66- Fresh Air Newsletter AUGUST 2010 Keysborough

8/12/2019 66- Fresh Air Newsletter AUGUST 2010 Keysborough

1/8

TimetableMonday 5:30pm

Toning7:15pmCardio

Tuesday 6:00amToning

6:45pmToning

Wednesday 6:00amCardio

5:30pmCardio

6:45pmBox/Car

Thursday 4:00pmKickbox

6:00pmToning

7:15pmToning

Friday 6:00amCardio

6:15pmCardio

Vic SiL Mini OlympicsSunday August 29th

Book NOW to be in the2010 Keysie Kommandos

Saturday 8:30amKickbox

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

Au ust 2010, Issue 4ep into Life Keysboroughone:(03) 8502 8775 Mb:0423 852 262 E-mail:[email protected]

Local News

Alison Van Rooyen Brent Van Rooyen Ben HolianBrockwell Kong Doris Wong Glenn LeeHenny Setiabudi Irene Sin Jan CoggerJess Guest Joanne Matse Kim KulicLeslie Edwards Ly Holian Mario Bird

Martha Gaspar Melissa Brown Monica HomansNicole Lee Robert Formoso Sharleen DCruiseSharon Henderson Sophia Wong Sue SummonsVanneth Kong Wendy WrightElizabeth Stewart & Cindy Dauria attended but have moved location so theywont be involved in the competition.

Directors Desk

IndustryStandards

Dear Step into Life Members

I am sure that most of you are aware that mostIndustries in Australia have an institute, a governing

body or an organization that controls the standards ofthat industry and set guide lines and protocols that themembers of that industry should abide by.

The Fitness Industry is no different. Fitness Australia isthe governing body that was formed to help the FitnessIndustry to conform to certain guidelines and to createan environment in which all Fitness providers provide aservice to their clients in a professional manner.

Unfortunately the Fitness Industry has not always beenlooked upon favourably by members of the public. Anumber of Gyms have ceased to operate over the pastfew years with members losing prepaid membershipfees as a result.

The quality of trainers offering personal fitness traininghas also not always been of a high standard and thishas added to the negativity towards the industry.

In the latest Reps Magazine (The official publication ofFitness Australia) Robert Barnes wrote an article withthe heading

The big issue facing the Fitness Industry is Reputation.

He goes on to say that the Industries reputation is in

the hands of the Trainers and Instructors working withthe public.

I could not agree with him more. A persons experiencewhile exercising is directly effected by the trainerproviding the service.

A good trainer will provide their clients with an exerciseexperience that includes the industry standards ofprofessionalism, safety, quality and customer care.

Continued on page 2

Boxing GlovesAvailable in S, M, or LFor $23

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

Please note that wet weather toning sessions will beheld at Dandenong South Primary School Hall.

Thanks to the members below

that came to the winter dinner &have set the bar for the groom &his men to wear bras and fakeboobs whilst undergoing thispunishment the conditionbeing that all the membersbelow have to meet themilestone set by your trainer!So Keep up to get your reward!

ut on those gloves as our toning sessions are goingack to the park! We are gonna harden up and bitehe dust... or should I say frost!?ur 9 Week Fitness Challenge has begun to Punish

he Groom & His Men in September, Every one that ismember from July can participate... so you lucky

eople that have stuck it out through winter get toay choose the hardest exercise that you haveone at SiL and deliver it & the hardest stage of itnto your trainer (the Groom) and his MenGroomsmen) as you can be the first to lay havocnto the groom for my bucks day.


2/8

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 July:

50 points

200 pointsVanneth KongRimas Kareroa

500 pointsChristine McardleSophia Wong

1000 points

1500 points

2000 points

Directors Desk continued

At Step into Life we proud ourselves on the quality of our Trainers and the professional manner in which they conduct themselvesat every one of the training sessions that they provide.

Our reputation at Step into Life is extremely important to us as an organization and we would like to think that every person whohas participated in a Step into Life class has had a positive experience.

We are obviously aware that the services we provide are not always every bodies cup of tea but you can rest assured that as aStep into Life member we will leave no stone unturned in our pursuit of service excellence to make your exercising experiencerewarding.

Keep up the good work

RegardsMark 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)

5th Deborah King

10th Salinda Dias

11th Sharon Henderson

12th Rimas Kareroa

17th

Tracey Nelson

25th Katrina Armstrong

26th Monica Vojtek

27th Sam Lindsay

28th Sarun Phin

Book these free sessions with your Trainer

New MembersWelcome Back!

Mel Brown

Edwin Keecha

Roshelle Cerviera


3/8

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

TIMES

AUGUST 2010 Need your RESISTANCE BANDS at ALL Toning SessionsFridays

SundaysBENEFITS Mini Olympics Training

4 Members that enter the event

Fri 6:15pmSun 8am

Sunday 15th BENEFITS Benefit Meeting &Sumo Wrestling

2pm

Friday 20th FITNESS BootCampGames Teaser

7pm

Sunday 29th EVENT Victorian Mini OlympicsGo Keysie Kommandos!

7am

SEPTEMBER 2010 Need your FITBALLS at ALL Toning SessionsSeptember

2010EVENT

FUN RUNFUN RUN

FITNESSPACKAGE

Punish the Groom & His MenDingley Dozen (19

thSep)

Spring into Shape I

Fitness TestBootCamp Package

Sep 25t

OCTOBER 2010 is WEIGHTS that i provide for ALL Toning SessionsOctober

2010FUN RUNFUN RUNFRIENDS

Spring into Shape IIMelbourne MarathonBring a Buddy Week

Henryka ZabawskiHenryka has been a

member of Step into Life

Keysborough since July 2008

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

Member ProfileQuestions.Where were you born?

I was born in Poland

What is your current profession?Cook

What sport have you been involved with during your life/bestachievement?Running & kickboxing

What is your favourite naughty treats?cake, chocolate and pizza

What primary and secondary school did you attend?I studied In Poland

What is the nicest thing anyone has done for you?.My good friend Zofia brought me to this program, Aaron pushedme to my limits to achieve the best I could.

What is your goal for the next six months exercises or other?To do more cardio

Interest and hobbies?cooking, exercising, shopping and cleaning

What is your favourite session and what results have you

seen since starting SIL?My favourite session is kickboxing.I feel fitter and healthier

Merchandisewww.stepintolife.com/treat-yourself.php

Baseball CapMesh Cap Beanie

$20.00 $24.00 $14.00

Keep your head warm this winter in one of our great looking head wear!


4/8

Health & Fitness Article

Calcium and osteoporosisCalcium is the most abundant mineral in the body. Building strong, healthy bonesbefore your mid-30s (your peak bone mass) is the best way to prevent the cripplingbone disease osteoporosis in later life. So are you getting enough calcium in yourdiet and what can you do to ensure you help your bones stay strong?

Osteoporosis is the thinning and weakening of bones and affects as many as 1 in 4women over the age of 60. Men also suffer from it but in smaller numbers.

From a dietary point of view calcium is by far the most important nutrient to ensure you are getting adequate amountsof in order to prevent osteoporosis. Men and women should be aiming for 800mg per day. Post menopause this needs

to be increased to 1000mg. Pregnant and breastfeeding women need to step their daily intake up to 1100mg and1200mg respectively.

The best sources of calcium are dairy products i.e. milk, yoghurt and cheese. Most soy milk isfortified with calcium making it a good substitute for milk. Smaller amounts are found in sesameseeds, sardines, nuts, dark green vegetables and figs. We generally need around three servesof dairy per day to meet our calcium requirements. Examples of a serve include a glass of milk,a carton of yoghurt or a slice of cheese (25g). Most women obtain less than this as theyfrequently cut calcium-rich foods in order to reduce kilojoules and fat in their diet or because ofa dairy intolerance.

Keep in mind that Vitamin D is essential for calcium absorption have you had your vitamin D levels checked? More

and more Australians are being found to be Vitamin D deficient.If you think you are not obtaining enough calcium in your diet speak to a dietician about possible food options orsupplementation.

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


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VICMINI OLYMPICSKEYSIE KOMMANDO TEAMS

2005

2006

2007

2008

2009

2010Be in the 2010 Keysie Kommandos Teams!

Recruiting this Month!

AWARDS FOR 200+ IN JULY

Vanneth KongFirst Session 25thFeb 2010

Total # Sessions 48Fitness Tests 3

BootCamps - 4 in Total

1 Teaser

1 Marines

2 Navy Seals

Rimas Kareroa

First Session 26

th

March 2010Total # Sessions 38Fitness Tests - 3

BootCamps - 3 in Total1 Teaser

1 Marines

1 Navy Seals

Sophia Wong

First Session 9th

March 2009Total # Sessions 101

Fitness Tests 3

BootCamps 8 in total

1 Recruits4 Marines

3 Navy Seals

Christine McardleFirst Session 19

thNov 2008

Total # Sessions 121

Fitness Tests 6

A Keysie Kommando of theMini Olympics 2009


6/8

Healthy RecipeAt Last - Guilt Free Eating!

Warm LambPasta Salad

Ingredients (serves 4) 300g dried spiral pasta

1/3 cup olive oil 600g lamb fillets, trimmed 1 cup chopped fresh flat-leaf parsley leaves 1/4 cup chopped fresh mint 1/2 cup chopped fresh basil 2 teaspoons wholegrain mustard 1 tablespoon capers, drained, rinsed 1/4 cup lemon juice 1 red capsicum, thinly sliced

Method1. Cook pasta in a large saucepan of boiling salted

water, following packet directions, until tender.Drain.

2. Meanwhile, heat 1 tablespoon of oil in a large non-stick frying pan over medium heat. Add lamb.Cook for 3 minutes each side for medium or untilcooked to your liking. Remove to a plate. Coverwith foil. Set aside for 5 minutes to rest. Thinlyslice.

3. Combine parsley, mint, basil, mustard, capers,lemon juice and remaining oil in a bowl. Add pasta,lamb and capsicum. Season with salt and pepper.Toss gently to combine. Serve.

Notes To make this dish even faster, use whole-leaf

herbs instead of chopping, and marinated

chargrilled capsicum instead of fresh.

SourceSuper Food Ideas - October 2007 Super Food Ideas -October 2007, Page 59Recipe by Kirrily La Rosa

Referrals Thanks for Referring Your FriendsAt 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 voucherfor 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 youre Stepinto Life key ring to the staff of participating outlets.

SUBSCRIBE & SAVE OVER 43%Treat yourself and your partner, mate or even your neighbour andsubscribe to Men's Health and Women's Health magazine for JUST$26 every quarter by automatic credit card payment. You'll SAVE amassive $85 off the full price in the first year. Plus both of thesefantastic magazines will be delivered direct to you FREE. Also, thisoffer is RISK FREE - you can cancel 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.


7/8

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8/8

Franchise Directory

We do it outdoors

VICCaroline Springs

CaulfieldChelseaCheltenhamCranbourneCroydonDiamond Creek NEDoncasterEssendonElwoodGlen IrisGreensboroughHamptonHawthornHeidelbergIvanhoe

KewKeysboroughLilydaleMalvern EastMill ParkMoonee PondsMordiallocMorningtonMt WaverleyMurrumbeenaMt ElizaOakleigh NEWPakenhamPort MelbourneReservoirRichmondRingwoodSouth YarraSt KildaSunburyTemplestoweThornburyTorquay NEWVermont SouthWantirnaWellington - SaleWheelers HillWilliamstownWodonga

YarravilleNew ZealandAucklandBrowns Bay

SANovar Gardens

CampbelltownBlackwoodGawlerGolden GroveFlagstaff HillKensington GardensMawson LakesMitchell ParkMt GambierModburyNorthgateNorth HavenProspectSalisbury NEW

West LakesHallett CoveSeacliffUnley/Goodwood

WAAlexander HeightsCanning ValeCarineCarramar NEWCockburn CtrlEdgewaterEllenbrook NEWIluka

Kingsley NEWMargaret RiverStirlingSouth PerthSwan ViewQuinns RocksWillettonWembley

VICBalwynBeaumarisBendigoBentleighBerwick

Box HillCamberwellCarlton

Become a TrainerGet 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 aboutbecoming a Personal Trainer to an obligation free information session. Wewill tell you how easy it is for you to become a qualified Personal Trainer.

Every member that attends the Info session will automatically receive a$500 voucher towards the cost of a Cert IV Personal Trainer.

Call1 300 134 136for more details

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 knowabout this exciting opportunity. $1000 referral bonus for any one you referhat becomes a Franchise owner.

Toning Rotation what to bring to toning sessionsPLEASE NOTE THE CHANGES IN THE ROTATION ARE

MONTHLY

AUGUST TONING SESSIONS ARE RESISTANCE BANDS

SEPTEMBER TONING SESSIONS ARE FITBALL

OCTOBER TONING SESSIONS ARE WEIGHTS

Dont 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

NSW

AlburyBaulkham HillsBlacktownBlakehurstCollaroyCoogeeDrummoyneEarlwoodEnfieldGlebeGlenbrookGlenhaven NEWGlenmore ParkKellyville

ManlyMaroubra NEWMirandaMosman NEWMona Vale NEWParramattaPeakhurstPenrithPymble NEWQueens ParkRose BayRushcutters BaySans SouciSt Clair

St IvesSutherlandTerrigalThornton/DungogNEWWarners BayW. Pennant HillsWilloughby

QLDBroadbeachBuderimCaloundraEverton ParkForest Lakes

KawanaLockyer ValleyMackayMorningsideRunaway BayStanthorpeWilston

66- Fresh Air Newsletter AUGUST 2010 Keysborough

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