Step into Life

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

May 2009, Issue 32

Local News

Engagement Party on Friday 29 7:30pm till late Saturday sessions this weekend will be on the Sunday 12:30pm both kickboxing and toning will start. Following that is: ------------------------------------------------------Winter Lunch Meeting Lunch at Fasta Pasta 2pm --------------------------------------------------------Wilsons Prom BootCamping Special Trial Package Price! Queens Birthday Long Weekend Friday June 3rd to Monday 6th 4 Bootcamps Dri Fit Shirt Camping Grounds Massage pick your time, first entered first served $100 -------------------------------------------------Winter Dinner Indian Dress up Theme Sunday July 5th 5pm to 11pm (latest) ----------------------------------------------5 new local discounts! -------------------------------------------Congratulations to Shaz & Paul Henderson with the new arrival of Cooper James Henderson. Congratulations Jason & Eli Montgomery with their New arrival of Ronan Montgomery

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Directors Desk
Step into Life Pride
Dear Members, family and friends I am excited to share a story with you and say thank you to the Step into Life Beaumaris clients who show great pride in Step into Life. I was recently out for a ride and of course I was wearing my Step into Life cycling gear. I was riding in a bunch which in cycling terms means a group. At about 6:45am, I was heading up Balcombe road in the suburb of Beaumaris in Melbourne. I always look out for Chad, the Step into Life Beaumaris Franchise owner and as I ride past, I yell out hello. As we rode along, I noticed Step into Life clients at various intervals along the road they were doing a Step into Life endurance based session which as you know is called a road route. I yelled out, Good morning and go Step into Life I received smiles back. As we approached the Step into Life Beaumaris venue we came to a stop at the lights. A few clients also came to a stop at the lights. They were all wearing their SIL gear. As I glanced over, so did they and we exchanged hellos. As we rode off, all the cyclists with me were so impressed to see Step into Life group outdoor personal training in action. I was asked, How do you get them to wear their t-shirt? I smiled and said, That is called Step into Life pride. Our clients love Step into Life, they love their trainer and they love that we do it outdoors and they show that pride by wearing their shirts. I was so proud to provide that answer. Whenever you are out and about or at a fun run or mini-Olympics or any occasion and you see a fellow Step into Lifer in gear, say hello, give them the nod or say Go Step into Life. Talking about road routes reminds me that our true endurance, fat burning and fitness building months are almost upon us. June, July and August are what we call base building months. You will notice an increase in endurance sessions by your trainer.
Continued on page 2

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 8:45am Cardio 7pm Cardio 6:45pm Toning 6:45pm Cardio 6:00pm 7:15pm Toning Toning

9:00am Toning

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 April: 50 points Christine Mcardle Srete Cvetkoski Cliff Durkin Stuart French 500 points Jess Guest Ben Holian

New Members
Welcome!
Glenda Vash Chia Taing Sam Folino Glenn Durkin Josh Shaw

Member Birthdays
Happy Birthday!
20th Sue Todd 21st Christie Jones 26th Adele Johnson 30th - Darren Roussety

Directors Desk continued This is because endurance sessions build a solid base of fitness. A solid fitness base makes you a more efficient fat burner and increases your fitness level. Then as spring approaches we increase the cardio intensity with more blitz type sessions to sharpen your fitness level so you are at your best fitness level and in the best shape for summer. Every training session at Step into Life has been well thought out to maximize results and benefit. When you see a road route board up against the white table and you are looking for your category to see how far you have to go, remember that you are building a base. Marathon sessions also fall into this category. Have a great month and remember Step into Life pride. Wear your gear, show off your training club kudos and say Go Step into Life when you see other Step into Lifers. Regards Larry Cohen Director

Member Profile

Jan Cogger

Questions
Where were you born? East Melbourne What is your current profession? Sales & Client Services Manager at Springvale Botanical Cemetery. What sports have you been involved with during your life/best achievement? Tennis, netball, softball, golf. Won a couple of minor premierships good excuse to celebrate. What is your favourite naughty treat? Chocolate. Also love a good whisky and a good red wine. What primary and secondary school did you attend? I think I can remember back that far oh yes Our Holy Redeemer Primary School Surrey Hills, Our Lady of Sion Secondary School Box Hill, Stotts Business College. What is the nicest thing anyone has done for you? My gorgeous husband Steve is always doing nice things for me. My family spoils me too. What is your goal for the next six months, exercise or other? Get to all my sessions regularly so Aaron doesnt have to nag me to make them up. Would like to get back into some toning sessions. Those naughty treats - chocolate and booze have taken their toll on my waistline. Interests and hobbies? My big, beautiful extended family, the mighty Swans, music , golf, travel. What is your favourite session and what results have you seen since starting SIL? Amazed as I am to be saying this as I used to hate it I now like to run. Actually I enjoy all the sessions and the camaraderie of Aaron and my fellow SILers. I guess the main result I have noticed from my time with SIL is the development of my strength and endurance. I put in a lot of hours at work and my workouts assist with staying healthy and able to achieve what I need to at work. Unfortunately they have not helped with lowering my golf handicap.

Events What is happening? Id love to join in!

WHEN
May 10th Sunday Sat May 16th Sun May 24th th Tues May 26 th May 17 Sunday May 29th Friday

DETAILS
FUN RUN Mothers Day Classic www.mothersdayclassic.org Fitness Evaluation at the park Achieve & create more goals! FUN RUN - Step into Life Charity Run Register by the 13th, no registrations on the day. Register call 0433 034 955 Engagement Party for Jess & Az RSVP by May 20th to be on the door list Sessions for Saturday will be held Sunday afternoon at 12:30pm.. Sorry for the inconvenience GOAL PLANNING Winter Lunch Fasta Pasta STATE EVENT S.I.L Mini Olympics Competitive Event that we can all do! FUN RUN Run Melbourne The Age Federation Square ANNUAL EVENT Winter Meeting Winter Evening Indian Theme

TIMES 4km or 8km 9am Sat 6pm Sun 6am Tues 9.6km Run 4.8km W/R $30 - $35 7:30pm till Late

May 31 Sunday June

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2pm Fun Games for everyone 5km 10km Half Marathon 5:00pm

June 28 Sunday

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July 5th Sunday

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Merchandise
Step into Life Bum Bag.

Member Achievements
Congratulations Tanai Wong Athletics Events! 14.1km in Run for Kids Robert Formoso Suzi Sammy

$20
www.stepintolife.com/treat-yourself.php

Health & Fitness Article

The Diet for Fitness: Highest performance fuel for your body, mind etc.
There are a lot of uncertainties out there when it comes to fitness or at least that's what we've been told. One thing that is certain is that without the right diet your efforts will be short changed. How can you accomplish your goals in the gym when you haven't the energy to get up in the morning? How can you find the energy to train and train progressively when youre squandering all you have to stay awake at work or in class? It's obviously a tough affair. Weve been told in physics class that energy can neither be created nor destroyed. What does this mean and how do we apply this information so that we too have boundless energy? What some of us fail to realize is that the energy required for us to go for a run or even build muscle for that matter, doesn't come out of thin air. It comes from within. It comes from the food we eat in combination with water and air. While water and air do not give us energy directly, they are very much involved in the production of energy. As we know or should know, food was not created equal. The type of food eaten has a direct affect on our energy levels, our body shape and even our self perceptions. The best and cleanest of all food sources is undoubtedly fruits and vegetables. And by cleanest I don't mean free of dirt, I mean free of toxic by products that other foods contain such as deadly nitrates, sodium and saturated fats. Do you know that the end product of carbohydrate breakdown is? Its carbon dioxide and water. Ask the pro-protein people what the end product of protein metabolism is and most likely they won't know or won't tell you. I think they believe what you don't know won't hurt you. How ironic because that's exactly what too much protein will do: hurt you. Keep in mind folks, grains, fruits and vegetables are not at the top of the food pyramid by chance. Years of research and analysis and millions of dollars have been spent to reach this conclusion so please take advantage of it. That's because grains, fruits and vegetables are made up of the body's most preferred food called carbohydrate and anyone preaching otherwise won't live long enough to see how wrong they really were. Not only are they made up of our body's favourite energy source, they're also jam packed with essential nutrients. In fact contrary to popular belief, by diversifying your choices of fruits and vegetables you can get most, if not all your nutrients. You'll be surprised at the amino acid similarity of beef and spinach. So Popeye was right after all. And if that's not enough reasons to eat more fruits and vegetables, I'll give you another. They provide you with life giving water. Something that we hear an awful lot about yet many do nothing about it. Water aids the body in burning fat, helps our energy levels, and improves immunity and numerous other benefits. But nothing will happen until you knowingly put a plan in action to support your lifestyle. But excuses aside, it's your nutrition that has to improve before you do. Your body is built for performance much like a formula one car. Some of you might say, "Hold on Stefan, look at me. My body wasn't built for performance. I'll be lucky to get into a kart, let alone race one." While it's very fashionable to play the genetics and metabolism cards, I believe that everyone came into this world as equals with potential to become champions. (A champion is someone that does the fundamentals many times over and commits to better himself in the process.)

According to doctors, the number of people suffering from endocrine and glandular disorders is roughly one in a thousand. Yet the excuse 'my metabolism is slow' is most always heard. What happened in the following years has nothing to do with your metabolism but everything to do with your choices in nutrition and level of activity. And your level of activity as we've just learnt is also dependent on nutrition.
So you see how important proper nutrition really is? Without a few key nutrients, your body has a hard time functioning properly. For example, a deficiency in B vitamins almost always leads to energy decreases simply because these vitamins are essential for the metabolism (breakdown) of carbohydrates. An iron deficiency usually leads to low energy levels because of its importance in carrying oxygen to cells. And for all you muscleguys out there, a deficiency in zinc hinders the production of testosterone. In fact recent studies have shown that supplementing with zinc, magnesium and B6 vitamin has been shown to increase strength and muscle gain even in highly trained people. So before surrendering your personal power or authentic power and reach for supplementing with steroids, look for other alternatives. Make sure your diet is right first and aim to improve it; it's really not that hard. Continued on next page

Hall of Fame

The Diet for Fitness, Continued Getting back to the race car analogy, if you put unleaded petrol in it the car will run but hardly at its best. Substituting unleaded petrol with aviation fuel or high octane will make a hell of a difference. Same thing with you and your body. What you put in is what you'll most definitely get out. Put fat in and fat will come out. Just as in formula one, controlled scientific experiments have been performed on humans to see which fuel allows for best performance. This always comes out to be carbohydrate. Sure it's not cool enough but hey, it works! So when exercising, don't forget to exercise your right to obtaining high performance fuel for your body so that you not only look forward to your workout but POWER through it. By STEFAN, BAppSci, IBLS-AIS, CSCS

Toning Rotation what to bring to toning sessions

TUESDAYs 6:45 pm
5th May FITBALL 12 May RESISTANCE BANDS 19th May WEIGHTS 26th May FITBALL 2
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THURSDAYs 6 pm 7:15 pm
7th May RESISTANCE BANDS 14 May WEIGHTS 21st May FITBALL 28th May RESISTANCE BANDS 4 June WEIGHTS 11 June FITBALL
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SATURDAYs 9am
9th May WEIGHTS 16th May FITBALL 23rd May RESISTANCE BANDS 30th May WEIGHTS 6 June FITBALL 13 June RESISTANCE BANDS
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One small Lunge step for Cliff & Stu Is a giant leap for everyone else

June

RESISTANCE BANDS 9 June WEIGHTS

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KICKBOXING SATURDAY MORNINGS WITH POWER

Push Benny Push!! Chin up Varls! Focusin Folino!

Next Month is our BootCamp Away on the Queens Birthday Weekend Street Fighter V The Step into Lifers at Keysborough

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.

Nori Rolls

The referral gifts:

Ingredients: Serves 2-4 Ingredients: 4 sheets raw Nori 4 collard green or romaine lettuce leaves 1 cup carrot, shredded 1 avocado, thinly sliced 8 scallions, green parts only 3 cup bean sprouts cucumber, seeded and cut lengthwise into 4 long, thin slices 1 red bell pepper, seeded and thinly sliced Method: Preparation: 1. Place a Nori sheet flat onto a sushi rolling mat or cutting board. 2. Put one of your lettuce leaves on the Nori sheet, covering the half of the sheet that is nearest you. 3. Place the ingredients about a half inch from the edge of the sheet in a narrow pile. 4. Fold the Nori sheet over the ingredients and begin to roll the sheet away from you. Make the roll as tight as possible for easier cutting and eating. 5. Seal the end of the Nori sheet by dabbing the edge with water, Braggs or Nama Shoyu. 6. Cut the roll with a slightly angled cut at the
Chelsea Denise Robinson ~ 0411 411 833 SOUTH EASTERN CHIROPRACTIC CLINIC 292 CORRIGAN ROAD KEYSBOROUGH 9798 1402 MOBILE COMES TO YOU 0427 978 860

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

Our Health Professionals & Our Members Benefits with them

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

receive concession rates.

PARKMORE OSTEOPATHY 159 KINGSCLERE AVE, KEYSBOROUGH 9711 7562

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

Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed

receive 10% off all consultations

159 KINGSCLERE AVE, KEYSBOROUGH 9711 7562

Receive Special Rates & Exclusive KeepFit waiting periods waived for claiming on your training.
1800 087 374

Members Benefits
Discounts & Offers
Please support our national and local traders, and take advantage of the discounts they offer. Simply, show youre Step into Life key ring to the staff of participating outlets.

Local Members Benefits

Discounts & Offers Present your Keyring
41 PRINCESS HWY, DANDENONG 9794 8039

DANDENONG SKATE CENTRE

KINGS COMPLEX

Receive 20% off

Become a Trainer
Get qualified

Receive 10% off Receive 15% off Members Prices & $5 off membership Members receive 2 Games for $13 (usually $20)

366 BOUNDARY 366 BOUNDARY RD, DINGLEYRD 9558 3222

LE MANS GRAND PRIX

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

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!
Cnr Nepean Hwy & Warrigal Rd, 9583 1244

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.

401 PRINCESS HWY, NOBLE PARK

9547 5977

2 FREE weekly movies with any new release movie rental Receive 25% off the session fees

0422 248 283

SOUTH EASTERN SUBURBS

SAVE yourself over 43% www.subscribetoday.com.au/820 1

SPRINGVALE 9547 4774

Receive Extra Free Gift 10% off all items in store (excluding sale items) 20% off* Excludes special items 10% off Dry Cleaning & Alterations.

www.mycmsite.com.au/michellek

Call 1 300 134 136 for more details

WAVERLY GARDENS 9546 8721 DANDENONG 9706 8211

SHOP 40 ENDEAVOUR HILLS SHOPPING CENTRE 9706 2234

Fresh Right Now

Planning your shopping? Want to eat healthy but cant keep track of the fruit & veggies in season? www.FreshRightNow.com The easy way to find out what is in season.
12 Douglas Street, Noble Park 9562 3720

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.

Receive extra free gift if hold a party.

www.Essentially.com.au Natural Skin Care Products Adele 0409 860 981

Local Members Benefits Food

Discounts & Offers Present your Keyring to receive:

Franchise Directory
ACT
ANU

QLD
Broadbeach Buderim Everton Park Kawana Lockyer Valley Mackay Pacific Pines Runaway Bay Wilston

VIC
Berwick Box Hill Camberwell Carlton Caroline Springs Caulfield Chelsea Cheltenham Cranbourne Croydon Doncaster Essendon Eltham Elwood 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

CAF
SHOP G1 PARKMORE SHOPPING CENTRE 9769 1466

Receive a FREE hot drink with any meal purchase. (effectively works out to 20% off)

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

FREE bottled water or yoghurt with every sub/wrap purchase

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

(effectively works out to 20% off)

FASTA PASTA KEYSBOROUGH

330 CHELTHAM ROAD, KEYSBOROUGH

Receive 25% off total bill. Max $20 off.

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

Receive 10% off any meal Healthy Choices are available

Mehfil
Indian Restaurant 9798 7544 291 Corrigan Road, Keysborough

Receive 20% off Sunday to Thursday Evenings Open 5pm to 10pm Cash Only

BUDJET BUYS
17 BUCKLEY STREET, NOBLE PARK Mordialoc Kebab Health 9590 9154 204 Lower Dandenong Road

10% off (discount excludes milk)

Kebab & Can for $8 (works out to 15% off)

WA
Canning Vale Carine Cockburn Ctrl Edgewater Iluka Margaret River Stirling Swan View Quinns Rock Wembley

FREE use of the Dogwash Facilities. B.Y.O Shampoos, towels etc. 110 Hemmings St Dandy West 9791 7498

New Zealand
Auckland Browns Bay

VIC
Balwyn Beaumaris Bendigo Bentleigh

We do it outdoors