41- Fresh Air Newsletter JULY 2008 Keysborough

8/12/2019 41- Fresh Air Newsletter JULY 2008 Keysborough

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Local NewsAround the World CompetitionThis competition shows how far clients have travelled in(km) in the last 4 weeks by how much exercise they haverecored in their diaries.Total kms travelled 2237.8!!Mel Brown has reached a distance of 135km, 65km off afree pair of socks!! Well done Mel !!So get busy everyone see how far you can travel aroundAustralia in the next few weeks. See the form on the whitetable for your updated kms.

Winter MeetingWinter meeting is taking place Sunday 13

thJuly at the

Dandenong Club, cnr Heatherton and Stud Roads.Cost is $20.00 per head, family and partner of memberswelcome, please have your money and forms in by theSaturday 05

thJuly.

Goals see where we are so far in Winter and plan rightthrough to Spring for resultsFood BuffetSocial Keysie and Endeavour members can get togetherLook foward to seeing you all there!!

GO HARD MONS RECRUITS FOLINOS KICKASS MARINES

QuestionnaireA questionnaire from the Step into Life team will behanded out at your training session. This questionnaire isnot compulsory but would be greatly appreciated if youtake the time to fill it out and a free session will be given.This questionnaire is from Deakin University and is

comparing the Mental and Psychological well beingbenefits of indoor and outdoor activity.A reply paid envelope has been included or you can passdirectly onto your trainer within 1 week.

One of our Step into Life Personal Trainers isconducting research on lifestyle modification onbody weight. This is a study conducted by a VictoriaUniversity Biomedical Sciences PhD student fromthe (SBBS department) FOHES. If you areinterested in taking part in a study aimed at helpingyou lose weight please contact Sarah Fogarty on

0405 078 914 or email her [email protected]

Directors Desk

Value for Money

Dear Members, Family and Friends

The other day while walking around a supermarket I could not help butstand and watch as a number of customers came to the cold storagesection where the orange juice was kept. There were six different brands

with varying bottle sizes and prices. Each customer went through thesame ritual of comparing the size to the price and the ingredients of thebottles before they made their decision and placed a certain brand intheir trolley.

The overriding factor for each one of these consumers had to be valuefor money. Were they getting the best value for their dollar spend?

Step into Life finds itself every day on the super market shelf with otherfitness providers all varying in size, price and ingredients and beingscrutinised by customers as to which provider offers the best value formoney.

We are very proud of the Step into Life group outdoor personal trainingsystem and the value for money that we offer our clients.

Our franchisees and their trainers are extremely well qualified and areexperts in delivering a wide variety of programs including Cardio, Toning,Boxing, Fit ball, Stretch and Flex, Boot Camp, Fitness test and Timetrials.

Our goal setting initiatives with the use of training diaries, training clubawards, winter challenge programs all help to keep our clients focused.

Our range of client reports including our Fortnightly, Fitness test andTime trial reports all help to show clients their progress and how therefitness is improving.

Our event calendar which include Step into Life internal events like MiniOlympics and external organized events like City to Surf or City to Bayallow members to challenge themselves and experience the groupcamaraderie that exists amongst Step into Life clients.

Continued on page 2

Shivani and Edwin wedded 14th of June 08 in KualaLumpur, Malaysia followed by a reception at the

Avillion Beach Resort in Port Dickson

July 2008, Issue 22Step into Life KeysboroughPhone: (03) 8502 8775E-mail: [email protected]


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MerchandiseGo to: www.stepintolife.com.au/treat-yourself.php Just $36.00Why get wet?

Why get wet during a Step into Life session when you can slip on ourcomfortable and easy to wear spray jackets.

It comes with its own hood as well as its own built in pocket (attached to theinside back panel) so when you are finished training it folds up into itself foreasy storage.

Keep it in your glove compartment for easy access at every class.

Member ProfileMargaret Thomson

Margie has been a member of Step into Life Keysborough since 19thJanuary 2007

Questions..

1. Where were you born?

Cabrini Hospital, Malvern2. What is your current profession?I work in the stocktake department of Safeway. I am also the

secretary/book-keeper for our brake machining business.

3. What sports have you been involved with during your life/best achievement?

Was never much good at sport, tried to avoid it! Did play tennis (notvery well) for most of my teenage years. I won the D-Gradecompetition when I was 14, got 2 tennis balls as my trophy! I guess mybest achievement was meeting my husband at the Tennis Club.

4. What is your favorite naughty treat?Would have to say any variety of Lindt balls could be consumed veryeasily.

5. What primary schools and secondary schools did youattend?

I went to Tucker Road Primary School in Moorabbin and BentleighHigh School.

6. What is the nicest thing anyone has ever done for you?My family is always doing nice things for me. Most recently was buyingme an ipod to keep me motivated when I run. The kids have alsotreated me to luxurious pampering at the Jurlique Dayspa.

7. What is your goal for the next 6 months- exercise or other?Exercise, is to keep improving my fitness, continuing to be able to run4 kms without stopping. Other, is to paint more of the interior of thehouse, finding time is the problem!

8. Interest and hobbies?Anything to do with the family. Relaxing and doing magazinecrosswords, playing Luxor and Hexic on the computer.

9. What is your favourite Step into Life session and what

results have you seen since you started with SIL?Would have to be kickboxing - it gets out any frustration and makesyou feel great afterwards. Pity help any nasty person I might comeacross in a dark alley!!

10. What results have you seen since joining SIL?I have lost quite a few kilos and centimetres and toned up my bodyconsiderably. I would never have imagined being able to run distancesas I can now. My fitness and strength have improved immensely and Iactually enjoy exercising now! Thanks to the great group of peopleattending SIL who make sessions fun, and thanks to Aaron and thetrainers for that extra motivation to do your best.

Events EventsWhat is happening? Id love to join in!De Castella Fun Run 31

stAugust 5km, 10km, and 15km on the scenic

Yarra Boulevard.

Local EventsWinter Evening Meeting/Event6pm Sunday July 13th@ the Dandenong Club,cnr Heatherton & Stud Road.Cost is $20 per person. Members & family/partners of members welcome.Bookings close Saturday 5thJuly.

Bootcamps JulySaturday July 5th 11:30am

BootcampsAugustFriday August 01

st 6.30pm

Sunday August 03rd

2pmFriday August 8th 6.30pmSunday August 11

th2pm

Friday August 15th 6.30pmSunday August 17th 2pmFriday August 22nd 6.30pmSunday August 24th 2pm

Biggest Loser & Biggest Gainer Competition & Around theWorld ~ Starts June 1stFun RunsThe Olympic Dream 5km/10km walk/run 27the JulyQueen of the Lake 5km/10km walk/run 3

rdAugust

Sandy Point Half, 10km Run, 7km Walk 17thAugust

Defence Lake Attack 5km/10km walk/run 24thAugust

De Castella 5km/10/15km walk/run 31stAugust


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Health & Fitness ArticleWeight loss - a healthy approachTo maintain a stable weight, your energy intake needs to equal the energy you use. If you use more energy than you consume,you will lose weight. On the other hand, if you eat more than you use, you will gain weight. The sensible answer to losing excessbody fat is to make small healthy changes to your eating and exercise habits. These changes should be things that you canmaintain as part of your lifestyle that way you will lose weight and keep it off.

Dont skip mealsSkipping meals is notrecommended. In fact, if you skip meals, you may find you eat more when you do eat and this may lead toa larger stomach capacity. Studies show that stomach capacity can increase if large individual meals are eaten. This can thenincrease the amount of food you need at each meal before you feel full. This is not a reason to starve yourself if youre trying tolose weight.

Yoyo diets will slow your metabolismMany people who need to lose weight try crash dieting, which is a short-term solution that will increase your body fat levels in the

long term. Continual cycles of dieting, weight loss and weight gain are called yoyo dieting. Yoyo dieting does not help you tomaintain a healthy body weight. Your body responds to these periods of semi-starvation by lowering its metabolic rate. Whenyou lose weight, you lose fat andmuscle. Muscle burns calories but fat doesnt. So, when you then stop dieting and eat normallyagain, your body will burn even fewer calories than before because the relative amount of muscle in your body has decreasedand your metabolic rate is slower. This kind of eating pattern can also affect your general health just one cycle of weight lossand weight gain can contribute to an increased risk of coronary heart disease, regardless of body fat levels. Thats why itsimportant to maintain the weight loss.

Think about when and why you overeat

Some of the factors that can lead to weight gain include:

Night eating Habitualeating

Eating food while drinkingalcohol.

Social eating

If you can avoid eating at these times, and keep to regular meals and snacks, it will help you to lose weight. You could also try toeat less food at each meal and increase the number of high fibre, high carbohydrate, low saturated fat meals and snacksthroughout the day.

You should try to find healthy ways to cope with stress or emotional upsets.

A healthier approach to foodYou can lose body fat by making a few easy changes to your eating habits. It will help you lose body fat i f you:

Avoid yoyo diets.

Eat a wide variety of food from all food groups. Check that you eat from the following food groups every day bread andcereals, vegetables, fruit, milk and dairy, and meat, fish or legumes.

Have six small, frequent meals and snacks rather than three large meals a day.

Reduce your intake of foods that are high in fat, sugar and salt. Make soft drinks, lollies and snack foods an occasionalextra. Most adults should eat no more than one or two treats a day. If you are overweight or inactive, you may need to limittreats to less than one a day.

Try to balance an extra food with extra exercise. The more energy you burn, the more treats you can afford to have.Remember, you should only add extra foods afteryou have covered your nutrient needs with choices from the healthier foodgroups.

Cut down on saturated dietary fats and alcohol.

Try to eat more fresh foods and less processed foods.

Avoid using food for comfort, such as when you are upset, angry or stressed. Explore other healthy ways to cope with these


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Try to stop eating once youve had enough. If you continue to eat, particularlyfoods high in saturated fat, the extra ki lojoules will be stored as fat.

The Australian Guide to Healthy Eating includes information about how much andwhat types of food you need to eat to maintain a healthy weight.

Exercise is important to weight lossExercise prevents muscle loss. So it is important to exercise when you are losingweight. Exercise will protect your muscles and keep your metabolic rate ticking over ata healthy level. The number of people who are overweight and obese is increasingevery year. This is because we have become more sedentary (inactive). For most ofus, physical activity is no longer a natural part of our lifestyle so it must be structuredinto our daily schedule.

Get moving it will give you energySome people feel too busy or too tired to exercise regularly, but exercise will actuallyincrease your energy levels and help you to feel less tired. Exercise does not have tobe overly strenuous to do any good. Even moderate amounts of physical activity can

speed up the metabolic rate and aid weight loss. The amount of energy you burn updepends on your age, your gender and your activity level. Young people burn moreenergy than older people. Men burn more energy than women. More physically activepeople burn more energy than your average couch potato!

A healthier approach to exerciseThe best approach to increasing the level of physical activity in your life is to take itslowly. You can increase your activity levels by simply increasing movementthroughout the day. The human body is designed for movement and any physicalactivity brings benefits. Moderate intensity exercise walking, gardening, cycling,even mowing the lawn has been shown to help reduce body fat.

Other suggestions for a more active lifestyle include:

Play a sport that you enjoy.

Walk instead of taking the car on short trips.

Get off the train, bus or tram one stop early and walk the rest of the way.

Play more outdoor games with your children.

Walk the dog.

Take stairs instead of lifts.

Choose exercise activities that you think are fun, rather than those you thinkare good for you.

Type of help available

If you have been a chronic crash dieter for a number of years, you might needprofessional help to reintroduce you to a healthy way of eating. If you are overweight,over 40 years of age or havent exercised regularly for a long time, check with yourdoctor before you start any exercise campaign. For inspiration on healthier cooking,have a look at the recipes section of the Better Health Channel.

PhotosGO HARD MONS

RECRUITS BOOTCAMP


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Healthy RecipeAt Last - Guilt Free Eating!

HEARTY BEEF WINTER STEW

Ingredients

Olive Oil spray1 onion2 teaspoons crushed garlic1 tablespoon rosemary leaves750g chuck steak, fat removed500g sweet potato2 zucchinis2 cups beef stock cup red wine

2 tablespoons Worcestershire sauce1 pinch sea salt and pepper

Method

Preheat oven to 170C.Spray saucepan with olive oil spray and add onion, garlic,rosemary and steak and cook until brown.Stir in remaining ingredients and transfer to a largecasserole dish.Place in oven and cook for 1 hours or until beef istender.

Serve with mashed potato and steamed greenvegetables.

Serves 4

ReferralsThanks for Referring Your Friends

At Step into Lifewe value yourpatronage and the people you refer toour program.

In return for your support we would like toshow our appreciation by rewarding you witha gift from the national referral program.

The national referral program includes every

Step into Life venue in Australia. Theperson you refer can attend at the venue oftheir choice.

The referral gifts:

You may choose to receive either

2 movie tickets or

a $20 Coles-Myer voucherfor each friend who joins Step into Life asa result of your referral.

OR


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Our Fitness Professionals

WACHTER RESERVEKEYSBOROUGH

(NEXT TO STEP INTO LIFE)

0422 248 283Kids Fitness Trainer:Candice Daxecker

Children/Siblings of Step into Life membersreceive 25% off*

*not available with any other deals orpackage offers

MOBILE MASSAGE

DONNA COMES TO YOU!

0427 978 860Remedial Massage Therapist:

Donna Fincham

Receive 50%offyour f irst consultations& 10% offconsultations thereafter.

159 KINGSCLERE AVE

KEYSBOROUGH

9711 7562Dr. Robyn Joyce &Dr Penny Gosling

All current Step into Life members receiveconcession rates.

Our Favourite Local Restaurants/Food Stores

FASTA PASTAEYSBOROUGH

330 CHELTHAM ROAD

KEYSBOROUGH

9769 1999

FAX: 9769 0799

Receive 10% off YOUR MEALS & DRINKS!

(not valid on public holidays or on otherpromotions)

CAF SHOP G1 PARKMORESHOPPING CENTRE

Ph/fax: 9769 1466

Manager: Matthew Ong

Receive a FREE hot drink with any mealpurchase.

PARKMORE SHOPPINGCENTRE

9798 2716Open till 10pm every night.

Owner: SimonReceive 10% OFF

ANY SUBS (limit 1 per person)

FANCY FILLINGS

PARKMORE SHOPPINGCENTRE

Ph: 9700 2500 Members Receive 10% off

Entertainment

401 PRINCESS HIGHWAY,

NOBLE PARK

NOBLE PARK - 9547 5977Manager: Maria

Receive 2 FREE weekly movieswith any new release movie rental

www.videoezy.com.au

Sporting Goods

WAVERLY GARDENS

DANDENONG

9546 8721 Manager: Gary

9706 8211 Manager: Greg

Receive 10% off all items in store(excluding sale items)

Specialists in Asics, Brooks, Nike, AdidasFootwear, Clothing & Equipment

LONSDALE STREETDANDENONG

9792 2578Manager: Darren

GET YOUR BOOTCAMP GEAR HERE!Members Receive 10% off.

Excluding sale items.

Health & Food Stores

VALUE HEALTHPARKMORE SHOPPING

CENTRE

9706 3131Naturopathic Staff:

Carol, Steve & Jacque

Members receive 10% off

BUDJET BUYS17 BUCKLEY STREET

NOBLE PARK

9547 6712

Manager: Craig

Receive 10% off

(discount excludes milk)

LeisureSPRINGVALE

9547 4774Michelle Karton

We each have a lifetime of treasured moments & there are many ways toremember them. Creative Memories Consultants make a difference in the waypeople remember, celebrate & connect. Members Receive Extra Free Gift

SHOP 40 ENDEAVOUR HILLS

SHOPPING CENTRE9706 2234

Members receive 20% off*Excludes special items

Members Benefits Just show your S.I.L key ring to receive discounts

PARKMOREOSTEOPATHY


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HEALTH FUNDbelow are taken from the

Healthmate Executive planCHIROPRACTOR & OSTEOPATH

Claim between $22 and $35 per consultation(upto $350 a year)

KINESEOLOGIST, NATUROPATHY & REMEDIALMASSAGE

Claim between $20 and $35 per consultation(upto $250 a year)

PODIATRYClaim between $25 and $30 per consultation

(upto $150 per year)

TRAINING WITH SIL (keepfit benefit)Claim between $50 to $150 every 6 months

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

Conditions Apply. Contact:1800 087 374

or [email protected]

NATUROPATH ~ JacquiI will use Naturopathy, Nutrition, Herbal medicine, Iridology, and preventativemedicine as the basis for your health concerns. Iridology is the study of markings &signs in the iris, your right eye represents all of the body part/organs on the right sideand the left eye of course is the left side of the body. It also indicates toxicity levels &nervous system condition. This will blend with the other team practitioners to form aholistic health care plan, tailored specifically for you. I look forward to meeting withyou as you step into your new life. Yours in health JacquiEndeavour Hills Naturo athic Clinic 0408 374 644

CHIROPRACTORS ~ Jose & KevinChiropractic is an approach to health andwellbeing that centres around the bodysown natural ability to function and healitself.Chiropractic is based on the knowledgethat tension, misalignment or alteredfunction of your spine (subluxations) caninterfere with the flow of information andenergy along your nerves and maydramatically affect the function of yourbody in many different ways.Some possible effects of subluxation

include: Reduced: function of organs, ability to

deal with stress & change, flexibility,balance, muscle strength &coordination, vitalitiy & energy levels,ability to sense & feel your bodiesemotions

Asthma & allergies Poor posture and altered spinal

curves such as scoliosis Low back pain, neck pain,

headaches, pain in other parts of thebody (depending on which nerves areaffected)

Spinal degeneration or decayGentle chiropractic adjustments are the

precise methods Doctors of Chiropracticuse to correct subluxations and improvefunction of your spine and nervous system.Chiropractic has been shown to enhanceco-ordination, speed and overallperformance. It can also help your body tobe more mobile and flexible, and help keepyour muscles in peek condition.

For SIL members: Complimentary InitialConsultation Valued at $70 & $30 off

Orthotics if prescribed

SOUTH EASTERNCHIROPRACTIC CLINIC

292 CORRIGAN ROAD KEYSBOROUGH

9798 1402

KINESIOLOGIST ~ DeniseKinesiology uses muscle testing to removeimbalances in meridians. Assists with: Sporting injuries, physical pain, cramps, shin

splints, muscle strength, neck/back problems Increasing energy & motivation Headaches, fatigue, tiredness, sleep problems Anxiety, depression, digestion, skin problems Emotional issues, relationships... & much more!

Denise Robinson ~ 0411 411 833 ~ Chelseawww.bythebaykinesiology.com.au

Step Into Life Members receive 10% off allconsults. Rebate available with Manchester Unity.

PODIATRISTS ~ Lina, Cylie, Kim & AliciaA podiatrist is a specialist who providesmedical diagnosis and treatment of footand ankle problems, including, but notlimited to sprains and fractures, bunions,heel pain/spurs, hammertoes, neuromas,ingrown toenails, warts, corns and calluses.To minimize your risk of injuries duringexercise, you should consult a podiatrist if:-You have had a history of leg and/or foot pain-The bottom of your shoes wear out too quickly(less than 6 months)

-You notice a considerable change to yournails or skin, this may mean the areas areexperiencing too much pressure uponweightbearing-There are blisters on your feet-Your toenails are thick and uncomfortable-You have diabetes-There are signs of infection in the foot such asthe toenail-You perspire considerably in the feet and theyproduce an obvious odourWe recommend that prior to starting anexercise regime; you should consult apodiatrist for a gait examination and forfootwear recommendations to best supportyour feet.

159 KINGSCLERE AVEKEYSBOROUGH

9711 7562Members receive 10% off all consultations

.

NATUROPATH COSTS Normal Price With SIL Benefit With Stamp Rebate* With Manchester Unity1stConsultation $65 $55 $35* $0 (post receipt to claim)

2nd

Consultation onwards $40 $35 $25* $5 (post receipt to claim)See any of the above practitioners (2 consultations), they will Stamp your Diary and youll receive a Stamp Rebate.

You must collect the stamps and see the Naturopath within the month to be eligible. 1 Stamp benefit per month.

Step into Life Personal TrainersJason, Maree, Monica & Aaron

Specialists in Group Outdoor Personal TrainingCatering for all fitness levels & ages in a fun, social and

non-threatening environment.

Get Fit Lose Fat Tone Up Feel Great!

There are other health professionals thatwe have that are still preparing their

advertisement for this newsletter. Forinformation ask Aaron at your sessions.

PREVENTION OF INJURY, MAINTAINENCE OF HEALTH & GOAL ACHIEVEMENT


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Franchise Directory

We do it outdoors

VICBalwyn NorthBeaumarisBendigoBentleighBox HillCamberwellCarlton NorthCaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEndeavour HillsEssendonElthamElwoodFrankstonGreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysborough

MalvernMill ParkMoonee PondsMorningtonMt WaverleyMurrumbeenaNewtown-GeelongPakenhamRingwoodPort MelbourneReservoirSouth YarraSt Kilda

SunburyTemplestoweThornburyVermont SouthWellington - SaleWerribeeWheelers HillWilliamstownWodongaYarraville

QLDBroadbeachBuderim (New)Everton ParkKawanaMackayPacific PinesPelican WatersRunaway BayTewantinWilston

SA

CampbelltownBlackwoodGawlerGolden GroveKensington GardensMawson LakesMorphett ValeMitchell ParkMt GambierMt Barker (New)ModburyNorthgate (New)North Haven

ProspectWest LakesHenley BeachHallett CoveSeacliffUnley

WACanning ValeIlukaSubiacoSwan ViewWilletton

ACTGungahlinANU

NSWAlburyAvalonBalmoralBaulkham HillsBlacktownBlakehurstBurwoodCamden (New)

CollaroyCronullaDrummoyneEarlwoodFrenchs ForestGlebeGlenmore ParkKellyville (New)MirandaParramattaPeakhurstPenrithQueens Park

Rose BayRushcutters BaySans SouciShellharbourSt ClairTerrigal

NTCasuarina

Become a TrainerGet qualified

Do you love what your PersonalTrainer at Step into Life does? Haveyou ever thought about becoming aPersonal Trainer?

We want you!We are seeking qualified

trainers to work at Step into Life.

Step into Life has a fantastic opportunityfor you to become PT qualified.

We are inviting Step into Life members thatare serious about learning how to becomea Personal Trainer to a free informationsession with the Australian Institute ofFitness.Every member that registers and attendswill automatically receive a $500 vouchertowards the cost of a Cert IV PersonalTrainer.One lucky draw prize winner will receive a$2,000 scholarship towards a Cert IVcourse.

Call 1 300 134 136for more details

FranchisesAvailable

$1000 Referral Bonus

We have Franchise territoriesavailable throughout Australia andwould appreciate your help.

If you know any trainers that would love torun their own Franchise business, pleaselet them know about this excitingopportunity.

$1000 referral bonus for any one you referthat becomes a Franchisee.


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FOLINOS KICKASS MARINES BOOTCAMP

KEYSBOROUGH TIMETABLE ~ July 08

Monday6:30 pm

Cardio

Tuesday7:00am

Toning

6:00 pm

Toning

7:15 pm

Toning

Wednesday6:00 am

Cardio

6:30 pm

Cardio

Thursday4:00 pm

Cardio

6:30 pm

Cardio

Friday6:00 am

Cardio

Saturday8:00 am

Kickbox

9:00 am

Toning

Sessions areheld at

WachterReserveKingsclere Ave.KeysboroughMelways RefPage 89 E8

BookingsAre required forALL Sessions

WinterTues & Thurs

evenings are heldat the hall,

Saturday morningwill be at the hallif weather is bad.

Indoor LocationCorner of

Kirkham Rd &William Ave.Turn down

William Ave.

Melways RefPage 90 D10

Documents

41- Fresh Air Newsletter JULY 2008 Keysborough