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Questions.Where were you born?Singapore
What is your current profession?Im a social worker and am currently working with young people whoare involved with the criminal justice system.
What sport have you been involve with during your life/bestachievement?I used to run (long and short distance) in school, basketball and a shortstint in touch rugby.
What is your favourite naughty treats?Oreos.. LOTS and LOTS of em!
What primary and secondary school did you attend?Completed primary and seconday schooling in Singapore- Rosythprimary School and Serangoon Gardens Secondary School.
What is the nicest thing anyone has done for you?Ed and my family put up with A LOT of my bad mood spells, especiallyEd!
What is something we would have never guessed about you?I cant differentiate my left from my right.
What is your goal for the next six months exercises or other?Im currently unable to run due to bad back, so Im hoping to be back inthe running circuit as soon as possible.
Interest and hobbies?Drinking beer and watching movies.
What is your favourite session and what results have you seensince starting SIL?KICKBOXING! Definitely much fitter!
MerchandiseWhen training, protect yourself from the harsh summer sun with Step into Life fashion head wear.
Visor Mesh Cap Base Ball Cap
$11.00 $24.00 $20.00
www.stepintolife.com/treat-yourself.php
Events What is happening? Id love to join in!WHEN DETAILS TIMES
NovemberKeysies 100th
Bootcamp!
BOOTCAMPS Spring PackageAll Bootcamps will be at beach locations
Fridays 6:45pm& Sundays 2pm
November 23rd FUN RUN Spring into Shape III 4/8km
December 6th Keysie Competition & ChristmasParty many games
All Keysie members compete in teams
Compete inteams
Sat Dec 12thSun Dec 20th
Tues Dec 22
nd
FITNESS TESTAchieve your Goals,
Create more targets to hit!
8am Sat7pm Sunday
6am TuesdayDecember 25thto
January 1st
Step into Life Keysborough is closedLast session is Thurs 24
th6:45pm
First session back is Sat 2nd
Jan 7:45amPlease makeup these sessions before 25thDec
Have a greatbreak refreshed
for 2010!
Tues Dec 29th BootCamp Recruits Beach TeaserWork hard with our once off BootCampNext Bootcamp package is in Feb 2010
7:30pmto 9pm
Shivani KeechaShivani has been a
member of Step into Life
Keysborough since
December 2007
Member of the Month RewardsMember of the month will eitherreceive Unlimited sessionsfor the month or a $50 S.I.Lclothing merchandise voucher*.
Member Profile
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Health & Fitness ArticleHealthy BBQ
As the weather begins to warm up barbecuing becomes an excellent cooking alternative. This is a quick convenientcooking method that offers a great excuse to enjoy an outdoor experience with family and friends. Barbecuing orgrilling is recognised as a low fat method of cooking as fat is allowed to melt and drain from food. However choosingwhat goes onto the grill is of course essential in ensuring your BBQ remains healthy. The old snag and fatty chops ona summer evening are not necessarily the best options. Choose meat cuts that are well trimmed of fat and are rubyred in color, without being heavily marbled. Game meats such as kangaroo are naturally very lean. Purchase low fatsausages, remove the skin from chicken fillets and try tofu steaks or fresh fish for something different. Seafood such
as prawns, lobster, crab, mussels, squid and scallops are all low fat choices.
Marinades are particularly useful for offering a variety of intense flavors, tenderising and infusing enough liquid intolean meat and poultry to allow browning without sticking. Wine, vinegar, citrus juice, mustard, herbs, chilli, garlic,ginger and honey are all good choices, offering strong flavors and no fat. Generally, marinating for 3 to 24 hours offersthe best results, however if time is limited, as little as 15 minutes can do the trick. A small degree of organisation toprepare the marinade and meat, fish, poultry or tofu and leave refrigerated overnight certainly pays off in the quality ofyour meal.
Salads are an integral part of the barbecue experience and the opportunities for low fat, healthy choices are endless.Use a variety of vegetables, fruit, sprouts and herbs creating an array of colour along with fibre, vitamins, minerals andphytonutrients (phyto meaning plant) that help to protect against disease. A variety of seeds such as sunflower,
poppy seeds, sesame seeds and linseeds can also be used in salads. Legumes such as lentils, chickpeas, red kidneyand soybeans are another healthy addition to salads. Vegetables such as whole corn on the cob, baked potatoes,potato wedges, onions, mushrooms, pumpkin, sweet potato, parsnip, zucchini, asparagus and tomatoes can becooked on the barbecue.
Prepared by:Vicky KurielBSc.(Exercise Physiology), Master of Nutrition & Dietetics (APD), Sports Dietitian
Quote of the Month
"Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself."William Faulkner
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Healthy Recipe 2At Last - Guilt Free Eating!Apple andPassionfruit withCoconutcrumble
Cooking Time: 20 30 minutes
Serves: 4
INGREDIENTS5 apples (peeled, cored and chopped)1 Lemon (juice)3 Passion fruit (pulp)3 tablespoons Sugar3 tablespoons Water2 tablespoon Butter (soft)1/2 cup Coconut1/2 cup Flour (plain)1 cup Rolled Oats
METHOD
1. Have peelers handy for the children topeel the apples. Chop the cored applesand place them with the water, lemonand sugar into a saucepan and cookfor 8 - 10 minutes until apples havesoftened. Allow to cool.
2. Slice the passion fruit and have thechildren scoop out the pulp.
3. Fold the passion fruit pulp through theapples. Spoon into 4 individual dishesor alternatively 1 large dish.
4. Meanwhile measure all the otheringredients into a large bowl ready for achild's hand to rub though andcombine.
5. Sprinkle the crumble topping over theapple and bake in a moderate oven180C for 20 - 30 minutes until goldenand heated though. Serve hot or warm.
Source: www.nutritionaustralia
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 voucherfor each friend who joins Step into Life as a result of your referral.
OR
http://www.stepintolife.com.au/tell-a-friend member.php
Members BenefitsDiscounts & 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 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 Now
Planning yourshopping?
Want to eat healthybut cant keep trackof the fruit & veggies
in season?
www.FreshRightNow.comThe 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 4774
www.mycmsite.com.au/michellek
Receive ExtraFree Gift
Our Needs
SPORTSMART Ian Street, NOBLE PARK 9548 5188
Get the rightfootwear
20% OFFFOOTWEAR
(at Noble Parkstore 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 BenefitsDiscounts & 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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Franchise Directory
We do it outdoors
VICCaroline SpringsCaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendonElthamElwoodGlen IrisGreensborough
HamptonHawthornHeidelbergIvanhoeKewKeysboroughLilydaleMalvern EastMill ParkMoonee PondsMordialloc NEWMorningtonMt WaverleyMurrumbeenaMT Eliza NEWPakenhamPort MelbourneReservoirRichmondRingwoodSouth YarraSt KildaSunburyTemplestoweThornburyVermont SouthWantirnaWellington - SaleWerribee
Wheelers HillWilliamstownWodongaYarraville
New ZealandAucklandBrowns Bay
SANovar Gardens NEWCampbelltownBlackwoodGawlerGolden GroveFlagstaff HillKensington GardensMawson LakesMitchell ParkMt GambierModbury
NorthgateNorth HavenProspectWest LakesHenley BeachHallett CoveSeacliffUnley/Goodwood
WAAlexander HeightsNEWCanning ValeCarine
Cockburn CtrlEdgewaterIlukaMargaret RiverStirlingSouth Perth NEWSwan ViewQuinns RocksWillettonWembley
VICBalwynBeaumaris
BendigoBentleighBerwickBox HillCamberwellCarlton
NSWAlburyBaulkham HillsBlacktownBlakehurstCollaroyCoogee NEWCranebrookDrummoyneEarlwoodEnfieldFrenchs Forest
GlebeGlenbrookGlenmore ParkKellyvilleManlyMirandaParramattaPeakhurstPenrithQueens ParkRose BayRushcutters BaySans SouciShellharbour
St ClairSt IvesSutherlandTerrigalWarners BayW. Pennant HillsWilloughby
QLDBroadbeachBuderimCaloundra NEWEverton ParkForest Lakes
NEWKawanaLockyer ValleyMackayMorningside NEWPacific PinesRunaway BayStanthorpe NEWWilston
Become a Trainer Get qualified
Step into Life has a fantastic opportunity for you to become a qualifiedPersonal Trainer.
We are inviting Step into Life members that would like to learn about
becoming a Personal Trainer to an obligation free information session. Wewill tell you how easy it is for you to become a qualified Personal Trainer.
We have Franchise territories available throughout Australia andNew Zealand.
f you know any trainers or people with an interest in health and fitness thatwould love to run their own Franchise business, please let them know about
his exciting opportunity.$1000 referral bonus for any one you refer that becomes a Franchise owner.
Toning Rotation what to bring to toning sessionsPLEASE NOTE THE CHANGES IN THE ROTATION IS WEEKLY
NOV 9TH
to the 14th
NOV NOV 16TH
to the 21ST
NOV NOV 23RD
to the 28th
NOV
FITBALL BANDS WEIGHTS
NOV 30TH
to the 5th
DEC DEC 7TH
to the 12TH
DEC DEC 14TH
to the 19th
DEC
FITBALL BANDS WEIGHTS
JANUARY TONING SESSIONS IS WEIGHTSDont have your own? Youll need one. You may purchase one from 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