Step into Life Keysborough

Phone: 0423 852 262 Email: Keysborough@stepintolife.com

January 2013, Issue 76

Welcome to 2013!
Dear Step into Life Members, Family and Friends The team at Step into Life would like to wish you all a very Happy New Year and a safe start to 2013! Have you set that New Years resolution yet? Heres a thought, the latest research says that human life expectancy is approximately 80 years. So, that means 80 summers, 80 autumns, 80 winters and 80 springs, with that in mind, take 80 and subtract your current age and that is supposedly how many summers, autumns, winters and springs you have left! When you think of it that way it places a whole new angle on new-years resolutions. Make the most of every day as each day is precious. January is a time to set some goals for the New Year. Please chat to your Trainer about your short, mid and long term goals and they will assist you to plan ahead and stay motivated with your training. I would also like to say thank you to all our Step into Life members and our Franchise group for participating in the National Breast Cancer Foundation Fundraising initiative. As you are aware the NBCF supports the tireless research into this life changing disease which sadly affects one in eight. With your fantastic support weve raised just under $5000 that will go towards life saving research and assist in the foundations goal of zero deaths from breast cancer by 2030. An aspiration thats made possible by your generosity and support. Heres to a healthy and productive 2013 were looking forward to seeing you push your limits! Regards Larry Cohen Director
step@stepintolife.com.au

The Step into Life franchise family is growing. Share it and let your friends know that they too can take a step towards a fun, social and lasting fitness program. Step into Life - making a stand for a healthier generation one person and one community at a time! NEW Step into Life Locations
VIC Altona Reservoir* Mt Waverley* Essendon* WA Morley NSW Cronulla Gungahlin Woonona

QLD Miami
*Under new management

Local News

Blinky, Winky & Boo show off their pwetty eyelashes we cant train looking all sleepy eyed!

Timetable
6:00pm
Mon

Comic Relief Hahaha!

7:15pm 7:15pm 7:15pm 7:15pm 6:00pm 6:00pm 6:00pm

6:00am
Tues

6:00am
Wed

6:00am
Thurs

6:00am
Fri

8:00 am
Sat

Please note the changes in toneup rotation are Monthly

JANUARY toneup Sessions are WEIGHTS FEBRUARY toneup Sessions are BANDS MARCH toneup Sessions are COREBALL Coreballs 55cm Blue or Green $50.50 65cm Blue or Green $59.00 75cm Blue or Green $65.00 Dont have your own? Youll need one. You may purchase one from your trainer
(we provide the weights)

Resistance Bands Green (Light) $30.00 Red (Medium) $32.00 Blue (Hard) $37.00

Dont have your own boxing gloves?

STANDARD Youll need them for boxkickTM sessions $25 in S, M or L. FINGERLESS

Merchandise

Sling bag new style $35.00

Action singlet $25.00

Knee-length tights $49.95

Cotton Training Club Special! Only $10.00 each

Local News

Training Club
Achieving your goals at Step into Life
How close are you to your next Training Club milestone? 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.

We love our littles

Leaning tower of Keysie?

Ask your Trainer to help you set some time lines for your goals.

Important Timetable Changes!

Were heading off on our (hopefully) sunny holiday which means there needs to be some adjustments to the timetable for the week starting the 21st. We hope you understand & can please make your best effort to stick to your sessions These will be the only sessions running this week & you will need to book into them the week prior to reduce any confusion.
Mon 21 6pm powerflex Tues 22 6am boxkick 6pm cardiomax 7.15pm boxkick Wed 23 6am cardiomax (Noble Park location) Thurs 24 6am toneup Fri 25 6.45pm toneup Sat 26 10.30am boxkick

Awards achieved in December

500 points Jayne Kareroa Shane Mckenzie 1500 points Rimas Kareroa

New Members
Welcome!
Bianca & Josh Lopez

Member Birthdays
Happy Birthday!
2
nd

Glenn Lee

The day we are back in town (we know you will miss us!) is Monday the 28th. On that night there will be a 7pm Fitness Test which will run instead of the usual sessions. Weve made a promise to keep up with our good exercise & nutrition habits while were on our break so itd be awesome if everyone else does the same! Remember thats what we are here for support & motivation. Stay classy, Keysie!

4 Cliff Durkin 10 Anthony Choy 13 Maria Zagarelos 15 Tanya Thomson 17 Taniae Wong 17 Jake Lucas 18 Roshelle Cerveira 24 Ashlea Smith 29 Jose Fonda 30 Sharyn Tour
th th th th th th th th th

th

Member Profile
Matthew Edwards
Matti first became a member of Step into Life Keysborough in March 2005 Members of the month receive a Step into Life $25 anystore giftcard .

Questions
Where were you born?
Dandenong hospital

What is your current profession?

Customer service

What sports have you been involved with during your life/best achievement?
Athletics Tennis Rugby union Karate

What is your favourite Step into Life session?

EVENT & DATE

12th January 2012 10:45am @ Wachter Res.

Boxkick
100% of proceeds goes to the Keysie Animal Shelter Open to anyone who has completed a session with us 16km 18km Tough Mudder

Keysies 9 year celebration

30min to 2 hr Fitness Challenge th ENTRIES CLOSE January 9
19th January 2013

th

What is your favourite naughty treat when your trainers arent looking?
Chocolate, chocolate and more chocolate

What are your top 3 goals you would like to achieve?

1. Sexy 2. Healthy 3. Wise

Saturday 2nd feb 11am

Teaser 11am 12pm

Keysies 200th
8 February for 3 Weeks
th

Fri 7pm

Sat 6am

Sun 8am

What goals have you achieved at Step into Life so far? Training for tough mudder

3rd March 2013

5km Walk/Run

10km Run

3rd March 2013

7km Obstacle Course

23rd March 2013 Toughest Bloke & Chick Challenge

6km TOUGH CHICK

6km TOUGH BLOKE

24th March 2013 Run for Kids

5km run/walk

10km Run

Matti is a well qualified personal trainer with years of experience in both Personal Training and Athletics Sprints coaching. He assisted me when I first started the franchise back in 2005 and continues to support me as both a member & a trainer (love you Matti!) He may be little in height but you can always count on his big heart. You are st all in great hands for the week of the 21 of January as Matti will be th running most sessions and good old Homans (now her 5 year) will be running the 6ams on Tuesday and Thursday. Marko will be running an exclusive Friday night toneup session. These 3 are awesome, loyal and talented, we hope you will give them both the same respect you have shown to both Jess and I. Thank You ..

Az
April 2013
Keysie Fun Run Free to all Keysie Members

16km

Half Marathon

21 July 2013 Run Melbourne

st

5km walk/run

10km Run

Half Mara

August 2013

5km walk/run

10km run

15km run

Johns Corner
Avoiding Burnout
Written in conjunction with Kate James from Total Balance
What can you do to preserve your energy throughout the year? 1. Listen to your body Often, minor physical ailments begin to arise when we start to feel chronically stressed. Our tendency may be to brush these aside and press on. Your body is usually one of the first places youll notice mental exhaustion in the form of physical pain, so its important to pay attention. Even the aches and pains you consider to be bearable are telling you to take better care of yourself. Visit your doctor, kinesiologist, naturopath, acupuncturist or osteopath and make some time to rest. 2. Let go of some expectations Take a look at the projects and tasks you have set for the next couple of months and challenge yourself to let go of at least one thing that you really dont need to get done in that time frame. You might discover that some tasks can be deleted from your list forever. Remember that after some time off, youll feel refreshed and ready to tackle projects with a new approach. 3. Have a break before the holidays One of my favourite things to do in the lead-up to Christmas or school holidays is to take a break first. Get out of town and spend some time disconnected from your everyday life. Make sure you use this time to rest so youre ready to hit the holidays feeling recharged. If you cant get away this year, set aside at least an afternoon to rest with your feet up. Its not an old wives tale that putting your feet up is good for you research tells us that elevating our legs actually enhances the restorative process.

4. Ask for help Pride sometimes stops us from letting others know that were struggling, but remember, people often like to help where they can. Let the ones closest to you know that you need a hand. As well as being aware that now isnt the time to impose another demand on your time, they may feel pleased to be able to lend some support. 5. Meditate Exercise as you know is invaluable to help keep your stress levels healthy, but its important to listen to your body and pay attention to what you need most during times of burnout. These are the times that we need to be gentle with our bodies. Meditation can lower cortisol levels and have a great restorative effect. Make it a priority to schedule at least a couple of sessions of meditation each week. 6. Over training We do not realise this important factor often until it is too late. Sometimes we are told harder and faster in our training but it must be in proportion. For example, a lot of us train 3 times per week at a Step into Life venue for up to 50 weeks of the year. This is 150 training sessions per year and the majority of them will be at a high intensity. Take the time to have a break from your training, even if it is only for 1 week over the holidays. You will be amazed how refreshed you will feel and you will even find that you come back even fitter.

Kate James is a work life balance coach, writer and speaker. She works with professional people who want to enhance their quality of life by making the right career and life choices. You can find Kate at www.totalbalance.com.au.

Boost your veggie intake in 2013

3. Soup it up Homemade soup stacked with Free vegetables is a great way to up your daily vegetables and keep the calories down. This will also help you feel full and might save you from snacking on something you shouldnt. 4. Grate it If you dont really like veges or are simply struggling with the amount, try grating them and adding them to mince dishes like spaghetti bolognaise. This will reduce the amount of meat you are eating and increase the vegetables, all without even noticing. 5. Go Vego Grab yourself a vegetarian cookbook and give some recipes a try. Not only will it increase your vege intake it helps expand your recipe collection. 6. Make Mega Sandwiches Instead of just adding one lettuce leaf and a slice of tomato, top your sandwiches with freshly grated carrot, beetroot, cucumber, so high that its hard to close. 7. Sticks Chop up some sticks of celery, carrot and carrots to dip with some homemade hummus or babaganoush to create an all vege snack. What could be better?

Increasing your vegetable intake is a fantastic New Years resolution. Vegetables are high in fibre to help keep your tummy fuller for longer and your bowels regular regular and fuller for longer. They are stacked with vitamins and minerals to nourish your body. They are loaded with antioxidants to help reduce cellular inflammation that damages your metabolism. Sometimes its difficult to reach your Vegetable Targets so we have put together some ways to help you along: 1. Make breakfast omelettes Add in lots of vegetables like mushrooms, capsicum & onion. 2. Top your toast Rather than having just a spread or cheese on toast add in sliced tomato, mushrooms, capsicum or even thinly sliced roasted vegetables.

Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, Sunrise & Morning Show

At Last - Guilt Free Eating!

Healthy Recipe

Steps to Jumpstart your Metabolism!

Tired of conflicting diet advice? Re-wire your appetite and re-ignite your metabolism through Matt ONeills Metabolic Jumpstart. This 4 week program provides you with a complete metabolically matched diet plan, report & program. For only $79.95 you will receive:

Prawn, baby spinach & walnut salad

Serves: 2 Prep: 15 mins Cooking: 5 mins
Dressing 1 tbsp olive oil Juice of half a lemon tsp Dijon mustard Freshly-ground black pepper Ingredients 200g medium uncooked (green) prawns, peeled and deveined 2 cups rocket 1 cup baby spinach Small handful of cherry tomatoes 4 small balls of bocconcini, drained, sliced 2 tbsp walnuts, roughly chopped

Body shape assessment and health risk profile Personal calorie burning times for specific foods Menu plan sample with meals and correct portions Nutrition targets for kj, calories, fat, protein and carb Daily food group exchanges Mix & match guide Motivational Pack posted to you with 8 daily targets, fridge cards, fact sheets and special offers Access to My Jumpstart Online with audio guides, weekly checklists, faqs and discussion posts Enhance your results with your FREE MJ Plus + program (worth $120 per year) when you sign up through a Step into Life trainer for the duration of your membership, and receive: Weekly motivational emails and articles Motivation Planner MJ Recipes Tip Sheets Expert interviews from hormones to intolerances Downloads tools and templates Ongoing support & expert advice from Matt O Neill Access to seminars online Supermarket foods MJ Exchanges

Method 1. Place rocket, baby spinach, cherry tomatoes and bocconcini in a bowl. 2. Heat a grill plate to medium-high and spray with vegetable oil spray. Cook prawns for a couple of minutes until they turn pink. 3. Combine dressing in a screw-top jar and shake to mix well. 4. Top leaves with cooked prawns, scatter walnuts over the top and drizzle the dressing over the salad.

Exchanges per serve*

2
*

0.5

1.75

0.5

Nutrients per serve

Without dressing: 992kJ (237 cals), 28.8g Protein, 11.8g Fat, 3.5g Saturated Fat, 2.8g Carbs, 2.3g Sugars, 2.3g Fibre, 455mg Sodium Dressing: 350kJ (84 cals), 0g Protein, 9.1g Fat, 1.3g Saturated Fat, 0.3g Carbs, 0.3g Sugars, 0g Fibre, 0.4mg Sodium Fibre, 0.4mg Sodium

For more information talk to your trainer.

Wear It With Pride Week

10th 25th December, 2012
And the winner is Albury! We received so many fantastic and creative entries from our Franchises Australia-wide for our first Wear It With Pride week. Picking just one winner felt like an impossible task, but after much deliberation, it was decided that Albury should be awarded the prize of $500 to organize a Christmas Celebration for their Franchises members. Congratulations, Albury! We were overwhelmed by the number of highly original responses we received to this new and exciting promotion, so weve decided to include a few honorable mentions as well below. Dont forget you can access these via Step into Lifes Australias Facebook page if youd like to share your pride with Congratulations to our Wear It With Pride Week winners, Step your family and friends!
into Life Albury

A big thanks to our many members who participated and wore their Training Club shirts and singlets along to training throughout Wear It With Pride week. Those of you that did were entered into a draw to be rewarded with some Gold Class Movie tickets for your efforts. Franchisees will be in touch with the lucky winners shortly.

Honorable mentions

Step into Life Glen Iris had a ball wearing it with pride

Step into Life Swan View

Ron Boode from Step into Life Berwick VIC taking a break at Hamilton Island

VIC members Jacquie and Sarah from Step into Life Doncaster and Monica from Step into Life Glen Waverley conducted a warm up at The Royal Walk for the Royal Melbourne Hospital. Good work, ladies!

Step into Life Coogee say hands up if you think 6.15 AM is the best time for toneup session with Millie!

Santa drops into training at Step into Life Coogee

Step into Life Queanbeyan member Shane Taylor in Paris recently

A Step into Life Chelsea member for over 5 years now, Jane Sadler wore four of her training club shirts to one training session. Shes earned those 2000 Training Club Points!

9.15 AM boxkick at Step into Life Coogee

Meta from Step into Life Kensington Gardens receiving her 5000 Training Club Points from her Trainer Mike. Congratulations, Meta!

Jayne Kareroa Shane Mckenzie First Session 10th October 2011 Total # of Sessions 114 Fitness Tests 6 Bootcamps/endurits 5 (2- Teasers 1-Marines 2-Navy Seals) 2012 Keysie Competition First Session 11th March 2012 Total # of Sessions 90 Fitness Tests 3 Bootcamps/endurits 7 (1- Teasers 1-Recruits 1-Marines 2-Navy Seals) Achievits 2 packages 2012 Keysie Competition

Rimas Kareroa First Session 26th March 2010 Total # of Sessions 299 Fitness Tests 15 Bootcamps/endurits 23 (2- Teasers 2-Recruits 7-Marines 9-Navy Seals 3- Commandos) Achievits 1 package 2010 & 2012 Keysie Competition 2010 Mini Olympics

Refer a friend and well give you anything you want!

At Step into Life we value your patronage and the people you refer to us.
Thank you for giving a gift of good health and fitness to your friends and family by referring them to Step into Life. For each friend who joins as a result of your referral to any Step into Life Franchise nationally, you will receive a Step into Life Any Store Gift Card to the value of $25. Use your referral gift card from us to purchase almost anything provided it can be purchased from a store which has eftpos facilities.

http://www.stepintolife.com/tell-a-friend.php

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 contact our state offices. We will tell you how easy it is for you to become a qualified Personal Trainer. Every member that decides to go ahead with a Personal Trainer qualification will have access to course discounts at various providers.

Due to customer demand we have Franchise territories available throughout Australia and New Zealand. If you know anyone with an interest in health and fitness that would love to run a Fitness Franchise, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Step into Life Franchisee.

Contact your state office on 1300 134 136 for more information.

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

Receive a 20% Discount on all Ryders Eyewear Products

To purchase Ryders Eyewear visit www.ryderseyewear.com.au and quote the promo code that corresponds to your state SIL-SA-2012 SIL-NSW-2012 SIL-VIC-2012 SIL-QLD-2012 SIL-WA-2012

Discount movie tickets from your trainer

SUBSCRIBE & SAVE OVER 43%

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 any time, no questions asked!

Members Benefits
Discounts & Offers

SAVE yourself over 43%

www.subscribetoday.com.au/8201

*New for Keysborough*!

Please see Grace and her staff for 10% off when you present your members keyring at her shop. 2/79 Centre Dandenong Road, Dingley Village We picked up some great dips, gluten free biscuits, super yummy chutneys, relishes & sauces, fig jam & fresh fruit. Its my new favourite stop for healthy yummy treats

NOBLE PARK

VIDEO EZY 401 PRINCESS HIGHWAY NOBLE PARK Ph. 9547 5977 Receive New Releases for $2.95 . 292 CORRIGAN ROAD KEYSBOROUGH 9798 1402 Dr. Jose & Dr. Kevin

PARKMORE SHOPPING CENTRE

SUBWAY Receive ANY 6 Gram 6 inch Sub, salad or Wrap With a Mount Franklin Bottle of Water OR Yogurt for $8

SOUTH EASTERN CHIROPRACTIC CENTRE

Is a sponsor of SiL Keysborough therefore offer a complimentary first consult.

Remedial Mobile Massage Service 50% OFF that comes to you! 1st Consult Services the Bayside & & 10% OFF South Eastern Suburns After that Contact Donna on 0427 978 860

128 CHANDLER RD NOBLE PARK 9798 4081 Receive 10% off all consultations

159 KINGSCLERE AVE

PARKMORE OSTEOPATHY

KEYSBOROUGH 9711 7562 Dr Penny Gosling All current Step into Life members receive concession rates.

159 KINGSCLERE AVE KEYSBOROUGH 9711 7562 Receive 10% off all consultations

BOUNDARY RD DINGLEY 10% OFF AT KINGS OPEN 24/7

Cue Sports & Entertainment Complex

240 Princes Highway Dandenong Ph: (03) 9794 6588

10% off Services & Merchandise Fancy a ride? Join these guys on Saturdays 8am Call the Store and speak with Brett

20% OFF! Ladies/Gents Haircuts, Perms, Colours, Shaving, Facials, Swiss Skin Care Products, Work Shops, Threading and even a massage chair and coffee while you wait

CAF

SHOP G1 PARKMORE SHOPPING CENTRE Ph: 9769 1466 Receive a FREE hot drink with any meal purchase.

0467 346 837

http://www.evekinesiology.com/
email: info@evekinesiology.com

Members receive special rates

sfsd

20% OFF Vibram FiveFingers Available from Peak Potential Mentone

9551 9435. Hire a water cooler and get two 15 litre bottles for FREE

131-133 Lower Dandenong Rd

Must make an appointment to try them on for sizing

Aqua Central provide a free scheduled delivery service. Their spring water is sourced from a protected spring in the Daylesford Region of Victoria and is bottled by hygienically sealed 15 litre returnable bottles

9584 1308

Franchise Directory
To find your nearest location please visit our website

Click here http://www.stepintolife.com.au/your-nearest-location.php

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