73- Fresh Air Newsletter MARCH 2011 Keysborough

8/12/2019 73- Fresh Air Newsletter MARCH 2011 Keysborough

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TimetableMonday 6:00am

Kickboxing6:30pm

Powerflex7:15pmCardio

Tuesday 6:00amToning

6:45pmToning

Wednesday 6:00amCardio 6:00pmCardio 7:15pmKickboxingThursday 6:00pm

Toning7:15pmToning

Friday 6:00amCardio

BootCampsFri 7pm & Sat 6am

Run for Kids TrainingWednesdays 7:15pm

Saturday 7:45amKickbox

To all cardio sessions need to bring your own boxing gloves.Dont have your own? You may purchase one from your trainer.

March 2011 , Issue 54Step into Life Keysborough Wachter Reserve, Kingsclere AvenuePhone:(03) 8502 8775 Mb:0423 852 262 E-mail:[email protected]

Local NewsWith the year well underway and Easter (uh-oh!) on its way wemanaged to pack alot into Feb. With our benefits meeting helping tohighlight why we are training, a triathlon or two to shake it up & get outof our comfort zones & an amazing fitness test to reinforce howawesome we all are with heaps of PBs & increases in fitnesscategories, I wonder what March holds in store for us?!

As it is starting to move into the colder months of the year & we start tomumble WHY do I do this? as we leave the comfort of our cosyhouses REMEMBER during these months we subconsciously allowourselves to work harder & at the same time our bodies are alreadyworking harder to keep warm which would not happen if we were

inside climate controlled rooms. So seize the opportunity to get outthere & increase the intensity of your workout, we promise that whenyou get home your doona will still be waiting for you!

Coming up later this month we have the Lakeside Fun Run inPakenham we already have 10 of us signed up! Its still not too late ifyou are interested check out the Events page. While youre therecheck out the date of our next weekend bootcamps & our Keysie Ball put the dates on the calender, theyll be here before we can sayHappy Easter!

Our assistant trainer Mon or Homans as you may hear us call her hasentered the Oxfam Trailwalker which is a 100km endurance walkthrough the Australian bush on April 1st. She is in a team with 3 other

girls (The Sunrise Sisters) & they are hoping to raise $2000 to gotowards Oxfamwho work to fight poverty and injustice in 26 countriesaround the world, including Indigenous Australia.Your donations would be a great help & can be done online at:http://www2.oxfam.org.au/trailwalker/Melbourne/team/248Go Homans! Good Luck!

Directors DeskExercise ordiet first?

Dear Members, family and friends

If I was forced to make a choice betweenexercise and a diet for a client, and I was onlyallowed to choose one of those to start off with -

which one would I choose? I would chooseexercise.

In my experience tackling an exercise regime asa first step will lead to a whole range of positivechanges including eating habits, improved selfesteem, confidence and quicker fat loss andlong term weight loss. Research shows thatpeople that have paid their dues from anexercise point of view feel more positive; havean improved attitude and make healthier andless fattening food choices.

On Sunday I was at a function at Crown inMelbournes CBD and I was at a table with 10other people. Two of the women were talking,one was talking about her success at WeightWatchers and the other was saying how she istraining three times per week. I waseavesdropping with great interest! I wasinterested to see how the conversationprogressed and how the lady who wasexercising talked about fitness, body tone,sleeping better, friends she has made and animproved sense of energy and the other ladytalked about a loss of 800 grams this week,points and discipline to be weighed each week

The weight of an object (including humans) isimportant when doing an engineering calculationto ascertain if the total weight will allow a planeto take off or not, but it is not a very validindicator of health. It should be used as a guideand a guide only. It is not the one key successindicator.

Continued on the next page

Boxing GlovesAvailable in S, M, or LStandard or Fingerless $25

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

Please note that if wet weather evening toning sessions &Saturday mornings will be held at Dandenong SouthPrimary School Hall.William Avenue, Melway Ref Pg. 90 D10


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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 January:

50 pointJames DonaldsonCelestine Pau

200 pointsMaria Zagarelos

500 pointsRoger GalwayIrene Sin

2000 pointsZofia Oktaba

Exercise or diet first continued:

If your primary goal is fat loss, a reduction in clothes size, improved health and improved cardiovascular fitnessthen making sure your life includes exercise is vital. Exercise training with Step into Life ensures that you areexercising correctly in the correct heart rate zones; using the correct technique and receiving the motivation todo so.

Obviously what you put into your mouth is going to affect the outcome of your goals and your energy levels,however I believe people would be more successful if they tackle exercise first. If they increase their activity,increase their exercise and get fitter then they become a more efficient fat burner, increase their metabolism,make less bad food choices and they are a healthier individual.

If you know someone in your life that could benefit by just simply being fitter then why not tell them to comealong to a Step into Life free session and get fitter instead of joining another weight loss program! Pat yourselfon the back because as a Step into Life client you are tackling exercise first.

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 photos

page of themembers with their

200+ awards

Member BirthdaysHappy Birthday!

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

7th Sophia Wong

8th Melva Watson

13th Ben Holian

13th Liz Stewart

27th Paul Issai

29th James Donaldson

Book these free sessions with your Trainer

New MembersWelcome!

Kristel FerstererTegan Berry

Zijad Skenderovic


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Questions.Where were you born?I was born in Manfredonia Italy, an awesome coastal town thatsits blissfully on the Adriatic coast.

What is your current profession?

I am a Customer Service / Sales Support Officer for JasolChemicals, a mere stepping stone to Greenpeace.I hope to return to study English Literature in the second half ofthis year - follow your dream career people. Don't ever settle!!

What sport have you been involved with during your life/bestachievement?As my parents were forever working, my sporting achievementswere mainly within school hours.I am most proud to declare thatI won the blue ribbon in grade three for hurdles! Please bear inmind that I was the smallest in the year level and still came first!She who is smallest may have the last laugh haha!After my school years I dabbled in Gaelic Football for a while butfound that I was no match for six foot Irish females built likebrick walls and who had the impression that every game wassomehow a bloody war... Hmm still dont know how I livedthrough that one.

I also love to body board and surf! On the rare occasion when Iactually do stand on the board, I can't tell you what a rush itbrings! All I know is that I totally understand how the words'Narly dude' came from! When you surface from being trashedby a wave, funny sounds just scramble out of your mouth, itsquite hilarious actually!Also, I have to say, my biggest sporting achievement is thatI actually climbed a mountain last year! Mt Warning in NSW tobe exact and it was FANTASTIC!! A long way to the top, with abit of rock scrambling included and I was on top of the mistyclouds! Bought a tear to my eye... Hmm must do that again...

What is your favourite naughty treats?Chips chips and more chips! I can't help myself! I looove saltand vinegar and barbeque flavour the most... hmm might gograb some now..

What primary and secondary school did you attend?I had the pleasure of being educated in the fine educationalestablishments of St Anthony's Primary School and Noble ParkHeights Secondary College.Both institutions situated in the lovely grounds of Noble Park.

What is the nicest thing anyone has done for you?.My sister once made me a surprise birthday cake completelymade out of pancakes! I'm not a fan of cake and she knew myaddiction to yummy pancakes and cream and she made thisamazing pancake cake. It was so sweet and the cake was too!Ahh what a great day that was!

What is your goal for the next six months exercises or other?To actually run a marathon and stop whining about wanting todo it...I WILL do it!!

Interest and hobbies?I love to read and write and I also love art... All forms of art arefascinating! I love creative people and I feel that everyoneshould connect with their creative side and bring something tothe world that is totally unique. No one gives themselvesenough credit now days! Freedom of expression people!Please use your minds, create and share!

What is your favourite session and what results have you seensince starting SIL?My favourite session changes from month to month. I'm lovingtoning with weights at the moment! This may sound crazy but Ilove feeling sore and sorry after a session, makes me feel asense of accomplishment! I also have to say that since I startedwith SIL I can now run at least four kms without stopping!!!Before SIL I couldn't run 10 metres! I feel healthier and happierand honestly, if I can do it seriously, anyone can!!!

Cindy DauriaCindy has been a

member of Step into Life

Keysborough since September 2009

SiL Keysies Member RewardsMember of the month will e itherreceive Unlimited sessions*for the month or a $30 S.I.Lclothing merchandise voucher**must be redeemed before the end of the month.

Member Profile

Events What is happening? Id love to join in!WHEN EVENT

TYPEDETAILS TIMES

MARCH 2011 Need your FITBALLS at ALL Toning SessionsWednesdayMarch 2nd

PACKAGE Run For Kids TrainingPackage

6 Weeks, from 1 hr to 2hrsWednesday nights 7pm

Different LocationsBook via registration form

7pm

MARCH FUN RUN LAKESIDE FUN RUNPakenham 4km Walk/Run &

8km Run, $5 discount if signupbefore March 1st, 20%

discount if group over 10 signsup.

Sun 27rd

APRIL FUN RUN RUN FOR KIDS Sun 17th

APRIL CAMP WILSON PROM & B/CAMPS

Camp for 2 nights, Bootcampsheld on call.

Fri 8th

MAY FUN RUN MOTHERS DAY CLASSIC Sun 8th

JULY EVENT STEP INTO LIFE KEYSIEBALL!

Our first ever Keysie Ball,open to our members & theirpartners for a great night of

dancing, awards & dress yourbest!

Sat 17th

AUGUST FUN RUN SANDY POINT HALF

SEPTEMBER

EVENT

FUN RUN

FUN RUN

FUN RUN

PUNISH THE TRAINERS

DINGLEY DOZEN

SPRING INTO SHAPE I

DE CASTELLA

OCTOBER FUN RUN

FUN RUN

MELBOURNE MARATHON

SPRING INTO SHAPE ii

NOVEMBER EVENT KEYSIE COMPETITION


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Health and FitnessStaying well hydrated through the summer months

Every little cell, tissue and organ in your body needs water. Your body depends on water for survival. Staying on top ofyour daily hydration needs will see you enjoying better health and functioning more optimally in your activities of dailyliving.

How much water do I need everyday?

Recommendations vary considerably but in reality each individual is different and therefore what is adequate for onemight not be for another. Typical signs of dehydration include; a dry mouth, fatigue, headaches, dizziness, darker urineor in more extreme cases little or no urine. During the summer months, fluid intake needs to be increased in order toavoid these symptoms. Hot humid weather can have a significant impact on your hydration levels.

Water is the best option for staying hydrated, however there are numerous drinks and foods that can help provide thewater you need. Always be mindful that drinks such as fruit juice, soft drink and sports drinks can all add significantcalories to your diet. It is advisable to keep these to a minimum. However if you intend on exercising at a high intensityfor longer than an hour, sports drinks can become extremely useful. Sports drinks have been specifically formulated tohelp retain fluid more effectively than water and provide a good level of carbohydrate to assist in maintaining bloodsugar levels. Fresh fruit and vegetables may also contribute to your hydration level as they have high water content.

A few tips for staying well hydrated

Keep a bottle of water with you at all times. Aim to refill it a couple of times over the course of the day

Increase your water intake when exercising. Make sure you drink sufficient amount before, during and after yourworkout.

Include a glass of water at all meals

Adding a slice of lemon or lime to water may assist in making it more appealing and thereby encourage you to drinkmore frequently.

Include plenty of fresh fruit and vegetables in your diet on a daily basis. The high water content will contributesignificantly to your overall hydration levels.

Vicky KurielBSc. (Exercise Physiology), Master of Nutrition & Dietetics (APD), Sports Dietitian

MerchandiseLook great, stay cool and dri at your next event with a Step into Life Dri-fit event shirt or singlet.

Event T-shirt mens Event T-shirt ladies Event Singlet mens Event Singlet ladies

$44.00 $44.00 $42.00 $42.00


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The Girls; Jess, Irene & Maria at the Womens Tri-Athlon13

thFeb, with their Cheerleader Az in Mordialloc.

Recruits Hatzis, Zagarelos, Bird, Carballido, Edwards,Holian, Kareroa, Mckenzie & Henderson at the Navy

Seals BootCamp at Edithvale Beach.

Az & Irene Soaked after their Mini Triathlontogether in Sandringham.

AWARDS FOR 200+ IN FEBRUARY

Maria Zagarelos

First Session 19thOctober 2010

Total # Sessions 56

Fitness Tests 2

BootCamps - 6 in Total

1 Teaser 1 Recruits

2 Marines 2 Navy Seals

Roger Galway

First Session 31st August 2009

Total # Sessions 124

Fitness Tests 6

Keysie Competition - 2010

Irene Sin

First Session 2nd

March 2010


Fitness Tests 5

BootCamps 13 in Total

2 Teasers 3 Recruits

4 Marines 4 Navy Seals

Mini Olympics - 2010

Keysie Competition - 2010

Zofia Oktaba

First Session 21stAugust 2006


Fitness Tests 14

BootCamps 8 in Total

5 Recruits 3 Marines

Keysie Competition 2006, 2007,2009

Mini Olympics - 2008, 2009 & 2010


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Healthy RecipeAt Last - Guilt Free Eating!Open Pita Bread Sandwich

This Open Pita Bread Sandwich with capsicum dip (orTzatziki if you prefer), green capsicum, tomato and lowfat cheese makes a healthy and tasty lunch. Capsicumsare high in vitamin C, rich in beta carotene and foliate,assist in lowering blood pressure and break downcholesterol build up.

If you want to add a protein source to this sandwich,chicken breast is a great option.

This recipe is low in fat and a good source of protein.

Energy per 100g: 637kg 152 CalFat per 100g: 2.5g

This Recipe Serves 2.

Ingredients:

4 small pieces of pita bread or naan bread. 2 Tablespoons capsicum dip (or Tzatziki if

preferred) green capsicum, finely sliced 1 small tomato, cut into 8 wedges Shavings of low-fat tasty cheese (or parmesan if

preferred)

Method:

Spread both sides of bread with dip. Place tomato and capsicum on top, and top with

tasty cheese. Serve immediately or toast in sandwich press if

desired (until golden brown)

Source: www.weightloss.com.au

Referrals Thanks for Referring YourFriendsAt 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 youreStep into Life key ring to the staff of participating outlets.

SUBSCRIBE & SAVE OVER 43%Treat yourself and your partner, mate or even your neighbourand subscribe to Men's Health and Women's Health magazinefor JUST $26 every quarter by automatic credit card payment.You'll SAVE a massive $85 off the full price in the firstyear. Plus both of these fantastic magazines will be delivereddirect to you FREE. Also, this offer is RISK FREE - you cancancel at anytime, no questions asked!SAVE yourself over 43%www.subscribetoday.com.au/8201

Fresh Right Now

Planning your shopping?

Want to eat healthy butcant keep track of the fruit

& veggies in season?

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

Hear Step into Life LIVEon 3AW with Denis WalterEvery Tuesday from 2.45pm starting at the end of September - Check out thelink below to get a rundown of whats happening. Plus you can the listen live orwatch live from the website.Even better call in tell us about your experience.http://www.3aw.com.au/denis-walters-daily-rundown/20081110-5l5x.html

See us on:


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Members BenefitsPlease support our national and local traders, and take ad

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RMATION FORMSLABLE FROM YOUR

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1800 087 [email protected]

machesterunity.com.au/stepintolife

Favourite Local Restaurants/Food St

P G1 PARKMORE

OPPING CENTRE

Ph/fax: 9769 1466 R

BLE PARK - Cnrglas St & HeatheronOWN Cnr Princesswy & Browns Rd

Open till 11pm every night.

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Health & Beauty

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iscounts & Offerskey ring to the staff of participating outlets.

omplimentary Initial Consultation

Valued at $70 & $30 off Orthotics ifprescribed

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Receive 10% of all kinesiologyconsultations


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All current Step into Life membersreceive concession rates.


Receive 10% offall consultationsebate available with Manchester Unity

Receive Special RatesExclusive KeepFit waiting periodsaived for claiming on your training.

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With ANY Purchase $7 or overlthy Salads, Wraps or 6inch Subs dealsavailable

Present your keyring & This ad toReceive 25% off 2011 Ezycard &

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Receive 20% off the retail price!reat range of herbal teas for your immune

tem & Green Teas for those extra fat burningresults!

e use of the Dog Wash Facilities takeyour own shampoo & towels.


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Franchise Directory

We do it outdoors

VICCheltenham

ChelseaCranbourneCroydonDiamond CreekDoncasterEssendonElthamElwoodGlen IrisGreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysborough

LilydaleMalvern EastMoonee PondsMordiallocMorningtonMt WaverleyMurrumbeenaMt ElizaNarre Warren NEWOakleighPakenhamPrahran NEWReservoirRichmondRingwoodSouth YarraSt KildaSunburyTemplestoweThornburyTorquayVermont SouthWantirnaWellington - SaleWheelers HillWilliamstownWodongaYarraville

NewZealandAuckland

Browns Bay

SANovar Gardens

CampbelltownBlackwoodBrightonFulham Gardens NEWGawlerGolden GroveKensington GardensMawson LakesMitchell ParkMt GambierModburyNorthgateNorth HavenProspectSalisbury

West LakesHallett CoveUnley/Goodwood

WAAlexander HeightsCanning ValeCarineCarramarCockburn CtrlEdgewaterEllenbrookIlukaKingsleyMyaree NEWStirling

South PerthSwan ViewQuinns RocksWillettonWembley

VICAspendale NEWBalwynBeaumarisBentleighBerwickBox HillCamberwellCarltonCaroline SpringsCaulfield

Become a TrainerGet qualified

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

We are inviting Step into Life members that would like to learnabout becoming a Personal Trainer to an obligation freeinformation session. We will tell you how easy it is for you tobecome a qualified Personal Trainer.

Every member that attends the Info session will automaticallyreceive a $500 voucher towards the cost of a Cert IV PersonalTrainer.

Call1 300 134 136for more details

We have Franchise territories available throughoutAustralia and New Zealand.

If you know any trainers or people with an interest in health andfitness that would love to run their own Franchise business, pleaselet them know about this exciting opportunity. $1000 referralbonus for any one you refer that becomes a Franchise owner.

Toning RotationWhat to bring to toning sessions

PLEASE NOTE THE CHANGES IN THE ROTATION AREMONTHLY

MARCH TONING SESSIONS ARE FITNESS BALLS

APRIL TONING SESSIONS ARE WEIGHTS

MAY TONING SESSIONS ARE RESISTANCE BANDS

Dont have your own? Youll need one. You may purchase onefrom 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

NSWAlbury

Baulkham HillsBlacktownBlakehurstCollaroyCoogeeDrummoyneEarlwoodEnfieldGlebeGlenbrookGlenhavenGlenmore ParkKellyvilleManlyMaroubra

MirandaMosmanMona ValeNewcastle NEWNew Lambton NEWNowra NEWParramattaPenrithPymbleQueens ParkRose BayRushcutters BaySans SouciSth Highlands NEWSt ClairSt Ives

SutherlandTerrigalThornton/DungogWarners BayW. Pennant HillsWilloughby

QLDBroadbeachBuderimEverton ParkForest LakesLabrador NEWLockyer ValleyMackayMorningsidePacific Pines NEWRunaway BayStanthorpeWilston

Documents

73- Fresh Air Newsletter MARCH 2011 Keysborough