44- fresh air newsletter october 2008 keysborough

8/12/2019 44- Fresh Air Newsletter OCTOBER 2008 Keysborough

1/8

Directors DeskExpanding andGrowingDear Members, Family and Friends

Over the past few weeks you have woken up at your usual time toattend the early morning class or you have driven home from workto go to the evening class at your venue and what have younoticed?

Its lighter! There seems to be more people out and about, walking,exercising and riding bicycles. You are not wearing 7 layersofclothing and it is not as cold as it was a few weeks ago. Yes,spring is in the air!

We are all creatures of habit and as soon as the weather starts tochange so a trigger seems to go off and a message is sent to thebrain that says Its time to start exercising. I need to dosomething about my fitness.

It happens every year at this time.

This trigger sets the phone ringing at Step into Life offices withpeople enquiring about what we offer and how they can getstarted. Come and try a free session. We say.

Continued on page 2

Local NewsOCTOBER PROMOWin a Polar RS200 Heart Rate Monitor & Footpod(worth $448) www.pursuit-performance.com.auTo Earn a Ticket:Bring a Friend to complete 3 FREE sessions(must be completed in 1 week)Raffle will be drawn 1

stNovember

Only for Keysie Members (odds are great)

Hilly WednesdaysWednesday 15

th& 29

thOctober 6:30pm

sessions will be held at Endeavour Hillsto add some Hills to our sessions.

ANNUAL STEP INTO LIFE BALLSat 18thOctober

Get your entries and money in by 11thOctober!

SOCIAL EVENT OF THE MONTH ROLLER SKATINGWhere: 41 Princess Hwy, DandenongWhen: Friday 31

stOctober

Time: 7:30pm ~ 10:30pmCost: $6 (is our discounted price)RSVP: pls let your trainer know by Sat 25

th

Events are for current members & their Partner/Family

October 2008, Issue 25Step into Life KeysboroughPhone: (03) 8502 8775E-mail:[email protected]

TimetableMON 6:00pmCardio

7:15pmCardio

TUES 6:00pmToning

7:15pmToning

WED 6:00amCardio

6:30pmCardio

THU 9:30amToning

4:15pmCard/box

6:00pmToning

7:15pmToning

FRI 6:00amCardio

4:15pmPowerFlex

SAT 7:45amKickboxing

9:00amPowerFlex

10am coffee at Fiori Caf,parkmore shopping centre.

4:15pm sessions are at Dandenong South P.SSaturdays 10am for weekly coffee club & Fiori Caf.Sundays 5pm @ Yarraman Park Primary School, social sports.

After 3 months in the making, it wast a pregnancy or anengagement that they announced but another form of partnershipwas added to the relationship of Tan & Izzy Step into LifeBerwick! From loving members to loving business partners.

Congragulations guys, they start in Feb, so if you know anyoneup that way tell em that Tan and Izzy are coming!Yes B.I. s Tan & Izzy

Step into Life Berwick

Another Henderson baby!Congragulations to Paul & Shaz (Hendos)Who are expecting their second baby.

PUNISH THE TRAINERSFor team whip ass is on Sat 11

th

Oct at 10am @ Wachter Reserve

BOOTCAMP PACKAGE

Fridays 7pm Oct 17th~ Nov 7thRoster form on White Table,Enter by 13

thOct

Spring,

DaylightSavings,Greatsunny

mornings& the

Saturdaymorning

Kickboxers


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Training ClubAchieving your goals at Step into Life

New MembersWelcome!

Jill De Fiuppis Shane Hollow

Hayley Muir Kerry Sarris

Mel Francis

Goal setting is a key element to gaining fitness, weightloss and improved health benefits. At all Step into Lifesessions we add training points to your training club tally(you can see your total on your fortnightly performancereport).

Points gained are a measure of your commitment to yourtraining.

Ask your instructor to help you set some time lines for

your goals.

Awards achieved in September:

50 pointsSharon JacksonHenryka ZabawskiTina BlagojevicAshlea SmithJasmine LindsaySam Lindsay

200 pointsChloe TrindallShevy Manoharan

500 pointsDorsha TongJan Co er

CONGRATULATIONS!!Members are now awarded with their training club tshirt when

they achieve a target.Wear it with pride, youve earned it!

Directors Desk continuedNow we are very excited to announce that the residence of Browns Bay in Auckland NZ can also come try a free session with the launch of thefirst Step into Life franchise in New Zealand.

This time of the year is a very important time for all Step into Life Franchisees, its the start of the growth period for their businesses. As you areall no doubt aware your trainers do a fantastic job in helping you to achieve your health and fitness goals. This dedicated group of fitnessprofessionals main objective is to provide you with a fun and enjoyable experience every time you attend Step into Life.

They are not just qualified and highly skilled trainers they are Step into Life Enter-trainers a unique trainer that can entertain and train andensure you have a fun workout. I received an e-mail from a client in WA telling me what a wonderful trainer she has and how Step into Life haschanged her life. She could not thank her trainer enough for helping her achieve all that she has. The best way that you can thank your trainer isby telling other people about the great experience you have had and referring them. In business the greatest compliment that can be paid iswhere a current client is willing to recommend the services of the business to others.

Give a friend the gift of improved health and fitness this spring and your trainer will show their appreciation with movie tickets or a gift voucher.

Enjoy the warmer weather, smell the fresh air and love doing it outdoors.RegardsMark Cohen, Director

Member BirthdaysHappy Birthday!

These people receive 3 FREE extra sessions tocomplete this month

5th Maree Folino 6th Jessica Guest

6th Denise Robinson 7

th Rachel Warner

8th Melissa Vaillant 8

th Paul Henderson

8th Jill Davis 10

th Dianne Goldsbury

10th Joanne Matse 11

th Shivani Keecha

12th Suzi Cvetkoski 12th Trish Lear

13th Cathy Hudson 20

th Jason Mongomery

21st Donna Fincham 23

rd John Mitchem


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Merchandise www.stepintolife.com.au/treat-yourself.php

Spandex tights Just $44.00 Retails in stores for $69+

Be active in our stylish 3/4 lengthSpandex Tight.

Designed to give your body freedomof movement while exercising. Utilizethe stretch mesh inserts for acomfort fit. Back storage pocket.

WHATS HOT:

Check out the new WHATS

HOT tickeron Treat Yourself

on www.stepintolife.com

Members

ProfileRaymond Wong

Raymond joined Step into Life

Keysborough in January 2007

Questions..Where were you born?

ChinaWhat is your current profession ?

Tax Accountant

What sports have you been involved with during your life /

best achievement ?

Swimming and Walking

What is your favourite naughty treat ?

Beer and Yum Cha

What primary school and secondary school did you attend?

Hong Kong Pui Lup Primary School and Ricci Matthew

Secondary School

What is the nicest thing anyone has ever done for you?An organised weekend away

What is your goal for the next six months exercise or other?

Well if I can stick to all SIL sessions I am doing well. I want to

grow some vegies in my backyard.

Interests and hobbies

Beer, reading newspaper, walking my dog, yum cha, cook the

food I like and sleep.

What is your favouite session and what results have you seen

since started SIL?Well, honestly, I joined SIL because my wife wanted to join. I

went for her company. At some point, I suppose I could benefit

from it too so I worked harder, even Aaron noticed it too. I thinkthe toning session is good. I tried on e kick boxing session

which was fun too.

It is good to exercise to balance the offie work all the time. I

managed half to most the exercises in the session. Flexing and

stretching are good too for my arms and shoulders to undo the

tension due to working on the computer for a long period of

time.

EventsOct 11th

Saturday

PUNISH YOUR TRAINERS

For the winning team of members

10am @

Keysborough

Oct 12thSunday

FUN RUN Melbourne Marathonwww.coolrunning.com.au

Morning5.5, 10, 21,42km Runs

Oct 17thFriday

BOOTCAMP 7pm to 8pm

Oct 18thSaturday

SIL VIC EVENT Step into Life BallStart putting some money aside forthis

Evening

Oct 24thFriday

BOOTCAMP 7pm to 8pm

Oct 26thSunday

FUN RUN Spring into Shape #2www.ausrun.com.au

Morning4/8kmrun/walk

Oct 31st BOOTCAMP 7pm to 8pm

Oct 31stFriday

SOCIAL SkatingDandenong Skate world

7:30pm to10:30pm

Dec 5thFriday

SOCIAL SIL Christmas PartyWe need some ideas for venue

7:00pm

Jan 4thSunday

SOCIAL - Beach BBQ in Chelsea 12:00pm

Feb 6thFriday

Keysie & Endeavours Anniversary 7:00pm

JOIN US

Every Saturday 10am at Fiori Caf for our Coffee Club


4/8

Health & Fitness ArticleStrong ABS!!Phase 1

Diaphragmatic breathing(Abdominal tightening on outward breath): Lying on your back, place your hands over yourabdomen. Inhale and allow your belly to rise as it fills with air. Exhale through your mouth as you tighten your abs,pulling them in towards your spine. Your stomach should flatten, not bulge, as you exhale.

Kegels(Pelvic floor contractions): Can be done in any position. Tighten and hold for 5 seconds. Do several times aday.

Pelvic Tilt: While lying on your back with your knees bent, tilt your pelvis backward as you tighten your abs and exhale.Try to bring your belly button to your backbone as you push your low back into the mattress/floor. Hold for 5 seconds,inhale, and relax.

Stretch out the kinks: Lie on your back with arms and legs out straight, palms up. Bend at the ankles so toes areaiming for the ceiling, tighten thigh muscles and push knees into the bed. Pull your abdominal muscles in and flattenyour back. Squeeze your shoulder blades together and elongate your neck. Press your hands back into the bed andhold this for a few seconds, then relax. This allows your muscles to contract isometrically (without changing length),which is safe on the body and provides an easy readjustment to normal posture after birth.

Active posture check: Standing tuck your chin in to elongate the neck, pull your shoulders down and back, tightenyour abdominal muscles while pulling your belly into your backbone, tighten your pelvic floor, keep knees soft, andincrease the arch in your foot.

Phase 2

Bridges: Lying on your back with knees bent, contract your abdominal, buttock, and pelvic floor muscles, and raise hipsup off the floor. Hold for 5 seconds and relax down slowly. The farther your feet are from your buttocks the morechallenging it will be. Bridging can also be progressed by lifting one leg while up in bridge position but you must beable to keep hips level to do this.

Heel Sliding: Lying on your back, tighten your abdominal muscles and do a pelvic tilt. Slowly slide out one leg at a timewhile tying to maintain your pelvic tilt. You can progress to sliding both legs out together as long as you can keep thepelvic tilt and not allow the back to arch. Always bring legs back one at a time.

Phase 3

Curl ups: Lying on your back, begin with arms outstretched, exhale, and pull your belly into your spine as you slowly reach with

your hands towards your knees. Only roll up until your shoulder blades lift off, then inhale and slowly lower. Be sure yourstomach flattens (not expands) as you rise. Also, do diagonal curl ups by reaching right arm past left knee as you curl up, andvice versa. Increase difficulty by changing arm positions, from easiest to hardest arms outstretched, arms crossed acrosschest, and arms crossed behind head.

Single leg lowering: Lying on your back with knees bent, do a pelvic tilt and lift one leg up. Straighten out the leg,maintaining pelvic tilt as you return leg. Progress by lifting both legs and doing a bicycle motion. Your abdomen shouldbe flattening with exhale, not bulging.

Double leg lowering: Maintain pelvic tilt as you lower your legs, starting with knees bent and straightening legs out asyou lower. Only lower as far as you can maintain your pelvic tilt. Once you feel your back begin to arch, return legs oneat a timeto starting position. Double leg raisingwill work your hip muscles and is too much pressure on your spine andabdominal muscles LOWER with both legs but RAISE one at a time.

by Jack Eason Rowe, MBA, CSME, PhD


5/8

Fun RunsSPRING INTO SHAPE SERIES I ~ 4kmName Division

PlaceTime Time

Per KmDhani Chandra 137

th 34.09 8.32*

Robert Formoso 18th 22.00 5.30

Shevy Manoharan 36th 28.32 7.08*

Wayne Abrehart 29th 24.08 6.02

DINGLEY DOZEN 6kmAaron Edwards 14

th 33.26 5.34

Alison Van Rooyen 30th 56.30 9.25*

Brent Van Rooyen 20th 56.30 9.25Greg Telley 9

th 28.48 4.48*

Jasmine Lindsay 11th 34.44 5.47*Joanne Matse 20

th 39.00 6.30

Ly Holian 22nd

39.39 6.36*Marie Papillon BRONZE 29.56 4.59*Melissa Vaillant 25

th 42.47 7.08*

Paul Issai SILVER 23.07 3.51Robert Formoso 10

th 29.05 4.51

Sam Lindsay 17th 36.38 6.01*

Shevy Manoharan 19th 42.47 7.08*

Tanya Thomson 27th 46.13 7.42

Tanya Whiteside 20th

39.00 6.30Tricia Suttie (3km) 7

th 27.04 9.01*

Wayne Abrehart 15th 33.35 5.36*

*Personal Bests for this distanceCongrats to all members on their results especially forShevy, Dhani, Ly, Alison & the Van Rooyen babieswho competed in their first fun runs. A lot of thesemembers havent even run 6km before and stillachieved personal bests!

PhotosSaturday morning kickboxing Photos


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ReferralsThanks for Referring Your Friends

At Step into Lifewe value yourpatronage and the people you refer toour program.

In return for your support we would like toshow our appreciation by rewarding you witha gift from the national referral program.

The national referral program includes everyStep into Life venue in Australia. Theperson you refer can attend at the venue oftheir choice.

The referral gifts:

You may choose to receive either

2 movie tickets or

a $20 Coles-Myer voucherfor each friend who joins Step into Life as

a result of your referral.

OR

http://www.stepintolife.com.au/tell-a-friend member.php

Healthy RecipeAt Last - Guilt Free Eating!

Tuna and Macaroni bake

Ingredients:200 g macaroni, cooked1 X 110g can tuna in springwater1/2 tablespoon margarine, mono- or poly-unsaturated1 X 210g can tomato soup, (or equivalent amount of dicedtomatoes)2 stalks celery, chopped1 medium onion, chopped1/2 cup grated reduced fat cheddar cheeseoregano, parsley, thyme, basil, to taste

Method:1. Preheat oven to 180C.2. Drain tuna and break into flakes.3. Fry onion and celery in melted margarine.4. Mix in tomato soup (or crushed tomatoes) and herbs

and stir well.5. Arrange alternate layers of macaroni and tuna sauce in

a lightly greased casserole dish, sprinkling each layerwith a little cheddar cheese.

6. Bake uncovered for 25 to 35 minutes, or until sauce isbubbling.

Members BenefitsSUBSCRIBE &

SAVE OVER 43%Treat yourself and your partner, mateor even your neighbour and subscribe

to Men's Health and Women's Healthmagazine for JUST $26 every quarterby automatic credit card payment.You'll SAVE a massive $85 off the fullprice in the first year. Plus both ofthese fantastic magazines will bedelivered direct to you FREE. Also,this offer is RISK FREE - you cancancel at anytime, no questionsasked! SAVE yourself over 43%www.subscribetoday.com.au/8201


7/8

Members BenefitsDiscounts & Offers

Please support our local traders, and takeadvantage of the discounts they offer. All you needto do is show youre Step into Life key ring to thestaff of participating outlets.

NEW ONES!

DANDENONGSKATE CENTRE41 PRINCESS HWY

DANDENONG9794 8039

Receive 20% off

KINGSCOMPLEX

366 BOUNDARY RD

DINGLEY9558 3222

Receive 10% off

LE MANSGRAND PRIX

11-55 WATERVIEW CLOSE

DANDENONG SOUTH

8787 8178

Receive 15% offMembers Prices &

$5 off membership ifnot a member

Receive 10% off anymeal

Healthy Choices areavailable

0422 248 283

Children related to acurrent SIL membersreceive 25% off the

session feesSOUTH EASTERN

SUBURBS

MOBILE COMES TO YOU

Receive 50% offyour first

consultations& 10% off

consultationsthereafter.

PARKMORE OSTEOPATHY159 KINGSCLERE AVE, KEYSBOROUGH

9711 7562

receive concessionrates.

Chelsea

Denise Robinson ~ 0411 411 833

Receive 10% off allconsults. Rebateavailable withManchester Unity

SOUTH EASTERNCHIROPRACTIC CLINIC

292 CORRIGAN ROAD KEYSBOROUGH9798 1402

Complimentary InitialConsultation Valuedat $70 & $30 offOrthotics ifprescribed

159 KINGSCLERE AVE,KEYSBOROUGH 9711 7562

receive 10% off allconsultations

1800 087 374

Receive Special Rates& Exclusive KeepFitwaiting periods waivedfor claiming on yourtraining.

Become a TrainerGet qualified

Do you love what your Personal Trainerat Step into Life does? Have you everthought about becoming a PersonalTrainer?

We want you!

We are seeking qualified trainersto work at Step into Life.

Step into Life has a fantastic opportunity for you to

become a qualified Personal Trainer.

We are inviting Step into Life members that wouldlike to learn about becoming a Personal Trainer toan obligation free information session. We will tellyou how easy it is for you to become a qualifiedPersonal Trainer.

Every member that attends the Info session willautomatically receive a $500 voucher towards thecost of a Cert IV Personal Trainer with furtherscholarship discounts available.

Call 1 300 134 136for more details

Franchises Available$1000 Referral Bonus

We have Franchise territories availablethroughout Australia and New Zealand.

If you know any trainers or people with aninterest in health and fitness that would love torun their own Franchise business, please letthem know about this exciting opportunity.

$1000 referral bonus for any one you referthat becomes a Franchise owner.


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Franchise DirectoryMembers BenefitsDiscounts & Offers

Please support our local traders, and take advantage ofthe discounts they offer. All you need to do is show youreStep into Life key ring to the staff of participating outlets.

CAFSHOP G1 PARKMORE SHOPPING CENTRE

9769 1466

Receive aFREE hotdrink withany mealpurchase.

NOBLE PARK - Cnr Douglas St & HeatheronSANDOWN Cnr Princess Hwy & Browns Rd

Receive aFREE bottled

water,yoghurt orapples with

everysub/wrappurchase

FANCY FILLINGSPARKMORE SHOPPING CENTRE

9700 2500

Receive10% off

401 PRINCESS HIGHWAY, NOBLE PARK

9547 5977

Receive 2FREE

weeklymovies

with anynew

releasemovierental

WAVERLY GARDENS 9546 8721DANDENONG 9706 8211

10% off all

items instore(excludingsale items)

LONSDALE STREET, DANDENONG

9792 2578

Receive10% off.

FASTA PASTAEYSBOROUGH

330 CHELTHAM ROAD KEYSBOROUGH

9769 1999

Receive10% offYOUR

MEALS &DRINKS!

VALUE HEALTH

PARKMORE SHOPPING CENTRE

receive10% off

BUDJET BUYS

17 BUCKLEY STREET, NOBLE PARK

10% off(discountexcludes

milk)

SPRINGVALE9547 4774

ReceiveExtra Free

Gift

SHOP 40 ENDEAVOUR HILLSSHOPPING CENTRE

20% off*Excludesspecial We do it outdoors

VICBalwynBeaumarisBendigoBentleighBerwick (Jan 09)Box HillCamberwellCarltonCaroline Springs (Jan09)CaulfieldChelseaCheltenhamCranbourne

CroydonDoncasterEssendonElthamElwoodEndeavour HillsGlen Iris (NEW)GreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysborough

Lilydale (NEW)Malvern EastMill ParkMoonee PondsMorningtonMt WaverleyMurrumbeenaNewtown-GeelongPakenhamPort MelbourneReservoirRichmond (NEW)RingwoodSouth YarraSt KildaSunburyTemplestoweThornburyVermont SouthWantirna (NEW)SaleWerribeeWheelers HillWilliamstown

QLDBroadbeachBuderimEverton ParkKawanaLaidley (NEW)MackayPacific PinesRunaway BayWilston

SACampbelltown

BlackwoodGawlerGolden GroveKensington GardensMawson LakesMorphett ValeMitchell ParkMt GambierModburyNorthgateNorth HavenProspectWest Lakes

Henley BeachHallett CoveSeacliffUnley

WACanning ValeIlukaNorth BeachSubiacoSwan ViewWilletton

ACTGungahlinANU

NSWAlburyAvalonBalmoralBaulkham HillsBlacktownBlakehurstBurwoodCamdenCollaroyCranebrook (NEW)Cronulla

DrummoyneEarlwoodFrenchs ForestGlebeGlenmore ParkKellyvilleMirandaParramattaPeakhurstPenrithQueens ParkRose BayRushcutters Bay

Sans SouciShellharbourSt ClairSt Ives (NEW)TerrigalW. Pennant Hills (NEW)

New ZealandAucklandBrowns Bay (NEW)

44- fresh air newsletter october 2008 keysborough

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