46- fresh air newsletter december 2008 keysborough

8/12/2019 46- Fresh Air Newsletter DECEMBER 2008 Keysborough

1/8

TimetableMON 9:30am

Kickboxing6:00pmCardio

7:15pmCardio

TUES 6:00pm

Toning

7:15pm

ToningWED 6:00am

Cardio6:30pmCardio

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.

From 8 th December tonings sessions are fitballFrom 22 nd December tonin sessions are Resistance Bands

Directors DeskA time of giving

Dear Members, family and friends

The time of giving is upon us once again. Christmas / New year is atime to give gifts and spend quality time with family and friends. Lastmonth I wrote about stress and in particular financial stress andbuying gifts can definitely add to your financial stress!

Do we ever stop to think about if the gifts we give last or do theysimply provide instant gratification at the time and meet our obligationto buy a gift? At Step into Life we would like to give you a gift - a giftthat lasts and one that will provide lasting happiness and not just amoments joy and that is the gift of health. Step into Life would like togive you our members a gift at this time of year a $50.00 GiftVoucher for you to give a special person.

We would like you to pick someone in your life and help get themstarted on the road to improved health and fitness. All gift vouchersentitle the bearer to 3 free sessions at any Step into Life Franchisenationally. All vouchers will be valid until February 28 th, 2009. Anyperson that becomes a Step into Life member prior to the 28 th Februray 2009 as a result of your Gift Voucher, you will recive aFREE Christmas Gift Pack .

We are excited about our Christmas Gift Pack which includes amesh cap; water bottle; pair of socks and a shoulder bag. Please seethe Merchandise section within and www.stepintolife.com/treatyourself

When you are not shopping or eating at pre-Christmas parties writedown what is going to happen to your training regime over theChristmas and New Year break. Well it is a break but it cannot be abreak-down!Write it down now! Write down what your break routine will be. Youshould include the dates of December 1 st to January 31 st and planwhat is the minimum you will expect from yourself during this period.

Your list could include: 2 training sessions with SIL / week; 1 walk perweek; Say no to the 3 rd helping!; Be conscious of my eating anddrinking behaviour etc. Most of all have fun and have a great break .Chat to your trainer about the closure dates of your Franchise if any.From all of us at Step into Life Head Office we wish you and yourfamilies everything of the best and a prosperous new year.

RegardsLarry Cohen, Director

Local NewsNew Communitity Local Store Benefits, see page 5 for coupon.PowerFlex sessions will come to a close in December but willbe held every now and then as a package (like the bootcamps)

December 2008, Issue 27 Step into Life KeysboroughPhone: (03) 8502 8775E-mail: [email protected]

Friday December 5 is our Christmas BBQParty is at Braeside Park 6pm to 10pm,Sheets are on white table at sessions to let usknow if you are coming & what you are ableto bring.

Congratulations Wayno & Michelleon their baby Charlotte!Charlotte was born on the 25 th ofNovember at South EasternHospital.Wayno has been very tired attraining as he tries to handle tennis,work, SIL training and being a Dad.

We are closed 24 th December. We return on3rd January at kickboxing & then on SundayFor our social event at the beach at 1pm.

Wishing everyone a Merry Christmas,by now members have used theirChristmas present of 2 FREE sessionsin November. The last part of your giftis a FREE bootcamp in January but theentry form has to be in before the 24 th December. Merry Christmas


2/8

Training ClubAchieving your goals at Step into Life

New Members Welcome!

Elaine FearnlyGoal setting is a key element to gainingfitness, weight loss and improved healthbenefits. At all Step into Life sessions we addtraining points to your training club tally (youcan see your total on your fortnightlyperformance report).

Points gained are a measure of yourcommitment to your training.

Ask your instructor to help you set some timelines for your goals.

Awards achieved in November:50 pointsShane HollowMel FrancisJill De FiuppisElaine FearnleyEdwin Keecha

200 pointsDhani ChandresegranJasmine LindsaySam LindsaySuzi Cvetkoski

1000 pointsRoslyn Grassham

CONGRATULATIONS!!Members are now awarded with their training club

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

Member Birthdays Happy Birthday!

As a birthday present from Step into Life, Members receive 3FREE extra sessions to complete by the end of this month

1st Elena Senise

4 th Tanya Whiteside

15 th Henryka Zabawski16 th Jan Cogger

17 th Silvana Moslih

26 th Diedrie Nurhadi

Keysies Super Achiever for November

Shevy ManoharanShevy began training with us in May 08.

In September 08 Shevy increased his sessions to 3 a week and since then he has seen great progress:

Gone from fitness category 4 to 5 (closing in on 6!) Gone from using 4kg weights to 7kg in toning sessions Has not missed any of his 3 sessions a week always makes up ones he does miss. Completes his training diary & wears his shirt at every session Attends social events & fun runs (dingley dozen & spring into shape) Shevy has completed all the August, October & November Bootcamps As a result to this progress he has lost over 15kg in weight & reduced in measurements.

Awesome work Shev!


3/8

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

Christmas Gift PackMesh Cap; Shoulder bag; Water bottle and a Pair ofsocks.

These items are normally $55.00 - NowJUST $35.00 (incl gst)

Special offer valid until December 23 rd , 2008.

Questions.. Where were you born ?Oakleigh hospital

What is your current profession ?Primary School Teacher

What sports have you been involved with during your life /best achievement ?Used to go to the gym but didnt like it indoors, I love it outdoorsat step into life.

What is your favourite naughty treat ?I love a little chocolate

What primary school and secondary school did you

attend?Clayton North Primary School and Oakleigh high school

What is your goal for the next six months exercise orother?To Improve my sprint times and reduce my time per km in runs.Tone up a bit more and eat a bit healthier.

Interests and hobbiesAussie rules footy and anything active outdoors, love moviesand meeting new people.

What is your favouite session and what results have you

seen since started SIL? Cardio games and circuits, results have been in my corestrength and before I started I couldnt run at all!S.I.L is great and has given my confidence to try new things. Icompeted in the alice springs masters games!

EventsWhat is happening? Id love to join in!

Dec 5 th Friday

SOCIAL SIL Christmas PartyBBQ & Sports at Braeside Park

6pm to10pm

Jan 4 th Sunday

SOCIAL - Beach Games & BBQ inChelsea

1:00pm

Feb 27 th Friday

Keysie & Endeavours SIL VenueAnniversary

7:00pm

Mar 14 th Saturday

SOCIAL - Go Cart 1:00pm

Apr 4 th SOCIAL Trainers Birthday Party 1:00pm

Member ProfileRoslyn Grassham

Photo above is from Roz running in this years Keysie Comp.Roz has been a member of Keysie Since January 2006


4/8

Exercises for Burning Body FatExercises help to keep your body mentally and physically fit. Read on to know about exercises for

burning body fat.

The slow, aerobic and long duration exercises that involve the major muscle groups are known as the fat burning exercises. While doingfat burning exercises, the body burns the calories of fat with low intensity cardio exercises. While doing aerobic exercises, your body usesa higher percent of fat for fuel. Approximately 60% of the total calories burned during a low to moderate aerobic exercise are from fat. Asthe intensity level increases, the body switches from using fat as the primary source of fuel to using readily available carbohydrates. Basedon this most people assume that the low to moderate intense level gives you the most fat calories burned, however, it is all relative to thetotal calories burned during exercise.

How do Exercises Help to Burn Body Fat?

Appetite Regulation - The various fat burning workouts would help you to regulate your appetite. Many people think exercises increaseappetite and extra food has to be eaten to negate the amount of calories burned. But, this is wrong.

Increase in Metabolism - Regular exercises increase the rate of metabolism. For instance, if you walk for half an hour after a moderateexercise, it would increase your metabolism by eight folds. This is considered as the greatest benefit of exercise for burning fat.

Increases Fat Burning Enzymes - Regular exercises increase the level of the fat-burning enzymes in the muscles. These enzymes help toburn calories of fat efficiently.

Maintains Muscles - Regular fat burning exercises strengthen the muscles and also help to maintain their size. Lack of exercise wouldweaken the muscles and reduce the ability to burn calories.

Changes Body Chemistry - Regular exercises help to maintain the hormonal balance of the body. Chemicals such as endorphins aresecreted, while exercising and they help to reduce fat storage and alleviate stress. Fat burning exercises also reduce digestive disordersand speeds up the transmission of the food flow in the bloodstream.

A Few Fat Burning Exercises

Aerobic Dance - This workout helps to burn stored fat. If this exercise is combined with diet control, the body will burn fat and alsostrengthen leg muscles. An hour of aerobic dance will burn around 330 calories.

Aerobic Exercises - Aerobic exercises burn the fat tissues around the abdomen and also improve the fitness of the upper and lower bodymuscles.

Cardio Exercises - The cardio exercises not only burn the unwanted fat tissues but also help to strengthen the major muscle groups. Anhour of cardio exercises would burn 480 calories.

Water Aerobics - This exercise improves one's fitness level and also burns fat. It strengthens the muscles of the lower and upper bodymuscles. Around 350 calories are burned in an hour of water aerobic exercises.Biking - This exercise develops and strengthens the thigh muscles and also burns the stored fat. It helps to improve the fitness level andreshapes ones body. Biking helps to reduce the abdominal fat and to maintain the healthy level of cholesterol and blood pressure.

Cycling - Apart from burning fat, it improves the fitness of the leg and the thigh muscles. You could burn around 350 calories of fat bycycling for an hour.

Walking - This exercise helps to keep your weight under control by burning fat. Those who are obese and lead a sedentary lifestyle canincrease their fitness levels by taking up walking, since this the best form of exercise to start with. Walking exercise helps in working out ata steady pace, for an extended period of time, which is the most effective way to burn fat.

If you are a beginner, it is wise to follow the instructions of a professional trainer. It will hardly take a couple of weeks to learn the basicexercises, but you should educate yourself on how to do the exercises correctly and safely. Before you start on an exercise regime ensureto understand the outcome of your exercise program. An exercise program will not only help in losing weight, but will also help you sleepbetter, work better and overcome stress.

By Maya PillaiSource: www.buzzle.com/articles


5/8

Achievement

I love how seriously some memberstake bootcamp. Go Recruit Lindsay!

BootCamps

Spring into Shape Results III4km

Name DivPlace

Time TimePer Km

Dhani Chandra 73 rd 33.04Shevy Mano 31 st 27.10Rob Formoso 9 th 20.00Paul Issai 6 th 15.19After this 9am event the 4 of them completed a

bootcamp at 12:30pm. Well Done guys!

Izzy ran in the Bentleigh Festival Fun Run, heldon the 16 th of November. He was the first adult to

cross the line. It was an 3KM race,He ran it in 10.30 3.30 per KM.

Congragulations Izzy!

Keysies RavingFan of NovemberShivani Keecha

Shivani began SIL in December 07. Shivanihas been a committed member to 3sessions per week & has completed 7bootcamps. Shivani is always wearing herSIL gear to all sessions, and is constantlyraving about Step into Life! So often in factthat now her sister (Dhani), Brother in Law(Shevy) & recent recruit husbad (Ed) aremembers at S.I.L Keysie.Congragulations Shivani!-----------------------------------------

Coupon for Budjet Buys &Step into Life Keysborough

17 Buckley Street, Noble Park

Store Hrs 9am to 5:30pmMonday to Friday

9am to 5pm Saturday10am to 2pm Sunday

Spend $10 or more (members recieve 10% off)Cut out & Present this coupon below at the store(they will stamp it) then you take it back to yourtrainer to claim 2 FREE extra sessions to be

competed in December 08.Limit of one claim per member.


6/8

Healthy RecipeAt Last - Guilt Free Eating!

Seared Beef with beans, balsamic & treviso saladIngredients (serves 4)

200g green beans, topped Olive oil spray 4 (about 125g each) beef sirloin steaks, excess fat

trimmed 1 treviso lettuce, leaves separated, washed, dried,

coarsely torn 1 x 400g can cannellini beans, rinsed, drained 1/2 cup fresh continental parsley leaves 40g low-fat feta, crumbled

2 tbs balsamic vinegar 1 tbs fresh lemon juice

Method

1. Cook the green beans in a medium saucepanof boiling water for 2 minutes or until brightgreen and tender crisp. Refresh under coldwater. Drain.

2. Preheat a chargrill on high. Lightly spray witholive oil spray. Add the beef and cook for 2minutes each side for medium or until cookedto your liking. Transfer to a plate and coverloosely with foil. Set aside for 3 minutes to rest.Slice the beef diagonally across the grain.

3. Place the beef, green beans, treviso, cannellinibeans, parsley, feta, vinegar and lemon juice ina large bowl. Season with pepper and tossgently to combine.

4. Divide the salad among serving bowls. Serveimmediately.

ReferralsThanks for Referring Your Friends

At Step into Life we value your patronage andthe people you refer to our program.

In return for your support we would like to show ourappreciation by rewarding you with a gift from thenational referral program.

The national referral program includes every Step intoLife venue in Australia. The person you refer canattend at the venue of their choice.

The referral gifts :You may choose to receive either

2 movie tickets or a $20 Coles-Myer voucher

for each friend who joins Step into Life as a result ofyour referral.

OR

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

Members SUBSCRIBE & SAVE OVER 43%Treat yourself and your partner, mate or even your neighbour and subscribe to Men's Healthand Women's Health magazine for JUST $26 every quarter by automatic credit cardpayment. You'll SAVE a massive $85 off the full price in the first year. Plus both of thesefantastic magazines will be delivered direct to you FREE. Also, this offer is RISK FREE - youcan cancel at anytime, no questions asked!

SAVE ourself over 43% www.subscribetoda .com.au/8201


7/8

Members BenefitsDiscounts & Offers

CAFSHOP G1 PARKMORE SHOPPING CENTRE

9769 1466

Receive a FREE hotdrink with any meal

purchase.

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

Receive a FREEbottled water,

yoghurt or appleswith every sub/wrap

purchase

FANCY FILLINGSPARKMORE SHOPPING CENTRE

9700 2500

Receive 10% off

401 PRINCESS HIGHWAY, NOBLE PARK9547 5977

Receive 2 FREEweekly movieswith any new

release movie rental

WAVERLY GARDENS 9546 8721DANDENONG 9706 8211

10% off all items instore

(excluding saleitems)

LONSDALE STREET, DANDENONG9792 2578

Receive 10% off.

FASTA PASTAEYSBOROUGH

330 CHELTHAM ROAD KEYSBOROUGH9769 1999

Receive 10% offYOUR MEALS &

DRINKS!

12 Douglas Street, Noble Park 9562 3720

FREE Business Shirtcleaned with EverySuit or 10% off Dry

Cleaning &Alterations.

110 Hemmings St Dandy West 9791 7498

Members receive FREEuse of the Dogwash

Facilities. B.Y.OShampoos, towels etc.

BUDJET BUYS17 BUCKLEY STREET, NOBLE PARK

10% off (discountexcludes milk)

SPRINGVALE9547 4774

Receive Extra FreeGift

SHOP 40 ENDEAVOUR HILLS SHOPPING CENTRE9706 2234

20% off*Excludes special

items

Become a TrainerGet qualified

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

Step into Life has a fantastic opportunity for you tobecome 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.

Call 1 300 134 136 for more details

We have Franchise territories availablethroughout Australia and New Zealand.

If you know any trainers or people with an interestin health and fitness that would love to run theirown Franchise business, please let them knowabout this exciting opportunity.

$1000 referral bonus for any one you refer thatbecomes a Franchise owner.


8/8

Franchise DirectoryMembers 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.

DANDENONGSKATE CENTRE41 PRINCESS HWY

DANDENONG9794 8039

Receive 20% off

KINGSCOMPLEX

366 BOUNDARY RDDINGLEY9558 3222

Receive 10% off

LE MANSGRAND PRIX

11-55 WATERVIEW CLOSEDANDENONG SOUTH

8787 8178

Receive 15% offMembers Prices & $5

off membership if not amember

Receive 10% off anymeal

Healthy Choices areavailable

0422 248 283SOUTH EASTERN SUBURBS

Children related to acurrent SIL membersreceive 25% off the

session fees

MOBILE COMES TO YOU0427 978 860

Receive 50% off yourfirst consultations

& 10% offconsultations

thereafter.

PARKMORE OSTEOPATHY159 KINGSCLERE AVE, KEYSBOROUGH

9711 7562

receive concessionrates.

ChelseaDenise Robinson ~ 0411 411 833

Receive 10% off allconsults. Rebateavailable withManchester Unity

SOUTH EASTERNCHIROPRACTIC CLINIC

292 CORRIGAN ROAD KEYSBOROUGH9798 1402

Complimentary InitialConsultation Valued at$70 & $30 off Orthoticsif prescribed

159 KINGSCLERE AVE,KEYSBOROUGH 9711 7562

receive 10% off allconsultations

1800 087 374

Receive Special Rates &Exclusive KeepFit waitingperiods waived forclaiming on your training.

We do it outdoors

VICBalwynBeaumarisBendigoBentleighBerwick (Feb 08)Box HillCamberwellCarltonCaulfieldChelseaCheltenhamCranbourneCroydon

DoncasterEssendonElthamElwoodEndeavour HillsGlen Iris (NEW)GreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysboroughLilydale (NEW)Malvern EastMill ParkMoonee PondsMorningtonMt WaverleyMurrumbeenaNewtown-GeelongPakenhamPort MelbourneReservoirRichmond (NEW)RingwoodSouth YarraSt KildaSunburyTemplestoweThornburyVermont SouthWantirna (NEW)Wellington - SaleWerribeeWheelers HillWilliamstownWodonga

QLDBroadbeachBuderimEverton ParkKawanaLaidley (NEW)MackayPacific PinesRunaway BayWilston

SACampbelltownBlackwoodGawlerGolden GroveKensington GardensMawson LakesMorphett ValeMitchell ParkMt GambierModburyNorthgateNorth HavenProspectWest LakesHenley BeachHallett CoveSeacliffUnley

WACanning ValeIlukaNorth BeachSubiacoSwan ViewWilletton

ACTGungahlinANU

NSWAlburyAvalonBalmoralBaulkham HillsBlacktownBlakehurstBurwoodCamden

CollaroyCranebrook (NEW)CronullaDrummoyneEarlwoodFrenchs ForestGlebeGlenmore ParkKellyvilleMirandaParramattaPeakhurstPenrith

Queens ParkRose BayRushcutters BaySans SouciShellharbourSt ClairSt Ives (NEW)TerrigalW. Pennant Hills (NEW)

New ZealandAucklandBrowns Bay (NEW)

46- fresh air newsletter december 2008 keysborough

Documents