19-Heartbeat Newsletter SEPTEMBER 2006

8/12/2019 19-Heartbeat Newsletter SEPTEMBER 2006

1/10

Se tember 2006

Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: [email protected]: www.stepintolife.com.au

Sunday the 13 of August was a specialday for a number of Step into Lifemembers.This date had been marked in their dairies

and etched in their minds.This was the Sunday they had all beenworking towards.They had been training every Sunday for atleast eight weeks prior to this particularSunday.This Sunday was STEP INTO LIFE / CITYTO SURF DAYOnce again Step into Life had atremendous response to our City to Surfweekend away.When we first organised the City to Surfweekend away six years ago we had 27brave Step into Lifers waiting at the startline for the gun to go off.

This year we are very proud of the fact that293 finally tuned Step into Lifers in theirbright yellow t shirts and singlets stoodwaiting for the clock to strike 9.30am and tobegin their fast and furious dash to BondiBeach14km away.63000 people entered the race this yearand what an amazing spectacle it was tosee this mass of humanity making their wayalong the course.All 293 Step into Life members whoparticipated in the race had different goalsthat they had set for themselves. Some ofthem had goals to win the race, yes that

was one goal that I heard being mentioned.For others it was to beat last years time orto achieve a personal best, while for othersit was just simply to be part of it all.Whatever their individual goals were themain goal was to have fun, soak up theatmosphere and enjoy themselves.

Our philosophy at Step into Life is notabout being the best or the quickest itsabout having a go, trying your best andmost importantly enjoy what you are doing.

DirectorsDesk

Local News

Timetable UpdatesTuesday & Thursday Nights are now 6pm & 7:15pm for Toning.Stetch n Flex is on at Ross Reserve in Noble Park 5pm Sundays

Boot Camps are September 9

th

, 10

th

, 23

rd

& 24

th

De Castella Fun Run ~ 5kmIt is the season for fun runs, coming into spring and soon into summer they are a greatincentive to train and stay modivated providing many of us with different challenges anddifferent scenic routes. Check out the events page for many of the other fun runs or the

websites www.ausrun.com.auor www.coolrunning.com.aufor many other walks andruns that are available.

Pronounced the hardest fun run in Melbourne is the De Castella fun run in Kew. Known

for its great hills on the 5km, 10km and 15km course.For Alicia this was her first ever fun run and she won it for her age category! Hendosurvived the hills and maintained it under 5min a kilomentre! Izzy and myself improvedon our last years times, though Izzy was still bouncing around after the event saying I

can do it again, lets come back tomorrow!, I was not quite up for that gasping for breathas I muttered well done Izzy.

Results 5km Run August 2006Name Total Time

Time Per

KM

Place in their

Category

Last Year

Time

Last Year

KM Time

Alicia Blake 28:10 5:38 1st First fun run ever!

Aaron Edwards 27:54 5:35 19th 30:49 6:10

Paul Henderson 24:53 4:59 12th

First De Castella Run!Paul Issai 21:19 4:16 4

th 23:54 4:57

SOCCER SESSIONS BATTLEWHIP YOUR trainers into shape details page 5.


2/10

Se tember 2006


TrainingAwards

Goal setting is a key elemento gaining fitness, weight lossand improved health benefits.

At all Step into Life sessionswe add training points to yourraining club tally (you can seeyour total on your fortnightlyperformance report).

Points gained are a measureof your commitment to yourraining.

MembersBirthdays

3rd- Jan Cooper5th Marian Alessio

10th Joy Wilson13th Cara Scott

14th Gabrielle Cianciaruso

17th

Andrew Leszko19th Sue Johinke20th Anya Joseph

21st Rohini Stevenson23rd Jeannette Moore26th Rosyln Grassham28th Melissa Pearson

Welcome New MembersEmily King Kathleen King

Zofia Oktaba Anya Joseph

Bernie Fitzapatrick Loretta Fitzapatrick

Cara Scott Jan Abrehart

Delia Hunt Romaine Jarutis

Awards achievedin August:

50 pointsMaria MadafferiLoretta FitzapatrickCara ScottAnya Joseph

200 pointsWendy WrightSilvana MoslihMichelle KartonRochelle Wheatley

500 pointsKate RichardsonMelissa PearsonLeslie EdwardsRenee TipkerPaul Henderson

1000 pointsJodie Sparkes

CONGRATULATIONS!!

Wear your T-shirt with pride!

Welcome BackKelly Lofthouse Andrew Leszko

Members Profile

1. Where were you born?

Goa, INDIA

2. What is your current profession?

Beautician

3. What sports have you been involved withduring your life/best achievement?

Volley ball

4. What is your favourite naughty treatwhen your instructors are'nt looking?

Eating heaps of Chinese food.

5. What primary and secondary schools did youattend?

St. Tresses High School INDIA

6. Who do you most admire in life?

My children

7. What is the nicest thing anyone has everdone for you?

My boss organised a surprise baby shower forme at work

8. What is your goal for the next 6months exercise or other?

To get a new job ASAP

9. What results have you seen sinceyou started with Step into Life?

Lost weight and enjoy exercising.10. Interests and Hobbies

Stitching and flower making.

Salinda has been a member of Step into LifeKeysborough since 14thNovember 2005

SALINDA DIAS


3/10

Se tember 2006


Health and Fitness ArticleExercise Myths Separating Fact from Fiction

At some time or another you will probably come across the following myths during your exercise journey. Here'swhat you need to know to separate the fact from the fiction.

Fiction:Strength training will make women too muscularFact:Many women are afraid that strength training will make them bulky. However, women don't actually haveenough testosterone to create big, bulky muscles. In fact, they naturally have less bone and muscle than men,which explains why females are at greater risk of developing osteoporosis than males. The fact is, women shouldundertake strength training because by keeping their bones and muscles strong, they decrease their risk ofdisability as they age.

Fiction:Certain exercises will rid us of trouble spots Fact: Some people believe that if they exercise one particulararea, it will cause fat to be removed from that area. In the gym you often find men who store their fat in theirabdomen, are on the ab machines, and the women with larger thighs are on the hip machines for hours in hopes of' spot reducing'. However, while these abdominal and hip exercises can strengthen and tone the muscles of thoseregions, those muscles are actually located underneath the 'subcutaneous' (deep) layer of fat; this means, wemust lose the excess fat that is covering up the muscles in order to discard that 'flabby' appearance. When you

exercise, the areas where you will lose weight is determined by your genes.

Fiction: If you don't lose weight, there's no point in exercisingFact:It's not uncommon for people who don't see immediate, weight loss to consider giving up on their exerciseroutine. What we need to remember is that exercise gives us benefits that we mightn't be able to see so obviously.By exercising we reduce our risk of developing diabetes and heart disease, we reduce our triglycerides levels andraise our HDL (good) cholesterol, and the psychological benefits have been proven to include both depression andanxiety relief. So even if weight loss is not occurring, remember that improvements occurring internally.

Fiction:You can't be fit and fatFact:The notion that all fat people are sedentary and unfit and at high risk of developing health-related diseases issimply not true. Overweight and obese individuals who are fit, do not have elevated mortality rates. It has actuallybeen shown that low fitness is as good a predictor of dying as other risk factors, like high cholesterol, high bloodpressure and diabetes. Fitness is such an important predictor of mortality that it is essential to assess it as part of a

person's general health risks and medical check ups.

Fiction:No pain, no gainFact:Many people still believe that you have to work at a very high intensity in order to get health benefits fromexercise. In fact, moderate intensity exercise reduces your risk of dying just as much as high intensity exercise.Studies have found that women who regularly engaged in brisk walking reduced their risk of heart disease to thesame degree as women who engaged in vigorous exercise.

Fiction:If you stop working out, muscle will turn into fat.Fact:Muscle and fat are two distinct tissues that cannot be converted from one to the other. If you stop exercisingyour muscle tissue will shrink, which means you may feel flabbier. Also, when muscles get smaller they do notneed as many calories to function, which means your metabolism slows down, so if you eat the same amount ofcalories, you may gain body fat.


4/10

Se tember 2006


PhotosOf the

Month

Healthy RecipeI N G R E D I E N T S : Medium sided can of tuna1 egg, beaten1 teaspoon chopped chillies2 tablespoons chopped coriander2 tablespoons shredded coconut1/2 teaspoon five-spice powder

1 kaffir lime leaf, sliced thinly1 teaspoon fish sauce2 spring onions, chopped1/4 cup sesame seeds, (optional)1 tablespoon canola oil

THAI FISH CAKES

D I R E C T I O N S :1. Process the fish, egg, chilli and coriander in a food processor until smooth.Transfer the mixture to a bowl and combine with the coconut, seasoning andspring onions. If you have time, refrigerate the fish mixture for 15 minutes beforeforming into cakes and you will find the mixture firmer and easier to handle.2. Form the mixture into small cakes and, if using, roll them in the sesame seeds.3. Heat 2 teaspoons of the oil in a non-stick frypan over a medium heat and cookhalf the fish cakes until golden brown, 2 to 3 minutes on each side. Add theremaining oil to the pan and cook the rest of the fish cakes.

4. Arrange the salad on serving plates and top with the fish cakes.

Saturday mornings Cardio & Toning

Jon powering hard in the fitness test

Stretch n Flex, Sundays 5pm @ Ross Reserve

Games are not just for kids, or are they?

SaturdaySeptember 9

th

BOOT CAMP7am @ Springvale Reserve

7amWarm up 6:55am

SaturdaySeptember 9th

FREE Fun Run/Walk. Open to all ages and levels.Small informal race. Every competitor receives aprize.. Duncan Mackinnon Reserve, Cnr Northand Murrumbeena Roadshttp://www.xosize.com.au/

Distances of 2.5km, 5kmand 10km in the formatof a handicap racecontact: email:

[email protected]

September 10th

BOOT CAMP9am @ Springvale Reserve

9amWarm up 8:55am

SundaysSeptember 17

th

Spring Into Shape Series IAlexandra Gardens

4/8km Walk/Run

SaturdaySeptember 23rd

BOOT CAMPChelsea Beach, Carpool from Wachter leaves 6:30am

7am

SundaySeptember 24

th

BOOT CAMPChelsea Beach, Carpool from Wachter leaves 8:30am

9am

SundayOctober 1

st

Dingley Dozen Fun Run Braeside ParkA great flat and scenic route through braeside park,fantastic run/walk down the road from us!Members to Trainer Boot Camp Midday @ Wachter

6km & 12km Run, 3km Walk- 9am Start$15 before 25/9, $20 afterMentone Bowling @ 7pm

SundayOctober 8

th

MELBOURNE MARATHON, HALF & ASSOC EVENTSWhether youre a professional athlete,experienced runner or just a Sunday jogger /walker, the 2006 Melbourne Marathon isdefinitely a must contact: Kim Phillips on (03)9864-1138. email: [email protected]://www.melbournemarathon.com.au/

Marathon (42.195km),Half Marathon (21.1km)and the MaraFunRun/Walk (7.5km).Team Relay (held on theMarathon course forteams of 3 6 people)

SundayOctober 15th

Spring Into Shape Series IIAlexandra Gardens

4/8km Walk/Run

SaturdayOctober 21

st

Step into Life Spring BallGet dressed in your finest and celebrate! Also includingTrainer of the Year Awards

Vote for your trainer!


5/10

Se tember 2006


SPRING BALLCelebrate Step into Life by getting a table together from your venue, putting on your dancingshoes, and pulling out those fabulous frocks. It is going to be a BIG night - a 3-course dinner,beer, wine & softdrink included, dancing to a live band, awards and prizes -surrounded bybeautiful views of the city and Albert Park!

When: Saturday October 21st

Where: Albert by the Lake, Aughtie Drive, Albert ParkWho: You and your partnerCost: $95pp all inclusive

IF YOU REFER SOMEONE TO KEYSBOROUGH S.I.L AND THEY JOIN IN SEPTEMBER YOUHAVE THE OPTION OF REFERAL GIFT OR ILL PAY 50% OF YOUR ENTRY FEE TO THEBALL!

Prizes include:- A brand new Subaru for the weekend to drive to the Yarra Valley for an overnight stay.- Rock Hard personalized photo shoot, including photos- A weekend away staying in the high country in a gorgeous Bed and Breakfast- New Balance running shoes- Dinner for two at Sky High at Mt. Dandenong

Watch out for your invitation in the mail soon places are limited so book yours ASAP!

Photo Request

Do you have any Step into Life photos you would like to share? At the Spring Ball we plan toshare some moments. If you have some great photos, please e-mail them to your trainer by the16

thof Se tember.

SOCCER SESSIONS BATTLE ~ BOOT CAMP ONTO THE TRAINERS ~ KEYSBOROUGH KOMMANDOS2 TEAMS, 2 TRAINERS, 50 MEMBERS with the chance to pay back their trainers. One team will whip the trainers

into shape, whilst the other team watches. Which team will you be on?

KOMMANDOS WHIP ASS

RENEE TIPKER KELY LOFTHOUSE

WENDY WRIGHT LOUISA PRUSCINO

MELISSA PEARSON JEANNETTE MOORE

DONNA MARSHALL JON HORSBURGH

JILL DAVIS CARA SCOTT

KAREN PERRY TRISH LEAR

DELIA HUNT JAN ABREHART

LORETTA FITZPATRICK EMILY KING

ANYA JOSEPH DIEDRE NURHADI

MELVA WATSON MOKHTAR

MOHAMOOD JOANNE MATSE

JOANNE MATSE ROBYN BILSTON

ROMAINE JARUTIS ALICIA BLAKE

SARAH EDWARDS

KOMMANDOS KICK BUTT

KATE RICHARDSON MICHELLE KARTON

JODIE SPARKES NARELL POTTER

ZOFIA OKTABA MARIA MADAFFERIMARIANNE MICHELUZZI WAYNE ABREHART

SALINDA DIAS CAROLYN SCHRIER

ANDREW LESZKO PAUL ISSAI

SHARON HENDERSON PAUL HENDERSON

BERNIE FITZPATRICK KATHLEEN KING

LESIE EDWARDS MEGAN SESSLER

MICHELLE WACHTER JENN MCCARTNEY

TRISTAN HAWKSWORTH LORRAINE FABRIS

SONALI JAYAWARDENA ADAM FABRIS

MATTHEW EDWARDS

TERMS

A pass of the ball is when you: Attend a session

It takes each team 56 passes to crossthe field and score a goal.

You have from Sep 1stto Sep 30th

TIPS

Extra passes are earned when: You attend a boot camp You attend a fun run A referral person attends Free sessions from referrals

If you reffered someone and they joinKeysborough they will now be recruited

as a member of your team and mayearn the chance to help YOU whip your

trainers into shape on:MIDDAY OCTOBER 1

STat Wachter

Reserve, Keysborough.


6/10

Se tember 2006


General News . . . do you know.?Anyone who lives in..

Albury NSW Gymea Bay NSW Caboolture QLD

Tamworth NSW St Claire NSW Labrador QLD

Henley Beach SA Cronulla NSW Everton Hills QD

Baulkham Hills NSW Newtown (Geelong) VIC Mt Gravatt QLD

Box Hill VIC

Because Step into Life is starting there in September!!! Tell your trainer if you have someone you can refer!

Nutrition & Lifestyle Hints.

1.Limit Grain foods to approximately 3 serves per day. (Breads, pasta, rice, cereals).Choose low GI grains where possible.

2.Avoid all refined and processed grains (white flour products, white rice, white pasta).3.Include weight training to build muscle mass and aerobic exercise into your exercise

regime. Adding 500g of lean muscle mass will reduce fat stores by 3kg if caloric intake iskept constant.

4.Treat your metabolism like a small fire it needs regular fuel to keep burning but if youskip meals it will go out. Eat small meals regularly throughout the day leave at least 3hours between meals but no longer than 4 hours.

5.Include at least 8 glasses of fluid throughout the day from pure water and herbal teas,such as green tea, peppermint tea, chamomile tea.

6.Cut out sugar and sugar containing foods (or reduce to an absolute minimum). Sugarpromotes ageing, weakens immunity and is a toxin.

7.Dont leave the largest meal until the evening and leave at least 3 hours before going tobed at night.

8.Include Essential Fats daily (fish, raw nuts and seeds, cold pressed oils such as flax andvirgin olive oil). Avoid fried food, fatty cuts of meat and hydrogenated vegetables oils suchas margarines and spreads.

SOCIAL DATES TO NOTEINTO DIARIES..

OCTOBER 1ST~ 12pmBoot Camp onto Trainers@ Wachter Reserve

OCTOBER 1st~ 3pmBowling @ Mentone Bowl

NOVEMBER 4th~ 9amSumo Wrestling@ Wachter Reserve

DECEMBER 3RD~ 10amKeysborough Competition@ Wachter Reserve

DECEMBER 3RD~ 12pmChristmas BBQ @Braeside Park

FEBRUARY2 YEAR ANNIVERSARY

MARCHBike Ride to the beach

APRIL

Sidetrack ocarts & lazer


7/10

Se tember 2006


Member Benefits

320-326 Cheltenham Road, Keysborough

www.cellarbrations.com.auPresent the above cutout when you spend over$50 then receive for 10% off. Join the Wise BuyClub for free & be rewarded for your purchases

BUDGET BUYSCraig & Michelle Wachter

17 Buckley Street, Noble Park

Phone: 9547 6712

Members recieve 10% off*

Specials: Great deals on bulks of food, sweets,drinks and more. (discount excludes milk)

Members recieve 15% off(Not valid on public holidays or on other promotions) Pasta is low in fat, low in kilojoules & a good

souce of fibre. Superior quality pasta & it has alower G.I for a slow release of carbohydrate

into the body for longer lasting energy.Open till late, and throughout the day.

WAVERLY

GARDENS

VILLAGE

CINEMAS

Waverly Gardens Shopping Centre

Ph: 9558 4866 vst: www.villagecinemas.com.au

$5 Bargain Screen & $7 New Release Tickets

Use your keyring to get your friends in at these prices too!

See - The Lake house, Hoodwinked, Miami Vice, Piratesof the Caribbean 2, You me and Dupree, Fotty Legends,

Confetti, The Sentinel Runaway Vacation & Fearless.

Fiori Caf ~ Parkmore Shopping Centre

See Matthew & his staff at Fiori Caf.

Members receive a FREE hot drink or 10% off

any cold drink (including protein shakes) with

any meal purchase.

SHE COMES TO YOU!

Call Donna on

0427 978 860

Members recieve 50% off your first consultation

& 10% off consultations thereafter.A fantastic professional mobile massage service

that comes to you! Group Sessions Available

BE HEALTHY,

HEALTHY FOODS

Where: Shop 13, 236

Lonsdale Street, Dandenong

Arcade

Phone: 9792 1693

Get expert nutritional advice from Steve Ankers

and he already gives 20% off the RRP of Body

Building Suppliments.

Members get 20% off all the other Suppliments

NOBLE MENS

HAIRDRESSING

1b Frank Street,

Noble Park

Phone: 9562 4771

Come in for a friendly service & great haircut.

Members recieve 15% off haircuit.Specials: Do colour tips & ladies haircuts too!

PARKMORE SHOPPING CENTRE9798 2716

Members receive 15% OFFANY SUBS (limit 1 per person)

They have 8 subs with 7 grams of fat or less.Salads, wraps & soups also available.

Open till 10pm every night.

Health Fundclaim your training, chiro & massageAre you getting fined at Tax for no hospital cover?

Is your age creeping over 30 with 2% increaseeach year for when you need health fund?

Step into Life members no waiting periodforclaims unless pre existing- great prices & claims

email: [email protected]: manchesterunity.com.au

call: 1800 733 970

John Matzka

9547 2342

0412 344 532

Please support our local traders, and take advantage of thediscounts they offer. All you need to do is show your Step into

Life key ring to the staff of participating outlets.

South EasternChiropractic Centre292 Corrigan RoadKeysborough 3173

Ph 9798 1402Dr. Jose & Dr. Kevin

For Members:Complimentary initial

consultation valued at $65$30 off a pair of custom

made spinal pelvicstabiliser orthotics.

On site service & repair24 hr. Mechanical

Breakdown service, forexisting customers

Major & Minor repairsQuality Parts

All Work Guaranteed

STEP INTO LIFEKEYSBOROUGH

AUGUST 2006 DISCOUNT

More Membership Benefits next page..


8/10

Se tember 2006


VICBallaratBendigoBalwyn NorthBentleighBox Hill *Burwood EastCamberwellCarlton NorthCaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendonElthamElwoodFrankstonGreensboroughNewtown(Geelong)*HamptonHawthornHoppers CrossingIvanhoe

Kew

QLD

BroadbeachCaboolture *ChermsideEverton Hills *Labrador *Mt Gravatt *New FarmRunaway BayWilston

WAHillarysIlluka

SubiacoWilletton

ACTDeakinGungahlinANU

NTCasuarina

Franchise DirectoryDirectors Desk Continued.

How can you ever describe the feeling

of having a fellow Step into Lifemember from a different venue whoyou have never met before tap you onthe back and say well done , what agood effort or to see a Step into Lifemember running towards the finish line, stop , walk over to the side of theroad where the Step into Life meetingpoint was , wave and take a bow to ahuge round of applause from thosemembers who had already completedthe race and then carry on to the finishline.

Why not set yourself a goal to be aparticipant at next years race or toenter a fun run close to your venue inyour state. Simply ask your trainer for acopy of the Step into Life Eventscalendar in your state.

Our goal for next year is to see morethan 350 Step into Life members at thestart line for the 2007 Step into Life /City to Surf Fun Run

Keep fit and healthy

Mark CohenDirector

NSWAlbury *AvalonBalmoralBatemans BayBaulkham Hills *BlacktownBlakehurstChipping NortonCronulla *Gymea Bay *Drummoyne

Glenmore ParkLeonayManlyParramattaPenrithQueens ParkRose BayRushcutters BaySans SouciSt Clair *Tamworth *

*Opening in September 06

Mobile: 0431 704 406Email: [email protected]

Members receive 2 free weekly movies with anynew release movie rental

NEW MOVIES: Inside Man, Basic Insinct 2, EightBelow, Shaggy Dog, Hills Have Eyes

OUT SOON: Poseidon, Bench Warmers, the Ringer,Kokoda, Worlds Fastest Indian, Last Holiday

Salindas Beauty Saloon

Sells isotonic formulas for nutrients that areobsorbed quicker than tablets into thebloodstream. Also sells other products.

Phone: 0417 524 464Members receive 10% off

DANDY LIGHTS

Membership Benefits Continued..

NUTRITIONALCONSULTANTMaria Pantelidis

Present yourmembership key ring

to receive yourFirst consultation

FREE! and 10% offyour second

Noble Park 9547 5977407 Princes Highway, Noble Park

www.videoezy.com.au

Once members present theirkey ring, get 3 things done

(pedicure, manicure, waxing)get the 4thfree!

Already low prices apply &many options available.

9558 4279For Waxing, Pedicures,

Manicures & Facialsavailable.

129 Lonsdale Street9794 7051

Come & see Peter to findthe

gift / tool forenlightenment.

Members receive 10% off

SACampbelltownBlackwoodGolden GroveMagillMorphett ValeMt GambierModburyPort LincolnProspectWest Lakes

Henley Beach *

MalvernMoonee PondsMorningtonMt WaverleyMurrumbeenaNarre WarrenTemplestoweThornburyWellington (Sale)WerribeeWheelers Hill

Williamstown


9/10

Se tember 2006


LOCATION OF HALLDandenong South Primary School Hall ~ Cnr Kirkham Rd & William Ave, Dandenong South

Start: Depart Kingsclere Ave, Keysborough, VIC 3173 on Kingsclere Ave (South) 0.4km

1:Turn LEFT (East) onto Cheltenham Rd 3.1km

2:Turn RIGHT (South) onto Hammond Rd 0.8km

3:Turn LEFT (East) onto Kirkham Rd 0.3km4:Turn Left onto Willam Avenue 0.3km

5:Parking on left hand side 0.1km

Total Distance: 5 km. Time of Travel from Wachter Reserve: 5 to 9 minutes.

Hall is for bad weather conditions for Toning, Kickboxing, Stretch n Flex & Fitness Test sessions.Must still meet at Wachter Reserve pending a note on aframe at the reserve and/or sms. We have the use of the hall for

all sessions except for 9am Thursday. Cardio sessions will still be held at Wachter unless it is a Games session.


10/10

Se tember 2006


TIMETABLEBOOKINGS REQUIRED FOR ALL SESSIONS

Monday6 am

Toning

6 pm

Cardio

7:15 pm

Cardio

Tuesday6 pm

Toning

7:15pm

Toning

Wednesday6 am

Cardio

6:30 pm

Kick Boxing

Thursday9am

Toning

6 pm

Toning

7:15pm

Toning

Friday6am

Cardio

Saturday9 am

Toning

9am

Cardio

Sunday5pm

Stetch nFlex

SEPTEMBER9

th& 10

th,

23rd

& 24th

BOOTCAMPS

Training Sessions suitable for all ages and fitness levels

Cardio A fun and motivational session that improves overall health, heart and lung Fitness.

Toning Improves muscular strength and endurance, body tone and shape and postural stability.

Kick boxing Self defence moves to combine a cardio and toning workout in one.

Fit ball Excellent for core stability providing effective muscular strength and endurance, body tone and shape.

Rubberised Resistance Great all-over body workout using Rubberised Resistance Bands

Boot Camp A tough army style, test your limits workout session dates from your trainer.

TONING SESSIONSWeek

Commencing 4thSep 11thSep 18thSep 25thSep 2ndOct 9thOct

Mondays6am

ResistanceBand

Fit Ball WeightsResistance

BandFit Ball Weights

Tuesdays6pm & 7:15pm

ResistanceBand

Fit Ball WeightsResistance


Thursdays9am, 6pm & 7:15pm

WeightsResistance


ResistanceBand

Fit Ball

Saturday9am

Fitball WeightsResistance

Band

Fitball WeightsResistance

Band

19-Heartbeat Newsletter SEPTEMBER 2006

Documents

Transcript of 19-Heartbeat Newsletter SEPTEMBER 2006