Step into Life Keysborough

Phone: (03) 8502 8775 E-mail: keysborough@stepintolife.com

July 2008, Issue 22

Local News
Around the World Competition
This competition shows how far clients have travelled in (km) in the last 4 weeks by how much exercise they have recored in their diaries. Total kms travelled 2237.8!! Mel Brown has reached a distance of 135km, 65km off a free pair of socks!! Well done Mel !! So get busy everyone see how far you can travel around Australia in the next few weeks. See the form on the white table for your updated kms.

Directors Desk
Value for Money
Dear Members, Family and Friends The other day while walking around a supermarket I could not help but stand and watch as a number of customers came to the cold storage section where the orange juice was kept. There were six different brands with varying bottle sizes and prices. Each customer went through the same ritual of comparing the size to the price and the ingredients of the bottles before they made their decision and placed a certain brand in their trolley. The overriding factor for each one of these consumers had to be value for money. Were they getting the best value for their dollar spend? Step into Life finds itself every day on the super market shelf with other fitness providers all varying in size, price and ingredients and being scrutinised by customers as to which provider offers the best value for money. We are very proud of the Step into Life group outdoor personal training system and the value for money that we offer our clients. Our franchisees and their trainers are extremely well qualified and are experts in delivering a wide variety of programs including Cardio, Toning, Boxing, Fit ball, Stretch and Flex, Boot Camp, Fitness test and Time trials. Our goal setting initiatives with the use of training diaries, training club awards, winter challenge programs all help to keep our clients focused. Our range of client reports including our Fortnightly, Fitness test and Time trial reports all help to show clients their progress and how there fitness is improving. Our event calendar which include Step into Life internal events like Mini Olympics and external organized events like City to Surf or City to Bay allow members to challenge themselves and experience the group camaraderie that exists amongst Step into Life clients. Continued on page 2

Winter Meeting

Winter meeting is taking place Sunday 13 July at the Dandenong Club, cnr Heatherton and Stud Roads. Cost is $20.00 per head, family and partner of members welcome, please have your money and forms in by the th Saturday 05 July. Goals see where we are so far in Winter and plan right through to Spring for results Food Buffet Social Keysie and Endeavour members can get together Look foward to seeing you all there!!
GO HARD MONS RECRUITS FOLINOS KICKASS MARINES

th

Questionnaire
A questionnaire from the Step into Life team will be handed out at your training session. This questionnaire is not compulsory but would be greatly appreciated if you take 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 being benefits of indoor and outdoor activity. A reply paid envelope has been included or you can pass directly onto your trainer within 1 week.

Shivani and Edwin wedded 14th of June 08 in Kuala Lumpur, Malaysia followed by a reception at the Avillion Beach Resort in Port Dickson

One of our Step into Life Personal Trainers is conducting research on lifestyle modification on body weight. This is a study conducted by a Victoria University Biomedical Sciences PhD student from the (SBBS department) FOHES. If you are interested in taking part in a study aimed at helping you lose weight please contact Sarah Fogarty on 0405 078 914 or email her on sarah.fogarty@live.vu.edu.au

Training Club
Achieving your goals at Step into Life
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. Ask your instructor to help you set some time lines for your goals.

Azzas Machos Marines Bootcamp

Recruits Cameilia, Tanya, Ben, Christie, Stephen, Pam, Monica, Bernadine, Anna, Gail, Rob and Shell worked hard up the hills of Springvale Reserve. Be prepared for the last bootcamp on July 5th then the August Package starts! Friday nights and Sunday arvos!

Awards achieved in April: 50 points Shevy Manoharan Lauren Swierzbiolek Natalle Telley Akile Husnu Michelle Langley 200 points Raymond Wong

Member Birthdays
Happy Birthday!
These members receive 3 FREE extra sessions to complete thiis month as a birthday present

Lauren Swierzbiolek 01st July Joy Karton - 01st July Rosa Battaglia 18th July

CONGRATULATIONS!! You can reward yourself by purchasing your training club shirt or singlet. Wear it with pride, youve earned it!

Zofia Oktaba 28th July Robert Formoso 31st July

Directors Desk continued

The social aspect of Step into Life training is also critical to the success of Step into Life. At Step into Life we dont interact with equipment we interact with real life like minded people who are friendly and sociable, the coffee club is a weekly event that should not be missed. Step into Life is all about value for money. We constantly strive to make sure that every aspect of our business delivers the best results and experiences so we can be the brand of fitness that the customer chooses to place in their trolley. Regards Mark Cohen Director

Member Profile
Margaret Thomson

Questions..
1. Where were you born? Cabrini Hospital, Malvern 2. 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 (not very well) for most of my teenage years. I won the D-Grade competition when I was 14, got 2 tennis balls as my trophy! I guess my best 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 very easily.

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

5.

Events Events
De Castella Fun Run 31st August 5km, 10km, and 15km on the scenic Yarra Boulevard.

What primary schools and secondary schools did you attend? I went to Tucker Road Primary School in Moorabbin and Bentleigh High 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 buying me an ipod to keep me motivated when I run. The kids have also treated 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 run 4 kms without stopping. Other, is to paint more of the interior of the house, finding time is the problem! 8. Interest and hobbies? Anything to do with the family. Relaxing and doing magazine crosswords, 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 makes you feel great afterwards. Pity help any nasty person I might come across 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 body considerably. I would never have imagined being able to run distances as I can now. My fitness and strength have improved immensely and I actually enjoy exercising now! Thanks to the great group of people attending SIL who make sessions fun, and thanks to Aaron and the trainers for that extra motivation to do your best.

What is happening? Id love to join in!

Local Events Winter Evening Meeting/Event

6pm Sunday July 13th @ the Dandenong Club, cnr Heatherton & Stud Road. Cost is $20 per person. Members & family/partners of members welcome. Bookings close Saturday 5th July.

Bootcamps July

Saturday July 5th 11:30am

Bootcamps August

Friday August 01st 6.30pm Sunday August 03rd 2pm Friday August 8th 6.30pm Sunday August 11th 2pm Friday August 15th 6.30pm Sunday August 17th 2pm Friday August 22nd 6.30pm Sunday August 24th 2pm

Biggest Loser & Biggest Gainer Competition & Around the World ~ Starts June 1st
Fun Runs
The Olympic Dream Queen of the Lake Sandy Point Half, Defence Lake Attack De Castella 5km/10km walk/run 5km/10km walk/run 10km Run, 7km Walk 5km/10km walk/run 5km/10/15km walk/run 27the July rd 3 August 17th August 24th August 31st August

Merchandise
Go to: www.stepintolife.com.au/treat-yourself.php

Just $36.00

Why get wet?

Why get wet during a Step into Life session when you can slip on our comfortable and easy to wear spray jackets. It comes with its own hood as well as its own built in pocket (attached to the inside back panel) so when you are finished training it folds up into itself for easy storage. Keep it in your glove compartment for easy access at every class.

Health & Fitness Article

Weight loss - a healthy approach
To 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 excess body fat is to make small healthy changes to your eating and exercise habits. These changes should be things that you can maintain as part of your lifestyle that way you will lose weight and keep it off. Dont skip meals Skipping meals is not recommended. In fact, if you skip meals, you may find you eat more when you do eat and this may lead to a larger stomach capacity. Studies show that stomach capacity can increase if large individual meals are eaten. This can then increase the amount of food you need at each meal before you feel full. This is not a reason to starve yourself if youre trying to lose weight. Yoyo diets will slow your metabolism Many 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 to maintain a healthy body weight. Your body responds to these periods of semi-starvation by lowering its metabolic rate. When you lose weight, you lose fat and muscle. Muscle burns calories but fat doesnt. So, when you then stop dieting and eat normally again, your body will burn even fewer calories than before because the relative amount of muscle in your body has decreased and your metabolic rate is slower. This kind of eating pattern can also affect your general health just one cycle of weight loss and weight gain can contribute to an increased risk of coronary heart disease, regardless of body fat levels. Thats why its important 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

Habitual
eating

Eating food while drinking

alcohol.

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 to eat less food at each meal and increase the number of high fibre, high carbohydrate, low saturated fat meals and snacks throughout the day. You should try to find healthy ways to cope with stress or emotional upsets. A healthier approach to food You can lose body fat by making a few easy changes to your eating habits. It will help you lose body fat if 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 and
cereals, 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 occasional
extra. Most adults should eat no more than one or two treats a day. If you are overweight or inactive, you may need to limit treats 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 after you have covered your nutrient needs with choices from the healthier food groups.

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

Photos
GO HARD MONS RECRUITS BOOTCAMP

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

The Australian Guide to Healthy Eating includes information about how much and what types of food you need to eat to maintain a healthy weight. Exercise is important to weight loss Exercise prevents muscle loss. So it is important to exercise when you are losing weight. Exercise will protect your muscles and keep your metabolic rate ticking over at a healthy level. The number of people who are overweight and obese is increasing every year. This is because we have become more sedentary (inactive). For most of us, physical activity is no longer a natural part of our lifestyle so it must be structured into our daily schedule. Get moving it will give you energy Some people feel too busy or too tired to exercise regularly, but exercise will actually increase your energy levels and help you to feel less tired. Exercise does not have to be 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 up depends on your age, your gender and your activity level. Young people burn more energy than older people. Men burn more energy than women. More physically active people burn more energy than your average couch potato! A healthier approach to exercise The best approach to increasing the level of physical activity in your life is to take it slowly. You can increase your activity levels by simply increasing movement throughout the day. The human body is designed for movement and any physical activity 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 think are good for you.

Type of help available If you have been a chronic crash dieter for a number of years, you might need professional 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 your doctor before you start any exercise campaign. For inspiration on healthier cooking, have a look at the recipes section of the Better Health Channel.

Healthy Recipe
At Last - Guilt Free Eating!

Referrals
Thanks for Referring Your Friends
At Step into Life we value your patronage and the people you refer to our program. In return for your support we would like to show our appreciation by rewarding you with 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.

HEARTY BEEF WINTER STEW Ingredients Olive Oil spray 1 onion 2 teaspoons crushed garlic 1 tablespoon rosemary leaves 750g chuck steak, fat removed 500g sweet potato 2 zucchinis 2 cups beef stock cup red wine 2 tablespoons Worcestershire sauce 1 pinch sea salt and pepper Method Preheat oven to 170 C. 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 large casserole dish. Place in oven and cook for 1 hours or until beef is tender. Serve with mashed potato and steamed green vegetables. Serves 4

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.

OR

Members Benefits
Our Fitness Professionals
WACHTER RESERVE KEYSBOROUGH
(NEXT TO STEP INTO LIFE)

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

0422 248 283 Kids Fitness Trainer: Candice Daxecker

Children/Siblings of Step into Life members receive 25% off* *not available with any other deals or package offers Receive 50% off your first consultations & 10% off consultations thereafter. All current Step into Life members receive concession rates.

MOBILE MASSAGE DONNA COMES TO YOU!

0427 978 860 Remedial Massage Therapist: Donna Fincham 9711 7562 Dr. Robyn Joyce & Dr Penny Gosling

PARKMORE OSTEOPATHY

159 KINGSCLERE AVE KEYSBOROUGH

Our Favourite Local Restaurants/Food Stores

FASTA PASTA KEYSBOROUGH

330 CHELTHAM ROAD KEYSBOROUGH SHOP G1 PARKMORE SHOPPING CENTRE PARKMORE SHOPPING CENTRE PARKMORE SHOPPING CENTRE

9769 1999 FAX: 9769 0799 Ph/fax: 9769 1466 Manager: Matthew Ong 9798 2716 Open till 10pm every night. Owner: Simon Ph: 9700 2500

Receive 10% off YOUR MEALS & DRINKS! (not valid on public holidays or on other promotions) Receive a FREE hot drink with any meal purchase.

CAF

Receive 10% OFF ANY SUBS (limit 1 per person) Members Receive 10% off

FANCY FILLINGS

Entertainment
401 PRINCESS HIGHWAY, NOBLE PARK

NOBLE PARK - 9547 5977 Manager: Maria

Receive 2 FREE weekly movies with any new release movie rental www.videoezy.com.au

Sporting Goods
WAVERLY GARDENS DANDENONG LONSDALE STREET DANDENONG 9546 8721 Manager: Gary 9706 8211 Manager: Greg 9792 2578 Manager: Darren 9706 3131 Naturopathic Staff: Carol, Steve & Jacque 9547 6712 Manager: Craig Receive 10% off all items in store (excluding sale items) Specialists in Asics, Brooks, Nike, Adidas Footwear, Clothing & Equipment GET YOUR BOOTCAMP GEAR HERE! Members Receive 10% off. Excluding sale items.

Health & Food Stores

VALUE HEALTH PARKMORE SHOPPING CENTRE Members receive 10% off

BUDJET BUYS

17 BUCKLEY STREET NOBLE PARK

Receive 10% off (discount excludes milk)

Leisure
SPRINGVALE 9547 4774 Michelle Karton
SHOP 40 ENDEAVOUR HILLS SHOPPING CENTRE

We each have a lifetime of treasured moments & there are many ways to remember them. Creative Memories Consultants make a difference in the way people remember, celebrate & connect. Members Receive Extra Free Gift 9706 2234 Members receive 20% off* Excludes special items

PREVENTION OF INJURY, MAINTAINENCE OF HEALTH & GOAL ACHIEVEMENT

CHIROPRACTORS ~ Jose & Kevin Chiropractic is an approach to health and wellbeing that centres around the bodys own natural ability to function and heal itself. Chiropractic is based on the knowledge that tension, misalignment or altered function of your spine (subluxations) can interfere with the flow of information and energy along your nerves and may dramatically affect the function of your body 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 bodies emotions Asthma & allergies Poor posture and altered spinal curves such as scoliosis Low back pain, neck pain, headaches, pain in other parts of the body (depending on which nerves are affected) Spinal degeneration or decay Gentle chiropractic adjustments are the precise methods Doctors of Chiropractic use to correct subluxations and improve function of your spine and nervous system. Chiropractic has been shown to enhance co-ordination, speed and overall performance. It can also help your body to be more mobile and flexible, and help keep your muscles in peek condition. For SIL members: Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed SOUTH EASTERN CHIROPRACTIC CLINIC 292 CORRIGAN ROAD KEYSBOROUGH 9798 1402

KINESIOLOGIST ~ Denise Kinesiology uses muscle testing to remove imbalances 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 ~ Chelsea www.bythebaykinesiology.com.au Step Into Life Members receive 10% off all consults. Rebate available with Manchester Unity.

PODIATRISTS ~ Lina, Cylie, Kim & Alicia A podiatrist is a specialist who provides medical diagnosis and treatment of foot and ankle problems, including, but not limited to sprains and fractures, bunions, heel pain/spurs, hammertoes, neuromas, ingrown toenails, warts, corns and calluses. To minimize your risk of injuries during exercise, 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 your nails or skin, this may mean the areas are experiencing too much pressure upon weightbearing -There are blisters on your feet -Your toenails are thick and uncomfortable -You have diabetes -There are signs of infection in the foot such as the toenail -You perspire considerably in the feet and they produce an obvious odour We recommend that prior to starting an exercise regime; you should consult a podiatrist for a gait examination and for footwear recommendations to best support your feet. 159 KINGSCLERE AVE KEYSBOROUGH 9711 7562 Members receive 10% off all consultations . There are other health professionals that we have that are still preparing their advertisement for this newsletter. For information ask Aaron at your sessions.

Step into Life Personal Trainers

Jason, Maree, Monica & Aaron Specialists in Group Outdoor Personal Training Catering for all fitness levels & ages in a fun, social and non-threatening environment. Get Fit Lose Fat Tone Up Feel Great!

HEALTH FUND below are taken from the Healthmate Executive plan CHIROPRACTOR & OSTEOPATH Claim between $22 and $35 per consultation (upto $350 a year) KINESEOLOGIST, NATUROPATHY & REMEDIAL MASSAGE Claim between $20 and $35 per consultation (upto $250 a year) PODIATRY Claim 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 waiting periods waived for claiming on your training. Conditions Apply. Contact: 1800 087 374 or stepintolife@manchesterunity.com.au

NATUROPATH ~ Jacqui I will use Naturopathy, Nutrition, Herbal medicine, Iridology, and preventative medicine 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 side and 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 a holistic health care plan, tailored specifically for you. I look forward to meeting with you as you step into your new life. Yours in health Jacqui Endeavour Hills Naturopathic Clinic 0408 374 644
NATUROPATH COSTS Normal Price With SIL Benefit With Stamp Rebate* With Manchester Unity 1st Consultation $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.

Become a Trainer
Get qualified
Do you love what your Personal Trainer at Step into Life does? Have you ever thought about becoming a Personal Trainer?

Franchise Directory
ACT
Gungahlin ANU

QLD
Broadbeach Buderim (New) Everton Park Kawana Mackay Pacific Pines Pelican Waters Runaway Bay Tewantin Wilston

VIC
Balwyn North Beaumaris Bendigo Bentleigh Box Hill Camberwell Carlton North Caulfield Chelsea Cheltenham Cranbourne Croydon Doncaster Endeavour Hills Essendon Eltham Elwood Frankston Greensborough Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Malvern Mill Park Moonee Ponds Mornington Mt Waverley Murrumbeena Newtown-Geelong Pakenham Ringwood Port Melbourne Reservoir South Yarra St Kilda Sunbury Templestowe Thornbury Vermont South Wellington - Sale Werribee Wheelers Hill Williamstown Wodonga Yarraville

NSW
Albury Avalon Balmoral Baulkham Hills Blacktown Blakehurst Burwood Camden (New) Collaroy Cronulla Drummoyne Earlwood Frenchs Forest Glebe Glenmore Park Kellyville (New) Miranda Parramatta Peakhurst Penrith Queens Park Rose Bay Rushcutters Bay Sans Souci Shellharbour St Clair Terrigal

We want you!
We are seeking qualified trainers to work at Step into Life.

Step into Life has a fantastic opportunity for you to become PT qualified. We are inviting Step into Life members that are serious about learning how to become a Personal Trainer to a free information session with the Australian Institute of Fitness. Every member that registers and attends will automatically receive a $500 voucher towards the cost of a Cert IV Personal Trainer. One lucky draw prize winner will receive a $2,000 scholarship towards a Cert IV course.

SA
Campbelltown Blackwood Gawler Golden Grove Kensington Gardens Mawson Lakes Morphett Vale Mitchell Park Mt Gambier Mt Barker (New) Modbury Northgate (New) North Haven Prospect West Lakes Henley Beach Hallett Cove Seacliff Unley

Call 1 300 134 136 for more details

Franchises Available
$1000 Referral Bonus We have Franchise territories available throughout Australia and would appreciate your help. If you know any trainers that would love to run their own Franchise business, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Franchisee.

NT
Casuarina

WA
Canning Vale Iluka Subiaco Swan View Willetton

We do it outdoors

FOLINOS KICKASS MARINES BOOTCAMP

KEYSBOROUGH TIMETABLE ~ July 08 Sessions are held at Wachter Reserve Kingsclere Ave. Keysborough Melways Ref Page 89 E8
Winter Tues & Thurs evenings are held at the hall, Saturday morning will be at the hall if weather is bad.

6:30 pm Monday Cardio 7:00am Tuesday Toning 6:00 am Wednesday Cardio Cardio 4:00 pm Thursday Cardio 6:00 am Friday Cardio 8:00 am Saturday Kickbox Toning 9:00 am Cardio 6:30 pm Toning 6:30 pm Toning 6:00 pm 7:15 pm

Bookings Are required for ALL Sessions

Indoor Location Corner of Kirkham Rd & William Ave. Turn down William Ave. Melways Ref Page 90 D10