Step into Life Keysborough

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

SPECIAL EDITION

April 2009, Issue 31

The Step into Life Training Club is 14 years old! Step into Life started in July 1995 and it was August 1995 that the first Step into Life clients were awarded with praise and encouragement for the points they had achieved within their first month of training. The Training Club was born. We tried certificates, medals and other ways of recognizing their hard work but none of those really motivated the clients, then one 6:00am session, a founding member called Thomas Singer said, I want to show off my points to my friends at Step into Life. Well this sparked ideas and discussion about coloured shoe laces and caps and bibs and all sorts of ways to show the Training Club kudos and seniority. After much discussion, the original Step into Life group at Caulfield decided on the t-shirt system. They loved the idea of wearing their accomplishment with pride. I would love to listen to the questions new clients would ask those wearing their shirts 500 points! Did you do that in one go? or How long did it take you to get that?. The Step into Life Training Club is a highly successful motivational tool and has proven itself over the last 14 years as a real motivator for clients nationally. There is a sports psychology aspect to the Training Club. Every person who trains hard for any sporting event loves to look at, appreciate and show others the item they were given to recognise their participation. Research on thousands of fun run competitors has shown that the majority prefers their race entry or race completion t-shirt as compared to a medal that usually sits in a drawer somewhere. All of us at Step into Life would like to say well done to each and every Step into Life client for their dedication to their training and the achievement of their points.

Keep track of your Training Club points with your fortnightly report. 1 point in cardio for every 10 minutes 1 point in Toning for every 15 minutes 1 point per Km for all endurance sessions 10 points for a fitness test Training Club kudos come in t-shirts or singlets. Keep up the good work Larry Cohen Director

Step into Life Keysborough

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

April 2009, Issue 31

Local News
Keysies Kudos!
Congratulations to these Keysie SILs: Tan and Izzy for leaving with 1500 and 1000 points Shaz who has left to have her second child but hit 1000 points Jodie who left with 2200 points our highest ever! Jill our first member left with 1434 points Our top 3 current member points leaders: 1. Leslie Edwards on1798 2. Melissa Brown on 1653 3. Robert Formoso on 1460 BootCampers Jeannette left with 1861 completing just over 50 bootcamps! Wayno is our bootcamp king with just over 70! Endeavour Hills has come to a close but doesnt mean we cant rock keysie! Please help us complete the cycle for my goal in April th keysies 1000 session th keysies 100 bootcamp keysies 100 members So make sure youre a part of our bootcamps in April and June. TH TH OPEN WEEK APRIL 13 TO 18
Unlimited FREE sessions for friends/family/colleagues, Biggest Loser/Gainer Bonus double FREE sessions to the end of the month for members that brings a friend this week. $50 merchandise referral bonus as well as movie tickets or coles myer voucher for each person that joins & you go into the draw to win 2 Gold Class movie tickets! Wow! What a week!

Directors Desk
Understand your exercise
Dear Members, family and friends Everyone starts an exercise program for a multitude of different reasons. Weight loss, fitness, health benefits, fat loss, social interaction etc. but the important aspect is the reasons that you saw Step into Life as being the solution to achieving your exercise goals. Those reasons are the driving force behind what we do at Step into Life every day. Last week whilst visiting a Step into Life venue, a member said to me that she enjoyed her training and that the reports that she received were invaluable in helping her achieve her exercise goals. This intrigued me as I saw this as one of the reasons mentioned above. Why were the reports so important to her? She explained that she had exercised at many different exercise providers and this was the first time she was educated, about what she was doing and how she was progressing. The reports showed her what she had achieved and motivated her to continue. If the reports have not been a major reason for you this is understandable, but Id like to ask you a favour, next time you are given a Fortnightly report ask your trainer to explain the following to you:1. Your time per km and how this relates to your heart rate percentage (i.e. the training zone to best achieve your results). 2. What is an endurance km and what activities make up endurance sessions and why do we have endurance sessions? 3. How do you work out your heart rate percentage and can you find your percentage on the heart rate board. 4. How are my training club points allocated and how many do I currently have?

Timetable (please note the changes are in bold)

Monday Tuesday Wednesday Thursday Friday Saturday 6:00am Cardio 8:30am Kickbox 6:00am Cardio 8:45am Kickbox 4:15pm Kickbox 7pm Cardio 6:45pm Toning 6:45pm Cardio 6:00pm 7:15pm Toning Toning

9:00am Toning

Continued on page 2

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 th report, which will be handed out this month from the 15 of March) Points gained are a measure of your commitment to your training. Ask your instructor to help you set some time lines for your goals.

New Members
Welcome!
Roshelle Cerveira Tara McGee Nish Chandra Sophia Wong Brittany Chu Taniae Wong

Welcome Back!
Christie Jones Wendy Wright

Awards achieved in March: 50 points 500 points 1000 points Sharon Henderson
Photo is of the happy Holian couple at breakfast after Ly has let out her frustrations for the week with a lot of kickboxing!

Member Birthdays
Happy Birthday!
These members receive 3 FREE extra sessions to complete within this month as a present from us at SIL. 1 Aaron Edwards 6 Allan Hurst 18th Antonella Grech 25 Jill Barnett
th th st

6 Mel Francis 7 Daryl Edwards 20th Simone McKenzie 27 Christine Mcardle

th th

th

Congratulations on your achievement! Our members receive their incentive points tshirt FREE of charge! Please advise your trainer of what size you are.

Member Achievements
Congratulations those how progressed a Fitness Category! 5 Dhani Chandra 5 Roshelle Cerveira 6 Mel Vaillant 7- Sam Lindsay 5 Cristina Cvetkoski 5 Srete Cvetkoski 6 Shevy Manoharan

Toning Rotation what to bring to toning sessions

TUESDAYs 6:45 pm
7th April WEIGHTS 14 April FITBALL 21st April RESISTANCE BANDS 28th April WEIGHTS 5 May FITBALL 12 May RESISTANCE BANDS
th th th

THURSDAYs 6 pm 7:15 pm
9th April FITBALL 16 April RESISTANCE BANDS 23rd April WEIGHTS 30th April FITBALL 7 May RESISTANCE BANDS 14 May WEIGHTS
th th th

SATURDAYs 9am
11th April RESISTANCE BANDS 18 April WEIGHTS 25th April FITBALL 2nd May RESISTANCE BANDS 9 May WEIGHTS 16th May FITBALL
th th

Directors Desk continued Our philosophy at Step into Life is that if we can educate you about your exercise then you will have more insight into the following, why do you exercise in a certain way? How do you best perform the exercise and what results should you expect from exercising in this way? Ask your trainer about the How and Why and ask them to explain your reports and I am sure you will find valuable information that will aid in your training and help you achieve your goals Best Regards Mark Cohen Director

Member Profile
Jason Montgomery

Questions
Where were you born? Scone NSW What is your current profession? IT Systems Engineer What sports have you been involved with during your life/best achievement? Running and Squash at State Champion level, Rugby League In High School & Motocross What is your favourite naughty treat? Anything that takes my fancy Take away and Bourbon and Cola What primary school and secondary school did you attend? went to 6 schools - Budgewoi Primary, Gardiner Central Primary, Traralgon Primary, St Annes Gippsland Grammer Primary, Avondale Seven Day Adventist Primary and Secondary Northlakes High School yr 9 and 10. What is the nicest thing anyone has done for you? My Best mates sticking by when things werent so good. What is your goal for the next six months exercise or other? Lose weight, Tone Up, Hopefully take part ownership in the company I work for. Spend more time with Eli and Callen and soon to arrive Baby Interests and hobbies Motorcycles, Computers: Fishing (Freshwater)Music What is your favourite session and what results have you seen since started SIL? Kickboxing then Weights are Favs, Had lost a bit of weight since starting SIL but managed to put some back on over xmas. Working towards a more moderate lifestyle in regards to consumption of food and beverages

Events What is happening? Id love to join in!

WHEN
April 5th Sunday April 13th to April 18th April 23 Thursday May 10th Sunday May 9th Saturday May 31st Sunday June June 13th Saturday July 3rd Friday
th rd

DETAILS
FUN RUN - Run For Kids www.runforthekids.com.au OPEN WEEK Friends & family can attend unlimited sessions for FREE, members receive double their current sessions FREE! Adidas @ 40% less than retail for SIL Members Details will be given FUN RUN Mothers Day Classic www.mothersdayclassic.org Engagement Party for Jess & Az RSVP by May 1st GOAL PLANNING Winter Lunch STATE EVENT S.I.L Mini Olympics Competitive Event that we can all do! SOCIAL EVENT Pool @ Kings ANNUAL EVENT Winter Meeting

TIMES 5.7km or 14.41km All sessions at our Endeavour Hills & Keysie 5:30pm to 7:30pm 4km or 8km 1pm to 6pm 12:30pm Fun Games for everyone 1pm 6:30pm

Merchandise
Ladies Cap sleeve or Raglan, choose your style. Ladies Cap Sleeve Tshirt www.stepintolife.com/treat-yourself.php Ladies Raglan Tshirt

$24.00

$24.00

Health & Fitness Article

Managing Change
Starting a fitness program certainly requires a lot of change - both physically and mentally - and how we manage and accept this change will ultimately determine how much success we achieve! Here are some general tips on managing change.... Change is something we experience everyday whether we are aware of it or not. On a simple level the bus driver is different this morning or the toll booth operator is on holiday. Maybe our favourite brand of something is sold out and we have to choose a replacement this week. Or maybe our internet connection is down for maintenance (again!) and we have to find another way to communicate. On a broader level we often make decisions to change something fundamental in our life. It might be your job, a change of abode, breaking up or forming a relationship, and (of course) starting a new fitness program to change your health and well being. These are major changes and can cause a lot of negative stress in our lives. How we handle change can have a massive impact on our health and our relationships. These tips below may not help you to LOVE change, they will help ease the ride by reminding you to take care of your most important asset along the way YOU! Tip 1: When in doubt, go slow and get your bearings before moving on. If you ever found yourself lost while on the way to someplace else then the best thing to do is to slow down and take a look at your surroundings. This is the same for life - once you have a pretty good idea of where you are, it will be much easier to see what direction you need to go in next. Tip 2: Be grateful for the new opportunities and possibilities that change brings. Change can sometimes bring new lessons and new connections that can help us further down the road, and these things can ultimately make us a healthier, happier human being. There is also a lot of wisdom in the saying that "what doesn't kill you will only make you stronger". While this not always true (repeat stair running is a good example) the tough times in our lives can you a more rounded and balanced person, and might allow you to appreciate the not-sotough times even more! Tip 3: Take time for yourself to re-establish your personal foundations. Reconnect with yourself and with your goals and desires. Sometimes activities that take the focus off of the everyday like taking a walk, reading a book, or listening to music help us to reconnect with what is important to us and give us a certain calmness and strength that helps us keep going. Personally we find fitness training is a great way to get away from it all and find some "me time" in our day. A walk, run, cycle or gym session can be an almost "meditative" experience that can clear away negative thoughts and bring some focus back into your day. This is true both mentally and physically, because studies have shown that after exercising people have greater mental clarity and make better decisions. So the next time things are becoming over-whelming or you feel bogged down try taking some time out for fitness. Tip 4: Allow some room for mistakes. So you chose the wrong direction, or made a mistake, now what? You can be angry with yourself but that might not get you back on track. The best thing to do is acknowledge your mistake and turn around to try something else. Beating yourself up may only slow you down and make you feel bad about yourself as well. Most of the time we allow room for children to make mistakes as they grow and learn - so why not do this with ourselves. People often beat themselves up over missing a training session or having a "bad" meal or snack. Whilst it's not helpful to miss training or eat poorly, it's also not the end of the world and is certainly no reason to stop altogether. Try to let it go, and get back on track as soon as possible. Also, see if you can determine the reasons for why you had a bad patch, and then organize things so they don't happen again! Tip 5: Make lists of things you need to do as you think of them - keep a notebook with you. One of the reasons change sends us into a tailspin is that we lose control of our regular schedule. We can be afraid of not being able to do everything we want to do. While being organized is not the only method of dealing with change; it can help you remember what is essential that needs to be done like paying the bills or doing the washing. Similarly, stick to a training plan and keep a track of how everything is going. We can often forget what is important when it comes to fitness or eating well, so if we have a plan that takes care of itself it will ensure you keep right on track and wont be distracted by the things that inevitably try to disrupt us. Continued on next page

MARCH PHOTOS

Managing Change Continued Tip 6: Stop and breathe when you feel overwhelmed, nervous or unsure, and know these feelings are absolutely normal. It's hard-wired into our biochemistry to be concerned or worried about changes to the environment, because it's what helped us stay on guard from the physical threats we used to experience - tigers, lions, famine, etc!. We're often concerned about change and the unknown but it is perfectly normal to have feelings of fear and uncertainty. The trick is how you manage this stress and ensure it doesn't becoming overwhelming or out of control. Tip 7: Give yourself several weeks to get used to your new situation, because it can take some time to get fully acquainted with new surroundings. If it is a new job, use the first few months to learn all there is to know about how to do your job on a basic level. If after the first three months you see that you need to make changes then you will have all of the information you need. It's the same with fitness - start out slow and get used to the movements and activities you are doing. It may take some time for it to become natural or even enjoyable, but if you give it some time you'll be surprised what can be achieved! Tip 8: Keep a positive attitude and find something to be happy about everyday a new experience or discovery; even something as simple as the colour of a wall or a leaf on a tree. Being joyful or stopping to smell the roses helps us to slow down and in the slowing down we can see that we are where we are supposed to be in the process of change. If you are new to fitness, or even an old hand, look for the small improvements at every training session. Rome wasn't built in a day, and it does take time for your fitness program to work its magic! You need to focus on what you can control which is the here and now of the training you are doing right now, and let the end results take care of themselves. Source: www.completefitness.com.au

FITNESS TEST PHOTOS

Congratulations Greg & Marie for WINNING their categories in the Dandy Creek Dash Fun Run

Fitness Test Push Ups 43 . 44

Abs of Steel!

Brownie proudly shows off her Geelong key lanyard

My Dads Hold. 5 min 55!

Pump that iron Suz!

You too Laney & Jaz!

Situp Test Go Goetz! I mean Hollow!

Healthy Recipe
At Last - Guilt Free Eating!

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:
1 spray Gold n Canola Oil spray 500 g lean lamb loin chop or cutlet, (lamb fillets) 200g onion, ( 8 baby onions), peeled, halved lengthwise 30g Trident Mussaman Curry Paste (2 tbs) 2g Mc Cormick Chinese Five Spice (1/2 tsp) cup light coconut milk 1 Whole stock cube, dissolved in 2/3 cup (150ml) hot water 1 tsp brown sugar 300g fresh pumpkin, sliced into 8 thin wedges (skin left on) cup fresh basil, (Thai basil) leaves only

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.

Method:
Preheat oven to 210 C Place pumpkin and onions on a baking tray lined with baking paper. Spray with oil to lightly coat both sides. Bake in oven for 30-35 minutes or until golden and tender. Turn once during cooking process. Remove from oven and set aside. Spray a non-stick frying pan with oil and set over medium-high heat. Spray lamb lions with oil and cook for 3 minutes each side. Remove from pan and set aside on a plate. Cover with a piece of foil and allow to rest for 5 Minutes. Slice on diagonal. Add curry paste to same frying pan and cook over medium heat for 1 minute. Or until fragrant. Add Chinese five spice, coconut milk, stock and sugar. Bring to boil, then reduce heat to low and simmer for 5 minutes. Add sliced lamb, any meat juices and pumpkin. Reheat for 1 minute. Spoon mussaman curry into bowl and sprinkle with basil leaves, Accompany with a small portion of steamed rice. Note: This curry will store in an airtight container in the fridge for 2-3 days. Any leftovers can be re-heated in either the oven or microwave. This is also suitable to freeze for up to 3 months.

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.

Become a Trainer
Get qualified

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!

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.

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

Call 1 300 134 136 for more details

PARKMORE OSTEOPATHY 159 KINGSCLERE AVE, KEYSBOROUGH 9711 7562

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.

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 any one you refer that becomes a 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 BenefitsDiscounts & Offers

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41 PRINCESS HWY, DANDENONG 9794 8039

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

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

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CAF
SHOP G1 PARKMORE SHOPPING CENTRE 9769 1466

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

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)

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9547 5977

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WA
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FREE Business Shirt cleaned with Every Suit or 10% off Dry Cleaning & Alterations.
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Members receive FREE use of the Dogwash Facilities. B.Y.O Shampoos, towels etc.
110 Hemmings St Dandy West 9791 7498

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