May Local News Directors Desk

Updates Where to begin, there are so many updates this month! April saw the introduction of the new Step into Life Membership Key Ring. There is no escaping Step into Life members now as they all brandish their new Step into Life key rings wherever they go. I have received really positive feedback from members all over the country about this practical membership-identity, thank you your feedback it is always welcomed. Step into Life, group outdoor personal training is a local business owned and operated by your trainer. The membership key ring entitles you to discounts at a variety of stores local to your area. The Member Benefits section of the newsletter will show you a host of local businesses where you can receive a discount as a result of being a Step into Life client. Simply show your membership key ring to receive your discount. If there is a specific local store that you shop at and you would like your trainer to add that store to the local benefits list, simply let your trainer know the store details. The Biggest Loser/Winner competition is well underway now. As members approach week 7 of the 12 week program the results are already being talked about. If you have achieved some exciting results such as centimetres lost or weight lost or general benefits please email me at step@stepintolife.com.au and tell me all about it.

BRIGHTON BAY FUN RUN - Packed with people and full of energy on a Sunday morning was our delighted group from Step into Life Keysborough; Mel, Jill, Izzy, Leszko, Jeannette, Adam, Adele & Myself competed in 5km run, Wendy competed in the 7km walk and Hendo competed in the 10km Run. Whilst other supporting members up for a walk; Marianne, Jess, Gaye, Shaz and Lorraine walked the 5km route. Excellent times were run as converstations we happening on the run. Yet there trainer started late as I lined up with the walkers and missed the runners but was nice as I got to see all the members on the run and Wendy before her walk. Wendy having never walked 7km! and Hendo having never run 10km! well done. Fantastic times and P.B.s were run by our other members running the 5km. Mothers Day Classic is the next fun run. You can enter online at www.ausrun.com.au for walking and running distances. The Step into Life Mini Olympics is approaching teams and single positions needed, lot of fun.
Name, Melissa Pearson Jill Davis Wendy Wright Jeannette Moore Adele Johnson Adam Fabris Aaron Edwards Paul Henderson Andrew Leszko Paul Issai Pos in Age Group, 17th Ran 5km 36th Ran 5km th 20 Walked 7km 11th Ran 5km 10th Ran 5km 11th Ran 5km th 13 Ran 5km 81st Ran 10km 9th Ran 5km 5th Ran 5km Time for 5km, 29:41 min 38:13 min 1:06:38 hr 38:12 min 27:36 min 25:10 min 24:56 min 50:48 min 22:53 min 20:20 min Time per KM 5:56 min/km 7:39 min/km 9:31 min/km 7:38 min/km 5:31 min/km 5:02 min/km 4:59 min/km 5:04 min/km 4:35 min/km 4:04 min/km

Timetable Updates
Thursday 6pm & 7:15pm toning merged into one 6:30pm session. FREE BOOT CAMP MAY 7TH 4 more BOOTCAMPS FITNESS TESTING MAY 6TH
Step into Life, Keysborough
Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

Continued on back page

May

Training Awards
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

Members Birthdays
Happy Birthday!! 2 Sonali Jayawardena
nd

17th Karen Perry 26th Adele Johnson 19th Lorraine Fabris

Members Profile
1. Where were you born? Springvale 2. What is your current profession? Import Export Shipping Clerk 3. What sports have you been involved with during your life/best achievement? Netball since I was 8, Regional Squad at 15 till 18 coached umpired and played until I was 26. Victorian Mixed indoor cricket squad north Caulfield glenhuntly Laidies Cricket. I love All Sport. 4. What is your favourite naughty treat when your instructors are'nt looking? I love all Food, Ice cream, thickshake, fruit & nut chocolate, snack choc bar should I continue 5. What primary and secondary schools did you attend? Jordanville South Primary (Chadstone) Waverley Secondary (Chadstone, both no longer standing) Wellington Secondary (Mulgrave) 6. Who do you most admire in life? My Parents & Family members ie My four Neices

NARELL POTTER

Awards achieved in April: 50 points Marina Alessio Robyn Bilston Alicia Blake Libby Amaya Anita Stanisic 200 points Diedre Nurhadi Renee Tipker Kate Richardson 500 points Paul Issai 1000 points

10. What results have you seen since you started with Step into Life? To my surprise I am able to run 4km in 26 minutes, huge effort

7. What is the nicest thing anyone has ever done 11. Interests and Hobbies for you? My family chipped in $$$ for spending on my trip O/S Travelling, choppers, bike riding, 8. Tell us something we would never guess about perfume bottles (500+) & Hollow you? stem champagne glasses (120) I chase choppers, I have two Tarantulas 9. What is your goal for the next 6 months exercise or other? To be competitive, weight loss and toning, travel in snow season, designing another tattoo

any water activity. I collect empty

CONGRATULATIONS!! Wear your T-shirt with pride!

CONGRATULATIONS TO MY LITTLE SISTER LISA & DENNY AS THEIR 2ND BABY IS DUE IN MAY.. Narell

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

May

Health and Fitness Article

PORTS FISHY EDGE!

One of the secrets to Port Adelaides 2004 premiership has been revealed FISH! Eighteen Power players, including Warren Tredrea and Chad Cornes were put on a daily supplement of fish oil in 2004 after pre-season testing showed they were deficient in the Omega-3 fatty acid, which improves Cardio-Vascular function. In the trial some Power players supplemented their diets with 6g daily doses of fish oil rich in omega-3 polyunsaturated fatty acids. The other players acting as a control group had 6g daily doses of sunflower oil which DID NOT contain the omega-3 fatty acids. After 5 weeks scientists compared the two groups putting them to the test on treadmills, monitoring their heart rates and testing to see how their bodies recovered. The researchers found the players cadio-vascular function improved markedly. The players with the omega-3 supplement recorded much lower heart rates. Players heart rates were about eight beats per minute lower at a given exercise intensity following five weeks of supplementation with fish oil, researcher Dr John Buckley said. This means better heart functioning. As a result of the trial, the Power increased the omega-3 intake of nearly half of its playing list. We worked out which players needed an omega-3 boost and which didnt, head fitness coach Darren Burgess said. The test results showed that even elite athletes could gain about a 5 per cent improvement with omega-3 fats. Burgess stressed fish was important part of a footballers diet. the players are told to eat a lot of fish,he said, adding they had their omega-3 levels tested twice a year. Source: Adelaide Advertiser - Nov 2005 10 REASONS TO STRENGTH TRAIN. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Increase muscle mass Increase metabolic rate Reduce body fat Increase bone mineral density Improve glucose metabolism Reduce low back pain Reducing resting blood pressure Improve blood lipid levels Look Good Feel Great

How many Sets?

The more the better if you wish to gain muscle endurance (consider increasing reps as much as possible). To gain strength you will be lifting heavy so a warm-up set is a must. Research suggests that you will gain as much muscle activation, hypertrophy and neuro muscular facilitation through 2 sets as three sets. Thus 1 set warm-up and 2 sets as heavy as possible. To gain power keep the reps between 5-6, each rep explosive, and 3-5 sets. Remember to have lots of rest between sets.

Pics from Mega Boot Camp next page.

Source: AIF

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

May
Photos Mega Boot Camp
Saturday May 6th Sunday May 7th Sunday May 14th Fitness Evaluation at the park Lunch/ /Chat Afterwards @ Fasta Pasta FREE Boot Camp Basic Training For friends, family and members. Bookings & Boot Camp shirts required. Mothers Day Classic Cost: $24 before May 3rd, $30 after Online enter www.ausrun.com.au or get entry forms from Aaron and Matt. This week 3 free sessions to ALL mums. Boot Camp Marines Team Training Team style training. Marines hats required. RSPCA Walk Albert Park Lake Cost is $12 www.rspcavic.org/events/millionpawswalk.htm Step into Life Mini Olympics Battle of the Step into Life Venues Get details off trainer and make your TEAMS Boot Camp Navy Seals Training #1 Stength & Tone training Marine hats & Boot Camp shirts required Boot Camp Navy Seals Training #2 Cardio Push Boot Camp Navy Seals Teams Battle Games training & competition Marine hats & Boot Camp shirts required Run to the G See on the big screen in Federation Square! Fitness Evaluation at the park Lunch/ /Chat Afterwards @ Fasta Pasta Queen of the Lake Albert Park Online enter www.ausrun.com.au City to Surf Sydney Join 200 Step into Lifers and 60,000 others on this fun walk/jog/run! 10:30am Body fitness tests 8:50am Warm Up 9am Start Location: Chelsea Beach 4km Walk- 9:40am 4km Run- 8:05am 8km Walk- 9:40am 8km Run- 8:20am 8:50am Warm Up 9am Start Location: TBA Fun games for everyone, competitive & non comp. 8:50am Warm Up 9am Start Location: TBA 8:50am Warm Up 9am Start Location: TBA 8:50am Warm Up 9am Start Location: TBA 10km, 4km & half marathon 21.1 km 12:30pm Body fitness tests 4.6/9.27km 14km walk/run

Sunday May 21st

Sunday May 28th Saturday June 3rd Sunday June 4th Sunday June 11th Sunday June 18th Sunday June 25th Sunday August 6th Sunday August 13th

2 boneless chicken breasts, skinless CAJUN CHICKEN 1/4 tsp. onion powder 1/4 tsp. dried thyme Serves 2 1. Preheat oven to 375 degrees F. 1 clove garlic, minced 2. Rinse chicken and pat dry. 1 Tbsp. Skim milk 3. Spray 13x9x2 inch pan with non-fat cooking spray. 1/4 tsp. each white, red and 4. Place chicken on pan, meaty side up. black pepper 5. Brush chicken breasts with milk. non-fat cooking spray 6. Sprinkle garlic over the tops of chicken breasts. 7. Mix onion powder, thyme, and white, red, and black pepper in a small bowl. 8. Sprinkle mixture over chicken. 9. Bake at 375 degrees F. for 45 to 55 minutes.

Healthy Recipe

Approximate Nutritional Breakdown Per Serving: Cal 267, Pro 53g, Carb 1.5, Fat 6g, Fiber 0. Tip: Serve with lemon wedge, red pepper slices and sprig of parsley, as garnish.

Source: www.low-fat-recipes.com
Step into Life, Keysborough
Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

May

Step into Life Kids is dedicated to the provision of group personal training to children in a fun, educational, supportive and confidence building environment. Step into Life Kids will help children develop an enthusiasm for physical activity, improve health and fitness, build self-esteem, confidence and most of all create lasting fitness habits.

Term 2 2006 is just around the corner. Register your interest now! Spaces are limited

Merchandise Corner
Please ask your trainer for further details on available Step into Life merchandise items!

Fleecy Vest $44

Fleecy Half Zip Top $ 60

Spray Jacket $40

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

May

General News
Commonwealth Games Success!!!
Step into Life has its own success story to tell from the recent Commonwealth Games in Melbourne. Our Modbury (Adelaide) owner and trainer Stephen Butler was the coach for Mark Ormrod who received gold in the 4 x 400m relay and Katrina Webb who received Silver in the 100m (EAD). Congratulations Steve, lets see if you can produce some more medallists at the upcoming Mini Olympics!!!

Health & Fitness Article

Q. Whats the right balance of protein and carbs for weight loss? I want to lose weight so Ill be a lighter, quicker person. Ive stopped eating starches like potato, pasta, bread, and other fattening carbohydrates. A. The current popularity of high protein diets for weight loss stems from proteins ability to curb hunger. That is, an egg-based breakfast takes longer to digest and can be more satisfying than is an equal number of calories from a plain bagel. By being satisfied youll be able to eat fewer calories, and thereby create the calorie deficit needed to lose weight. Despite popular belief, carbohydrates are NOT fattening! Rather, EXCESS CALORIES are fattening excess calories of carbs, protein, or fat. As an athlete, you actually need a carbohydrate based sporting diet to fuel your muscles, because only carbs get stored in muscles as glycogen. When your muscle glycogen stores become depleted through repeated days of hard training with too few carbohydrates to replenish the losses, youll become needlessly fatigued. Rather than eliminate carbohydrates (which are likely among your favourite foods), I recommend you consult with a sport nutritionist who can design a personalised food plan that will help you lose weight, maintain energy for training, and include your favourite meals. If using the internet, search under sport nutritionist to find your local practitioner. Source: Active and Healthy Magazine Vol 9

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

May
Member Benefits
You will soon receive your Step into Life keying. Please support our local traders, and take advantage of the discounts they offer. All you need to do is show your Step into Life key ring to the staff of participating outlets.

BUDGET BUYS
STEP INTO LIFE KEYSBOROUGH MAY 2006 DISCOUNT
320-326 Cheltenham Road, Keysborough www.cellarbrations.com.au Present the above cutout when you spend over $50 then receive for 10% off. Join the Wise Buy Club for free & be rewarded for your purchases

Craig & Michelle Wachter

Discount: Present membership card for 15% off (Not valid on public holidays or on other promotions) Pasta is low in fat, low in kilojoules & a good souce of fibre. We use 100% durum wheat pasta because it is superior quality pasta & it has a lower G.I for a slow releae of carbohydrate into the body for longer lasting energy.

Where: 17 Buckley Street, Noble Park Phone: 9547 6712 Discount: Members recieve for 10% off* Specials: Great deals on bulks of food, sweets, drinks and more. (discount excludes milk)

WAVERLY GARDENS VILLAGE CINEMAS

Waverly Gardens Shopping Centre Phone: 9558 4866 Website: www.villagecinemas.com.au Purchase $4.90 movie tickets* *does not apply to movie specials Shop L02, 250 Dandenong Plaza Phone: 9793 9366 Members recieve 10% off Footwear Specialise in getting the correct fit for YOUR feet using the latest technology with great service! Valid for May SHE COMES TO YOU! Call Donna on

0427 978 860

Members recieve 50% off your first consultation & 10% off consultations thereafter. A fantastic professional mobile massage service that comes to you! Group Sessions Available

BE HEALTHY, HEALTHY FOODS

Where: Shop 13, 236 Lonsdale Street, Dandenong Arcade Phone: 9792 1693

NOBLE MENS HAIRDRESSING

1b Frank Street, Noble Park Phone: 9562 4771
Come in for a friendly service & great haircut. Members recieve 15% off haircuit. Specials: Do colour tips & ladies haircuts too South Eastern Chiropractic Centre 292 Corrigan Road Keysborough 3173 Ph 9798 1402 Dr. Jose Guterres For Members: Complimentary initial consultation valued at $65 $30 off a pair of custom made spinal pelvic stabiliser orthotics. Sells isotonic formulas for nutrients that are obsorbed quicker than tablets into the bloodstream. Also sells other products. Where: Sells to you Phone: 0417 524 464 Members receive 10% off

Get expert nutritional advice from Steve Ankers and he already gives 20% off the RRP of Body Building Suppliments. Members get 20% off all the other Suppliments

DANDY LIGHTS
129 Lonsdale Street 9794 7051 Come & see Peter to find the gift / tool for enlightenment. Members receive 10% off

On site service & repair 24 hr. Mechanical Breakdown service, for existing customers Major & Minor repairs Quality Parts All Work Guaranteed

John Matzka 9547 2342 0412 344 532

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

More Benefits on next page.

Membership Benefits Continued..

NUTRITIONAL CONSULTANT
Maria Pantelidis Present your membership key ring to receive your first consultation free, and 10% off your second Mobile: 0431 704 406 Email: mariagareth1@optusnet.com

May
Huge range of DVDs & Games, great prices. Present your membership key ring to receive 2 free weekly movies with any new release movie rental Once members present their key ring, get 3 things done (pedicure, manicure, waxing) get the 4th free! Already low prices apply & many options available. For Waxing, Pedicures, Manicures & Facials

Salindas Beauty Saloon

Noble Park 9547 5977 407 Princes Highway, Noble Park

Directors Desk Cont. From Page 1..

Step into Life clients were well represented in The Run for the Kids 14.7 and 4.5km fun run/walk in th Melbourne on a chilly April 9 morning. The course was tougher than expected with constant gradual inclines. Well done to all of you that participated but a special well done to the Step into Life client who was so pleased with how she did, her trainer and her training that as she crossed the line, she kissed the Step into Life logo on her t-shirt! Now thats true faith! The goal setting and training leading up to an event is an excellent mechanism to stay motivated. Whilst visiting a Franchise in QLD recently I overheard one of the clients say I promise to fill it in teacher! The trainer was reminding a client to fill in the Training Diary. Well students we want you to fill in your training diary and file it in the training diary blue box so that at the end of every month your trainer can be a good teacher and write in some comments about your training and your progress and make useful suggestions to help you achieve your goals. Have a great month and enjoy your training. Cheers Larry Cohen Director

VIC Ballarat Bendigo Balwyn North Bentleigh Burwood East Camberwell Carlton North Caulfield Chelsea Cheltenham Cranbourne Croydon Doncaster Essendon Eltham Elwood Frankston Greensborough Hampton Hawthorn Hoppers Crossing Ivanhoe Kew Keysborough Malvern Moonee Ponds Mornington Mt Waverley Murrumbeena Narre Warren Rowville Templestowe Thornbury Wellington (Sale) Werribee Wheelers Hill Williamstown

Franchise Directory

NSW
Avalon Balmoral Batemans Bay Blacktown Blakehurst Bronte Chipping Norton Drummoyne Glenmore Park Leonay Manly Parramatta Penrith Rose Bay Rushcutters Bay Sans Souci SA Campbelltown Blackwood Golden Grove Magill Morphett Vale Mt Gambier Modbury Port Lincoln Prospect West Lakes

QLD
Broadbeach Chermside New Farm Runaway Bay Wilston

WA
Hillarys Illuka Subiaco Willetton

ACT
Deakin Gungahlin ANU NT Casuarina

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

May

TIMETABLE
We are working on a perminant indoor venue for toning sessions for when its cold

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

6 am Toning 9am Toning 6 am Cardio 9am Toning 6am Cardio 9 am Toning Boot Camps 9am 10:30pm 6th May Fitness Evaluation

6 pm Cardio

7:15 pm Cardio 6:30 pm Toning 6:30 pm

Bookings essential for ALL sessions

Kick Boxing 6:30 pm Toning

Training Sessions suitable for all ages and fitness levels Cardio Toning Kick boxing Fit ball Stretch n Flex Rubberised Resistance Boot Camp A fun and motivational session that improves overall health, heart and lung Fitness. Improves muscular strength and endurance, body tone and shape and postural stability. Self defence moves to combine a cardio and toning workout in one. Excellent for core stability providing effective muscular strength and endurance, body tone and shape. Enhances flexibility through yoga-based activities for balanced health Great all-over body workout using Rubberised Resistance Bands A tough army style, test your limits workout session dates from your trainer.

Week Commencing
Mondays 6am Tuesdays 9am & 6:30pm Thursdays 9am & 6:30pm Saturday 9am

1st May
Resistance Band Resistance Band Weights Fitball

TONING SESSIONS 8th May 15th May 22nd May 29th May
Fit Ball Fit Ball Resistance Band Weights Weights Weights Fit Ball Resistance Band Resistance Band Resistance Band Weights Fitball Fit Ball Fit Ball Resistance Band Weights

5th Jun
Weights Weights Fit Ball Resistance Band

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au