Director’s Desk One of the team? Dear Members, family and friends, Step into Life is a very close knit family and community and this tight community is hit very hard with sad news. It is with deep regret that I need to inform the Step into Life family of the passing of one of our team. Paul Garbellotto of Step into Life Greensborough who passed away last week in tragic circumstances. Paul was a former member of Step into Life before becoming a Franchise owner and a valued member of the Step into Life family. Paul was a bubbly and vibrant personality and he will be deeply missed. On a lighter note - What are we up to? Well, we have a lot on the go and some exciting items too! Since returning from the USA, the Step into Life think tank has been in full swing and a GOPT (group outdoor personal training) re-vitalization program is currently under way. This means that all members will start seeing and feeling some tough love new training programs which is great for results and variety. All of the GOPT programs are being re-inspired including cardio; toning; boot camp; power flex; fit ball and boxing. We will also be implementing new theories on heart rate zones for training. In August I will be undertaking a national road show to roll out these items to Franchisees nationally, so stay tuned… We are very excited about our group social media strategy which has been rolled out to all franchisees nationally. Step into Life members will have the benefit of local franchise social media news; state media news and national news. Please visit us on:- facebook.com/stepintolife twitter.com/StepintoLifeAus and please visit the Step into Life You Tube channel youtube.com/silcommunity Step into Life Victorian sites... https://www.facebook.com/StepintoLifeVictoria http://twitter.com/#!/StepintoLifeVic Local News Just a reminder the Keysie Ball is fast approaching! Have we got your RSVP? Pre-drinks & chat at the bar at 5:30pm, but must be there latest by 6:15pm to get in!! TIP: I would also like to share one more trick with you for winter – meal strolls. After eating a meal like dinner in your home which is nice and warm with the heating on, metabolism is encouraged to slow down due to the warm temperature and low activity levels. After dinner walk out the front door and walk say 5 houses up the road and back again - 2 to 10 minutes is adequate. The fresh cool air and the activity will help your digestion and increase your metabolism. July 2011, Issue 58 Step into Life ® Keysborough Wachter Reserve, Kingsclere Avenue Phone: (03) 8502 8775 Mb: 0423 852 262 E-mail: [email protected]Timetable Monday 6:00am Kickboxing 7:15pm Cardio Tuesday 6:00am Toning 6:00pm Toning 7:15pm Toning Wednesday 6:00am Cardio 6:00pm Cardio 7:15pm Kickboxing Thursday 6:00pm Toning 7:15pm Toning Friday 6:00am Cardio Saturday 8.30am Kickbox To all cardio sessions need to bring your own boxing gloves. Don’t have your own? You may purchase one from your trainer. Please note that if wet weather evening toning sessions & Saturday mornings will be held at Dandenong South Primary School Hall.William Avenue, Melway Ref Pg. 90 D10 Also available to assist is Polar Heart Rate Monitors Many models available from $120 Boxing Gloves Available in S, M, or L Standard or Fingerless $25 Congratulations to Maria & Tom who are now husband & wife after a beautiful wedding over the weekend! Maria trained hard at all her sessions & it certainly paid off as she looked amazing on the day! After their 9 week honeymoon we’ll see Maria back at the park. Now is a great time to achieve those things that are in the back of your head and always thinking about that you still want to do (in regards to your health, fitness and appearance). Create your own personal steps to achieve them and use events around you as markers to train for short term goals. See our New Local and State Events pages!
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Transcript
Director’s Desk One of the team?
Dear Members, family and friends, Step into Life is a very close knit family and community and this tight community is hit very hard with sad news. It is with deep regret that I need to inform the Step into Life family of the passing of one of our team. Paul Garbellotto of Step into Life Greensborough who passed away last week in tragic circumstances. Paul was a former member of Step into Life before becoming a Franchise owner and a valued member of the Step into Life family. Paul was a bubbly and vibrant personality and he will be deeply missed. On a lighter note - What are we up to? Well, we have a lot on the go and some exciting items too! Since returning from the USA, the Step into Life think tank has been in full swing and a GOPT (group outdoor personal training) re-vitalization program is currently under way. This means that all members will start seeing and feeling some tough love new training
programs which is great for results and variety. All of the GOPT programs are being re-inspired including cardio; toning; boot camp; power flex; fit ball and boxing. We will also be implementing new theories on heart rate zones for training. In August I will be undertaking a national road show to roll out these items to Franchisees nationally, so stay tuned… We are very excited about our group social media strategy which has been rolled out to all franchisees nationally. Step into Life members will have the benefit of local franchise social media news; state media news and national news. Please visit us on:- facebook.com/stepintolife twitter.com/StepintoLifeAus and please visit the Step into Life You Tube channel youtube.com/silcommunity Step into Life Victorian sites...
https://www.facebook.com/StepintoLifeVictoria
http://twitter.com/#!/StepintoLifeVic
Continued on next page
Local News
Just a reminder the Keysie Ball is fast approaching! Have we got your RSVP? Pre-drinks & chat at the bar at 5:30pm, but must be there latest by 6:15pm to get in!! TIP:
I would also like to share one more trick with you for winter – meal strolls. After eating a meal like dinner in your home which is nice and warm with the heating on, metabolism is encouraged to slow down due to the warm temperature and low activity levels. After dinner walk out the front door and walk say 5 houses up the road and back again - 2 to 10 minutes is adequate. The fresh cool air and the activity will help your digestion and increase your metabolism.
July 2011, Issue 58
Step into Life® Keysborough Wachter Reserve, Kingsclere Avenue
To all cardio sessions need to bring your own boxing gloves. Don’t have your own? You may purchase one from your trainer.
Please note that if wet weather evening toning sessions & Saturday mornings will be held at Dandenong South Primary School Hall.William Avenue, Melway Ref Pg. 90 D10
Boxing Gloves Available in S, M, or L Standard or Fingerless $25
Also available to assist is Polar Heart Rate Monitors Many models available from $120
Boxing Gloves Available in S, M, or L Standard or Fingerless $25
Congratulations to Maria & Tom who are now husband & wife after a beautiful wedding over the weekend! Maria trained hard at all her sessions & it certainly paid off as she looked amazing on the day! After their 9 week honeymoon we’ll see Maria back at the park.
Now is a great time to achieve those things that are in the back of your head and always thinking about that you still want to do (in regards to your health, fitness and appearance). Create your own personal steps to achieve them and use events around you as markers to train for short term goals. See our New Local and State Events pages!
Training Club Achieving your goals at Step into Life®
New Members
Welcome! Lia Hunter
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.
Awards achieved in June: 50 points
Jake Lucas Kristel Fersterer Deb Thompson Dragana Vrankovic Alex Thach 200 points
Zijad Skenderovic Selma Music 500 points
Alun Roberts Hector Carballido 2000 points
Jeannette Anthony
Member Birthdays
Happy Birthday! These current & past members receive 3 FREE extra sessions to do this month as a birthday gift on us!
1st – Joy Karton
1st – Lauren Swierzbiolek
1st – Sue Summons
2nd
– Hector Carballido
5th – Celestine Pau
12th – Deb Thompson
17th – Jo Blinco
18th – Rosa Battaglia
24th – Anita Plavcic
28th – Zofia Oktaba
31st – Rob Formoso
Director’s desk continued:
In the May issue of Fresh Air I asked for feedback from members on a weight loss / nutritional program. I want to thank the 190 members that took the time to provide me with feedback, it is appreciated. We have been involved in talks with a few leading experts in this field with the goal of adopting a program that best suits the needs of Step into Life members and those talks are progressing very well. The July issue of Fresh Air is a great time to remind members of the multitude of benefits of outdoor training. I would like to focus on one of those benefits in particular which is energy expenditure. Exercising outdoors in a cooler climate expends up to 30% more energy during the actual session and accounts for a higher metabolism post session – so this is good news! If it is colder like it has been in Victoria and NSW, take advantage of this to expend more energy this winter and be leaner for spring. The theory of increased energy expenditure in cooler climates is dependent on the clothes you wear during the session. The trick is to wear layers. Layer off during the warm up and layer on during the cool down. When you commence your main training segment after the warm up you should feel a little chilly but knowing you will warm up during the vigorous main segment. Stay well and train hard. Regards Larry Cohen, Director
Well Done Guys!
You can award yourself
& show to others the time & effort you have
put into your training by purchasing your
Training Club awards points shirt for $25
See the photos page of the members with their
200+ awards
Member Profile
Questions… Where were you born? I was born in East Melbourne but it’s so long ago now that I can’t remember the hospital! What is your current profession? I’m an Administration Officer in Local Laws for City of Greater Dandenong. What sports have you been involved with during your life/best achievement? Gymnastics, netball, tennis, roller skating, actually pretty much everything else when I was young. After I got married I had a go at basketball for a while and had a try at our volleyball competition at work. Making the Victorian Titles in Gymnastics would have to be my best achievement and doing my Debutante on roller skates! What if your favourite naughty treat?
Oh wow, way too many to choose from so I’ll stick with WINE! (Although wine is from fruit, so not sure how naughty it really is. Heeee) So I would have to say McDonalds. What primary and secondary school did you attend? Stella Maris Primary School, Mentone Girls High & Sandringham Tech What is the nicest thing anyone has done for you? This is a tough one, my husband Mark for putting up with me for the last 32 years and marrying me twice! (We renewed our vows on our 10
th wedding anniversary), the weekends away he has
organised and being patient and supportive when I didn’t complete the Kokoda Track last year. What is your goal for the next 6 months, exercise or otherwise? With winter here, getting to class would be a good start. But I’d have to say my goal is to keep motivated, be positive and loose a few kilos. Interests and Hobbies? Having a few wines with friends, camping, reading, and just chilling . What is your favourite session and what results have you seen since starting SIL? Agh not sure I could say I have a favourite but cardio is fun (sometimes!!) But I also enjoy the toning sessions. I’m definitely fitter than I was 12 months ago and I think I have found a couple of new muscles under my padding .
Julie Capper Jules has been a
member of Step into Life
Keysborough since March 2010
SiL Keysie’s Member Rewards Member of the month will either receive Unlimited sessions* for the month or a $30 S.I.L clothing merchandise voucher* *must be redeemed before the end of the month.
Returning Tuesday August 2nd – Stay tuned for the next topic…
Listen live on http://www.3aw.com.au/ to the Step into Life segment on afternoons with Denis Walter at 2.45pm Tuesdays - 3AW693 - P: 9690 0693
Health and Fitness - Nature’s foods
So often nutrition messages are about what foods to avoid or minimise in your diet. Here are two of my favourite nutritional foods. Both are packed full of all the right stuff to assist in enhancing health and promoting longevity. Think of ways in which you might be able to include these super foods in your diet, your body will thank-you for it.
Legumes
Legumes are plant-based food including beans, peas and lentils. They add a valuable source of protein to anyone’s diet with very little fat and no cholesterol. Legumes are low glycemic index and are an excellent source of both soluble and insoluble fibre. These three properties ensure they have a positive effect in regards to our blood sugar levels, our gut and heart health. In addition legumes are packed full with a range of vitamins and minerals, in particular folate (folic acid), calcium, magnesium, phosphorus and potassium. Although dried beans are preferable, canned is a great convenient option. Canned is higher in sodium but rinsing the beans under water can assist to reduce these levels slightly. Vegetarians should definitely be including legumes in their diet but even for meat eaters legumes can be a great substitute for meat a couple of times a week as a way of reducing the overall saturated fat content in your diet. For example, why not try a lentil bolognaise instead of meat or a curry using chickpeas instead of chicken. Other ideas to include legumes in your diet include:
Homemade hummus: chickpeas, garlic, lemon juice, olive oil into a food processor – great with carrot and celery sticks or used on a sandwich instead of butter or margarine
Baked beans on toast – make your own, they taste so much better than the canned variety
All legumes are great to bulk up soups
Chia seeds
These tiny seeds really do pack a punch in terms of nutritional content and value. They are becoming more and more readily available with many supermarkets stocking them in the health food section. They are packed full with healthy polyunsaturated fats including both omega-3s and omega-6s. Chia seeds are in fact the richest plant source of omega-3 fats. In addition they provide a great source of protein, calcium, iron, zinc, fibre and a range of antioxidants. All these nutritional properties make chia seeds fantastic in terms of health aiding in the prevention of heart disease and assisting in lowering cholesterol. The easiest and best way to include chia into your diet is to sprinkle a tablespoon onto your breakfast cereal in the morning or make up your own muesli and add chia seeds as one of the ingredients.
425g can chopped tomatoes 250ml reduced salt vegetable stock 400g can chickpeas, rinsed and drained 200g baby spinach leaves, washed 1 cup fresh or frozen peas Poppy seed rice: 1 1/2 cups basmati rice 2 tablespoons poppy seeds microwave poppadoms to serve
Instructions
1 Heat the oil in a large pot, add the onion and ginger and cook over a medium heat for 5 minutes or until soft. Add the garlic, chillies and spices and cook for 2 minutes or until fragrant.
2 Add the potatoes and carrots and cook until the vegetables are coated in the spices. Stir in the zucchini, tomatoes and stock and simmer. Reduce the heat and cook uncovered for 15 minutes or until the vegetables are tender and the curry has thickened slightly. Add the chickpeas and stir.
3 Add the peas and spinach; cook just until the spinach wilts and the chickpeas are soft.
4 To make the poppy seed rice, put the rice and poppy seeds in a pot, add 450ml of water and bring to the boil. Cook over a high heat until tunnels appear in the rice. Reduce the heat to very low, cover and allow to steam for 10 minutes or until the rice is tender and all the liquid is absorbed.
5 Serve the curry on top of the rice and accompany with micro
waved poppadoms.
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.
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.
Treat yourself and your partner, mate or even your neighbour and 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 anytime, no questions asked!
SAVE yourself over 43%
www.subscribetoday.com.au/8201
Please see next page for more local Keysie Benefits.
Become a Trainer Get qualified
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 an obligation free information session. We will 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.
Call 1 300 134 136 for more details
…We have Franchise territories available throughout Australia and New Zealand. Master Franchise available for NZ…
If you know any trainers or people with an interest in health and fitness that would love to run their own Franchise business, please let them know about this exciting opportunity. $1000 referral bonus for anyone you refer that becomes a Franchise owner.
Toning Rotation
What to bring to toning sessions
PLEASE NOTE THE CHANGES IN THE ROTATION ARE MONTHLY
NSW Albury Baulkham Hills Blacktown Blakehurst Byron Shire Collaroy Coogee Drummoyne Earlwood Enmore Enfield Glebe Glenbrook Glenhaven Glenmore Park Kellyville Manly Maroubra Miranda Mosman Mona Vale Newcastle New Lambton Nowra Penrith Pymble Queens Park Rose Bay Rushcutter’s Bay Sans Souci Sth Highlands St Clair St Ives Sutherland Terrigal Thornton/Dungog Warners Bay W. Pennant Hills Willoughby
QLD Broadbeach Buderim Everton Park Forest Lakes Labrador Lockyer Valley Mackay Morningside Pacific Pines Rockhampton Runaway Bay Stanthorpe Wilston SA Aberfoyle Park Campbelltown Blackwood Brighton Fulham Gardens Gawler Golden Grove Kensington Gardens Mawson Lakes Mitchell Park Mt Gambier Modbury Northgate North Haven Novar Gardens Prospect Salisbury Seaford West Lakes Hallett Cove Unley/Goodwood
WA Alexander Heights Canning Vale Carine Carramar Cockburn Ctrl Edgewater Ellenbrook Iluka Kingsley Myaree Stirling South Perth Swan View Quinns Rocks Willetton Wembley VIC Aspendale Balwyn Beaumaris Bentleigh Box Hill Camberwell Carlton Caroline Springs Caulfield Cheltenham Chelsea Cranbourne Croydon Diamond Creek Doncaster Essendon Elwood
Glen Iris Greensborough Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Lilydale Malvern East Moonee Ponds Mordialloc Mornington Mt Waverley Murrumbeena Mt Eliza Narre Warren Oakleigh Ocean Grove Pakenham Prahran Reservoir Richmond Ringwood Rowville Sale St Kilda Sunbury Templestowe Thornbury Torquay Vermont South Wantirna Wheelers Hill Williamstown Wodonga Yarraville New Zealand Auckland Browns Bay