55- Fresh Air Newsletter SEPTEMBER 2009 Keysborough

8/12/2019 55- Fresh Air Newsletter SEPTEMBER 2009 Keysborough

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Timetable (note the changes are in bold)Monday 9:15am

Cardio5:30pmToning

6pmCardio

7:15pmCardio

Tuesday 6:00amToning

6pmToning

7:15pmToning

Wednesday 6:00am

Cardio

9:15am

Toning

6:45pm

Cardio

6:45pm

PowerflexThursday 9:15am

Kickbox 4:15pmKickbox

6:00pmToning

7:15pmToning

Friday 6:00amCardio

Saturday 8:30amKickbox

We will be opening: New Powerflex Sessions New Toning Sessions Fridays 4:15pm Tuesdays 4:15pmFridays 5:30pm Wednesdays 5:30pm

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

Se tember 2009, Issue 36 tep into Life Keysboroughhone: (03) 8502 8775 or 0423 852 262 E-mail: [email protected]

PLEASE SEE LAST PAGE FOR CHANGES IN TONING ROTATIO

Local News - Mini OlympicsAwesome camaraderie & dedication for our teams for a fun event.

Ranks were given in length of Service to their Keysie venue

Sergeants (1 st year) Shanta, Nish, Trish, Ed, Marty, Rob, Daryl,

Roshelle, Jacinta, Sue, Cliff, Josh, Stu, Deb, Chris, Damo, Tan, Akile

Master Sergeants (2 nd year) Shev, Daz, Dhani, Benny*, Sam, Jaz,

Mel V, Lyly* Sergeant Majors (3 rd year) Shivani*, Kirsten, Jase,Doris, Ray Majors (4 th year) Marshall, Jess*, Matti, Wendy, Rocky

Robbie*, Leszko, Zofia* Lieutenant Colonels ( 5 th year) Brownie* &

Leslie Colonel & General of Kommandos- (trainers) Homans & Az

* = were ca tains of their events & teams on the da

Directors DeskSpring is in the air.Dear Members, family and friendsI hope this issue of Fresh Air finds you fighting fit!Every year in late August, Step into Life has new franchise owners

attend their initial franchise training at the Radisson Resort on theGold Coast. I would like to extend a very warm welcome to thefollowing new franchise locations. NSW Coogee; QLD Caloundra; Forest Lakes; Morningside; Stanthorpe SA NovarGardens; WA - Alexander Heights; South Perth; VIC Mordialloc;MT Eliza .If you have family and friends that you know would benefit from Stepinto Life please let them know about these new locations.As an exercise specialist when I think of Spring, one of my firstthoughts is how many more weeks do we have to make sure ourclients are in peak shape for summer. In the winter months we focuson building a solid fitness base and then in August, September andOctober it is time to increase the intensity and frequency to tone upfor summer.

Are you aware that if you are booked in to do say 2 sessions perweek and you find you have some more time one week then by allmeans for that week contact your trainer and come along to anothertraining session? If you are booked in for 2 sessions per week or 8sessions for the month and you need to miss a training session, askyourself, When can I make up that session? Look at the timetablestuck on the fridge with the Step into Life magnet and plan when youcan make it up. Then contact your trainer to book a make upsession.

Continued on page 3Boxing GlovesAvailable in S, M, or LFor $23

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


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Training ClubAchieving your goals at Step into Life New Members

Welcome! Welcome Back!Pavlina Tichy Sharon HendersonJulie Gubbels Dorsha TongFaye Gubbels Roslyn GrasshamMario Bird Maree FolinoRoger Galway Kirsten BarnettMelissa Young Matthew EdwardsNish Chandrasegran Daryl Edwards Andrew Leszko

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 (youcan 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 August:

50 pointsAnita PlavcicBianca PrinsKerrie GubbelsDeb Bensley

200 pointsMatthew Edwards

500 pointsSuzi Cvetkoski

1000 pointsBelinda Cisternino

Member Birthdays Happy Birthday!

Choose a raffle prize as a gift!(prizes will expire end of the month, so use it before then)

3rd Ly Holian16 th Pavlina Tichy

18th

Akile Husnu22 nd Elaine Fearnly23 rd Jeannette Moore26 th Roslyn Grassham

27 th Andrew Leszko28 th Melissa Brown

Directors Desk continued

With summer fast approaching and everyone wanting to look the best it is a simple equation of energy out and energy in. Your trainer willdo everything they can to make sure you attend training but you have to plan ahead as well and make up your sessions.Tips to look your best for summer: Look your best for summer tips:

1. Increase the intensity and frequency of your training. Ask your trainer to take you more out of your comfort zone.2. Book into a greater variety of sessions like a boot camp or power flex session.3. Never miss the warm up before any Step into Life session. The warm up ensures maximum energy expenditure during the main

training segment.4. Try to eat a totally different variety of fruits and vegetables and foods to what you normally eat.5. Cut out the junk and actually taste and chew your food.6. Introduce meal strolls this is a short, casual walk (5 10 minutes) after big meals to help with digestion.7. On a Sunday night make sure you have given some thought to the week ahead and when you will do your training sessions.8. Plan a be super fit for summer program. It has to have a start date and run for 8 weeks where you adopt the above tips.

Have a great month and if you are keen to say Balls to your boss and attend one of our free Information sessions please call 1300 134136 or go to www.stepintolife.com RegardsLarry CohenCo-Director

Well Done Guys!

Show off your hardwork by purchasingyour Training Clubawards points shirt

for $22


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Questions.Where were you born?Benny: Reservoir, Melbourne Lyly: Saigon, Vietnam

What is your current profession?Benny: Financial Planner Lyly: Financial Planner

What sports have you been involved with during your life/bestchievement?

Benny: does online gaming count? Basketball, won grand final -

C grade.Lyly: sports, what sports? :-). Badminton, semi-final at school.

What is your favourite naughty treat?Benny: Beer and KFC Lyly: tiramisu (that can be my breakfast, lunch, dinner, snack...virtually any meals)

What primary and secondary school did you attend?Benny: too many primary schools and Gladstone Park SecondaryCollege. Lyly: primary school in Vietnam and Killester Secondary College

What is the nicest thing anyone has done for you?Benny: Ly accepting my proposal. Lyly: Benny's gone traditional: went to Vietnam to ask Dad for myhand and proposed on his knee on Xmas Eve.

What is something we would have never guessed about you? Benny: I used to do modelling work when I was a kid (and yes that's along time ago).Lyly: I shooed cows in heels while driving for work up in Swan Hill.

What is your goal for the next six months, exercise or other?Benny: compete in a couple of fun runs. Lyly: I wanna lose another 7kg and beat 4.52min/km (PB).

Interests and hobbies?Benny: video games and paintball. Lyly: shopping (shoe shopping in particular), travelling, watching crimeshows

What is your favourite session and what results have you seen

since starting SIL? Benny: Kickboxing. Beer guts almost gone and higher energy levels.Lyly: kickboxing (We can legally punch each other). I've lost 4.5kg

Merchandise f you are thinking of entering an Event, wear your

Step into Life Event T shirt or singlet with pride!www.stepintolife.com/treat-yourself.php

$44.00 $42.00 $42.00

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

Sat Sep 5 th Sun Sep 13 th Tues Sep 15 th

FITNESS TESTAchieve your Goals,

Create more targets to hit!

8:30am Sat6pm Sunday6am Tuesday

September 14 th FUN RUN Spring into Shape I 4/8kmSeptember 20 th FUN RUN Dingley Dozen

Our Local Braeside Park Fun run3/6/12km

September 27 th FUN RUN De Castella Run (Hard) 5/10/15km

OctoberKeysies 100 th Bootcamp!

BOOTCAMPS Spring PackageAll Bootcamps will be at beach locations Fridays 6:45pm& Sundays 2pm

October 11 th FUN RUN - Melbourne Marathon 10kmHalf Marathon

MarathonOctober 26 th FUN RUN Spring into Shape II 4/8kmNovember Keysie Competition many games

All Keysie members compete in teamsCompete in

teamsNovember 14 th Lysterfield Lake Ride, Kayak, Run 15/2/5km

Ben & Ly Hol ianBenny & Lyly have been a

member of Step into Life

Keysborough since

February 2008

*N ew Member of the Month RewardsMember of the month will eitherreceive Unlimited sessionsfor the month or a $50 S.I.Lclothing merchandise voucher*.

Member Profile

*Benny & Lyly got married just after they beganSIL in March 2008


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Spring & Summer ~ Keep Cool Wear

BootCamp Shirt Sorrento Shirts Competitor Tshirt Athlete Singlet Spandex Lycra Board Shorts

$28 $36 $38 $36 $44 $38 -------------------------------------------Dri~Fit Range---------------------------------------------

Health & Fitness Article - Adding a little spice to your lunch Most of us slip into the habit of packing the same boring, predictable and often not very nutritious lunch day after day. Here are a few tips tospice up your lunches and keep them healthy, filling and nutritious all at the same time.

1. Prepare your lunch the night before whilst making dinner this is a great time saver and you are more likely to give it a little morethought and love

2. Add colour and texture by adding a number of different colours you are ensuring an array of vitamins and minerals are beingincorporated. By adding different textures you are more likely to meet your fibre requirements and satisfy your hunger for a moreextended period of time

3. Break out of the sandwich habit. A sandwich made up on grainy heavy bread with plenty of salad and a source of protein is a greatoption but break out of this mould a few times a week. Try a salad made up with exciting leftovers, low fat cheese, canned beans orchickpeas, cooked and raw veggies. A splash of olive oil, a little red wine vinegar and some salt and pepper are great to use as adressing. Store these things at work and dress your salad just before eating

4. Always accompany your lunch with a good amount of water. This is especially important if you are working in a heated or air-conditioned building all day. Dehydration can zap your energy and lead to the very common 4pm slump. Continue to sip on waterthroughout the day.

5. Accompany your lunch with a yoghurt or 1-2 pieces of fruit. Adding a little extra a lunch time may help to avoid extreme hunger andbinge eating later in the day

Making your midday meal a healthy one can be a challenge, especially if youre at work. A little planning and creativity can add interest andnutrition to this meal and make you feel and perform a whole lot better during the afternoon and evening.Prepared by:Vicky Kuriel

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

Step into Life Supplement Range

Wellness Pack #1 $238.70 (6 month Supply of Muli Vitamins & Fish Oils) Wellness Pack #2 $390.50 (6 month Supply of Muli Vitamins, Fish Oils & Glucosamine)

Omega 3 Fish Oils ForActive S.I.L Members60 Capsule (1 month) $34. 10

180 Capsule (3 months) $90. 20


Muti vitamins ForActive S.I.L Members60 Capsule (2 months) $27. 95



Glucosamine ForActive S.I.L Members120 Capsule(2 months) $56. 10

240 Capsule(4 months)$105. 60



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Our Team Motto we do it outdoors together

Major Matti keeps the girls in-line

As we prepare, shoot those that arenervous, charge our enemies but most

of all. Look good.

Healthy Recipe 1At Last - Guilt Free Eating!

RoastedPumpkinandMushroomLasagne

Preparation Time: 30 mins

Cooking Time: 60Serves: 8INGREDIENTS400g orange sweetpotato, cut into 1 cmcubes400g pumpkin, cut into1 cm cubes2 large sprigsrosemary3 garlic cloves,crushedfreshly ground blackpepperolive oil spray1 litre (4 cups) skimmilk

1 large onion, sliced3 heapedtablespoons plainflour250g ricotta cheese250g lasagnesheets200g mushrooms,sliced1 spring onion,sliced50g reduced-fatcheddar, grated

METHOD1. Preheat oven to 200oC. Mix pumpkin,sweet potato, rosemary and garlic in a bowland season with pepper. Lightly spray abaking tray with olive oil, add vegetables andbake for 20 minutes or until tender.2. Heat milk and onion in a saucepan overmedium heat until just below boiling, then turnoff heat and sit for 10 minutes. Mix flour with alittle water, then add to milk, bring to simmer

and cook for 5 minutes, then add ricotta.3. Spray lasagne dish with olive oil. Add layerof lasagne sheets, then a quarter of each ofthe white sauce, baked vegetables,mushrooms and spring onion. Continue untilall lasagne sheets, vegetables and sauce areused (makes 4 layers). Sprinkle with gratedcheese.4. Bake for 35-45 minutes, or until cookedthrough and golden on top. Serve with a sidesalad.

Our paramedic has courageouslyrescued one of our casualties of war,

Awesome Job Jaz!

During the month, some otherrecruits prepared for training inbootcamp the silhouette being ourportable lights on the field next to the

athletics track as the shadows aremade by the crew with their prayer

planks.

On the athletics track for a bit ofsprint work and skipping?


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Quote of the Month"You can do infinitely more than you have alreadydone." Sri Chinmoy

Healthy Recipe 2At Last - Guilt Free Eating!

Citris Cake

Cooking Time: 1 hourServes: 8

INGREDIENTS

1 teaspoon bicarbonate soda5 large eggs2 large lemons1 orange250grams pecan nuts250grams sugar (castor)

METHOD

1. Wash the fruit extremely well and place in largesaucepan.

2. Cover with cold water.3. Bring to boil and simmer for 1 hour or until soft (15

minutes in pressure cooker).4. Remove fruit gently from saucepan, chop, remove

seeds and allow to cool.5. Preheat oven to 180C. Line a 20cm cake tin with

baking paper.6. Beat eggs and sugar together until creamy.

7. Blend pecans in a food processor with half of theegg mix until smooth.8. Remove to a bowl9. Blend cooled citrus together with remaining egg

mix until smooth.10. Combine the two mixtures, adding the bi-

carbonate of soda.11. Pour into cake tin and bake for 1 hour.12. Cool and serve.

Recipe Courtesy of Nutrition Australia

Referrals Thanks for Referring Your FriendsAt Step into Life we value your patronage and the people you refer to ourprogram.

In return for your support we would like to show our appreciation by rewarding youwith 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.

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 take advantage of thediscounts they offer. Simply, show youre Step into Life key ring to thestaff of participating outlets.

SUBSCRIBE & SAVE OVER 43%Treat yourself and your partner, mate or even your neighbour and subscribe toMen's Health and Women's Health magazine for JUST $26 every quarter byautomatic credit card payment. You'll SAVE a massive $85 off the full price inthe first year. Plus both of these fantastic magazines will be delivered direct toyou FREE. Also, this offer is RISK FREE - you can cancel at anytime, noquestions asked!

SAVE yourself over 43%

www.subscribetoday.com.au/8201 Fresh Right NowPlanning your

shopping?

Want to eat healthybut cant keep trackof the fruit & veggies

in season?

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

season.


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Our Health Professionals

MOBILE COMES TO YOU0427 978 860

Receive 50% off your firstconsultations

& 10% off consultations thereafter.

PARKMORE OSTEOPATHY159 KINGSCLERE AVE, KEYSBOROUGH

9711 7562

Receive concession rates.

ChelseaDenise Robinson ~ 0411 411 833

Receive 10% off all consults.Rebate available with Manchester

Unity

SOUTH EASTERNCHIROPRACTIC CLINIC

292 CORRIGAN ROAD KEYSBOROUGH9798 1402

Complimentary Initial ConsultationValued at $70 & $30 off Orthoticsif prescribed

159 KINGSCLERE AVE, KEYSBOROUGH9711 7562

receive 10% off all consultations

1800 087 374

Receive Special Rates &Exclusive KeepFit waiting periodswaived for claiming on yourtraining.

Our FoodFASTA PASTAEYSBOROUGH

330 CHELTHAM ROAD, KEYSBOROUGH

Receive 25% off total bill.Max $20 off.

CAF

SHOP G1 PARKMORE SHOPPING CENTRE9769 1466

Receive a FREE hot drink with any mealpurchase.

(effectively works out to 20% off)

NOBLE PARK - Cnr Douglas St & HeatheronSANDOWN Cnr Princess Hwy & Browns Rd

FREE bottled water or yoghurt withevery sub/wrap purchase

(effectively works out to 20% off)

MehfilIndian Restaurant 9798 7544

291 Corrigan Road, Keysborough

Receive 20% offSunday to Thursday Evenings

Open 5pm to 10pmCash Only

Mordialoc Kebab9590 9154

204 Lower Dandenong Road

Kebab & Can for $8(works out to 15% off)

Our Entertainment

401 PRINCESS HWY, NOBLE PARK 9547 5977Receive 50% off the Ezycard (get it for $4.95)

With Ezycard:New Releasefor a $1 less

WeekliesFor only a $1Retail DVDsFor 10% off

DANDENONG

SKATE CENTRE41 PRINCESS HWY, DANDENONG 9794 8039

Receive 20%off

KINGS

COMPLEX366 BOUNDARY RD, DINGLEY 9558 3222

Receive 10%

off

LE MANSGRAND PRIX

11-55 WATERVIEW CLOSE, DANDENONG STH 8787 8178

Receive 15%off MembersPrices & $5

offmembership

Cnr Nepean Hwy & Warrigal Rd, 9583 1244

Membersreceive 2

Games for$15

(usually $20)(works out tobe 25% off)

SPRINGVALE 9547 4774www.mycmsite.com.au/michellek

Receive ExtraFree Gift

Our Needs

SPORTSMART Ian Street, NOBLE PARK 9548 5188

Get the rightfootwear

20% OFFFOOTWEAR(at Noble Park

store only)

0422 248 283 SOUTH EASTERN SUBURBS

Keep your KidsActive with the

Outdoor FitnessProgram for Kids

Receive

25% off thesession fees

Specialising & Consulting in Nutrition & Supplements

20% off theRetail Price& ongoingnutritionalassistance

Fat burning &Weight gaining

packsavailable also

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


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55- Fresh Air Newsletter SEPTEMBER 2009 Keysborough

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