29 - fresh air newsletter july 2007

8/12/2019 29 - Fresh Air Newsletter JULY 2007

1/8

Local NewsS.I.L MINI OLYMPICS 2007

Region Award 1

st

Spirt Award 1

st

Sprint Award 1

st

Overall Victorian Mini Olympics Champs for 2007!

KEYSBOROUGH KOMMANDOS

BIGGEST LOSER & GAINER WINNERS

The Step into Life Keysborough Biggest Loser contest involved the membershat wished to enter to submit their weight and measurements and work harderor 3 months to lose as much as possible. The biggest gainer competition wasor members that wished to gain weight or muscle mass.The percentage above is calculated as a difference from how much theystarted with to what they finished with.A huge congragulations to the above winners and the other competitors of thecompetition. Prizes were merchandise gift credit of:Prizes for Losers were: (Equal) 1

st- $75 each, 2

nd- $50, 3

rd- $25

Prizes for Gainers were: 1

st

- $50, 2

nd

- $30, 3

rd

$20

BIGGEST LOSER GUESSTotal weight lost by 16 completed competition members was 53.2kg, and totalcentermetres lost was 133.6cm. Congragulations to Trish Lear for winning theguessing comp with a guess of 57kg & 132cm lost! Trish has one a $100merchandise prize and 2 raffle prizes.The winners of these competitions have until the end of July to claim theirprizes. Well Done!

Timetable ChangesFitness Tests are: Monday 30

thJuly 6:30pm & Saturday 4

thAugust 8:00am

Kids Session Wednesdays 7:15pm @ Dandenong South Primary School

Step into LifeKeysboroughPh: (03) 8502 8775 Mb: 0423 852 262E-mail:[email protected]

Jul 2007, Issue 10

Directors DeskCOLD!!RAIN!!What cold!What rain!

You may know that I enjoy the challenge of

Ironman Triathlons and last year July whilstI was training for Busselton Ironman it wascold and rainy and 5 hour bike rides in thatweather is not exactly fun!!

My triathlon coach gave me a DVD whichwas a documentary of the amazing LanceArmstrong whilst he was training for theTour de France on the Discovery Team.He and his teammates were doing hillrepeats in the Pyrenees Mountains mindyou 1 climb took 2.5 hours!! On the 3

rd

climb (so nearly 7 hours of climbing anddescending) one of his Team memberswhose facial expression looked veryuncomfortable, turns to Lance and saysThis wind is killing me. Lance turns tolook at him, stares for a few seconds andwith a steely look, then says with asurprised tone, What wind?

I wish I could have captured the look on histeam mates face because he then realizedwhy this man was such a champion. InLances mind there was no wind.Well in your Step into Life trainers mindthere is also no wind and no cold. You seeyour trainer can only see the benefit oftraining outdoors in the winter months andthe benefits are numerous.

You are our Lance Armstrongs. Yoursteely determination to stay fit and achieveyour goals in the winter months is going tobe met with the most committedentertaining trainers in the world thatsright, as you know, Step into Life trainersare the best.

Continued on page 5.

2n 1s 3r Izzy Hendo Dale

3% Gain 7% Gain 1% Gain

Equal 1s 2n 3r Tanya & Christie Chloe Belma

42% Loss 29% Loss 28% Loss


2/8

Training ClubAchieving your goals at Step into Life New Members

Welcome!

Elizabeth Fernandes (thanks to Joy Karton for referral)

Jean Jones (thanks to Christie Jones for referral)

Natalie Keil

Welcome Back

Loretta Fitzpatrick

Goal setting is a key element to gaining fitness, weight lossand improved health benefits. At all Step into Life sessionswe add training points to your training club tally (you cansee your total on your fortnightly performance report).

Points gained are a measure of your commitment to yourtraining. Ask your instructor to help you set some time linesfor your goals.

Awards achieved in June:

50 pointsIndu LiyanageKety MiguelMaree FolinoJason MontgomeryFay AgushiSimone MckenzieDorsha Tong

200 pointsBrent Van RooyenBelma HuseyinRoss Bartlett

500 pointsRoslyn Grassham

Robert FormosoCandice Daxecker

1,500 pointsJodie Sparkes

MemberBirthdays

Happy Birthday!

1st Joy Karton

9th Sharna Lucas

17th Travis Godfrey

18th Rosa Battaglia

21st Megan Sessler

23rd

Audrey Bulner

24th Cheney Dsylva

25th Selena Lucas

28th Zofia Oktaba

31st Robert Formoso

CONGRATULATIONS!!You can reward yourself by purchasing your training club shirt or singlet.

Wear it with pride, youve earned it!

Member AchievementsNew to Fitness Category 4!Dorsha Tong

New to Fitness Category 5!


If any other members have any achievements they would like to sharewith the rou lease email them to me at ke sborou h@ste intolife.com


Fitness Cat 2! Fitness Cat 3!

New

CorporateMembers

@ Wallara

Emma BarryNikki CrombieJohn GallagherKerryn Gilbert

Bobbie LarcombeSelena Lucas

Sharna LucasKatie OHalloranMichelle Smith

Ashleigh ThompsonFiona Young

(Thanks to RomaineJarutis for the many

referrals)

JUNE 06

JUNE 07

WENDYWRIGHT


3/8

Member ProfileWendy Wright

MerchandiseNothing like a bit of retail therapy!

Step into Life Socks $12SOOO comfortable for the feet

SundayAugust 5th Bowling Night for Keysborough Members, Family & FriendsMentone Bowling, Times & Date to be confirmed in July NewsletterSunday

August 12th

City to Surf Sydney

Join 200 Step into Lifers & 60,000 others walk/jog/run!Sunday

August 26th

DEFENCE LAKE ATTACK

Location: Albert Park Lake. Start Time: 10.00am. Distance: 5km or 10km Run or 5km Walk.All are welcome. You dont need to be part of the Defence Force to participate. Team

Events. School Competitions. Runners receive: Event t-Shirt, medal, certificate & a showbagof goodies. On the day there will be Defence Displays, Army Band and Children's Activities.

Start Time: 10.00am. Distance: 5km or10km Run or 5km Walk.email: [email protected] is $24 to $30

SundaySeptember 16

th

Spring into Shape I 4km/8km walk/run

SundaySeptember 30th

DINGLEY DOZEN FUN RUNBraeside Park fun run, 9am Start. Excellent run, local and cheap.

Entry forms will be available from your trainer in August.

12km & 6km Run3km Walk$15 - $20

SundayOctober 14

th

Spring into Shape II 4km/8km walk/run

SaturdayOctober 20th

Step into Life Spring BallGet dressed in your finest and celebrate! Also including Trainer of the year awards A great night for all of us to dress up,start putting some money aside for it.Cost is around $95 a ticket

Events What is happening

Questions..Where were you born?St Helens - England

What is your current profession?receptionist

What sports have you been involved with during your life / bestachievement?played hockey in my teenage years I was the goalie and my bestachievement with that was that I broke a girls nose kicking the ball backinto play

What is your favorite naughty treat when your instructors aren'tlooking?chocolate

What primary & secondary schools did you attend?a lot of primary schools as we moved around a lot but secondary wascranbourne high

What is the nicest thing anyone has ever done for you?; I have a lot of people that constantly do nice things for me

What is your goal for the next 6 months - exercise or other?Goal for the next 6 months ; to tone up more and jog longer distances(and have Darryl move in with me hehe)

Interests and Hobbies?um interests ?? I enjoy poker and football and I like cooking

What results have you seen since you started with Step into Life?Since starting SIL I have lost heaps of weight but really important to me isthat I am fit - I used to go to the gym and thought I was fit but no I wasn'tand I just love to jog now but also that I met all you guys that have alsoencouraged me and helped my self esteem which before I started SIL Iwas at a very low point in my life and ya all got me out of that soCHEERS xx

Wendy has been a member of Step into Life

Keysborough since 22nd

March 2006


4/8

Health & Fitness Article: Eating and exercise: Time it right to maximize your workoutKnowing when and how much to eat and drink before you exercise can make a big

difference in how you feel during and after your workout. Here are some tips.When you eat and what you eat can affect your performance and the wayyou feel while you're exercising. Coordinate your meals, snacks and whatyou drink to make the most of your exercise routine.

Eating a lot before exercise can slow you downWhen you exercise after a large meal, you may feel sluggish or have anupset stomach, cramping and diarrhea. That's because your muscles andyour digestive system are competing with each other for energyresources.

"Your body can digest food while you're active, but not as well as it canwhen you're not exercising," notes Stephen DeBoer, a registered dietitianat Mayo Clinic, Rochester, Minn. This is partly because your body is tryingto do two things requiring blood supply and energy simultaneously digesting the food you just ate and providing fuel to keep your musles

active.Time it right: Before, during and after your workoutOn the flip side, not eating before you exercise can be just as bad aseating too much. Low blood sugar levels that result from not eating canmake you feel weak, faint or tired, and your mental abilities may beaffected as well, making you slower to react. So what can you do?

To get the most from your workout, follow these guidelines:

Eat a full breakfast. Wake up early enough to eat a full breakfast."Most of the energy you got from dinner last night is used up bymorning," says DeBoer. "Your blood sugar is low. If you don't eat, youmay feel sluggish or lightheaded while exercising." If you plan toexercise within an hour after breakfast, eat a smaller breakfast or drinksomething to raise your blood sugar, such as a sports drink.

Time your meals.Eat large meals at least three to four hours beforeexercising. If you're having a small meal, eat two to three hours beforeexercising.

Most people can eat snacks right before and during exercise. The key ishow you feel. Some people feel lightheaded during the first 10 to 15minutes of their workout if they eat within the hour before exercise. Dowhat works best for you.

Don't skip meals. Skipping meals may cause low blood sugar, whichcan make you feel weak and lightheaded. If you're short on time beforeyour workout, and your choice is candy or nothing, eat the candybecause it can improve your performance, compared with eatingnothing. But keep in mind, all candy is high in sugar and low onnutrients, so a snack of yogurt and a banana would be a better choice.

Eat after your workout.To help your muscles recover and to replace

their glycogen stores, eat a meal that contains both protein andcarbohydrates within two hours of your exercise session if possible.

What to eat: Getting the right fuel for your best performanceFood provides your body with necessary energy. To make the most ofyour workouts, focus on:

Carbohydrates: Your body's chief source of fuelYou'll feel better when you exercise if you eat foods high in carbohydratesand low in fat. Your body stores excess carbohydrates as glycogen primarily in your muscles and liver. Your muscles use stored glycogenwhen needed for energy.Cereals, breads, vegetables, pasta, rice and fruit are good sources ofcarbohydrate. But right before an intense workout, avoid carbohydrateshigh in fiber, such as beans and lentils, bran cereals and fruit. High-fiberfoods may give you gas or cause cramping. Fructose, a simple sugarfound in fruit, can increase the tendency for diarrhea with high-intensityexercise.

If you don't like to eat solid foods before exercising, drink your

carbohydrates in sports beverages or fruit juices. "Research showsit makes no difference in performance whether you drink yourcarbohydrates or eat them," says DeBoer. Do what feels best toyou.

A diet containing at least 40 percent to 50 percent of calories fromcarbohydrates allows your body to store glycogen, but if you're along-distance runner or you exercise for long periods of time, youmight want to consume more carbohydrates regularly and considercarbohydrate loading before a big athletic event.

Protein and fats: Important, but not your body's top fuel choiceProtein isn't your body's food of choice for fueling exercise, but itdoes play a role in muscle repair and growth. Most people caneasily get the protein they need from such foods as meat, dairyproducts and nuts, and don't need additional protein supplements.

Fat is an important, although smaller, part of your diet. Fats, as wellas carbohydrates, can provide fuel for your muscles duringexercise. Try to get most of your fat from unsaturated sources suchas nuts, fatty fish or vegetable oils. Avoid fatty foods just beforeexercising, though. Fats remain in your stomach longer, causingyou to feel less comfortable.

Water: Drink plenty to avoid dehydrationYour body uses the water in your blood to carry nutrients such assugar (glucose) to cells and to remove waste products from thecells. The presence of water in your body ensures that you cansafely sustain physical activity. As you exercise, your bodyproduces heat. This heat leaves your body as you perspire, takingwith it electrolytes elements, such as potassium, calcium, sodiumand chlorine. If you don't replace the fluid you lose during exercise,your heart rate increases and your temperature rises, putting you at

risk of dehydration as well ascompromising your workout.

To stay well hydrated during exercise, the American College ofSports Medicine recommends that you drink eight glasses of waterevery day and more on days when the temperature and humidityare high.

Drink at least one glass of water before and after your workout andevery 10 to 15 minutes during your workout to replace fluid lost inperspiration. Avoid substituting coffee, tea or soda for water,because they often contain caffeine, which acts as a diuretic thatcauses your body to lose even more water.

Water is generally the best way to replace lost fluid, unless you'reexercising for more than 60 minutes. In that case, sip a sports drinkto help maintain your electrolyte balance and give you a bit more

energy from the carbohydrates in it. The sodium in sports drinksalso helps you rehydrate more quickly.

Signs and symptoms of inadequate hydration may include:

Thirst Fatigue Irritability Dry Skin

Loss of Coordination Mental Confusion

Elevated Body Temperature Diminished Urine Output

Let experience be your guideWhen it comes to eating and exercise, everyone is different. So payattention to how you feel during your workout and your overallperformance. Let your experience guide you on which pre- andpost-exercise eating habits work best for you

Source:By Mayo Clinic Staff 2006 www.mayoclinic.com


5/8

PHOTOS FOR THE MONTHWINTER TRAINING

Fitness test Monday night, pushing forpersonal bests

Dark cold runs in the evening, and theyare so dedicated to their training

Saturday morning with a bit of sun for

toning session

Teachers from Primary Schools training

on their holidays (energizer bunnies);Tanya (Maralinga), Leslie (Dandy South),

Roslyn (Hampton Park)

So what are the benefits?- Did you know that the human

body expends up to 30% more

energy (fat) in the winter monthsexercising outdoors? Your bodyexpends more energy outdoorsto stay warm.

- Wear layers so you can layer offas you get warm and layer onduring the cool down. Dontwear a t-shirt and 1 big hugejumper because that minimizesthe energy loss.

- If you want results for Spring andSummer you train in winter! Yes,the base of fitness you build in

winter will make you far moreeffective for weight loss and fatloss in spring and summer.

What changes will you notice atsessions.- The warm up will be a little longer

just to make very sure we haveincreased blood flow to the majormuscle groups.

- Your trainers will be getting involvedin the sessions a little more toensure you stay motivated.

- There will be a bit more cross-training especially in toning sessionsto make sure you stay warm and toprevent injury.

- More endurance cardio work. Winteris the time of year to build a solidfitness base then in late winter itgets tougher with intervals to helptone you up.

- Your trainers will be reminding you tolayer off at the start and layer on atthe end.

- Your trainer is going to push you alittle more to make sure you staypositive.

- Lets go people, good effort, greatwork ethic is what you are going tohear at training

So, the message this month folks iswinter and colder weather can be yourfriend just take the first step and get toyour sessions and your trainers will takecare of the rest.

Have a great month.

Regards

Larry CohenDirector.

WINTER MEETING@ FASTA PASTA


6/8

ReferralsHelp a friend to have fun reachingtheir health and fitness goals too!

Your friend will thank youand so will we!

At Step into Life we value yourpatronage and the people yourefer to 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 programincludes every Step into Life venue in Australia. The person you

refer can attend at the venue of theirchoice.

The referral gifts:

You may choose to receive either 2 movie tickets or a $20 Coles-Myer voucher

for each friend who joins Step intoLife as a result of your referral.

OR

Franchise DirectoryVIC

Balwyn NorthBeaumarisBendigoBentleighBox HillCamberwellCarlton NorthCaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendonElthamElwoodFrankstonGreensboroughHamptonHawthornHeidelbergHoppers CrossingIvanhoeKewKeysboroughMalvernMill ParkMoonee PondsMornington

Mt WaverleyMurrumbeenaNewtown - GeelongNarre WarrenRingwoodPort MelbourneReservoirSouth YarraTemplestoweThornburyVermont southWellington - SaleWerribeeWheelers Hill

WilliamstownYarraville

QLDBroadbeachCabooltureChermsideEverton ParkKawanaPacific PinesRunaway BayRedcliffeWilston

ACT

GungahlinANU

NSWAlburyAvalonBalmoralBaulkham HillsBlacktownBlakehurstChipping NortonCronullaDrummoyneEarlwoodGlebeGlenmore ParkLeonayManlyMirandaParramattaPeakhurstPenrithQueens ParkRose BayRushcutters BaySans SouciShellharbourSt ClairTamworth

Terrigal

NTCasuarina

SACampbelltownBlackwoodGolden GroveMagillMorphett ValeMitchell ParkMt GambierModbury

Port LincolnProspectWest LakesHenley BeachHallett Cove

WACanning ValeHillarysIlukaSubiacoWilletton

SUSPENSION / MISSEDCLASSES

Funny thing . . . if you want to enjoythe fitness benefits of the program,you actually have to BE AT THE

CLASS.We know there are sometimesunavoidable time conflicts, but wewould much prefer you to make up aclass than to miss a session entirely.

Missed classes need to be madeup within the same calendarmonth, or you will find yourselfcharged for the extra session.Please call your Trainer if you planto attend a session other than theone for which you are booked.

If you are going away, and requireSuspension, please complete aSuspension form, or inform yourTrainer in writing at least 24 hoursprior to the Suspension period.

Healthy RecipeHearty vegetable soupwith chickpeas

Healthy Ingredients:

2 teaspoons Olive Oil1 large brown onion, chopped2 teaspoons groud turmeric1 teaspoon groud coriander2 teaspoons ground cumin5 cups chopped vegetables (see note)3 cups reduced salt vegetable stock2 cups water415g can chopped tomatoes400g can chickpeas, drained, rinsed, cup flat-leaf parsely, chopped

Method:

1. Heat oil in a large saucepanover medium-high heat. Addonion. Cook for 3 minutes. Addspices and firm vegetables(such as pumpkin, potatoes,carrots, capsicum and celery).Stir to coat.

2. Stir in stock, water, tomatoesand chickpeas. Bring to theboil. Reduce heat to medium-low. Simmer, uncovered, for40 minutes or until vegetablesare soft. Add tendervegetables (such as beans,broccoli, peas, zucchini). Cookfor a further 5 minutes. Stir inparsley. Season with salt andpepper. Serve.

Notes:We used pumpkin, carrots,beans, capsicum, celery, broccoli andpotato but you could use anyvegetables.

Source: Super Food Ideas - August2004

We do it outdoors


7/8

FASTA PASTAEYSBOROUGH

330 CHELTHAM ROAD

KEYSBOROUGH

9769 1999FAX: 9769 0799Manager: Shane

Receive 25% off!(not valid on public holidays or on other

promotions)

SOUTH EASTERNCHIROPRACTIC

CENTRE

292 CORRIGAN ROAD

KEYSBOROUGH

9798 1402

Dr. Jose & Dr. Kevin

Complimentary Initial ConsultationValued at $70

& $30 off Orthotics if prescribed

CAF SHOP G1 PARKMORESHOPPING CENTRE

Ph/fax: 9769 1466

Manager: Matthew Ong

Receive a FREE hot drink with any mealpurchase.

NOBLE MENSHAIRDRESSING

1B FRANK STREET

NOBLE PARK9562 4771

Hairdressors:Dominc, Tony & Trish

Receive 15% off haircutDo colours and ladies hair too

401 PRINCESS HIGHWAY,

NOBLE PARK

NOBLE PARK - 9547 5977Manager: Maria

Receive 2 FREE weekly movieswith any new release movie rental

www.videoezy.com.au

Waverly GardensVillage Cinemas

WAVERLY GARDENS

SHOPPING CENTRE

9558 4866Manager: Anthonywww.villagecinemas.com.au

$6 Bargain Screen& $8.90 New Release Tickets

MOBILE MASSAGE

DONNA COMES TO YOU!

0427 978 860Remedial Massage

Therapist: Donna Fincham

Receive 50%offyour first consultations& 10% offconsultations thereafter.

WAVERLY GARDENS

DANDENONG

9546 8721 Manager: Gary

9706 8211 Manager: Greg

Receive 10% off all items in store(excluding sale items)

Specialists in Asics, Brooks, Nike, AdidasFootwear, Clothing & Equipment

BUDJET BUYS17 BUCKLEY STREET

NOBLE PARK

9547 6712

Manager: Craig

Recieve 10% off

(discount excludes milk)

PARKMORE SHOPPINGCENTRE

9798 2716

Open till 10pm every night.Owner: Simon Receive 15% OFFANY SUBS (limit 1 per person)

SHOP 8 320-326CHELTHAM ROADKEYSBOROUGH

9769 1536Owner: Andrew Spend over $50 and receive 10% off

PARKMOREPHYSIOTHERAPY

330 CHELTENHAM ROAD

KEYSBOROUGH

9769 1677

Lachlan KellawayClive Pereira

A flat fee of $50 for all visits (ie no initial visitcharge of $55). Pensioners of health care card

holders get an additional $5 off.

BE HEALTHYHEALTHY FOODS

236 LONSDALE STREET,

DANDENONG ARCADE

SHOP 139792 1693

Nutrionist: Steve Ankers

This store already gives 20% off Body BuildingSuppliments, we Receive 20% off all other

suppliments

NUTRIONIST

MARIA COMES TO YOU 0431 704 406

Nutrionist: Maria Pantelidis

Receive first consultation FREE & 10% offsecond

alindas Beauty SaloonNOBLE PARK

Waxing, pedicures, manicures

& facials

9558 4279

Beautician: Salinda

If get 3 things done,Receive the 4thfor FREE

COMES TO YOU! 0417 524 464

CHRISTINE HARPER

Sells isotionic formulas for nutients that areabsorbed quicker than tablets into the

bloodstream.Receive 10% off

LONSDALE STREETDANDENONG

9792 2578Manager: Darren

GET YOUR BOOTCAMP GEAR HERE!Members Receive 10% off.

Excluding sale items.

SPRINGVALE9547 4774

Michelle Karton

We each have a lifetime of treasured moments & there are many ways toremember them. Creative Memories Consultants make a difference in the waypeople remember, celebrate & connect. Members Receive Extra Free Gift

Members Benefits Just show your S.I.L key ring to receive discounts


8/8

Monday6:00 am

Toning

6:00 pm

Cardio

7:15 pm

Cardio

Tuesday4:45 pm

Toning

6:00 pm

Toning

7:15 pm

Toning

Wednesday6:00 am

KickBoxing

6:00 pm

KickBoxing

7:15 pm

Kids

7:15 pm

KickBoxing

Thursday9:30 am

Toning

6:00 pm

Toning

7:15 pm

Toning

Friday6:00 am

Cardio

Saturday8:00 am

Cardio

9:00 am

Toning

Sunday Athletics Track 5pm, Noble Park (Ross Reserve)

Training Sessions suitable for ages 13 and up, caters for all fitness levelsCardio 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.

Kickboxing Self defence moves to combine a cardio and toning workout in one.

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

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

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

Kids Session Fun & training for kids for ages 6 to 12 years. First session FREE

Training Session Breakdown ~ What to Bring to Each Session (Fitball, Resistance Band, Boxing Gloves, MP3 Player)MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

TONING CARDIO TONING CARDIO TONING CARDIO TONING CARDIO

6am6 pm

7:15 pm

4:45 pm6 pm

7:15 pm

6 am6 pm

7:15 pm

9:30 am6 pm

7:15pm

6 am9 am 8 am

2nd

July 3rd

July 4th

July 5th

July 6th

July 7th

July

FITBALLCARDIO ON

ROADSFITBALL KICKBOXING

RESISTANCEBANDS

CARDIO INPARK

WEIGHTSCARDIO IN

PARK

9thJuly 10thJuly 11thJuly 12thJuly 13thJuly 14thJuly

WEIGHTSCARDIO IN

PARKWEIGHTS KICKBOXING FITBALL

CARDIO ONROADS

RESISTANCEBANDS

CARDIO ONROADS

16thJuly 17thJuly 18thJuly 19thJuly 20thJuly 21stJuly

RESISTANCEBANDS

CARDIO ONROADS

RESISTANCEBANDS

KICKBOXING WEIGHTSCARDIO IN

PARKFITBALL

CARDIO INPARK

23rd

July 24th

July 25th

July 26th

July 27th

July 28th

July

FITBALLCARDIO IN

PARKFITBALL KICKBOXING

RESISTANCEBANDS

CARDIO ONROADS

WEIGHTSCARDIO ON

ROADS

30th

July 31stJuly 1

stAugust 2

ndAugust 3

rdAugust 4

thAugust

WEIGHTSFITNESS TEST

@ 6:30PMWEIGHTS KICKBOXING FITBALL

CARDIO INPARK

FITNESS TEST @ 8AM

6thAugust 7thAugust 8thAugust 9thAugust 9thAugust 10thAugust

RESISTANCEBANDS

CARDIO INPARK

RESISTANCEBANDS

KICKBOXING WEIGHTS CARDIO ONROADS

FITBALL CARDIO ONROADS

JULY ~ TIMETABLESessions areheld at

Wachter ReserveKingsclere Ave.KeysboroughMelways Ref

Page 89 E8

BookingsAre required forALL Sessions

RainingCardio sessions arestill held outdoors

Tues to ThursSessions

(except 9:30am) &Mon 6am are held

at DandenongSouth Primary

School until the endof winter.

LocationCorner of KirkhamRd & William Ave.Turn down William

Ave.Melways Ref Page

90 D10

29 - fresh air newsletter july 2007

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