81- fresh air newsletter november 2011 keysborough

7/27/2019 81- Fresh Air Newsletter NOVEMBER 2011 Keysborough

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We haveA dreamDear Members, family and friends

I want to thank you for the support you have all shown for the MattONeill Metabolic Jumpstart program. The response has beenamazing with over 600 Step into Life members registered to

Metabolic Jumpstart within the first week.

The Step into Life group have a dream and a vision and that is topositively affect the health and fitness of as many Australians aspossible. We want fitter and healthier communities everywhere!The Step into Life group outdoor personal training programpositively affects over 10,000 members at sessions every week.The introduction of the MJ program will now dramatically increasethe health benefits to all Step into Life members. We are all verypleased about that.

Last month also saw the introduction of a new referral benefitsprogram for Step into Life members with the introduction of the

Any Store Gift Card. Refer a friend to Step into Life and receive a

$25 Any Store Gift Card which can be spent anywhere so long asthey have eftpos.

I am sure there are friends and family in your life you would reallylike to help with their health and fitness. Get them along to a freetrial session and when they become a member you receive your$25 Any Store Gift Card.

Step into Life KeysboroughPhone: 0423 852 262 or 8502 8775Email: [email protected]

November 2011, Issue 61

We hope you have all enjoyed the Bootcamp, Powerflex and funrun training packages that have been offered at all Step into Lifefranchises in September and October. Bootcamp is offered at Stepinto Life via a package. A package means you enrol for Bootcampsessions over and above your usual weekly sessions. Bootcampis a great cross training session where you will build fitness,strength endurance and use some muscles Ill bet you never knewyou had!

Powerflex is offered at Step into Life via the usual timetable or viaa package. Powerflex is a dynamic strengthening and stretchingsession enhancing muscle tone, core strength and flexibility. Giveit a go and surprise your body with some new training. Chat toyour trainer about enrolling in the next round of specialist trainingpackages that include Boot Camp, Powerflex and Fun Run

training. Details are on each Franchises Event Calendar.

Take a look at the merchandise items we have on special forChristmas giftslimited stock so dont miss out!

Enjoy your training and all the best.RegardsLarry CohenDirector

Timetable & Changes

Monday 6:00amKickboxing

6:00pmPowerflex

7:15pmCardio

Tuesday 6:00amToning

6:00pmToning

7:15pmToning

Wednesday 6:00amCardio

6:00pmCardio

7:15pmKickboxing

Thursday 6:00pmToning

7:15pmToning

Friday 6:00amCardio

Saturday 8:00amKickboxing

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

Dont have your own boxing gloves?Youll need them for cardio and kickboxing sessions

Please see pg. 8 for what you need for ton ing sessions & wh en

Also available isPolar HeartRate Monitorsfrom $79.00Many ModelsAvailable

Boxing Gloves $25Available in S, M or L

Available inStandard or Fingerless


2/12

AboveFirst BootCamp of the Biggest Loser/Gainer Package, topleft to rightDonaldson, Hunter, Manoharan, Roberts, Bird, Taylor,

B.I, Sin, Kong B, Marinho, Bottom left to rightThach, Henderson,Armstrong, Edwards, Kong V.

TIP: Nose Breathe!! Why?? You hear me yelling this &enforcing it all the time at your sessions, but not all of you know theexact reasons for this. To put it simply nose breathing helps thebody to maintain a more appropriate level of carbon dioxide in theblood.When you mouth-breath while running, you are taking in rapidbreaths of large volumes of air. The result is that your body is ableto throw off large quantities of carbon dioxide, a waste-product ofthe body. Now this you would normally say is good, right?True..but only to a certain degree. The problem is, mouthbreathing quickly puts people into a state where they create anartificially low concentration of carbon dioxide in the bloodstream.With low quantities of carbon dioxide in the blood, oxygen is notreleased as freely into the cells of the body. The body is tricked intothinking it is hyperventilated, or already has enough oxygen! Nowgo to the symptoms of hyperventilating the body becomes heavyand cant move as much (lactic acid takes over the body, giving itan incredibly heavy feeling), then the person gets sick. So if youretrying to minimize lactic acid in your body whilst exercising (makingyou feel lighter, faster, stronger) nose breathe to keep the bodyworking effectively and not trying to continue removing waste.I so badly want you all to have more energy, be stronger and fasterthan youve ever been before, plus feel so much better! Like with any new skill, it s not always easy at first and can takemany attempts until you get it right.Once you have got the hang of this though, you will feel better

during and after exercise. Also, nose breathe throughout your dailystresses and you will get through them better & not feel so drained!

Spring Into Shape II (Oct 23rd) Results:

Name Distance TimeTracey W 4.2km 27.30James 4.2km 38.37Lia 4.2km 38.37Jules 4.2km 32.38Jess 4.2km 24.48Mark 8.4km 55.50

Training Club

Achieving your goals at Step into Life

New MembersWelcome!James BerryJess Chen

Nikki LynchShane McKenzie

Andy NisbetMarko RadisicNeb RadisicRima Saeb

Jackson Taylor

Member BirthdaysHappy Birthday!6

thChloe Trindall

7th

Michelle Karton10

thMarianne Micheluzzi

12th

Theonie White14

thBrock Kong

17th

Belinda Cisternino22

ndEmily Bird

25th

Leslie Edwards27

thDhani Chandresegran

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 (youcan see your total on your fortnightlyperformance report).

Points gained are a measure of yourcommitment to your training.

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

Awards achieved in October50 pointsTracey Weaver Jo KingiZera Raman Theresa PaoraSev Kandemir Rima Saeb500 pointsCindy Dauria1000 pointsMario Bird

Local News

The third & final runof the series is

coming up on Nov27

th. Entry is still

open if you want tosign up!


3/12

Member Profile

Rimas KareroaRimas has been amember of Step into Life

Keysborough since August 2010

SiL Keysies Member RewardsMember of the month will receive a$30 S.I.L clothing merchandise voucher*

QuestionsWhere were you born?

Cook Islands

What is your current profession?Machine Operator

What sports have you been involved with duringyour life/best achievement?Rugby, table tennis, volleyball

What is your favourite naughty treat?Drinking with friends

What primary & secondary schools did you attend?Primary School and Mangaia College in the CookIslands

What is the nicest thing anyone has ever done foryou?Loving me and marrying me (my wife)

What would you like to achieve (fitness wise) in thenext 6 months?My goal, to be fit and healthy, and become a helper to

my families and friends

What are your Interests/Hobbies?My goal, to be fit and healthy, and become a helper to

my families and friends

What is your favourite SiL session & what resultshave you seen since you started?Cardio and toning, better my health, strengthen mybody and improves my level in the area of sports

EventsootCampP CK GE Spring Package finishesNovember 18th~ 20th

NOVSun13th

City to Sea www.starttofinish.com.au

14km Walk/RunNOVSun27th

Spring into Shape Series III www.starttofinish.com.au

4km Walk/Run 8km Run

NOVSun6th

XOSIZE Triathlon Series RACE 1 http://www.starttofinish.com.auTri-athlonS

Race #1 BrightonImportant Fitness Assessm ent 7pm Mon, Nov 28 &

6am Tues Nov 29thDECSun4th

XOSIZE Triathlon Series RACE 2

http://www.starttofinish.com.auTri-athlonS

Race #2 MordialoicDECSat17th

ootCamp A quick TEASER of teamtraining, our camaraderie stylebefore Christmas . 6am

SIL Keysie this Christmas &New Year

WE are OPEN!Modifed session times,

please see at next session

ootCampP CK GE Summer Package beginsSaturday, January 7th6amMotivational Benefits Meeting Sunday 1pm, January 8

@ Keysborough Golf ClubJANSun

22nd


Race #3 ElwoodFEBSun26th


Race #4 SandringhamMARSat3rd

Sun4th

Tough Bloke Challenge www.toughblokechallenge.com.auit has the toughest chickchallenge category also!

6km of running & army obstaclesPut your BootCamp training to

the test!
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4/12

Merchandise

Spoil your friends and familythis Christmas! Limited stock available

ENTERIC COATEDOMEGA 3 FISH OIL120 PackPractitioner standard

$63.80as ofNov 15

thwe

have a special rate

of $45 for our Step

into Li fe Group!

On the MJprogramme?

Event t-shirt Unisex$44.00

Event Singlet Mens$42.00

Event Singlet Ladies$42.00

Cotton TrainingClub Special!

only$10.00 each

Toiletry Bag $7.00

Mobile Phone Stand $9.90

Umbrella $27.50(Limited quantity)

Car Number Plate Cover $10.00

Shoulder Bag $13.20

Go towww.stepintolife.com/treat-yourself.php to view more great specials!
http://www.stepintolife.com/treat-yourself.phphttp://www.stepintolife.com/treat-yourself.php


5/12

Matt ONeillBSpSc, MSc, APD,AN, Nutritionist,

Sunrise & MorningShow

With so much diet information around its hard to know what to listen to and what to block out.Here are some tried and true strategies for keeping you focused on what really works forweight management.

1. Eat and drink less caloriesCutting back on the total calories you consume is clearly awinning strategy for weight loss. Target high-calorie fatty and sugary foods first and cutback on alcohol. These dietary changes create the energy shortfall that helps you burnand reduce body fat.

2. Burn more caloriesThe more you move your body every day, the more energy youlluse up, which helps to create an even greater energy shortfall. More daily movements,walking and some strength training provide the best combination of activity.

3. Manage your appetiteLimit your portion sizes and avoid the habit of overeating. Choose foods that arefilling and not fattening, like lean protein, salads and wholegrain cereals.

4. Know your eating triggersIdentifying the people, places or thoughts that trigger you to overeat or choosehigh calorie foods will allow you to plan alternatives and deal with situations that tend to trip you up.

5. Monitor your progressTrack changes to your diet and exercise routine to raise your awareness and keepyou on the path to success.

6. Build your support networkEnlist family, friends or workmates to encourage and support you.

7. Get professional adviceUse a weight loss advisor to share good information, tips and strategies to keepyou focused and motivated.

8. Personalise your programAs you progress, keep the diet strategies that work for you and ditch the onesthat dont.

9. Choose to lose the confusionMake it your policy to critically filter the useless and distracting dietinformation you hear.

10. Be flexibleAllow yourself to have slip-ups and try not to let them become major set-backs. Lasting resultscome from a healthy attitude

Health and Fitness

10 keys to d iet suc cess


6/12

Step into Life WA Mini Olympics.South Perth took out the trophy on the day.

NSW Step into Life trainers with Matt ONeill creator ofMetabolic Jumpstart

Walk to cure diabetes held at Albert Park, VicJacquie from Step into Life Doncaster, Conor from Step

into Life Mornington, Melinda from Step into Life Brightonall took part in performing a warm up at the event.

Monica from Step into Life Glen Waverley was also therefor support.


7/12

Cindy DAuria

First Session10thSeptember

2009

Total # of Sessions - 115

Fitness Tests - 3

BootCamps3 Recruits 1 Marines

Keysie Competitions09, 10 & 11

Our 2010/11 Biggest Loser/Gainer Summary:

Our Losers collectively lost a total of 11kgs, 32cm off their abs, 20cmof their legs & 13.5 cms of their arms! Individually results as

percentages were:Benny2%Soph11%Hec11%Ly ly16%Gill21%

Al & Irene came equal first with a whopping 25%!!!!!!!!!Our Gainers collectively gained 4kgs, lost 4cm on their abs, gained

2cm on their legs & gained 2cms on theirarms!

Individually results as percentages were:Brock7%Aaron7%

Van-2% (Van got confused as to which competition he was doing! _)

As for our Summer Challenges which ran along side these we had 3great resultsVan & Brock both reached Bronze status & Hec

reached Platinum status

LosersLose weight & cms

GainersGain weight, lose

cmson absAlex Thach Jess Edwards Brent Van RooyenIrene Sin Jeannette Anthony James DonaldsonTegan Berry Joseph Kingi Aaron EdwardsLia Hunter Andy Nisbet Darren RoussetyNicole Lee Shane Mckenzie Brock KongTracey W Theresa Paora Matt EdwardsRima Saeb Alun Roberts Jackson TaylorBen Holian Elizabeth Stewart Vanneth KongKevin Phoa Silvana Moslih Hector CarballidoLy Holian Helen Topouzoglou Nigel MichaelGillian Grigg Sharon HendersonRenee Tipker James Berry

The 5 Keysie Challenges

This years 2011/12 Biggest Losers/Gainers:

There are 24 biggest losers this round! There are 10biggest gainers!

3 times more members participating this yearcompared to last year! Amazing!

How will the facts & figures stack up this yearcompared to last???

To qualify for these competitions, these Losers/Gainersneed to be Keysie members both at the start & end of the

competition. They also need to complete at least 1challenge (see above).


8/12


9/12

Referrals

Refer a friend and well give youanything you want!

At Step into Lifewe value your patronageand the people you refer to our program.

Thank you for giving a gift of good health and fitness toyour friends and family by referring them to Step into Life.

In return for your support, we would like to give you a giftyouve always wanted. Yes, anything you want - provided itcan be purchased from a store which takes an eftpos

machine.

With our new Step into Life Any Store Gift card, you canuse your referral gift card from us to purchase almostanything.

Refer a friend today to your trainer or another Step into Lifefranchise location, and for each friend who joins as a resultof your referral, you will receive a Step into Life Any StoreGift Card to the value of $25.

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

Become a TrainerGet qualified

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

We are inviting Step into Life members that would like tolearn about becoming a Personal Trainer to an obligationfree information session. We will tell you how easy it is foryou to become a qualified Personal Trainer.

Every member that attends the Info session willautomatically receive a $500 voucher towards the cost of aCert IV Personal Trainer.

Call 1 300 134 136formore details

Due to customer demand we have Franchiseterritories available throughout Australia andNew Zealand.Master Franchise available forNZ

If you know anyone with an interest in health and fitnessthat would love to run their own fitness Franchisebusiness, please let them know about this excitingopportunity.

$1000 referral bonus for any one you refer that becomesa Franchise owner.
http://www.stepintolife.com/tell-a-friend.phphttp://www.stepintolife.com/tell-a-friend.phphttp://www.stepintolife.com/tell-a-friend.php


10/12

Members BenefitsDiscounts & OffersPlease support our national and local traders,and take advantage of the discounts they offer.Simply, show your Step into Life membership keyring to the staff of participating outlets.

SUBSCRIBE & SAVE OVER 43%Treat yourself and your partner, mate or even yourneighbour and subscribe to Men's Health and Women'sHealth magazine for JUST $26 every quarter by automaticcredit card payment. You'll SAVE a massive $85 off the fullprice in the first year. Plus both of these fantastic magazineswill be delivered direct to you FREE. Also, this offer is RISKFREE - you can cancel at anytime, no questions asked!

SAVE yourself

over 43%

www.subscribetoday.com.au/8201

Members Benefits

Discounts & Offers
http://www.subscribetoday.com.au/8201http://www.subscribetoday.com.au/8201


11/12

Members BenefitsLocal Discounts & OffersPlease support our local traders, and take advantageof the discounts they offer. All you need to do is showyoure Step into Life key ring to the staff of participatingoutlets.

NOBLE PARK

VIDEO EZY401 PRINCESS

HIGHWAYNOBLE PARKPh. 9547 5977

Receive New Releasesfor $2.95

.

PARKMORE SHOPPING CENTRE

SUBWAYReceive ANY 6 Gram 6

inch Sub, salad or WrapWith a Mount Franklin

Bottle of Water ORYogurt for $8

CAFPARKMORE SHOPPING CENTRE

(NEXT TO K-MART

ANY meal purchasedincluding the one above they

receive a FREE hot drink

Receive a Step into LifeHealthy Breakfast

(2 poached eggs, 2 slices

of wholemeal bread, 3slices of bacon &

spinach) for $9 ($11.30for everyone else)

provide a free scheduled deliveryservice. Their spring water is sourced

from a protected spring in theDaylesford Region of Victoria and isbottled by hygienically sealed 15 litre

returnable bottles

9551 9435.

Hire a water cooler andget two 15 litre bottles

for FREE

20% OFF!Ladies/Gents Haircuts,

Perms, Colours,Shaving, Facials, Swiss

Skin Care Products,Work Shops, Threading

and even a massagechair and coffee while

you wait

Members BenefitsDiscounts & Offers

SOUTH EASTERN

CHIROPRACTIC

CENTRE

292 CORRIGAN ROADKEYSBOROUGH

9798 1402

Dr. Jose & Dr. Kevin

Is a sponsor of SiLKeysborough thereforeoffer a complimentary

first consult.

128 CHANDLER RD

NOBLE PARK9798 4081

Receive 10% offallconsultations

PARKMORE

OSTEOPATHY

159 KINGSCLERE AVE

KEYSBOROUGH9711 7562

Dr Penny GoslingAll current Step into

Life members receiveconcession rates.

159 KINGSCLERE AVE

KEYSBOROUGH9711 7562

Receive 10% offallconsultations

Cue Sports &

Entertainment

Complex

BOUNDARY RD

DINGLEY10% OFF AT KINGS

OPEN 24/7
http://kingsentertainment.com.au/


12/12

Franchise Directory

NSWAlburyBaulkham HillsBlakehurstByron ShireCollaroyCoogeeDrummoyneEarlwoodEnmoreEnfieldGlebeGlenbrook

GlenhavenGlenmore ParkHunters Hill (NEW)KellyvilleKingsford (NEW)ManlyMaroubraMirandaMosmanMona ValeNewcastleNew LambtonNowra

PymbleQueanbeyan (NEW)Queens ParkRose BayRushcutters BaySans SouciSth HighlandsSt ClairSt IvesSurry Hills (NEW)SutherlandTerrigalThornton/Dungog

Warners BayW. Pennant HillsWilloughby

QLDBroadbeachBuderimEverton ParkForest LakesIpswich Central(NEW)Kawana (NEW)LabradorLockyer ValleyMackayMorningsideRockhampton

Runaway BayWilston

SAAberfoyle ParkCampbelltownBlackwoodBrightonFulham GardensGawlerGolden GroveKensingtonGardens

Mawson LakesMitchell ParkMt Barker (NEW)Mt GambierModburyNorthgateNorth HavenNovar GardensProspectSalisburySeafordWest LakesHallett Cove

Unley/Goodwood

WAAlexander HeightsBassendean (NEW)Canning ValeCarineCarramarCockburn CtrlEdgewaterEllenbrook (newowner)High Wycombe(NEW)Iluka

KingsleyMadeley (NEW)MyareeNorth Perth (NEW)South PerthSwan ViewQuinns RocksWanneroo (NEW)WillettonWembley

VICAspendale

BalwynBeaumarisBentleighBox HillBrighton (NEW)CamberwellCarltonCaroline SpringsCaulfieldCheltenhamChelseaCraigieburn (NEW)Cranbourne

CroydonDiamond CreekDoncasterDrouin (NEW)EssendonElwoodFrankston (NEW)

Glen IrisGlen Waverley (NEW)Greensborough (newowner)HamptonHawthornHeidelbergIvanhoeKewKeysboroughLilydaleMalvern EastMitcham (NEW)

Moonee PondsMordiallocMornington (newowner)Mt WaverleyMurrumbeenaMt ElizaNarre WarrenOakleighOcean GrovePakenhamPrahranReservoir

RichmondRingwoodRowvilleSaleSt KildaSunburyTemplestoweThornburyTorquayVermont SouthWantirnaWheelers HillWilliamstown

WodongaYarraville

New ZealandAucklandBrowns Bay

81- fresh air newsletter november 2011 keysborough

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