18-heartbeat newsletter august 2006

8/12/2019 18-Heartbeat Newsletter AUGUST 2006

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

A Big month!

Hello Step into Life members andwelcome to another edition of HeartBeat. It is full steam ahead at Step intoLife with three major events takingplace in the coming weeks.

On July 27th

to July 30th, Step into Life

Franchises from all over the countrywill decend on the Radisson Resort,Gold Coast for the 2006 Step into LifeFranchise Conference. The theme ofthis years conference is A flight to thefuture. This will be our biggest annualconference yet with just over 100Franchisees, trainers and family inattendance. The first two days willinclude group personal training coursesincluding Fit ball, Boxing, Stretch n

Flex, Boot camp, and Rubberisedresistance training. Thereafter well itis a secret! Your trainers will definitelycome back to sessions charged andfired up! Ask your trainer for all thedetails when they return from theweekend.

Clients from Queensland, New SouthWales, Victoria and the ACT havebeen training diligently during the weekand doing an extra endurance trainingsession on Sunday mornings in

preparation for this years City to Surfevent in Sydney. It is a great event andmy sources tell me that training aroundthe country is going well with fewinjuries. As always, the Step into Lifepackage includes accommodation atthe Holiday Inns, Saturday night pre-race dinner, race entry, race t-shirt,transport of client belongings to thefinish, refreshments after the race andprize giving. Stay tuned for personalpbs and the race wrap.

Continued on pg 8

Directors DeskLocal News

Timetable U dates

Boot Camps August & September, See events page

Winter ~ Spring ~ Summer @ Wachter ReserveWinter is ending, coming into spring which means 3 to 4 months till summer!

Winter 10 step challenge finishes end of this month, keep recording your

points and tally them up at the end so that we can announce prizes, draw thewinners and place raffle tickets for every participant in the draw for a prize.

Get into your training routine, follow nutrional guidelines, get plenty of restand avoid or deal with quickly any stress matters. Fill in and use your trainingdiary, hand it to your trainers at least once a fortnight. Tracking and recordingare an essential tool to get to your goals and keep both you and your trainersaware of them.Need exercise assistance? Then speak to your trainers.2 Bootcamps in August & 4 in September (see events page)Need nutional advice? Then call Maria (our nutionist in the membersdiscounts section Its free for the first consultation!) use her!Get plenty of the right vitamins and minerals that your body needs toresistance disease and make sure your energy levels are at its peak.Need them, get them from Steve (health foods store 20% off in membersdiscounts section). Like it in a liquid and more absorbing form then callChristine (from the members section 10% off).

Referral program and awards are in place to help you get your friends andfamily onto a healthy path for summer (see referral page). Remember itusually takes 12 weeks for your body to adapt to exercise and see results.Bonus referral programs are in place until the end of August, so hurry!


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TrainingAwards

Goal setting is a key element togaining fitness, weight loss andimproved health benefits. At allStep into Life sessions we addtraining points to your training

club tally (you can see your totalon your fortnightly performancereport).

Points gained are a measure ofyour commitment to your training.

Ask your instructor to help you setsome time lines for your goals.

Members Birthdays

10 Salinda Dias 11 Sharon Henderson

17th Meg Horsburgh 21

st Bernadette Fitzapatrick

27th Anita Stanisic 29

th Erin Scafocchia

WelcomeNewMembers

Melva Watson

Maria Madafferi

Members Profile

Awards achieved

in July:

50 pointsSarah Edwards

200 pointsTrish Lear

500 pointsNarell Potter

1000 points

1500 points

CONGRATULATIONS!!

Wear your T-shirt with pride!

1. Where were you born?Noble Park

2. What is your current profession?

Inventory/Purchasing Officer at Smorgon SteelPipeline Supplies

3. What sports have you been involved withduring your life/best achievement?Netball, completed a Half Marathon in2001 (21.1 km)

4. What is your favourite naughty treatwhen your instructors are'nt looking?Fish and Chips

5. What primary and secondary schools did youattend?Coomoora Primary School

Mentone Girls' Grammar School (yrs 7-8)Mentone Girls' Secondary College (yrs 9-12)

6. Who do you most admire in life?My Grandpa, he is so patient

7. What is the nicest thing anyone has everdone for you?When Neil surprised me, at home, by asking me tomarry him. We'd only been living in our house (1stone) for 2 months.

8. Tell us something we would never guessabout you?

Refer to Q3, that I completed a Half Marathon

9. What is your goal for the next 6months exercise or other?To remain sane while I organise myWedding (on Jan 5

th, 2007); run further

distances/reduce time per km

10. What results have you seen sinceyou started with Step into Life?

Now able to run and gained musclestrength

11. Interests and HobbiesSocialising with family and friends,Geelong FC member, playing with mydogs Charlie and Jett and doing Cross

Stitch

Mel has been a member of Step into LifeKeysborough since 22ndAugust 2005

MELISSA PEARSON


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Health and Fitness Article

Preventing Leg Injuries

ShinsplintsCAUSE: Your foot and ankle may roll inward during exercise, so that your arch collaspes when yourfoot hits the ground, stressing the shin muscle.PREVENTION: Stretch lower leg shin area

EXERCISES:Foot (ankle) Rotations - Rotate foot in both directions without moving kneeWalk on toes / Walk on heelsToe RisersPractice balancing on one foot (try with eyes closed)

IF YOU EXPERIENCE SHINSPLINTS:Arch supports can stop the arch from falling and cure 80% of shinsplints.If even walking hurts and pain persists, see a physician.

Runners KneeCAUSE: Usually results from a misalignment of the kneecap, which puts pressure on the joint.

When the kneecap travels off center, it rubs ligaments on the side of the knee.PREVENTION: Build the thigh muscles, quadracep muscles so the knee cap will travel in a straightline. This removes the stress from the side of the knees.EXERCISES:

Bent Knee Extensions - sit in a chair and extend lower leg out in front of you until knee is almoststraight. Fully straighten leg until thigh muscles tighten. Return to bent leg position. Repeat 10 times,change legs. Do 5 sets on each leg. Repeat daily.Straight Leg Raises - Sitting on floor with straight back, arms extended in front of you.

Flex right foot and lift leg off the floor. Hold 8 seconds, lower leg. Repeat with left leg.Do five with each leg.Repeat exercise with toes turned out.Half SquatsLungesQuad Stretch

Calf PainCAUSE: Calf muscle pull or inflammation of Achilles tendon in the lower leg.PREVENTION: STRETCH

EXERCISES:Calf Stretch - Stand facing the wall, use hands against wall for balance. Place left foot close to

wall and right foot anout two feet back from wall. Straighten right leg until your right heel is f lat on theground and you feel a slight pull in your calf. Hold 20 seconds. Switch egs. Repeat three times oneach leg before exercise and several times a day.

All leg stretches

Calf Strengthening - Stand on you toes for 10 seconds, come down flat on floor. Repeat 20 times

(Dr. Allan Levy, M.D., the author of The Sports Injury Handbook)


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Healthy RecipeI NGRED I ENTS : 4 cups vegetable stock

2 (410g) cans stewed tomatoes

1 large potato, cubed1 onion, chopped

2 stalks celery, chopped

2 carrots, chopped

1 large head cabbage, finely chop

2 tablespoons Italian seasoning

1 (425g) can kidney beans

3 cups fresh corn kernels

1 large zucchini, sliced

1 cup uncooked orzo pasta

Salt and pepper to taste

MINESTRONE SOUPMINESTRONE SOUPMINESTRONE SOUPMINESTRONE SOUP

D I R E C T I O N S :

In a large soup pot combine the vegetablestock, the undrained tomatoes, potato, onion,celery, carrot, cabbage and Italian seasoning.Bring to a boil and reduce heat. Simmer for about15 minutes.

Stir in the beans, corn, zucchini and pasta;simmer for 10 to 15 more minutes until thevegetables are tender. Season with salt andpepper.

SundayAugust 6

th

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

4.6/9.27km

SundayAugust 13

th

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

14km walk/run

SaturdayAugust 19

th

BOOT CAMPResistance Boot Camp @ Ross Reserve

7amWarm up 6:55am

SundayAugust 20

th

BOOT CAMPEndurance Boot Camp @ Ross Reserve

9amWarm up 8:55am

SundayAugust 27

th

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

12:30pmBody fitness tests

Sunday

August 27th

DE CASTELLA RUN

Location of race: Burke Hall, Nolan Avenue,Kew [email protected]. .

15 km run, 7.5 km run,

5 km run, 5 km walkEvent Time: 9.00

SaturdaySeptember 3

rd

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

10:30amBody fitness tests

Sunday 3rd

September

Runners World Sandy Point HalfSandringham A GREAT GOAL SETTER!!!

21.1km & 10km Run7km Walk

SaturdaySeptember 9

th

BOOT CAMP7am @ Springvale Reserve

7amWarm up 6:55am

SundaySeptember 10

th

BOOT CAMP9am @ Springvale Reserve

9amWarm up 8:55am

Sundays Sep17

th, Oct 15

th&

Nov 26th

Spring Into Shape Series I, II & IIIAlexandra Gardens

4/8km

SaturdaySeptember 23

rd

BOOT CAMPLocation TBA

7am

SundaySeptember 24th

BOOT CAMPLocation TBA

9am

SundayOctober 1

st

Dingley Dozen Fun Run Braeside ParkA great flat and scenic route throughbraeside park, fantastic run/walk down theroad from us!

6km & 12km Run, 3kmWalk - 9am Start$15 before 25/9$20 after

SaturdayOctober 21

st

Step into Life Spring BallGet dressed in your finest and celebrate!Also including Trainer of the Year Awards

Vote for your trainer!

Photos

THE PUSH

BOOT CAMPS7am Saturday 19TH Toning, 9am Sunday 20TH Cardio

@ Ross Reserve, Noble Park

KICKBOXINGWednesday nights 6:30pm & every 2ndWednesday 6am

FITNESS TESTING12:30pm Sunday, 27thAugust & 10:30am Saturday September 2nd


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REFERRALCOMPETITION

Are you in the running??

Who wouldnt enjoy a luxury weekend at a Five Star Health Spa?

Who couldnt use $1000 worth of petrol? Who would turn down a trip to the High Country for a weekend away?

To be in the running for these prizes, all you need to do is encourage 3 ormore friends to join up at any Victorian Step into Life venue . . .Most referrals at your venue: wins you a weekend away.Most referrals in the state: wins you the MAJOR PRIZE of the Health Spavisit OR $1000 petrol.

Bonus for Keysborough Members!!For every 2 people referred to Step into Life Keysborough that completes 3free sessions (gift certificate), the member that referred them will receiveeither a free extra session or $10 merchandise credit to use. Offer expiresend of September 06. Boost up and buy any of the great merchandise or getsome extra free sessions to get you to your goal faster.

Get a referral envelope from your trainer as a gift to your friends.

Current SALE Items that are sold out untilfurther notice

Lycra Bike shorts above the knee ( S )Lycra Bike shorts below the knee ( M , L , XL )Lycra Bike shorts full length ( M )Lycra v neck navy ( size 14 )Polar Fleece zip ( all sizes out of stock )Polar Fleece vest ( S , M )Spray Jacket ( M )Bum bags


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General News . . . on could it be asthma

There is a common misconception that asthma is exclusive to childhood; that it is nota condition of older people. In reality, asthma may occur for the first time in olderpeople as late-onset asthma.Unfortunately the emphasis on childhood asthma has resulted in a tendancy to ignorethe problem of asthma in older people.Studies suggest that about half those older than 55 years with asthma are not

correctly diagnosed and treated. They may suffer needlessly from symptoms such asfrequent night-time waking and breathing difficulties that limit day-to-day activities.These are not normal but can be managed. See your doctor if these symptoms areregular. Community News Chemmart Pharmacy

Health and Fitness: Why is diabetes serious?

Diabetes affects 1.2 million Australian and currently there is no cure Diabetes can cause serious complications including blindness, limb

amputation, heart disease, kidney disease, stroke and erectile dysfunction Limb amputees are four times more likely to be people with diabetes Retinopathy affects one in four people with diabetes and is the most

common form of blindness in people under 60 People with diabetes are two to four times more likely to develop

cardiovascular disease

Diabetes is the leading cause of kidney failure. People with diabetesdevelop kidney disease at four times the rate of those who do not.

Can diabetes be prevented?Type 2 diabetes can be prevented or delayed througg lifestyle changes.Achieving a moderate weight loss of up to 7% and increasing physical activity toat least 30 minutes most days of the week can significantly reduce the risk ofdeveloping Type 2 diabetes.Studies show that most people that are diagnosed with Type 2 diabetes areoverweight or obese so weight loss is an important first step.

Source: Diabetes Australia - Victoria


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Member Benefits

320-326 Cheltenham Road, Keysborough

www.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

17 Buckley Street, Noble Park

Phone: 9547 6712

Members recieve 10% off*

Specials: Great deals on bulks of food, sweets,drinks and more. (discount excludes milk)

Members recieve 15% off(Not valid on public holidays or on other promotions) Pasta is low in fat, low in kilojoules & a good

souce of fibre. Superior quality pasta & it has alower G.I for a slow release of carbohydrate

into the body for longer lasting energy.Open till late, and throughout the day.

WAVERLY

GARDENS

VILLAGE

CINEMAS

Waverly Gardens Shopping Centre

Ph: 9558 4866 vst: www.villagecinemas.com.au

$5 Bargain Screen & $8.50 New Release Tickets

Use your keyring to get your friends in at these prices too!

See - Little Man, My Super Ex-Girlfriend, Over the Hedge,Pirates of the Caribbean 2, Runaway Vacation, Stick It,

Superman Returns, Take the Lead, You Me and Depree

Shop L02, 250 Dandenong Plaza

Phone: 9793 9366

Members recieve 10% off Footwear

Specialise in getting the correct fit for YOURfeet using the latest technology with great

service! Valid for August

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 servicethat 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!

PARKMORE SHOPPING CENTRE9798 2716

Members receive 15% OFFANY SUBS (limit 1 per person)

They have 8 subs with 7 grams of fat or less.Salads, wraps & soups also available.

Open till 10pm every night.

Health Fundclaim your training, chiro & massageAre you getting fined at Tax for no hospital cover?

Is your age creeping over 30 with 2% increaseeach year for when you need health fund?

Step into Life members no waiting periodforclaims unless pre existing- great prices & claims

email: [email protected]: manchesterunity.com.au

call: 1800 733 970

John Matzka

9547 2342

0412 344 532

Please support our local traders, and take advantage of thediscounts they offer. All you need to do is show your Step into

Life key ring to the staff of participating outlets.

South EasternChiropractic Centre292 Corrigan RoadKeysborough 3173

Ph 9798 1402Dr. Jose & Dr. Kevin

For Members:Complimentary initial

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

made spinal pelvicstabiliser orthotics.

On site service & repair24 hr. Mechanical

Breakdown service, forexisting customers

Major & Minor repairsQuality Parts

All Work Guaranteed

STEP INTO LIFEKEYSBOROUGH

AUGUST 2006 DISCOUNT

More Membership Benefits next page..


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Au ust 2006


VICBallaratBendigoBalwyn NorthBox Hill *

BentleighBurwood EastCamberwellCarlton NorthCaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendonElthamElwoodFrankstonGreensboroughHighton (Geelong) *HamptonHawthornHoppers CrossingIvanhoeKewKeysboroughMalvernMoonee PondsMorningtonMt WaverleyMurrumbeenaNarre WarrenTemplestoweThornburyWellington (Sale)WerribeeWheelers Hill

Williamstown

QLDBroadbeachChermsideNew FarmRunaway BayWilston

WAHillarysIllukaSubiacoWilletton

ACTDeakinGungahlinANU

NTCasuarina

Franchise Directory

It is about that time of year again, when new Step into LifeFranchisees go through their intensive initial Franchisetraining. Step into Life Franchise training is 9 days and takesplace at our national training centre also on the Gold Coast.On August 25th new Franchise candidates will commence

their Franchise training. All candidates have to be qualifiedtraines and have a minimum level of experience prior to beingaccepted as a Step into Life Franchisee.

Most importantly a Step into Life Franchisee is chosenbecause of their outstanding people and communicationskills. We look for bubbly, vivacious characters who lovebeing in front of and leading a group.

Step into Life Head Office and state offices would like to wishthe following Franchisees everything of the best for theirtraining and new business ventures.

Highton, Victoria; Box Hill, Victoria Henley Beach, S.ABaulkham Hills, NSW Albury, NSW Cronulla,NSW Gymea Bay, NSW Bronte, NSW St Clair,

NSW Tamworth, NSW Caboolture, QLD Labrador,QLD Mt Gravatt, QLD Everton Hills, QLD

Did you know that Step into Life has a Holiday membership?Yes, we do. If you find yourself on vacation anywhere inAustralia, you may choose to attend training session at any ofour Franchise locations as a Holiday member. A holidaymember can do 1 or as many sessions as you like whilst youare away. Simply, log onto our web site and contact thetrainer at the destination that you are heading to.

Keep fit and stay healthy.RegardsLarry CohenDirector

NSWAvalonBalmoralBatemans BayBlacktownBlakehurstBronteChipping NortonDrummoyneGlenmore ParkLeonayManlyParramatta

PenrithRose BayRushcutters BaySans Souci

SACampbelltownBlackwoodGolden GroveMagillMorphett ValeMt GambierModburyPort LincolnProspectWest Lakes

Henley Beach *

*Opening in September 06

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 Saloon

Sells isotonic formulas for nutrients that areobsorbed quicker than tablets into thebloodstream. Also sells other products.

Phone: 0417 524 464Members receive 10% off

DANDY LIGHTS

Membership Benefits Continued..

NUTRITIONALCONSULTANTMaria Pantelidis

Present yourmembership key ring

to receive yourFirst consultation

FREE! and 10% offyour second

Noble Park 9547 5977407 Princes Highway,

Noble Parkwww.videoezy.com.au

Once members present theirkey ring, get 3 things done

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

Already low prices apply &many options available.

9558 4279For Waxing, Pedicures,

Manicures & Facialsavailable.

129 Lonsdale Street9794 7051

Come & see Peter to findthe

gift / tool forenlightenment.

Members receive 10% off


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Au ust 2006


TIMETABLEBOOKINGS REQUIRED FOR ALL SESSIONS

Monday6 am

Toning

6 pm

Cardio

7:15 pm

Cardio

Tuesday6:30 pm

Toning

Wednesday6 am

Cardio

6:30 pm

Kick Boxing

Thursday9am

Toning

6:30 pm

Toning

Friday6am

Cardio

Saturday9 am

Toning

9am

Cardio

SundayAugust 27

th

12:30pmFitness

Test

AUGUST19

th& 20

th

BOOTCAMPS

SEPTEMBER9

th& 10

th,

23rd

& 24th

BOOTCAMPS

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.

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

Commencing7

thAug 14

thAug 21

stAug 28

thAug 4

thSep 11

thSep

Mondays6am

Weights Resistance Band Fit Ball Weights Resistance Band Fit Ball

Tuesdays6:30pm

Weights Resistance Band Fit Ball Weights Resistance Band Fit Ball

Thursdays9am & 6:30pm

Fit Ball Weights Resistance Band Fit Ball Weights Resistance Band

Saturday9am

Resistance Band Fitball Weights Resistance Band Fitball Weights


10/11

BootBootBootBootCampCampCampCampStep into LifeThe exercise and lifestyle solution

Enrolment Form

Please enrol me in WINTER TO SPRING 06 Boot Camps!

Name________________________________________________________

Day/s Attending (please circle) :

If members sign up for all 6 boot camps receive a bonus free session & free pair of socks.Non-members have to have completed a free Step into Life training session and cost for each

Boot Camp is $15. (shirt is required).

T-Shirt Size Required (please circle): S M L XL

Payment Detail (please complete training fees and total payable)

Training Fees: $________________ plus T-shirt: $25 = Total $________________

PAYMENT METHOD: Cash [ ]

OR Cheque [ ] Please make cheque payable to Step into Life Keysborough

OR Credit card [ ] As per file or please complete details below

Number

Expiry Amount $

Name on Card________________________________________

Signature_____________________________________

DAYS & DATES BOOT CAMP COSTS

Saturday, Aug 19th Marines Resistance Boot Camp $10.80

Sunday, Aug 20th Marines Endurance Boot Camp $10.80

Saturday, Sep 9th Navy Seals Training 1 Boot Camp $10.80

Sunday, Sep 10th Navy Seals Training 2 Boot Camp $10.80

Saturday, Sep 23rd Marines Team Training Boot Camp $10.80

Sunday, Sep 24th Navy Seals Boot Camp $10.80


11/11

Dingley Dozen FunRun or Walk START 9.00AM Sunday 1stOctober 00!

"rizes$

%ace start by &ammy Van 'isse

()ecial me*allions a+ar*e* to all male an* female+inners of 6,m an* "2,m run in each age category-

()ecial )ri.e a+ar*e* to the +inner of both /ale

Female 1)en Categories-

Certificates a+ar*e* to all )artici)ants-

()ot )ri.es-

Ser#ices$ (t ohn Ambulance on site-

Free +ater an* fruit to all 3ntrants-

Free 3nergy *rin, to all 3ntrants-

Free sausage si..le for all 3ntrants-

Free massage com)liments of Victorian College of

ealthecare-

%o& to 'nter$ Post entry form an* )ayment to$

Dingley Village Lions ClubP-1-5o 2"" Dingley Village Vic #"72

1%

3mail 3ntry form to register8*ingley*o.en-asn-au an*

)ayment by 3lectronic &ransfer-1%

Fa form to 0# !44 ""6" an* )ayment by 3lectronic&ransfer-

"arking$Par,ing is a9ailable in the groun*s of the )ar,- 3nter fromLo+er Dan*enong %oa* :;orthern 3ntry"! >"? " to #

40 to !4 !! Plus an* 1)en for both /ale Female-

For Chil*rens #,m run$ >"2-

'ntry Fees )no re*unds+$3arly Late

:before 2!=0=06< :after 2!=0=06"2 6-00 "0-00

(ourse$&he 'al,=%un startsinsi*e 5raesi*e Par,near the ;orthernentrance off Lo+erDan*enong %oa*-:/el+ays ?? D?

18-heartbeat newsletter august 2006

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