart rates were about eight beats per minute lower at a given exercise intensity following five weeks ofsupplementation with fish oil, researcher Dr John Buckley said. This means better heart functioning.

As a result of the trial, the Power increased the omega-3 intake of nearly half of its playing list. We worked out which players

needed an omega-3 boost and which didnt, head fitness coach Darren Burgess said.

The test results showed that even elite athletes could gain about a 5 per cent improvement with omega-3 fats. Burgessstressed fish was important part of a footballers diet. the players are told to eat a lot of fish,he said, adding they had theiromega-3 levels tested twice a year.

Source: Adelaide Advertiser - Nov 2005

10 REASONS TO STRENGTH TRAIN.

Health and Fitness ArticlePORTS FISHY EDGE!

1. Increase muscle mass

2. Increase metabolic rate

3. Reduce body fat

4. Increase bone mineral density

5. Improve glucose metabolism

6. Reduce low back pain

7. Reducing resting blood pressure

8. Improve blood lipid levels

9. Look Good

10. Feel Great

How many Sets?

The more the better if youwish to gain muscle endurance(consider increasing reps as much aspossible). To gain strength you will belifting heavy so a warm-up set is a

must.

Research suggests that you will gainas much muscle activation,hypertrophy and neuro muscularfacilitation through 2 sets as three sets.Thus 1 set warm-up and 2 sets asheavy as possible. To gain powerkeep the reps between 5-6, each repexplosive, and 3-5 sets.

Remember to have lots of restbetween sets.

Source: AIF

Pics from Mega Boot Camp

next page.


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Photos Mega Boot Camp

Healthy RecipeCAJUN CHICKEN

Serves 21. Preheat oven to 375 degrees F.2. Rinse chicken and pat dry.3. Spray 13x9x2 inch pan with non-fat cooking spray.4. Place chicken on pan, meaty side up.5. Brush chicken breasts with milk.6. Sprinkle garlic over the tops of chicken breasts.7. Mix onion powder, thyme, and white, red, and black pepper in a small bowl.8. Sprinkle mixture over chicken.9. Bake at 375 degrees F. for 45 to 55 minutes.

Approximate Nutritional Breakdown Per Serving:Cal 267, Pro 53g, Carb 1.5, Fat 6g, Fiber 0.Tip: Serve with lemon wedge, red pepper slicesand sprig of parsley, as garnish.

Source: www.low-fat-recipes.com

2 boneless chicken breasts,skinless1/4 tsp. onion powder1/4 tsp. dried thyme

1 clove garlic, minced1 Tbsp. Skim milk1/4 tsp. each white, red andblack peppernon-fat cooking spray

SaturdayMay 6

th

Fitness Evaluation at the parkLunch/ /Chat Afterwards @ Fasta Pasta

10:30amBody fitness tests

SundayMay 7th

FREE Boot Camp Basic TrainingFor friends, family and members.Bookings & Boot Camp shirts required.

8:50am Warm Up9am StartLocation: Chelsea Beach

SundayMay 14

th

Mothers Day ClassicCost: $24 before May 3rd, $30 afterOnline enter www.ausrun.com.au or getentry forms from Aaron and Matt.This week 3 free sessions to ALL mums.

4km Walk- 9:40am4km Run- 8:05am8km Walk- 9:40am8km Run- 8:20am

Sunday

May 21st

Boot Camp Marines Team Training

Team style training. Marines hats required.

RSPCA Walk Albert Park Lake Cost is $12www.rspcavic.org/events/millionpawswalk.htm

8:50am Warm Up

9am StartLocation: TBA

SundayMay 28th

Step into Life Mini OlympicsBattle of the Step into Life VenuesGet details off trainer and make your TEAMS

Fun games for everyone,competitive & non comp.

SaturdayJune 3

rd

Boot Camp Navy Seals Training #1Stength & Tone training Marine hats & Boot Camp shirts required

8:50am Warm Up9am StartLocation: TBA

SundayJune 4

th

Boot Camp Navy Seals Training #2Cardio Push


SundayJune 11th

Boot Camp Navy Seals Teams BattleGames training & competitionMarine hats & Boot Camp shirts required


SundayJune 18th Run to the GSee on the big screen in Federation Square! 10km, 4km & halfmarathon 21.1 kmSunday

June 25th

Fitness Evaluation at the parkLunch/ /Chat Afterwards @ Fasta Pasta

12:30pmBody fitness tests

SundayAugust 6

th

Queen of the Lake Albert ParkOnline enter www.ausrun.com.au

4.6/9.27km

SundayAugust 13th

City to Surf SydneyJoin 200 Step into Lifers and 60,000 otherson this fun walk/jog/run!

14km walk/run


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Step into Life Kids is

dedicated to the provision ofgroup personal training to

children in a fun, educational,

supportive and confidence

building environment.

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

Term 2 2006 is just aroundthe corner. Register yourinterest now! Spaces arelimited

Please ask your trainer for further details on available Step into Lifemerchandise items!

Spray Jacket $40Fleecy Half Zip Top $ 60Fleecy Vest $44


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General NewsCommonwealth Games Success!!!

Step into Life has its own success story to tell from the recent Commonwealth Games inMelbourne. Our Modbury (Adelaide) owner and trainer Stephen Butler was the coach forMark Ormrod who received gold in the 4 x 400m relay and Katrina Webb who received Silverin the 100m (EAD).Congratulations Steve, lets see if you can produce some more medallists at the upcomingMini Olympics!!!

Health & Fitness Article

Q. Whats the right balance of protein and carbs for weight loss?I want to lose weight so Ill be a lighter, quicker person. Ive stopped eating starches likepotato, pasta, bread, and other fattening carbohydrates.

A. The current popularity of high protein diets for weight loss stems from proteins ability tocurb hunger. That is, an egg-based breakfast takes longer to digest and can be moresatisfying than is an equal number of calories from a plain bagel. By being satisfied youll beable to eat fewer calories, and thereby create the calorie deficit needed to lose weight.

Despite popular belief, carbohydrates are NOT fattening! Rather, EXCESS CALORIESare fattening excess calories of carbs, protein, or fat. As an athlete, you actually need a

carbohydrate based sporting diet to fuel your muscles, because only carbs get stored inmuscles as glycogen. When your muscle glycogen stores become depleted through repeateddays of hard training with too few carbohydrates to replenish the losses, youll becomeneedlessly fatigued.

Rather than eliminate carbohydrates (which are likely among your favourite foods), Irecommend you consult with a sport nutritionist who can design a personalised food plan thatwill help you lose weight, maintain energy for training, and include your favourite meals. Ifusing the internet, search under sport nutritionist to find your local practitioner.

Source: Active and Healthy Magazine Vol 9


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Member Benefits

320-326 Cheltenham Road, Keysboroughwww.cellarbrations.com.auPresent 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: Members recieve 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 holidays or on other promotions)

Pasta is low in fat, low in kilojoules & a goodsouce 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 FootwearSpecialise in getting the correct fit for YOUR feet

using the latest technology with greatservice!

Valid for May

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 Sessions 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

John Matzka

9547 2342

0412 344 532

You will soon receive your Step into Life keying.Please support our local traders, and take advantage of the

discounts they offer. All you need to do is show your Step intoLife ke rin to the staff of artici atin outlets.

South EasternChiropractic Centre292 Corrigan RoadKeysborough 3173

Ph 9798 1402Dr. Jose Guterres

For Members:Complimentary initial

consultation valued at $65$30 off a pair of custom

made spinal pelvic

stabiliser orthotics.

129 Lonsdale Street9794 7051

Come & see Peter tofind the

gift / tool forenlightenment.

Members receive

10% off

On site service & repair24 hr. Mechanical

Breakdown service, forexisting customers

Major & Minor repairsQuality Parts

All Work Guaranteed

STEP INTO LIFEKEYSBOROUGH

MAY 2006 DISCOUNT

More Benefits on next page.


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VICBallaratBendigoBalwyn NorthBentleighBurwood EastCamberwellCarlton NorthCaulfieldChelseaCheltenhamCranbourne

CroydonDoncasterEssendonElthamElwoodFrankstonGreensboroughHamptonHawthornHoppers CrossingIvanhoeKewKeysborough

MalvernMoonee PondsMorningtonMt WaverleyMurrumbeenaNarre WarrenRowvilleTemplestoweThornburyWellington (Sale)WerribeeWheelers HillWilliamstown

QLDBroadbeachChermsideNew FarmRunawayBayWilston

WAHillarysIllukaSubiaco

Willetton

ACTDeakinGungahlinANU

NTCasuarina

Franchise DirectoryDirectors Desk Cont.From Page 1..

Step into Life clients were well represented in TheRun for the Kids 14.7 and 4.5km fun run/walk inMelbourne on a chillyApril 9

thmorning. The course

was tougher than expected with constant gradualinclines. Well done to all of you that participated buta special well done to the Step into Life client whowas so pleased with how she did, her trainer andher training that as she crossed the line, she kissedthe Step into Life logo on her t-shirt! Now thats true

faith!

The goal setting and training leading up to an eventis an excellent mechanism to stay motivated.

Whilst visiting a Franchise in QLD recently Ioverheard one of the clients say I promise to fill itin teacher! The trainer was reminding a client to fillin the Training Diary.

Well students we want you to fill in your trainingdiary and file it in the training diary blue box so thatat the end of every month your trainer can be a

good teacher and write in some comments aboutyour training and your progress and make usefulsuggestions to help you achieve your goals.

Have a great month and enjoy your training.

CheersLarry CohenDirector

NSWAvalonBalmoralBatemans BayBlacktownBlakehurstBronteChipping NortonDrummoyneGlenmore ParkLeonayManlyParramattaPenrithRose BayRushcutters BaySans Souci

SACampbelltownBlackwoodGolden GroveMagillMorphett ValeMt GambierModburyPort LincolnProspect

West Lakes

Mobile: 0431 704 406Email: [email protected]

Huge range of DVDs & Games, great prices.Present your membership key ring to receive 2free weekly movies with any new release movie

rental

Salindas Beauty SaloonNUTRITIONALCONSULTANTMaria Pantelidis

Present yourmembership key ring

to receive yourfirst consultation free,

and 10% off yoursecond

Noble Park 9547 5977407 Princes Highway,

Noble Park

Once members present theirkey ring, get 3 things done

(pedicure, manicure, waxing)get the 4thfree!

Already low prices apply &many options available.

For Waxing, Pedicures,Manicures & Facials

Membership Benefits Continued..


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TIMETABLEWe are working on a perminant indoor venue for toning sessions for when its cold

Monday6 am

Toning

6 pm

Cardio

7:15 pm

Cardio

Tuesday9am

Toning

6:30 pm

Toning

Wednesday6 am

Cardio

6:30 pm

Kick Boxing

Thursday9am

Toning

6:30 pm

Toning

Friday6am

Cardio

Saturday9 am

Toning

10:30pm6

thMay

FitnessEvaluation

SundayBoot

Camps9am

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 cardio 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 balanced health

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

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

TONING SESSIONSWeek

Commencing 1stMay 8thMay 15thMay 22nd May 29thMay 5thJun

Mondays6am

ResistanceBand

Fit Ball WeightsResistance

BandFit Ball Weights

Tuesdays9am & 6:30pm

ResistanceBand

Fit Ball WeightsResistance


Thursdays9am & 6:30pm

WeightsResistance


ResistanceBand

Fit Ball

Saturday

9am Fitball Weights

Resistance

Band Fitball Weights

Resistance

Band

Bookingsessential for

ALLsessions

15-heartbeat newsletter may 2006

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