Director’s Desk One of the team?

Dear Members, family and friends, Step into Life is a very close knit family and community and this tight community is hit very hard with sad news. It is with deep regret that I need to inform the Step into Life family of the passing of one of our team. Paul Garbellotto of Step into Life Greensborough who passed away last week in tragic circumstances. Paul was a former member of Step into Life before becoming a Franchise owner and a valued member of the Step into Life family. Paul was a bubbly and vibrant personality and he will be deeply missed. On a lighter note - What are we up to? Well, we have a lot on the go and some exciting items too! Since returning from the USA, the Step into Life think tank has been in full swing and a GOPT (group outdoor personal training) re-vitalization program is currently under way. This means that all members will start seeing and feeling some tough love new training

programs which is great for results and variety. All of the GOPT programs are being re-inspired including cardio; toning; boot camp; power flex; fit ball and boxing. We will also be implementing new theories on heart rate zones for training. In August I will be undertaking a national road show to roll out these items to Franchisees nationally, so stay tuned… We are very excited about our group social media strategy which has been rolled out to all franchisees nationally. Step into Life members will have the benefit of local franchise social media news; state media news and national news. Please visit us on:- facebook.com/stepintolife twitter.com/StepintoLifeAus and please visit the Step into Life You Tube channel youtube.com/silcommunity Step into Life Victorian sites...

https://www.facebook.com/StepintoLifeVictoria

http://twitter.com/#!/StepintoLifeVic

Continued on next page

Local News

Just a reminder the Keysie Ball is fast approaching! Have we got your RSVP? Pre-drinks & chat at the bar at 5:30pm, but must be there latest by 6:15pm to get in!! TIP:

I would also like to share one more trick with you for winter – meal strolls. After eating a meal like dinner in your home which is nice and warm with the heating on, metabolism is encouraged to slow down due to the warm temperature and low activity levels. After dinner walk out the front door and walk say 5 houses up the road and back again - 2 to 10 minutes is adequate. The fresh cool air and the activity will help your digestion and increase your metabolism.

July 2011, Issue 58

Step into Life® Keysborough Wachter Reserve, Kingsclere Avenue

Phone: (03) 8502 8775 Mb: 0423 852 262 E-mail: keysborough@stepintolife.com

Timetable Monday 6:00am

Kickboxing 7:15pm

Cardio

Tuesday 6:00am Toning

6:00pm Toning

7:15pm Toning

Wednesday 6:00am Cardio

6:00pm Cardio

7:15pm Kickboxing

Thursday 6:00pm Toning

7:15pm Toning

Friday 6:00am Cardio

Saturday 8.30am Kickbox

To all cardio sessions need to bring your own boxing gloves. Don’t have your own? You may purchase one from your trainer.

Please note that if wet weather evening toning sessions & Saturday mornings will be held at Dandenong South Primary School Hall.William Avenue, Melway Ref Pg. 90 D10

Boxing Gloves Available in S, M, or L Standard or Fingerless $25

Also available to assist is Polar Heart Rate Monitors Many models available from $120

Boxing Gloves Available in S, M, or L Standard or Fingerless $25

Congratulations to Maria & Tom who are now husband & wife after a beautiful wedding over the weekend! Maria trained hard at all her sessions & it certainly paid off as she looked amazing on the day! After their 9 week honeymoon we’ll see Maria back at the park.

Now is a great time to achieve those things that are in the back of your head and always thinking about that you still want to do (in regards to your health, fitness and appearance). Create your own personal steps to achieve them and use events around you as markers to train for short term goals. See our New Local and State Events pages!

Training Club Achieving your goals at Step into Life®

New Members

Welcome! Lia Hunter

Goal setting is a key element to gaining fitness, weight loss and improved health benefits. At all Step into Life sessions we add training points to your training club tally (you can see your total on your fortnightly performance report). Points gained are a measure of your commitment to your training. Ask your instructor to help you set some time lines for your goals.

Awards achieved in June: 50 points

Jake Lucas Kristel Fersterer Deb Thompson Dragana Vrankovic Alex Thach 200 points

Zijad Skenderovic Selma Music 500 points

Alun Roberts Hector Carballido 2000 points

Jeannette Anthony

Member Birthdays

Happy Birthday! These current & past members receive 3 FREE extra sessions to do this month as a birthday gift on us!

1st – Joy Karton

1st – Lauren Swierzbiolek

1st – Sue Summons

2nd

– Hector Carballido

5th – Celestine Pau

12th – Deb Thompson

17th – Jo Blinco

18th – Rosa Battaglia

24th – Anita Plavcic

28th – Zofia Oktaba

31st – Rob Formoso

Director’s desk continued:

In the May issue of Fresh Air I asked for feedback from members on a weight loss / nutritional program. I want to thank the 190 members that took the time to provide me with feedback, it is appreciated. We have been involved in talks with a few leading experts in this field with the goal of adopting a program that best suits the needs of Step into Life members and those talks are progressing very well. The July issue of Fresh Air is a great time to remind members of the multitude of benefits of outdoor training. I would like to focus on one of those benefits in particular which is energy expenditure. Exercising outdoors in a cooler climate expends up to 30% more energy during the actual session and accounts for a higher metabolism post session – so this is good news! If it is colder like it has been in Victoria and NSW, take advantage of this to expend more energy this winter and be leaner for spring. The theory of increased energy expenditure in cooler climates is dependent on the clothes you wear during the session. The trick is to wear layers. Layer off during the warm up and layer on during the cool down. When you commence your main training segment after the warm up you should feel a little chilly but knowing you will warm up during the vigorous main segment. Stay well and train hard. Regards Larry Cohen, Director

Well Done Guys!

You can award yourself

& show to others the time & effort you have

put into your training by purchasing your

Training Club awards points shirt for $25

See the photos page of the members with their

200+ awards

Member Profile

Questions… Where were you born? I was born in East Melbourne but it’s so long ago now that I can’t remember the hospital! What is your current profession? I’m an Administration Officer in Local Laws for City of Greater Dandenong. What sports have you been involved with during your life/best achievement? Gymnastics, netball, tennis, roller skating, actually pretty much everything else when I was young. After I got married I had a go at basketball for a while and had a try at our volleyball competition at work. Making the Victorian Titles in Gymnastics would have to be my best achievement and doing my Debutante on roller skates! What if your favourite naughty treat?

Oh wow, way too many to choose from so I’ll stick with WINE! (Although wine is from fruit, so not sure how naughty it really is. Heeee) So I would have to say McDonalds. What primary and secondary school did you attend? Stella Maris Primary School, Mentone Girls High & Sandringham Tech What is the nicest thing anyone has done for you? This is a tough one, my husband Mark for putting up with me for the last 32 years and marrying me twice! (We renewed our vows on our 10

th wedding anniversary), the weekends away he has

organised and being patient and supportive when I didn’t complete the Kokoda Track last year. What is your goal for the next 6 months, exercise or otherwise? With winter here, getting to class would be a good start. But I’d have to say my goal is to keep motivated, be positive and loose a few kilos. Interests and Hobbies? Having a few wines with friends, camping, reading, and just chilling . What is your favourite session and what results have you seen since starting SIL? Agh not sure I could say I have a favourite but cardio is fun (sometimes!!) But I also enjoy the toning sessions. I’m definitely fitter than I was 12 months ago and I think I have found a couple of new muscles under my padding .

Julie Capper Jules has been a

member of Step into Life

Keysborough since March 2010

SiL Keysie’s Member Rewards Member of the month will either receive Unlimited sessions* for the month or a $30 S.I.L clothing merchandise voucher* *must be redeemed before the end of the month.

Glucosamine $56.10 Omega 3 Fish Oil $63.80 Muscle & Cell $52.80 Multivitamins $52.80

Glucosamine $56.10 Omega 3 Fish Oil $63.80 Muscle & Cell $52.80 Multivitamins $52.80

Go to www.stepintolife.com/treat-yourself.php

To view more great specials!

Merchandise –

“Get Healthy on the inside”

Returning Tuesday August 2nd – Stay tuned for the next topic…

Listen live on http://www.3aw.com.au/ to the Step into Life segment on afternoons with Denis Walter at 2.45pm Tuesdays - 3AW693 - P: 9690 0693

Health and Fitness - Nature’s foods

So often nutrition messages are about what foods to avoid or minimise in your diet. Here are two of my favourite nutritional foods. Both are packed full of all the right stuff to assist in enhancing health and promoting longevity. Think of ways in which you might be able to include these super foods in your diet, your body will thank-you for it.

Legumes

Legumes are plant-based food including beans, peas and lentils. They add a valuable source of protein to anyone’s diet with very little fat and no cholesterol. Legumes are low glycemic index and are an excellent source of both soluble and insoluble fibre. These three properties ensure they have a positive effect in regards to our blood sugar levels, our gut and heart health. In addition legumes are packed full with a range of vitamins and minerals, in particular folate (folic acid), calcium, magnesium, phosphorus and potassium. Although dried beans are preferable, canned is a great convenient option. Canned is higher in sodium but rinsing the beans under water can assist to reduce these levels slightly. Vegetarians should definitely be including legumes in their diet but even for meat eaters legumes can be a great substitute for meat a couple of times a week as a way of reducing the overall saturated fat content in your diet. For example, why not try a lentil bolognaise instead of meat or a curry using chickpeas instead of chicken. Other ideas to include legumes in your diet include:

Homemade hummus: chickpeas, garlic, lemon juice, olive oil into a food processor – great with carrot and celery sticks or used on a sandwich instead of butter or margarine

Baked beans on toast – make your own, they taste so much better than the canned variety

All legumes are great to bulk up soups

Chia seeds

These tiny seeds really do pack a punch in terms of nutritional content and value. They are becoming more and more readily available with many supermarkets stocking them in the health food section. They are packed full with healthy polyunsaturated fats including both omega-3s and omega-6s. Chia seeds are in fact the richest plant source of omega-3 fats. In addition they provide a great source of protein, calcium, iron, zinc, fibre and a range of antioxidants. All these nutritional properties make chia seeds fantastic in terms of health aiding in the prevention of heart disease and assisting in lowering cholesterol. The easiest and best way to include chia into your diet is to sprinkle a tablespoon onto your breakfast cereal in the morning or make up your own muesli and add chia seeds as one of the ingredients.

Vicky Kuriel - BSc.(Exercise Physiology), Master of Nutrition & Dietetics (APD), Sports Dietitian

Local Events (July to November )

Next Benefits Meeting 1pm on Sunday, July 24

th at DSPS Hall

Next Fitness Test – 7pm Mon, Aug 9

th & 6am Tues Aug 10

th

Next BootCamp Package Begin – 6:30am Saturday, Aug 13

th

Special Competition Event Will you get to Punish the Trainers?

Competition Starts – August 1st, Winners

of event will get to Punish the Trainers after kickboxing Saturday, 4

th September.

Keysie Competition 19

th November (instead of Kickboxing)

9am

See next page for State Events.

Awards for 200+ in June Finally our points drought is over!

State Events (August to March)

AUG Sun 21

st

Sandy Point Half

www.starttofinish.com.au

5km Run/Walk

10km Run

21.1km Run

AUG Sun 28

th

De Castella Fun Run

www.decastellarun.com.au

5km Walk/Run

10km Run

15km Run SiL Event! Teams of 3-5 Awards for Best venue & Best Team Spirit!

AUG Sun 14

th

City to Surf

http://www.city2surf.com.au/

SEP Sun 18

th

Spring into Shape

www.starttofinish.com.au

4km Walk/Run

8km Run

SEP Sun 25

th

Dingley Dozen (Braeside Park!)

www.dingleydozen.asn.au

3km Walk

6km Run

12km Run

OCT Sun 9

th

Melbourne Marathon

www.melbournemarathon.com.au

3km Walk

5km Run

10km Run

21.1km Run

42.195km Run

OCT Sun 23

rd

Spring into Shape II

www.starttofinish.com.au

4km Walk/Run

8km Run

NOV Sun 27

th

Spring into Shape III

www.starttofinish.com.au

4km Walk/Run

8km Run

NOV Sun 6

th

#2 – DEC 4TH

, #3 – JAN 22ND

, #4 – FEB 26TH

http://www.starttofinish.com.au Tri-athlonS

Race #1 Brighton Race #2 Mordialoic

Race #3 Elwood Race #4 Sandringham

FE

B Queen of the Lake

www.starttofinish.com.au

MA

R Dandy Creek Dash (Jells Park)

www.starttofinish.com.au

5km Walk/Run

10km Run

MA

R

Toughest Bloke & Chick Challenge

www.toughblokechallenge.com.au

it has the toughest chick challenge category also!

Put your BootCamp training to the test!

Selma Music

First Session – 22nd

of January 2011

Total # Sessions – 51

Fitness Tests – 3

Zijad Skenderovic

First Session – 14th of February 2011

Total # Sessions – 42

Fitness Tests – 2

Hector Carballido

First Session – 8th of September 2010

Total # Sessions – 127

Fitness Tests – 3

Total # BootCamps – 7

Teaser – 1 Recruits – 1

Marines – 2 Navy Seals – 2

Commandos - 1

Alun Roberts

First Session – 18th of March 2010

Total # Sessions – 117

Fitness Tests – 3

Total # BootCamps – 4

Teaser – 1 Marines – 3

Jeannette Anthony

First Session – 10th of March 2005

Total # Sessions – 513

Fitness Tests - 3

Total # BootCamps – 36

Recruits – 9 Marines – 11

Navy Seals – 14 Commandos - 2

Healthy Recipe At Last - Guilt Free Eating!

Vegetable and Chickpea Curry

Serves: 4 Preparation time: 30 minutes / Cooking time: 25 minutes Ingredients

Source: Heart Foundation Website

2 tablespoons soybean oil

1 brown onion, thinly sliced

1 tablespoon grated fresh ginger

3 cloves garlic, crushed

3 long green chillies, finely

chopped

1/2 teaspoon dried turmeric

2 teaspoons ground coriander

2 teaspoons garam masala

2 potatoes, cut into large cubes

2 carrots, cut into thick slices

2 zucchini, cut into thick slices

425g can chopped tomatoes 250ml reduced salt vegetable stock 400g can chickpeas, rinsed and drained 200g baby spinach leaves, washed 1 cup fresh or frozen peas Poppy seed rice: 1 1/2 cups basmati rice 2 tablespoons poppy seeds microwave poppadoms to serve

Instructions

1 Heat the oil in a large pot, add the onion and ginger and cook over a medium heat for 5 minutes or until soft. Add the garlic, chillies and spices and cook for 2 minutes or until fragrant.

2 Add the potatoes and carrots and cook until the vegetables are coated in the spices. Stir in the zucchini, tomatoes and stock and simmer. Reduce the heat and cook uncovered for 15 minutes or until the vegetables are tender and the curry has thickened slightly. Add the chickpeas and stir.

3 Add the peas and spinach; cook just until the spinach wilts and the chickpeas are soft.

4 To make the poppy seed rice, put the rice and poppy seeds in a pot, add 450ml of water and bring to the boil. Cook over a high heat until tunnels appear in the rice. Reduce the heat to very low, cover and allow to steam for 10 minutes or until the rice is tender and all the liquid is absorbed.

5 Serve the curry on top of the rice and accompany with micro

waved poppadoms.

Referrals Thanks for Referring Your Friends

…At Step into Life® we value your patronage and the people you refer to our program. In return for your support we would like to show our appreciation by rewarding you with a gift from the national referral program. The national referral program includes every Step into Life® venue in Australia. 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 voucher for each friend who joins Step into Life® as a result of your referral.

OR

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

Members Benefits

SUBSCRIBE & SAVE OVER 43%

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

SAVE yourself over 43%

www.subscribetoday.com.au/8201

Please see next page for more local Keysie Benefits.

Become a Trainer Get qualified

Step into Life has a fantastic opportunity for you to become a qualified Personal Trainer. We are inviting Step into Life members that would like to learn about becoming a Personal Trainer to an obligation free information session. We will 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.

Call 1 300 134 136 for more details

…We have Franchise territories available throughout Australia and New Zealand. Master Franchise available for NZ…

If you know any trainers or people with an interest in health and fitness that would love to run their own Franchise business, please let them know about this exciting opportunity. $1000 referral bonus for anyone you refer that becomes a Franchise owner.

Toning Rotation

What to bring to toning sessions

PLEASE NOTE THE CHANGES IN THE ROTATION ARE MONTHLY

JULY TONING SESSIONS ARE WEIGHTS

AUGUST TONING SESSIONS ARE RESISTANCE BAND

SEPTEMBER TONING SESSIONS ARE FITBALL

Fitballs 55cm Blue or Green $50.

50

65cm Blue or Green $59.00

75cm Blue or Green $65.00

Resistance Bands Green (Light) $30

Red (Medium) $32

Blue (Hard) $37

Don’t have your own? You’ll need

one. You may purchase one

from your trainer

Our Health Professionals

292 CORRIGAN ROAD

KEYSBOROUGH

9798 1402

Dr. Jose & Dr. Kevin

Is a sponsor of SiL Keysborough therefore offer a complimentary first consult.

Rebate available with Manchester Unity

LOC 1: HIGHER LEVEL TRAINING

44/328 RESERVE RD, CHELTENHAM

LOC 2: SPECIFIC

CHIROPRACTIC

1 LURLINE ST

CRANBOURNE

0427 978 860 Remedial Massage

Therapist: Donna Fincham

Receive 50% off your first consultations & 10% off consultations thereafter.

Rebate available with Manchester Unity

159 KINGSCLERE AVE

KEYSBOROUGH

9711 7562 Dr Penny Gosling

All current Step into Life members receive concession rates.

Rebate available with Manchester Unity

159 KINGSCLERE AVE

KEYSBOROUGH

9711 7562

Receive 10% off all consultations

Rebate available with Manchester Unity

INFORMATION FORMS AVAILABLE FROM YOUR

TRAINER

1800 087 374 stepintolife@manchesterunity.com.au

machesterunity.com.au/stepintolife

Receive Special Rates Exclusive KeepFit waiting periods

waived for claiming on your training. Conditions Apply.

Our Favourite Local Restaurants/Food Stores

SHOP G1 PARKMORE

SHOPPING CENTRE

Ph/fax: 9769 1466

Receive a FREE hot drink with any meal purchase.

SANDOWN – Cnr Princess

Hwy & Browns Rd

Open till 10.30pm every night

Receive A FREE Low Fat Berry/Vanilla Yogurt OR Mount Franklin Water

With ANY Purchase $7 or over Healthy Salads, Wraps or 6inch Subs deals

available

Entertainment

401 PRINCESS HIGHWAY,

NOBLE PARK

NOBLE PARK - 9547 5977 Manager: Maria

Hire 1 New Release, get 2 weeklies Free

KINGS POOL HALL - 366 BOUNDARY RD, DINGLEY 9558 3222 SKATE CENTRE - 41 PRINCESS HWY, DANDENONG 9794 8039

LEMANS GOCARTS-11-55 WATERVIEW CLOSE, DANDENONG STH 8787 8178 TENPIN BOWL - Cnr Nepean Hwy & Warrigal Rd, MENTONE 9583 1244

10% OFF AT KINGS 20% OFF AT SKATE CENTRE

15% OFF AT LEMANS & $5 OFF MEMBERSHIP

2 GAMES FOR $15 AT TENPIN BOWL

Health & Beauty

1b Frank Street

NOBLE PARK

8502 7060

NO APPOINTMENT NECESSARY

20% off Haircut

Men & Children Hairdressing, Colours & Tips

Tease Tea

9/7 Olive Grove

KEYSBOROUGH

Katie

9798 8830 tea@teasetea.com.au

http://www.teasetea.com.au/

Receive 20% off the retail price!

Great range of herbal teas for your immune system & Green Teas for those extra fat burning

results!

110 Hemmings Street

Dandy West

9791 7498 Rod Blythe

Free use of the Dog Wash Facilities – take your own shampoo & towels.

SOUTH EASTERN

CHIROPRACTIC

CENTRE

PARKMORE

OSTEOPATHY

CAFÉ

Franchise Directory

NSW Albury Baulkham Hills Blacktown Blakehurst Byron Shire Collaroy Coogee Drummoyne Earlwood Enmore Enfield Glebe Glenbrook Glenhaven Glenmore Park Kellyville Manly Maroubra Miranda Mosman Mona Vale Newcastle New Lambton Nowra Penrith Pymble Queens Park Rose Bay Rushcutter’s Bay Sans Souci Sth Highlands St Clair St Ives Sutherland Terrigal Thornton/Dungog Warners Bay W. Pennant Hills Willoughby

QLD Broadbeach Buderim Everton Park Forest Lakes Labrador Lockyer Valley Mackay Morningside Pacific Pines Rockhampton Runaway Bay Stanthorpe Wilston SA Aberfoyle Park Campbelltown Blackwood Brighton Fulham Gardens Gawler Golden Grove Kensington Gardens Mawson Lakes Mitchell Park Mt Gambier Modbury Northgate North Haven Novar Gardens Prospect Salisbury Seaford West Lakes Hallett Cove Unley/Goodwood

WA Alexander Heights Canning Vale Carine Carramar Cockburn Ctrl Edgewater Ellenbrook Iluka Kingsley Myaree Stirling South Perth Swan View Quinns Rocks Willetton Wembley VIC Aspendale Balwyn Beaumaris Bentleigh Box Hill Camberwell Carlton Caroline Springs Caulfield Cheltenham Chelsea Cranbourne Croydon Diamond Creek Doncaster Essendon Elwood

Glen Iris Greensborough Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Lilydale Malvern East Moonee Ponds Mordialloc Mornington Mt Waverley Murrumbeena Mt Eliza Narre Warren Oakleigh Ocean Grove Pakenham Prahran Reservoir Richmond Ringwood Rowville Sale St Kilda Sunbury Templestowe Thornbury Torquay Vermont South Wantirna Wheelers Hill Williamstown Wodonga Yarraville New Zealand Auckland Browns Bay