55- Fresh Air Newsletter SEPTEMBER 2009 Keysborough
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Transcript of 55- Fresh Air Newsletter SEPTEMBER 2009 Keysborough
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8/12/2019 55- Fresh Air Newsletter SEPTEMBER 2009 Keysborough
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Timetable (note the changes are in bold)Monday 9:15am
Cardio5:30pmToning
6pmCardio
7:15pmCardio
Tuesday 6:00amToning
6pmToning
7:15pmToning
Wednesday 6:00am
Cardio
9:15am
Toning
6:45pm
Cardio
6:45pm
PowerflexThursday 9:15am
Kickbox 4:15pmKickbox
6:00pmToning
7:15pmToning
Friday 6:00amCardio
Saturday 8:30amKickbox
We will be opening: New Powerflex Sessions New Toning Sessions Fridays 4:15pm Tuesdays 4:15pmFridays 5:30pm Wednesdays 5:30pm
To all cardio sessions need to bring your own boxing gloves.Dont have your own? You may purchase one from your trainer.
Se tember 2009, Issue 36 tep into Life Keysboroughhone: (03) 8502 8775 or 0423 852 262 E-mail: [email protected]
PLEASE SEE LAST PAGE FOR CHANGES IN TONING ROTATIO
Local News - Mini OlympicsAwesome camaraderie & dedication for our teams for a fun event.
Ranks were given in length of Service to their Keysie venue
Sergeants (1 st year) Shanta, Nish, Trish, Ed, Marty, Rob, Daryl,
Roshelle, Jacinta, Sue, Cliff, Josh, Stu, Deb, Chris, Damo, Tan, Akile
Master Sergeants (2 nd year) Shev, Daz, Dhani, Benny*, Sam, Jaz,
Mel V, Lyly* Sergeant Majors (3 rd year) Shivani*, Kirsten, Jase,Doris, Ray Majors (4 th year) Marshall, Jess*, Matti, Wendy, Rocky
Robbie*, Leszko, Zofia* Lieutenant Colonels ( 5 th year) Brownie* &
Leslie Colonel & General of Kommandos- (trainers) Homans & Az
* = were ca tains of their events & teams on the da
Directors DeskSpring is in the air.Dear Members, family and friendsI hope this issue of Fresh Air finds you fighting fit!Every year in late August, Step into Life has new franchise owners
attend their initial franchise training at the Radisson Resort on theGold Coast. I would like to extend a very warm welcome to thefollowing new franchise locations. NSW Coogee; QLD Caloundra; Forest Lakes; Morningside; Stanthorpe SA NovarGardens; WA - Alexander Heights; South Perth; VIC Mordialloc;MT Eliza .If you have family and friends that you know would benefit from Stepinto Life please let them know about these new locations.As an exercise specialist when I think of Spring, one of my firstthoughts is how many more weeks do we have to make sure ourclients are in peak shape for summer. In the winter months we focuson building a solid fitness base and then in August, September andOctober it is time to increase the intensity and frequency to tone upfor summer.
Are you aware that if you are booked in to do say 2 sessions perweek and you find you have some more time one week then by allmeans for that week contact your trainer and come along to anothertraining session? If you are booked in for 2 sessions per week or 8sessions for the month and you need to miss a training session, askyourself, When can I make up that session? Look at the timetablestuck on the fridge with the Step into Life magnet and plan when youcan make it up. Then contact your trainer to book a make upsession.
Continued on page 3Boxing GlovesAvailable in S, M, or LFor $23
Also available to assist isPolar Heart Rate MonitorsMany models available from $120
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Training ClubAchieving your goals at Step into Life New Members
Welcome! Welcome Back!Pavlina Tichy Sharon HendersonJulie Gubbels Dorsha TongFaye Gubbels Roslyn GrasshamMario Bird Maree FolinoRoger Galway Kirsten BarnettMelissa Young Matthew EdwardsNish Chandrasegran Daryl Edwards Andrew Leszko
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 instructor to help you set some timelines for your goals.Awards achieved in August:
50 pointsAnita PlavcicBianca PrinsKerrie GubbelsDeb Bensley
200 pointsMatthew Edwards
500 pointsSuzi Cvetkoski
1000 pointsBelinda Cisternino
Member Birthdays Happy Birthday!
Choose a raffle prize as a gift!(prizes will expire end of the month, so use it before then)
3rd Ly Holian16 th Pavlina Tichy
18th
Akile Husnu22 nd Elaine Fearnly23 rd Jeannette Moore26 th Roslyn Grassham
27 th Andrew Leszko28 th Melissa Brown
Directors Desk continued
With summer fast approaching and everyone wanting to look the best it is a simple equation of energy out and energy in. Your trainer willdo everything they can to make sure you attend training but you have to plan ahead as well and make up your sessions.Tips to look your best for summer: Look your best for summer tips:
1. Increase the intensity and frequency of your training. Ask your trainer to take you more out of your comfort zone.2. Book into a greater variety of sessions like a boot camp or power flex session.3. Never miss the warm up before any Step into Life session. The warm up ensures maximum energy expenditure during the main
training segment.4. Try to eat a totally different variety of fruits and vegetables and foods to what you normally eat.5. Cut out the junk and actually taste and chew your food.6. Introduce meal strolls this is a short, casual walk (5 10 minutes) after big meals to help with digestion.7. On a Sunday night make sure you have given some thought to the week ahead and when you will do your training sessions.8. Plan a be super fit for summer program. It has to have a start date and run for 8 weeks where you adopt the above tips.
Have a great month and if you are keen to say Balls to your boss and attend one of our free Information sessions please call 1300 134136 or go to www.stepintolife.com RegardsLarry CohenCo-Director
Well Done Guys!
Show off your hardwork by purchasingyour Training Clubawards points shirt
for $22
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Questions.Where were you born?Benny: Reservoir, Melbourne Lyly: Saigon, Vietnam
What is your current profession?Benny: Financial Planner Lyly: Financial Planner
What sports have you been involved with during your life/bestchievement?
Benny: does online gaming count? Basketball, won grand final -
C grade.Lyly: sports, what sports? :-). Badminton, semi-final at school.
What is your favourite naughty treat?Benny: Beer and KFC Lyly: tiramisu (that can be my breakfast, lunch, dinner, snack...virtually any meals)
What primary and secondary school did you attend?Benny: too many primary schools and Gladstone Park SecondaryCollege. Lyly: primary school in Vietnam and Killester Secondary College
What is the nicest thing anyone has done for you?Benny: Ly accepting my proposal. Lyly: Benny's gone traditional: went to Vietnam to ask Dad for myhand and proposed on his knee on Xmas Eve.
What is something we would have never guessed about you? Benny: I used to do modelling work when I was a kid (and yes that's along time ago).Lyly: I shooed cows in heels while driving for work up in Swan Hill.
What is your goal for the next six months, exercise or other?Benny: compete in a couple of fun runs. Lyly: I wanna lose another 7kg and beat 4.52min/km (PB).
Interests and hobbies?Benny: video games and paintball. Lyly: shopping (shoe shopping in particular), travelling, watching crimeshows
What is your favourite session and what results have you seen
since starting SIL? Benny: Kickboxing. Beer guts almost gone and higher energy levels.Lyly: kickboxing (We can legally punch each other). I've lost 4.5kg
Merchandise f you are thinking of entering an Event, wear your
Step into Life Event T shirt or singlet with pride!www.stepintolife.com/treat-yourself.php
$44.00 $42.00 $42.00
Events What is happening? Id love to join in!WHEN DETAILS TIMES
Sat Sep 5 th Sun Sep 13 th Tues Sep 15 th
FITNESS TESTAchieve your Goals,
Create more targets to hit!
8:30am Sat6pm Sunday6am Tuesday
September 14 th FUN RUN Spring into Shape I 4/8kmSeptember 20 th FUN RUN Dingley Dozen
Our Local Braeside Park Fun run3/6/12km
September 27 th FUN RUN De Castella Run (Hard) 5/10/15km
OctoberKeysies 100 th Bootcamp!
BOOTCAMPS Spring PackageAll Bootcamps will be at beach locations Fridays 6:45pm& Sundays 2pm
October 11 th FUN RUN - Melbourne Marathon 10kmHalf Marathon
MarathonOctober 26 th FUN RUN Spring into Shape II 4/8kmNovember Keysie Competition many games
All Keysie members compete in teamsCompete in
teamsNovember 14 th Lysterfield Lake Ride, Kayak, Run 15/2/5km
Ben & Ly Hol ianBenny & Lyly have been a
member of Step into Life
Keysborough since
February 2008
*N ew Member of the Month RewardsMember of the month will eitherreceive Unlimited sessionsfor the month or a $50 S.I.Lclothing merchandise voucher*.
Member Profile
*Benny & Lyly got married just after they beganSIL in March 2008
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Spring & Summer ~ Keep Cool Wear
BootCamp Shirt Sorrento Shirts Competitor Tshirt Athlete Singlet Spandex Lycra Board Shorts
$28 $36 $38 $36 $44 $38 -------------------------------------------Dri~Fit Range---------------------------------------------
Health & Fitness Article - Adding a little spice to your lunch Most of us slip into the habit of packing the same boring, predictable and often not very nutritious lunch day after day. Here are a few tips tospice up your lunches and keep them healthy, filling and nutritious all at the same time.
1. Prepare your lunch the night before whilst making dinner this is a great time saver and you are more likely to give it a little morethought and love
2. Add colour and texture by adding a number of different colours you are ensuring an array of vitamins and minerals are beingincorporated. By adding different textures you are more likely to meet your fibre requirements and satisfy your hunger for a moreextended period of time
3. Break out of the sandwich habit. A sandwich made up on grainy heavy bread with plenty of salad and a source of protein is a greatoption but break out of this mould a few times a week. Try a salad made up with exciting leftovers, low fat cheese, canned beans orchickpeas, cooked and raw veggies. A splash of olive oil, a little red wine vinegar and some salt and pepper are great to use as adressing. Store these things at work and dress your salad just before eating
4. Always accompany your lunch with a good amount of water. This is especially important if you are working in a heated or air-conditioned building all day. Dehydration can zap your energy and lead to the very common 4pm slump. Continue to sip on waterthroughout the day.
5. Accompany your lunch with a yoghurt or 1-2 pieces of fruit. Adding a little extra a lunch time may help to avoid extreme hunger andbinge eating later in the day
Making your midday meal a healthy one can be a challenge, especially if youre at work. A little planning and creativity can add interest andnutrition to this meal and make you feel and perform a whole lot better during the afternoon and evening.Prepared by:Vicky Kuriel
BSc.(Exercise Physiology), Master of Nutrition & Dietetics (APD), Sports Dietitian
Step into Life Supplement Range
Wellness Pack #1 $238.70 (6 month Supply of Muli Vitamins & Fish Oils) Wellness Pack #2 $390.50 (6 month Supply of Muli Vitamins, Fish Oils & Glucosamine)
Omega 3 Fish Oils ForActive S.I.L Members60 Capsule (1 month) $34. 10
180 Capsule (3 months) $90. 20
360 Capsule (6 months) $171. 60
Muti vitamins ForActive S.I.L Members60 Capsule (2 months) $27. 95
120 Capsule (3 months) $52. 80
180 Capsule (6 months) $74. 80
Glucosamine ForActive S.I.L Members120 Capsule(2 months) $56. 10
240 Capsule(4 months)$105. 60
360 Capsule (6 months) $156. 20
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Our Team Motto we do it outdoors together
Major Matti keeps the girls in-line
As we prepare, shoot those that arenervous, charge our enemies but most
of all. Look good.
Healthy Recipe 1At Last - Guilt Free Eating!
RoastedPumpkinandMushroomLasagne
Preparation Time: 30 mins
Cooking Time: 60Serves: 8INGREDIENTS400g orange sweetpotato, cut into 1 cmcubes400g pumpkin, cut into1 cm cubes2 large sprigsrosemary3 garlic cloves,crushedfreshly ground blackpepperolive oil spray1 litre (4 cups) skimmilk
1 large onion, sliced3 heapedtablespoons plainflour250g ricotta cheese250g lasagnesheets200g mushrooms,sliced1 spring onion,sliced50g reduced-fatcheddar, grated
METHOD1. Preheat oven to 200oC. Mix pumpkin,sweet potato, rosemary and garlic in a bowland season with pepper. Lightly spray abaking tray with olive oil, add vegetables andbake for 20 minutes or until tender.2. Heat milk and onion in a saucepan overmedium heat until just below boiling, then turnoff heat and sit for 10 minutes. Mix flour with alittle water, then add to milk, bring to simmer
and cook for 5 minutes, then add ricotta.3. Spray lasagne dish with olive oil. Add layerof lasagne sheets, then a quarter of each ofthe white sauce, baked vegetables,mushrooms and spring onion. Continue untilall lasagne sheets, vegetables and sauce areused (makes 4 layers). Sprinkle with gratedcheese.4. Bake for 35-45 minutes, or until cookedthrough and golden on top. Serve with a sidesalad.
Our paramedic has courageouslyrescued one of our casualties of war,
Awesome Job Jaz!
During the month, some otherrecruits prepared for training inbootcamp the silhouette being ourportable lights on the field next to the
athletics track as the shadows aremade by the crew with their prayer
planks.
On the athletics track for a bit ofsprint work and skipping?
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Quote of the Month"You can do infinitely more than you have alreadydone." Sri Chinmoy
Healthy Recipe 2At Last - Guilt Free Eating!
Citris Cake
Cooking Time: 1 hourServes: 8
INGREDIENTS
1 teaspoon bicarbonate soda5 large eggs2 large lemons1 orange250grams pecan nuts250grams sugar (castor)
METHOD
1. Wash the fruit extremely well and place in largesaucepan.
2. Cover with cold water.3. Bring to boil and simmer for 1 hour or until soft (15
minutes in pressure cooker).4. Remove fruit gently from saucepan, chop, remove
seeds and allow to cool.5. Preheat oven to 180C. Line a 20cm cake tin with
baking paper.6. Beat eggs and sugar together until creamy.
7. Blend pecans in a food processor with half of theegg mix until smooth.8. Remove to a bowl9. Blend cooled citrus together with remaining egg
mix until smooth.10. Combine the two mixtures, adding the bi-
carbonate of soda.11. Pour into cake tin and bake for 1 hour.12. Cool and serve.
Recipe Courtesy of Nutrition Australia
Referrals Thanks for Referring Your FriendsAt Step into Life we value your patronage and the people you refer to ourprogram.
In return for your support we would like to show our appreciation by rewarding youwith 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.
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.
ORhttp://www.stepintolife.com.au/tell-a-friend member.php
Members BenefitsDiscounts & Offers
Please support our national and local traders, and take advantage of thediscounts they offer. Simply, show youre Step into Life key ring to thestaff of participating outlets.
SUBSCRIBE & SAVE OVER 43%Treat yourself and your partner, mate or even your neighbour and subscribe toMen's Health and Women's Health magazine for JUST $26 every quarter byautomatic credit card payment. You'll SAVE a massive $85 off the full price inthe first year. Plus both of these fantastic magazines will be delivered direct toyou FREE. Also, this offer is RISK FREE - you can cancel at anytime, noquestions asked!
SAVE yourself over 43%
www.subscribetoday.com.au/8201 Fresh Right NowPlanning your
shopping?
Want to eat healthybut cant keep trackof the fruit & veggies
in season?
www.FreshRightNow.com The easy way to find out what is in
season.
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Our Health Professionals
MOBILE COMES TO YOU0427 978 860
Receive 50% off your firstconsultations
& 10% off consultations thereafter.
PARKMORE OSTEOPATHY159 KINGSCLERE AVE, KEYSBOROUGH
9711 7562
Receive concession rates.
ChelseaDenise Robinson ~ 0411 411 833
Receive 10% off all consults.Rebate available with Manchester
Unity
SOUTH EASTERNCHIROPRACTIC CLINIC
292 CORRIGAN ROAD KEYSBOROUGH9798 1402
Complimentary Initial ConsultationValued at $70 & $30 off Orthoticsif prescribed
159 KINGSCLERE AVE, KEYSBOROUGH9711 7562
receive 10% off all consultations
1800 087 374
Receive Special Rates &Exclusive KeepFit waiting periodswaived for claiming on yourtraining.
Our FoodFASTA PASTAEYSBOROUGH
330 CHELTHAM ROAD, KEYSBOROUGH
Receive 25% off total bill.Max $20 off.
CAF
SHOP G1 PARKMORE SHOPPING CENTRE9769 1466
Receive a FREE hot drink with any mealpurchase.
(effectively works out to 20% off)
NOBLE PARK - Cnr Douglas St & HeatheronSANDOWN Cnr Princess Hwy & Browns Rd
FREE bottled water or yoghurt withevery sub/wrap purchase
(effectively works out to 20% off)
MehfilIndian Restaurant 9798 7544
291 Corrigan Road, Keysborough
Receive 20% offSunday to Thursday Evenings
Open 5pm to 10pmCash Only
Mordialoc Kebab9590 9154
204 Lower Dandenong Road
Kebab & Can for $8(works out to 15% off)
Our Entertainment
401 PRINCESS HWY, NOBLE PARK 9547 5977Receive 50% off the Ezycard (get it for $4.95)
With Ezycard:New Releasefor a $1 less
WeekliesFor only a $1Retail DVDsFor 10% off
DANDENONG
SKATE CENTRE41 PRINCESS HWY, DANDENONG 9794 8039
Receive 20%off
KINGS
COMPLEX366 BOUNDARY RD, DINGLEY 9558 3222
Receive 10%
off
LE MANSGRAND PRIX
11-55 WATERVIEW CLOSE, DANDENONG STH 8787 8178
Receive 15%off MembersPrices & $5
offmembership
Cnr Nepean Hwy & Warrigal Rd, 9583 1244
Membersreceive 2
Games for$15
(usually $20)(works out tobe 25% off)
SPRINGVALE 9547 4774www.mycmsite.com.au/michellek
Receive ExtraFree Gift
Our Needs
SPORTSMART Ian Street, NOBLE PARK 9548 5188
Get the rightfootwear
20% OFFFOOTWEAR(at Noble Park
store only)
0422 248 283 SOUTH EASTERN SUBURBS
Keep your KidsActive with the
Outdoor FitnessProgram for Kids
Receive
25% off thesession fees
Specialising & Consulting in Nutrition & Supplements
20% off theRetail Price& ongoingnutritionalassistance
Fat burning &Weight gaining
packsavailable also
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.
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