Step into Life

Phone: (03) 8502 8775 E-mail: keysborough@stepintolife.com

January 2009, Issue 28

Local News
Welcome back everyone! I hope you had a wonderful Christmas and New Year, and are ready to train off all the goodies and indulgences you may have had over the holidays. I had a rather special New Year when I proposed to my awesome girlfriend Jess thank goodness she said yes! It was fantastic to have so many members come to our beach social event (which, as it turned out, also doubled as an engagement celebration!). We had a great day with a BBQ, swimming, volleyball, and just hanging out with friends.

Directors Desk
A HEALTHY and happy New Year
Dear Members, family and friends 2009 is almost upon us and I would like you to add one more New Years resolution to your list a health check. Do you re-call the advertising campaign to get us all to change our smoke alarm batteries? Change your clock change your smoke alarm battery. Step into Life would like make every January the month for you to make an effort to go and have a health check. New years resolution #1, go for a check up. Males over 35 and females over 45 should always have a health check before commencing any form of exercise and once you have commenced an exercise program it is still a very good idea to go for a check up at least once annually.

The month ahead will be a very busy and exciting time for two of our long term members, Izzy & Tan. They start their Berwick Step into Life franchise in February and will be looking for the Keysie members to do some free sessions up there to help get the ball rolling. If currently doing 1 or 2 sessions a week, receive 1 extra in Berwick Free. If doing 3 or 4 receive 2 extra free sessions th Boot camps will be running from Friday 9 January, see Az for more information.

Positive results and feeling good does not mean that a check up can be avoided. I am confident that Step into Life clients will feel fitter, stronger, healthier and will achieve fat loss or weight loss results but even with these great results the internal health of every Step into Life member should be checked. All Step into Life trainers are highly trained in the Step into Life group outdoor training programs which follow approved exercise science principles and all trainers are qualified; hold valid first aid certificates but like any exercise professional it is impossible to see what health risk lies within the human body. Genetics and hereditary factors account for many, health related problems. Exercise and diet will definitely make an impact to reduce symptoms like heart disease and high cholesterol etc but a check up with your GP annually is a very good idea. Make sure you mention to your GP how often you train with us and the type of training you do.
Continued on page 2

Timetable Bookings are required for ALL sessions

MON TUES WED THU FRI SAT 6:00am Cardio 7:45am Kickboxing 6:00am Cardio 9:30am Toning 9:30am Kickboxing 6:00pm 7:15pm Cardio Cardio 6:00pm 7:15pm Toning Toning 6:30pm Cardio 6:00pm 7:15pm Toning Toning

9:00am Toning

4:15pm Card/box 4:15pm PowerFlex 10am coffee at Fiori Caf, parkmore shopping centre.

Tues 20th - Fitball Tues 27h - Bands

Thurs 22nd - Bands Thurs 29th - Weights

Sat 24th - Weights Sat 31st - Fitball

Training Club
Achieving your goals at Step into Life
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 December: 50 points Edwin Keecha Elaine Fearnley Asija Rizvanovic Jill De Fiuppis Mel Francis 200 points Sam Lindsay Jaz Lindsay Suzi Cvetkoski Antonella Grech 1000 points Roslyn Grassham Zofia Oktaba 1500 points Melissa Brown Directors Desk continued

New Trainer
Welcome!
Mel Francis

Member Birthdays
Happy Birthday!
These members receive their awards point shirt for FREE (apologies over this holiday period for those that are or will be receiving theirs late)
These members receive 3 FREE extra sessions to attend this month as a birthday present from your trainers

15th Tanya Thomson 24th Ashlea Smith

Your GP can use your exercise history with Step into Life to see if it is in fact reducing your cholesterol or blood pressure. Ask your trainer for an activity report. This report can show all your training sessions with us from a start date to an end date. Your fortnightly progress reports and fitness evaluation reports will also be beneficial to your GP. New years resolution #1, go for a check up. We would like to wish you and your families a healthy, happy and prosperous new year. Regards, Larry Cohen Director

Member Profile
Jess Guest

Questions

Where were you born ? Mordialloc What is your current profession ? Student/trainer/swim teacher/checkout chick What sports have you been involved with during your life / best achievement ? Netball, basketball, athletics, go karting Made it to the state finals in aths & winning a trophy for go-karting (just want to clear it up that I came 3rd & everyones favourite PT came 4th!) What is your favourite naughty treat ? Uh ohwhere do I start? What primary school and secondary school did you attend? Wallarano Mentone Girls (the good one)

Events
What is happening? Id love to join in!
Coming this year:
Feb 20th Friday Mar 14th Saturday Apr 4th Saturday May 31st Sunday June 13th Keysie & Endeavours SIL Venue Anniversary SOCIAL - Go Cart SOCIAL Trainers Birthday Party EVENT Winter Lunch SOCIAL Pool

What is the nicest thing anyone has done for you? My boo proposing to me & as a bonus I got a very very pretty bit of bling too! What is your goal for the next six months exercise or other? To totally get a 6 pack! so if you see me slacking off feel free to give me a reminder Interests and hobbies SHOPPING, sports, pimping my brum (my car) What is your favourite session and what results have you seen since started SIL? I REALLY LIKE KICKBOXING pow pow! Also gotten faster, stronger, & got my boo

Run for Kids Training Package starts on 8 09!! Speak to your trainer and enroll now.

th

February

7:00pm 1:00pm 1:00pm 12:30pm 1:00pm

Merchandise
Athlete Style Singlet

www.stepintolife.com/treat-yourself.php

Be proud of Step into Life and train in a Step into Life Dri-fit garment. Choose from a t-shirt, singlet or polo top.

Competitor T-shirt

Sorrento Polo top S

$36.00

$38.00

$36.00

Health & Fitness Article

New Year's Resolution No-nos
by Anastasia Poland for MSN Health & Fitness
Do you see New Year's Eve as a great time to make resolutions you will inevitably break? You're not alone. However, a University of Washington study by Elizabeth Miller and Alan Marlatt found that a full 63 percent of people do stick to their primary resolutions for at least two months. It can be done. Here are the top five reasons why we don't keep our resolutions past February: Reality Check 101: Unrealistic goals are a real killer for achieving change. Instead of cutting "all sugars and carbs" from your diet or deciding to "exercise every single day," consider moderation. Unless you have health constraints, an occasional carb can be a reward, especially after you've created an attainable exercise plan for your busy schedule. Also make sure the resolutions on your list are purely for younot your partner, your family, or your friends. If you're not doing them for yourself, you won't end up doing them at all. No plan of attack: Being impulsive might spice up a romance, but where resolutions are concerned, less is more. Several excellent ways for "setting yourself up for resolution failure," says Marlatt, are not planning out your resolutions until the last minute or making them based on your mindset on New Year's Eve. Planning, then assessing what obstacles may inhibit your goals (e.g., you want to cut junk food from your diet, but live in a household of junk-food junkies) will help you evaluate what changes you need to make. K.I.S.S. (Keep It Simple, Stupid): What's with the 10 resolutions on that list? Take off your overachiever cape and toss it aside. Too many folks overwhelm themselves by attempting several big life changes simultaneously. Choose one or two achievable goals that introduce positive changes into your life instead of forcing yourself to quit all of your bad habits at once. The confidence you gain by following one new healthy life pattern can later be parlayed into ditching another unhealthy one. Miller found that confidence was the key underlying factor in people creating true change. More or less: These words are the enemies of goal attainment. More healthy, less weight? What does this mean in real terms? Those who fall off the resolution wagon often neglect to quantify goals or set deadlines. If you want to feel healthier, write a list of what that means to you (for example, attend yoga class twice weekly, add two veggies to daily diet, lose 10 pounds by March, get monthly massages and work from there. If at first you don't succeed: This old axiom is so true, yet we do ourselves a great disservice by not making sure to "try, try again." If you sneak a snack, leave work early or indulge that TV craving, it doesn't mean you have to abandon your commitment. Persistence is key. Miller discovered that only 40 percent of people polled achieved their goals the first time around. Seventeen percent succeeded after more than six tries. Adds Marlatt, "It's a mistake to blame yourself if you fail. Instead, look at the barriers that were in your way. See how you can do better the next time and figure out a better plan to succeed. You do get to try again"
Continued on next page

Christmas Parties Galore

New Years Resolution No Nos - continued

Prime yourself for successful resolutions by being realistic, taking small steps, recognizing success, and being flexible when you backslide. By keeping at it and not throwing in the towel the first time you skip a workout or give into a craving, you will be able to make positive changes that will last all year and beyond. When you make exercise fit your personality and your lifestyle, you are already on the road to success.

SiLWodonga members having a ball at their Christmas gathering!

Source: http://health.msn.com/fitness/articlepage.aspx?cpdocumentid=100099588

End of an Era
In July 1995 the first Step into Life Franchise was established in Caulfield and Caulfield Park. Step into Life company directors Larry and Mark Cohen have been delivering group outdoor training sessions for the last 13 years. As the Step into Life Franchise group has grown so Larry and Marks commitments have increased and the management of Step into Life Caulfield was lead by Belinda Picker. Belinda Picker was a client at Caulfield and then became assistant trainer and manager and has been involved for 10 years. Larry and Mark presented Belinda with a long service gift. Belinda will still be taking sessions with the new owner Libby Gut. In 2008 Libby became involved as another assistant trainer and expressed a keen interest in ownership of this founding Franchise. Libby will take over running of the Franchise in February after she completes the Step into Life Franchisee Training Program at the Radisson Resort, Gold Coast in January. We wish Libby all the best. Step into Life Caulfields end of year party and farewell was held at Nandos Heatherton store and what a night it was! The food was fantastic and the vibe electric. Larry and Mark were presented with a Boot camp style farewell song sung beautifully by Caulfield members; a signed Training club shirt and a plaque with The 10 rules according to Larry and Mark. Larry and Mark will still be involved at Step into Life Caulfield in the testing of new training programs and lesson plans. The Step into Life Franchise group now has 130 Franchises in Australia and 1 in New Zealand and Step into Life Caulfield, the founding Franchise will continue to be a flagship Franchise.
SiL Bendigo Adventure Hunt Winners The Kelly Gang. Well done! By Diane Dunn, Step into Life Caulfield member and PA to Larry and Mark Cohen.

SIL Keysborough members at Braeside Park enjoying their BBQ.

SiL Wantirna members enjoying their Christmas gathering!

Healthy Recipe
Low fat chicken, lemon & herb burger?!
A hearty and tasty burger that's low in fat? Look no further, this is the recipe for you!

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.

Ingredients (serves 4) 3 slices white bread, crusts removed 600g lean chicken-breast mince 3 garlic cloves, chopped 1/4 cup torn basil leaves 1/4 cup torn mint leaves 1 small lemon, rind grated, juiced 30ml low-fat milk 150g cherry tomatoes, halved 1/2 small red onion, thinly sliced 1/4 cup flat-leaf parsley leaves Light olive oil, to brush 4 butter lettuce leaves 1 roasted red capsicum 1 roasted yellow capsicum 4 hamburger buns, toasted Low-fat natural yoghurt and paprika, to serve Method 1. Place bread in a food processor and process until you have fine crumbs. Add mince, garlic, basil, mint, lemon rind and milk and process for a few seconds until well combined. Season with salt and pepper. Form into 4 patties, then refrigerate for 30 minutes. 2. Place tomato, onion, parsley and 1 tablespoon of lemon juice in a bowl. Season with salt and pepper. 3. Preheat oven to 170 C. Brush patties with a little olive oil. Preheat a non-stick frying pan over medium-high heat. Add the patties in batches and cook for 1-2 minutes each side until golden. Transfer to a baking tray in the oven for 5 minutes until cooked through. 4. Place lettuce leaves and roasted capsicum on the bun base, top with a pattie and some tomato salad. Add a dollop of yoghurt and dust with paprika. Serve with bun top.
Source:www.taste.com.au

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.au/tell-a-friend member.php

Members Benefits
Discounts & Offers
Please support our local traders, and take advantage of the discounts they offer. All you need to do is show youre Step into Life key ring to the staff of participating outlets.
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!

Become a Trainer
Get qualified

SUBSCRIBE & SAVE OVER 43%

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 discount voucher towards the cost of a Cert IV Personal Trainer.

www.subscribetoday.com.au/8201

Health Members Benefits

MOBILE COMES TO YOU 0427 978 860

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

Call 1 300 134 136 for more details

PARKMORE OSTEOPATHY 159 KINGSCLERE AVE, KEYSBOROUGH 9711 7562

receive concession rates. Receive 10% off all consults. Rebate available with Manchester Unity

Chelsea Denise Robinson ~ 0411 411 833 SOUTH EASTERN CHIROPRACTIC CLINIC 292 CORRIGAN ROAD KEYSBOROUGH 9798 1402

Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed receive 10% off all consultations

We have Franchise territories available throughout Australia and New Zealand.

Are you interested in a rewarding business? Do 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 any one you refer that becomes a Step into Life Franchise owner.

159 KINGSCLERE AVE, KEYSBOROUGH 9711 7562

1800 087 374

Receive Special Rates & Exclusive KeepFit waiting periods waived for claiming on your training.

Members Benefits
Discounts & Offers
41 PRINCESS HWY, DANDENONG 9794 8039

Franchise Directory
ACT
ANU

DANDENONG SKATE CENTRE

KINGS COMPLEX

QLD
Pacific Pines Runaway Bay Wilston

VIC
Cheltenham Cranbourne Croydon Doncaster Essendon Eltham Elwood Endeavour Hills Glen Iris Greensborough Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Lilydale Malvern East Mill Park Moonee Ponds Mornington Mt Waverley Murrumbeena Newtown-Geelong Pakenham Port Melbourne Reservoir Richmond Ringwood South Yarra St Kilda Sunbury Templestowe Thornbury Vermont South Wantirna Wellington - Sale Werribee Wheelers Hill Williamstown Wodonga Yarraville

Receive 20% off

NSW
Receive 10% off Receive 15% off Members Prices & $5 off membership if not a member Receive 10% off any meal Healthy Choices are available Children related to a current SIL members receive 25% off the session fees Receive a FREE hot drink with any meal purchase. Receive a FREE bottled water, yoghurt or apples with every sub/wrap purchase Receive 2 FREE weekly movies with any new release movie rental 10% off all items in store (excluding sale items)

366 BOUNDARY 366 BOUNDARY RD, DINGLEY RD 9558 3222

LE MANS GRAND PRIX

11-55 WATERVIEW CLOSE 11-55 WATERVIEW CLOSE, DANDENONG STH 8787 8178

0422 248 283

SOUTH EASTERN SUBURBS

CAF
SHOP G1 PARKMORE SHOPPING CENTRE

9769 1466

NOBLE PARK - Cnr Douglas St & Heatheron SANDOWN Cnr Princess Hwy & Browns Rd

401 PRINCESS HWY, NOBLE PARK 9547 5977

WAVERLY GARDENS 9546 8721 DANDENONG 9706 8211 FREE Business Shirt cleaned with Every Suit or 10% off Dry Cleaning & Alterations. 12 Douglas Street, Noble Park 9562 3720 Members receive FREE use of the Dogwash Facilities. B.Y.O Shampoos, towels etc. 10% off (discount excludes milk)

Albury Avalon Baulkham Hills Blacktown Blakehurst Burwood Camden Collaroy Cranebrook Cronulla Drummoyne Earlwood Eleebana (NEW) Frenchs Forest Glebe Glenbrook (NEW) Glenmore Park Kellyville Manly (NEW) Miranda Parramatta Peakhurst Penrith Queens Park Rose Bay Rushcutters Bay Sans Souci Shellharbour Sutherland (NEW) St Clair St Ives Terrigal W. Pennant Hills Willoughby (NEW)

SA
Campbelltown Blackwood Flagstaff Hill (NEW) Gawler Golden Grove Kensington Gardens Mawson Lakes Morphett Vale Mitchell Park Mt Gambier Modbury Northgate North Haven Prospect West Lakes Henley Beach Hallett Cove Seacliff Unley

WA
Canning Vale Carine (NEW) Cockburn Central (NEW) Edgewater Iluka Margaret River (NEW) Quinns Rocks (NEW) Swan View Stirling (NEW) Wembley

VIC New Zealand

Auckland Browns Bay Balwyn Beaumaris Bendigo Bentleigh Berwick (NEW) Box Hill Camberwell Carlton Caroline Springs (NEW) Caulfield Chelsea

QLD
Broadbeach Buderim Everton Park Kawana Lockyer Valley Mackay

110 Hemmings St Dandy West 9791 7498

Franchises Available

BUDJET BUYS
17 BUCKLEY STREET, NOBLE PARK

We do it outdoors