61- fresh air newsletter march 2010 keysborough

8/12/2019 61- Fresh Air Newsletter MARCH 2010 Keysborough

1/8


2/8

Training ClubAchieving your goals at Step into Life

New MembersWelcome!

Sarah Hurst Charmaine Sproul

Welcome Back!

Salinda Dias Trish Griffin Anita Plavic

Goal 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(you can 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 February: 50 points

Angela Hatzis

200 pointsSam Von Dinkage

500 pointsCristina CvetkoskiHenryka Zabawaski

1000 pointsJan Cogger

1500 pointsZofia Oktaba

Member BirthdaysHappy Birthday!

Receive 3 free extra sessions as a gift*!(gift will expire end of the month, so use it before then)

6th Miranda Edwards

7th Sophia Wong

7th Jodie Sparkes

12th Asija Rizvanovic

13th Ben Holian

13th Elizabeth Stewart

19th Narell Potter

Book these free sessions with your Trainer

Directors Desk continued

f you can do more than 1 session per week then that is a bonus. More strength base sessions means more strength! I would loveo hear about your progress, so drop me an email and let me know how you are going. [email protected].

Check out the new excellent outdoor fit ball holders on the next page under the merchandise section. No more chasing your fit ballaround the field when the wind blows and you could always let Fido have a spanking new water bowl!

All Step into Life trainers nationally will be rolling out new group outdoor personal training programs in the coming weeks whichmeans more tough sessions to whip you into shape.

Have a fantastic time training and enjoy the Strength Base Challenge.

Regards

Larry CohenDirector

Well Done Guys!

Show off your hardwork by purchasingyour Training Clubawards points shirt

for $22

Member AchievementsCongratulations to the following members who went up a fitness category this month!

Please give me more to write about here guys, email me, record it in your diaries, eg.. your first fun, bootcamp, your first own run, down a pant size, loss of kg etc.

Fit. Cat. 5 (intermediate runners)Tracey Nelson, Julie Gubbels, Sarah Hurst

Fit. Cat 6 (advanced runner)Angela Hatzis

Fit. Cat 7 (super runner)Roshelle Cerveira


3/8

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

Events What is happening? Id love to join in!WHEN EVENTTYPE DETAILS

TIMES

Mon Mar 8 WHY?? WHY WEEK for SiL VictoriaExplanations during sessions as to why

we do these things

All sessionsthis week

Sun Mar 14th FUN RUN Fun Run - Run For Kids 14.1km &5.7km

Run/Walk

Sat Mar 27th

Sun Apr 4

th

Tues Apr 6th

FITNESS FITNESS TESTAchieve your Goals, Create more

targets to hit!

8am Sat7pm Sun6am Tues

Sun Mar 28th BENEFITS Roller Skating in Dandenong &SiL Keysie Benefits MeetingCome, see & understand the many

benefits offered to you!

1pm to 4pm

Sun Apr 11th

PACKAGE Fitness Test TrainingBe taught the correct tips & tricks toadvance your skills, improve your

Personal Bests & be able to achieveother goals!

SundaysFitness Test

Training5:30pm

Mon Apr 19thSat Apr 24th

FRIENDS Bring a Buddy WEEK SiL VICBring as many buddies to as many

sessions as you can this week

EverySession

ALL week

Sun Apr 25th

BENEFITS Go Carts & Benefits MeetingSat May 1st PACKAGE BootCamp & PowerFlex

Friday Packages begin for 8 weeks

BC 6:30pmPF 6:30pm

Melissa VaillantMel has been a

member of Step into Life

Keysborough since April 2008

SiL Keysies Member RewardsMember of the month will eitherreceive Unlimited sessions*for the month or a $50 S.I.Lclothing merchandise voucher**must be redeemed before the end of the month.

Member Profile

Athlete Style Singlet Competitor T-shirt Fit ball bowlS

$36.00 $38.00 $6.00Choose your style: Athlete Singlet or Competitor T-shirt.

Questions.Where were you born?I'm an Aussie!!! First generation, Born in Oakleigh Hospital!!

What is your current profession?

Public Servant!! Yeah! Yeah! You ALL know where!!!

What sport have you been involved with during your life/bestachievement?Umm basically Volleyball hard court and indoor beach my whole life!! Iusually did all the field events at school!

What is your favourite naughty treats?Well Well Well where to begin!! Probably easier to say what i don't like!!But at the mo it's BEER!!!!

What primary and secondary school did you attend?Primary school - Hughesdale primary, Secondary school - Our Lady of theSacred Heart (Bentleigh) Can't you tell! After all i am a Lady!!

What is the nicest thing anyone has done for you?.The Nicest thing!! Various people have done nice things for me! But isuppose the nicest thing for me is when true friends are there for me when

i need them and are supportive of me even when i want to throw in thetowel! They believe in me!

What is something we would have never guessed about you?Hmm! I hate talking to people on the phone!! I prefer texting! And yes Ionly talk when I am around people!!!!! I am quiet at home!!!(ok stoplaughing) Oh yeah I also love using exclamationmarks!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

What is your goal for the next six months exercises or other?To lose everything I have put back over the last 3 months and basicallycommit to training and commit to myself! (easier said than done)

Interest and hobbies?Obviously at the moment it's BEER, but I love Volleyball though i haven'tplayed for awhile, Reading and music!! OH!! ROCKBAND!!!!!!!!!!!

What is your favourite session and what results have you seen sincestarting SIL?Ha Ha, i love and hate all sessions. The variety is what keeps me workingout interestingThe main result i wanted was to get out of bed with no or minimal backpain. That has been achieved! Now to get rid of more weight and moreinches!!


4/8

Health & FitnessThree Common Nutriti1. I dont need to worry about what I eat

It is never okay to not take an interest

fuelling your body with high fat, low fibtilt. The immediate impact of a diet higenergy levels, fatigue and possibly eve

In the long-term illnesses such as hear

be far more likely. There is never a goultimate aim of a well balanced nutritio

2. Bread, potatoes and most carbohydra

Despite many fad diets calling for theextremely valuable and add an array o

minerals. Choosing the right kind of ca

breads, pasta, sweet potatoes and vegloss success is balance and moderation3. Red meat has no part in a healthy bal

Red meat can be an extremely valuabl

lean and trim all visible fat prior to coo

protein. Once again moderation is thepork per day.

Chirnside Park Sports Co.Clients of Step into Life wilof 20%off and thats notAll of the staff have profesOnce ordered, the shoesThe only commitment fro

Hope to be fitting your feeChris TelleySports Co. (cp) field repm:0413 103 047 ( 11amp:9726 5091e:[email protected]

Shop 508Chirnside Park shopping cMaroondah hwy 3116

rticlen Myths

because I exercise a lot and my weight is oka

in what you are putting into your body. Fo

re, nutritionally poor food, your engine ish in fat and sugar and low in fibre and nutn greater likelihood of getting sick.

t disease, certain cancers, type 2 diabetes

d excuse to not eat well. Starting with a fus diet is a great goal for anyone to have.

e-rich foods are fattening

limination or reduction in carbohydrate-ricnutrients to our diets including carbohydr

bohydrate-rich food is the key. Low glyce

gies are perfect to include on a daily basis..

nced diet

food in our diets. When selecting red me

king. Red meat is an excellent source of ir

ey; we only need approximately 100g of

is coming to you with an exclusive deal. So whatl be able to purchase footwear and apparel withll, the best part of this offer is we come to you!sional training to distinguish what shoes are bestill be on your feet within two weeks.you is that you place a deposit (30%) when ord

soon!

esentative6:30pm)

.au

entre

Chris will be at our Benefitsmeeting March 28th

1pm ~ 4pm for our firstfittings & orders

od is your fuel. If you are

ot going to be operating at fullitionally rich foods are low

and various bowel problems will

w small changes with the

h foods, these foods areate, fibre, vitamins and

ic index foods including grainy

The key to long-term weight

t always choose cuts that are

n and zinc, B vitamins and

ooked beef, lamb, chicken or

is the deal?discount

for you.

ring.


5/8

Our Yearly Social & Active Benefits EventsMAR

2010

SiL KeysieBenefits

Meeting &Roller

SkatingMarch 28

th

1pm 4pm

SEP

2010

Punish the

Groom& his men

APR2010 SiL Keysie

BenefitsMeeting &Go CartsApril 25

th

1pm 4pm

OCT2010 Keysie

Competition

MAY2010 WinterLunch

MeetingMay 30

th

1pm 2pm

NOV2010 SiL KeysieBenefits & Ten

Pin Bowling

JUN2010 Step into Life

VictorianMini Olympics

Lets all goand rave

andcompete toshow how

good & loudwe are!

DEC2010 Christmas Lunch

JUL2010 Winter

DinnerMeeting

JAN2011

Fund RaisingFitness Event

AUG2010 Sumo

Wrestling

FEB2011 SiL Keysie

Benefits & Pool

Local news Page 1 continued....

Fitness Tests to track how youre going, BootCamps to push you even more, come Saturday morning we finish up at our cafe.To help with setting and achieving goals, keeping up to date with competitions that run - to assist all this also we have our Benefits below.


6/8

Healthy RecipeAt Last - Guilt Free Eating!

ApricotYogurtSlice

Ingredients (No. of Serves 12-16 slices)

2 cups (320g) chopped dried apricots2 cups (200g) low fat toasted muesli1/2 cup (50g) shredded coconut2 x 9g sachets (1 pack) Jelly Lite Peach Apricot1 cup (250ml) natural yoghurt

MethodPreparation Time:15 minutesSetting Time: 4-6 Hours1. In a large bowl mix together the apricots, muesli &coconut.

2. Dissolve the 2 x 9g sachets of jelly crystals in 250 ml hotwater and stir through the muesli mix with yoghurt.3. Press mixture into a shallow tin and place in refrigeratorto set for 4 to 6 hours. When set, cut into slices.

Source:The Biggest Loser Official Australia Sitewww.thebiggestloser.com.au

----------------------------------------------------------------

SiL Strength Base Challenge

1. It is made up of 34 exercises in total. It involves own bodyweight exercises; fit ball and some band work.

2. The idea is to do 1; 2 or 3 sets of each exercise andrecord the reps.

3. There should be minimal rest time between eachexercise.

Exercise sheets are available to current members from yourtrainer upon request.

Referrals Thanks for Referring Your FriendsAt Step into Life we value your patronage and the people yourefer to our program.

In return for your support we would like to show our appreciation byrewarding you with a gift from the national referral program.

The national referral program includes every Step into Life venue inAustralia. The person you refer can attend at the venue of their 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.

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

Members BenefitsDiscounts & Offers

Please support our national and local traders, and takeadvantage of the discounts they offer. Simply, show youre Stepinto Life key ring to the staff of participating outlets.

SUBSCRIBE & SAVE OVER 43%Treat yourself and your partner, mate or even your neighbour andsubscribe to Men's Health and Women's Health magazine for JUST$26 every quarter by automatic credit card payment. You'll SAVE amassive $85 off the full price in the first year. Plus both of thesefantastic magazines will be delivered direct to you FREE. Also, thisoffer is RISK FREE - you can cancel at anytime, no questions asked!SAVE yourself over 43%www.subscribetoday.com.au/8201

Fresh Right Now

Planning your shopping?

Want to eat healthy butcant keep track of the fruit

& veggies in season?

www.FreshRightNow.comThe easy way to find out what is in season.


7/8


8/8

Franchise Directory

We do it outdoors

VICCaroline Springs

CaulfieldChelseaCheltenhamCranbourneCroydonDiamond Creek NEDoncasterEssendonElthamElwoodGlen IrisGreensboroughHamptonHawthornHeidelberg

IvanhoeKewKeysboroughLilydaleMalvern EastMill ParkMoonee PondsMordiallocMorningtonMt WaverleyMurrumbeenaMT ElizaOakleigh NEWPakenhamPort Melbourne

ReservoirRichmondRingwoodSouth YarraSt KildaSunburyTemplestoweThornburyTorquay NEWVermont SouthWantirnaWellington - SaleWheelers HillWilliamstown

WodongaYarraville

New ZealandAucklandBrowns Bay

QLD ContStanthorpe

Wilston

SANovar GardensCampbelltownBlackwoodGawlerGolden GroveFlagstaff HillKensington GardensMawson LakesMitchell ParkMt GambierModburyNorthgate

North HavenProspectSalisbury NEWWest LakesHallett CoveSeacliffUnley/Goodwood

WAAlexander HeightsCanning ValeCarineCarramar NEWCockburn CtrlEdgewater

Ellenbrook NEWIlukaKingsley NEWMargaret RiverStirlingSouth PerthSwan ViewQuinns RocksWillettonWembley

VICBalwynBeaumarisBendigoBentleighBerwickBox HillCamberwellCarlton

Become a TrainerGet qualified

Step into Life has a fantastic opportunity for you to become a qualifiedPersonal Trainer.

We are inviting Step into Life members that would like to learn aboutbecoming a Personal Trainer to an obligation free information session. Wewill tell you how easy it is for you to become a qualified Personal Trainer.

Every member that attends the Info session will automatically receive a$500 voucher towards the cost of a Cert IV Personal Trainer.

Call1 300 134 136for more details

We have Franchise territories available throughout Australia andNew Zealand.

f you know any trainers or people with an interest in health and fitness thatwould love to run their own Franchise business, please let them knowabout this exciting opportunity. $1000 referral bonus for any one you referhat becomes a Franchise owner.

Toning Rotation what to bring to toning sessionsPLEASE NOTE THE CHANGES IN THE ROTATION ARE NOW

MONTHLY

MARCH TONING SESSIONS ARE FITBALL

APRIL TONING SESSIONS ARE WEIGHTS

MAY TONING SESSIONS ARE RESISTANCE BAND

Dont have your own? Youll need one. You may purchase one from your trainer

Fitballs55cm Blue or Green $50.50

65cm Blue or Green $59.00

75cm Blue or Green $65.00 Resistance BandsGreen (Light) $30

Red (Medium) $32

Blue (Hard) $37

NSWAlburyBaulkham HillsBlacktownBlakehurstCollaroyCoogeeCranebrookDrummoyneEarlwoodEnfieldFrenchs ForestGlebeGlenbrookGlenhaven NEWGlenmore Park

KellyvilleManlyMaroubra NEWMirandaMosman NEWMona Vale NEWParramattaPeakhurstPenrithPymble NEWQueens ParkRose BayRushcutters BaySans SouciSt Clair

St IvesSutherlandTerrigalThornton/DungogNEWWarners BayW. Pennant HillsWilloughby

QLDBroadbeachBuderimCaloundraEverton ParkForest Lakes

KawanaLockyer ValleyMackayMorningsideRunaway Bay

61- fresh air newsletter march 2010 keysborough

Documents