65- Fresh Air Newsletter JULY 2010 Keysborough

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TimetableMonday 5:30pm

Toning7:15pmCardio

Tuesday 6:00amToning

6:45pmToning

Wednesday 6:00amCardio 5:30pmCardio 6:45pmBox/CarThursday 4:00pm

Kickbox6:00pmToning

7:15pmToning

Friday 6:00amCardio

6:45pmCardio

Winter Dinner - July 17 th @Dandenong Club, BookingsFridays & Sundays is Mini

Olympics TrainingSaturday 8:30am

KickboxTo all cardio sessions need to bring your own boxing gloves.

Don’t have your own? You may purchase one from your trainer.

June 2010, Issue 4p into Life Keysboroughone: (03) 8502 8775 Mb: 0423 852 262 E-mail: [email protected]

Local NewsWinter Dinner July 17 th ,Informative, Social & Fun night for all our current members &their partners. Our theme is to observe our past and presentfitness levels and achievements to then plan for our futureones using our diaries, past achievements and posturalanalysis. At this dinner we will also explain the below winterchallenge – our Winter Tri-fold programChoose from 1 of the 3 challenges to complete according towhat you would like to achieve – Zen, Ka-pow & Wipe Out.

Prizes are won including the reward of punishing the groomand his men in September if you reach a certain marker.Join Jess & I in these quests for 9 weeks to!(as we’re getting married!) you can keep upto date online withour facebook updates that Jess is running.Mini Olympics August 29 th

Our Teams are the Keysie Kommandos, our theme for ourteams this year is the year you started SiL Keysie. Eg. 2005team 2006 team etc. We need 10 participators & even moresupporters for each team.

We will be team event training for this Fridays & Sundaysstarting July 24 th until the event. This training will also be greatif you are intending on doing any of the upcoming fun runs orbootcamps in September including the Dingley Dozen.

Director’s DeskBurn more fator moreenergy?Hello Members, family and friends

The shortest day of the year has passed and we arenow on the countdown to spring. It has been a chillywinter this year but remember winter is a great time to

expend up to 30% more energy while training outdoors.Talking about expending energy, I was in QLD lastweek doing some refresher training with our excellentQLD trainers and we revisited the idea of what heartrate you should train at in order to burn fat as a fuelsource or more total energy.

The theories vary on this topic and if you had 10exercise physiologists debate this, you would probablyfind half for theory A and half for theory B. Let’s sayyou exercise for 40 minutes. Theory A is that if youexercise in the lower heart rate ranges, say 60 – 75%of your max, then you expend a volume of energy and

a greater proportion of that energy comes from fat.Theory B is that if you exercise at the higher heart rateranges, say 75 – 90% of your max, you expend moretotal volume of energy than theory A but a lesserproportion of that energy comes from fat. [Thisobviously depends on the individual’s fitness levelsetc.]

Theory A:60- 75 % of max

Theory B:75 – 90 % of max

So, which theory is correct? They are both correct!Various factors have to be taken into account like doesyour fitness level allows you to exercise at the highheart rate range for 40 minutes? Also, it is notadvisable to exercise always at the higher or lowerheart rate ranges as your body gets used to it veryquickly. Your goals have to be taken into account aswell.

Boxing GlovesAvailable in S, M, or LFor $23

Also available to assist isPolar Heart Rate MonitorsMany models available from $120

Please note that Powerflex and Tues/Thursevening toning sessions are at the School Hall.



Training ClubAchieving your goals at Step into Life®

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(you can 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 June:

50 pointsJessica VojtekBrockwell KongSarun Phin

200 pointsMario BirdCindy DauriaElizabeth Stewart

500 points

1000 points

1500 points

2000 points

Director’s Desk continued

At your next session, after taking your pulse, check the heart rate chart and see what heart rate range you are in. Ask your trainerto explain what energy source you used during the session.

Did you know that every Step into Life toning session deliberately has a cross training component? Cross training means thatthere is a mix between resistance based and cardio based exercise. This helps to expend more energy per session.

The science behind heart rate ranges and training zones is a very in depth topic but one element of your training that is very easyto understand and not hard at all to grasp is the fun aspect! It has to be fun. That is why all Step into Life trainers are called“Enter-trainers.” They have the skill to motivate and entertain you at every session.

Have fun and train hard through winter.Keep up the excellent training.

RegardsLarr Cohen

Well Done Guys!

You can awardyourself & show toothers the time &

effort you have putinto your training by

purchasing yourTraining Club

awards points shirtfor $22

See the photospage of the

members with their200+ awards

Member Birthdays

Happy Birthday!

Receive 3 free extra sessions as a gift*!(*gift will expire end of the month, so use it before then)

1st – Joy Karton

1st – Sue Summons

28 th – Zofia Oktaba

31 st – Robert Formoso

Book these free sessions with your Trainer

Punish the Groom & His Men With our Winter Challenge – Jess and Myself are also using this

challenge to fine tune our bodies & minds for our wedding in October.

Members that reach a certain milestone in this challenge will get to

punish the groom & his men in the hardest SiL exercises they’ve ever

had to do one after another, after another, after another.



Events What is happening? I’d love to join in!

WHEN EVENTTYPE DETAILSTIMES

JULY 2010 – is WEIGHTS that i provide for ALL Toning Sessions Sat Jul 17 th Sun Jul 25 th Tues Jul 27 th

FITNESS FITNESS TESTAchieve your Goals, Create more

targets to hit!

8:30am Sat6pm Sun6am Tues

Sat Jul 17 th BENEFITS Benefits Postural AnalysisDandenong Club

5pm

Sat Jul 17 th BENEFITS Winter Dinner MeetingDandenong Club

6pm

Sun Jul 18 th FUN RUN Run Melbournewww.runmelbourne.com.au

Am in thecity

SundaysJuly ~ Aug

BENEFITS Mini Olympics Training Fridays &Sundays

AUGUST 2010 – Need your RESISTANCE BANDS at ALL Toning Sessions August

2010

BENEFITS

EVENTTEASER

Sumo Wrestling

MINI OLYMPICS (Aug 29th

)BootCamp Teaser

JUNE 2010 – Need your FITBALLS at ALL Toning Sessions September

2010EVENT

FUN RUNFUN RUNFUN RUNFITNESS

PACKAGE

Punish the Groom & His MenDingley Dozen (19 th Sep)

Spring into Shape IDe CastellaFitness Test

BootCamp PackageOctober

2010FUN RUNFUN RUNFRIENDS

Spring into Shape IIMelbourne MarathonBring a Buddy Week

November2010

FUN RUNFITNESSEVENT

Spring into Shape IIIFitness Test

Keysie CompeitionDecember

2010

SOCIAL Christmas Lunch

Januaray2011

EVENT Fund Raising Fitness Event

February2011

BENEFITS Pool

March2011

BENEFITS Roller Skating

April2011

BENEFITS Lazer Force & Mini Golf

Cristina CvetkoskiCristina has been a

member of Step into Life

Keysborough since January 2009SiL Keysie’s Member RewardsMember of the month will eithereceive Unlimited sessions*or the month or a $30 S.I.L

clothing merchandise voucher** must be redeemed before the end of the month .

Member Profile Questions…. Where were you born?I was born at Dandenong Hospital on 25 October

What is your current profession?I’m a stay at home mum to my 2 beautiful girls!

What sport have you been involved with during your life/bestachievement? I played netball and softball when I was at primary school.

What is your favourite naughty treats? Can never say no to a McDonald’s chocolate sundae.

What primary and secondary school did you attend? St Anthony’s Primary School, Noble ParkKillester College, Springvale.

What is the nicest thing anyone has done for you? .Definitely my hubby supporting me with anything I want to achieve,exercise or other.He’s always helping and encouraging!

What is your goal for the next six months exercises or other? My goal is to do the 12km Dingley Dozen Fun run in September, keepactive and continue to look after my family as best I can.

Interest and hobbies? I love cooking and baking, shopping, swimming, fundraising for mydaughters Playgroup and Kinder and, of course, SIL sessions.

What is your favourite session and what results have you seen since

starting SIL?Love the endurance and marathon runs whether it’s in rain, hail or shine!I’ve lost almost 10kgs since I joined, dropped 2 dress sizes and I havemore energy to keep up with my girls!

Merchandise www.stepintolife.com/treat-yourself.php Muscle and CellReplenishment

Glucosomine Multi Vitamins Omega 3

$52.80 - 120capsules

$56.10 – 120capsules



Get healthy on the inside!



Some kickboxing Action shots fromSaturday mornings

AWARDS FOR 200+ IN JUNE

Another photo that I did have but got lost with damaged photoswas a photo of Brent completing a prayer plank hold for 10 min infront of Lyly.. Funny site to watch as these two will now battle inout in the fitness tests in the next few weeks as to who holds thekeysie prayer plank record. Congratulations Brent!

Elizabeth StewartFirst Session – 14 th Dec 09Total # Sessions – 44Fitness Tests – 4

Cindy DauriaFirst Session – 10 th Sep 09Total # Sessions – 49BootCamps - 3 in Total

3 RecruitsKeysie Competition - 2009

Mario Bird

First Session – 25th

Aug 2009Total # Sessions – 51Fitness Tests – 2BootCamps – 11 in total

4 Recruits4 Marines2 Navy Seals1 Commandos1 Teaser



Healthy RecipeAt Last - Guilt Free Eating!

Spicy ThaiSweet PotatoSoup

This is a delicious, warming soup, ideal for the cooler daysand evenings. For a heartier meal with extra protein andfibre add raw barley at the start of cooking. Ideal forfreezing extra quantities for a rainy day!

Ingredients (serves 4)- 3 garlic cloves- ½ large red onion- 400g sweet potato- 2 medium carrots- ½ red pepper- 100g dried red lentils- 1 heaped teaspoon Thai red curry paste- 750ml cold water- 2 tbsp chopped coriander or parsley- Le Chevre goats cheese (optional)

Method- finely chop the garlic, red pepper and onion

- dice the carrots and sweet potato- rinse the lentils in cold water and drain- add all ingredients to a large saucepan or stockpot- bring to the boil and then simmer for 20 minutes

until the veggies are cooked- allow to cool before blending to a creamy

consistency.- Serve up and stir in 1/2tbsp goats Le Chevre

cheese per serve and add a sprig of coriander orparsley.

Nutritional Information:Per serve, basic recipe Per serve +

goats cheese and barley

Energy (kilojoules) 535kJ879kJProtein 5g8gCarbohydrates 20.6g30.05gFat 1.67g4.5g

Garlic and onion have fabulous bug-fighting qualities whilst the sweetpotato is rich in antioxidants to help keep you healthier during the Wintermonths.Bev Dorgan BHSc - Clinical Nutritionist http://www.avanawellness.com.au/

Referrals Thanks for Referring Your Friends…At Step into Life® we value your patronage and the people yourefer to our program.

In return for your support we would like to show our appreciation byrewarding you with a gift from the national referral program.

The national referral program includes every Step into Life® venue inAustralia. 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 takeadvantage of the discounts they offer. Simply, show you’re Stepinto Life key ring to the staff of participating outlets.

SUBSCRIBE & SAVE OVER 43%Treat yourself and your partner, mate or even your neighbour andsubscribe to Men's Health and Women's Health magazine for JUST$26 every quarter by automatic credit card payment. You'll SAVE amassive $85 off the full price in the first year. Plus both of thesefantastic magazines will be delivered direct to you FREE. Also, thisoffer is RISK FREE - you can cancel at anytime, no questions asked!SAVE yourself over 43%www.subscribetoday.com.au/8201

Fresh Right NowPlanning your shopping?

Want to eat healthy butcan’t keep track of the fruit

& veggies in season?

www.FreshRightNow.com The easy way to find out what is in season.



Franchise Directory

We do it outdoors…

VICCaroline Springs

CaulfieldChelseaCheltenhamCranbourneCroydonDiamond Creek NEDoncasterEssendonElwoodGlen IrisGreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysboroughLilydaleMalvern EastMill ParkMoonee PondsMordiallocMorningtonMt WaverleyMurrumbeenaMt ElizaOakleigh NEW PakenhamPort MelbourneReservoirRichmondRingwoodSouth YarraSt KildaSunburyTemplestoweThornburyTorquay NEW Vermont SouthWantirnaWellington - SaleWheelers HillWilliamstownWodonga

YarravilleNew ZealandAucklandBrowns Bay

SANovar Gardens

CampbelltownBlackwoodGawlerGolden GroveFlagstaff HillKensington GardensMawson LakesMitchell ParkMt GambierModburyNorthgateNorth HavenProspectSalisbury NEW

West LakesHallett CoveSeacliffUnley/Goodwood

WAAlexander HeightsCanning ValeCarineCarramar NEW Cockburn CtrlEdgewaterEllenbrook NEW Iluka

Kingsley NEW Margaret RiverStirlingSouth PerthSwan ViewQuinns RocksWillettonWembley

VICBalwynBeaumarisBendigoBentleighBerwick

Box HillCamberwellCarlton

Become a TrainerGet qualified

Step into Life has a fantastic opportunity for you to become a qualifiedPersonal Trainer.

We are inviting Step into Life members that would like to learn aboutbecoming a Personal Trainer to an obligation free information session. Wewill 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.

Call1 300 134 136 for more details

…We have Franchise territories available throughout Australia andNew Zealand.

f you know any trainers or people with an interest in health and fitness thatwould love to run their own Franchise business, please let them knowabout this exciting opportunity. $1000 referral bonus for any one you referhat becomes a Franchise owner.

Toning Rotation – what to bring to toning sessions

PLEASE NOTE THE CHANGES IN THE ROTATION AREMONTHLY

JUNE TONING SESSIONS ARE FITBALLJULY TONING SESSIONS ARE WEIGHTS

AUGUST TONING SESSIONS ARE RESISTANCE BANDDon’t have your own? You’ll need one. You may purchase one from your trainer

Fitballs55cm Blue or Green $50. 50

65cm Blue or Green $59. 00

75cm Blue or Green $65. 00 Resistance BandsGreen (Light) $30

Red (Medium) $32

Blue (Hard) $37

NSW

AlburyBaulkham HillsBlacktownBlakehurstCollaroyCoogeeDrummoyneEarlwoodEnfieldGlebeGlenbrookGlenhaven NEW Glenmore ParkKellyville

ManlyMaroubra NEW MirandaMosman NEW Mona Vale NEW ParramattaPeakhurstPenrithPymble NEW Queens ParkRose BayRushcutter’s BaySans SouciSt Clair

St IvesSutherlandTerrigalThornton/DungogNEW Warners BayW. Pennant HillsWilloughby

QLDBroadbeachBuderimCaloundraEverton ParkForest LakesKawanaLockyer ValleyMackayMorningsideRunaway BayStanthorpeWilston

65- Fresh Air Newsletter JULY 2010 Keysborough

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Transcript of 65- Fresh Air Newsletter JULY 2010 Keysborough