44- Fresh Air Newsletter OCTOBER 2008 Keysborough
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Transcript of 44- Fresh Air Newsletter OCTOBER 2008 Keysborough
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8/12/2019 44- Fresh Air Newsletter OCTOBER 2008 Keysborough
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Directors DeskExpanding andGrowingDear Members, Family and Friends
Over the past few weeks you have woken up at your usual time toattend the early morning class or you have driven home from workto go to the evening class at your venue and what have younoticed?
Its lighter! There seems to be more people out and about, walking,exercising and riding bicycles. You are not wearing 7 layersofclothing and it is not as cold as it was a few weeks ago. Yes,spring is in the air!
We are all creatures of habit and as soon as the weather starts tochange so a trigger seems to go off and a message is sent to thebrain that says Its time to start exercising. I need to dosomething about my fitness.
It happens every year at this time.
This trigger sets the phone ringing at Step into Life offices withpeople enquiring about what we offer and how they can getstarted. Come and try a free session. We say.
Continued on page 2
Local NewsOCTOBER PROMOWin a Polar RS200 Heart Rate Monitor & Footpod(worth $448) www.pursuit-performance.com.auTo Earn a Ticket:Bring a Friend to complete 3 FREE sessions(must be completed in 1 week)Raffle will be drawn 1
stNovember
Only for Keysie Members (odds are great)
Hilly WednesdaysWednesday 15
th& 29
thOctober 6:30pm
sessions will be held at Endeavour Hillsto add some Hills to our sessions.
ANNUAL STEP INTO LIFE BALLSat 18thOctober
Get your entries and money in by 11thOctober!
SOCIAL EVENT OF THE MONTH ROLLER SKATINGWhere: 41 Princess Hwy, DandenongWhen: Friday 31
stOctober
Time: 7:30pm ~ 10:30pmCost: $6 (is our discounted price)RSVP: pls let your trainer know by Sat 25
th
Events are for current members & their Partner/Family
October 2008, Issue 25Step into Life KeysboroughPhone: (03) 8502 8775E-mail:[email protected]
TimetableMON 6:00pmCardio
7:15pmCardio
TUES 6:00pmToning
7:15pmToning
WED 6:00amCardio
6:30pmCardio
THU 9:30amToning
4:15pmCard/box
6:00pmToning
7:15pmToning
FRI 6:00amCardio
4:15pmPowerFlex
SAT 7:45amKickboxing
9:00amPowerFlex
10am coffee at Fiori Caf,parkmore shopping centre.
4:15pm sessions are at Dandenong South P.SSaturdays 10am for weekly coffee club & Fiori Caf.Sundays 5pm @ Yarraman Park Primary School, social sports.
After 3 months in the making, it wast a pregnancy or anengagement that they announced but another form of partnershipwas added to the relationship of Tan & Izzy Step into LifeBerwick! From loving members to loving business partners.
Congragulations guys, they start in Feb, so if you know anyoneup that way tell em that Tan and Izzy are coming!Yes B.I. s Tan & Izzy
Step into Life Berwick
Another Henderson baby!Congragulations to Paul & Shaz (Hendos)Who are expecting their second baby.
PUNISH THE TRAINERSFor team whip ass is on Sat 11
th
Oct at 10am @ Wachter Reserve
BOOTCAMP PACKAGE
Fridays 7pm Oct 17th~ Nov 7thRoster form on White Table,Enter by 13
thOct
Spring,
DaylightSavings,Greatsunny
mornings& the
Saturdaymorning
Kickboxers
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Training ClubAchieving your goals at Step into Life
New MembersWelcome!
Jill De Fiuppis Shane Hollow
Hayley Muir Kerry Sarris
Mel Francis
Goal setting is a key element to gaining fitness, weightloss and improved health benefits. At all Step into Lifesessions we add training points to your training club tally(you can see your total on your fortnightly performancereport).
Points gained are a measure of your commitment to yourtraining.
Ask your instructor to help you set some time lines for
your goals.
Awards achieved in September:
50 pointsSharon JacksonHenryka ZabawskiTina BlagojevicAshlea SmithJasmine LindsaySam Lindsay
200 pointsChloe TrindallShevy Manoharan
500 pointsDorsha TongJan Co er
CONGRATULATIONS!!Members are now awarded with their training club tshirt when
they achieve a target.Wear it with pride, youve earned it!
Directors Desk continuedNow we are very excited to announce that the residence of Browns Bay in Auckland NZ can also come try a free session with the launch of thefirst Step into Life franchise in New Zealand.
This time of the year is a very important time for all Step into Life Franchisees, its the start of the growth period for their businesses. As you areall no doubt aware your trainers do a fantastic job in helping you to achieve your health and fitness goals. This dedicated group of fitnessprofessionals main objective is to provide you with a fun and enjoyable experience every time you attend Step into Life.
They are not just qualified and highly skilled trainers they are Step into Life Enter-trainers a unique trainer that can entertain and train andensure you have a fun workout. I received an e-mail from a client in WA telling me what a wonderful trainer she has and how Step into Life haschanged her life. She could not thank her trainer enough for helping her achieve all that she has. The best way that you can thank your trainer isby telling other people about the great experience you have had and referring them. In business the greatest compliment that can be paid iswhere a current client is willing to recommend the services of the business to others.
Give a friend the gift of improved health and fitness this spring and your trainer will show their appreciation with movie tickets or a gift voucher.
Enjoy the warmer weather, smell the fresh air and love doing it outdoors.RegardsMark Cohen, Director
Member BirthdaysHappy Birthday!
These people receive 3 FREE extra sessions tocomplete this month
5th Maree Folino 6th Jessica Guest
6th Denise Robinson 7
th Rachel Warner
8th Melissa Vaillant 8
th Paul Henderson
8th Jill Davis 10
th Dianne Goldsbury
10th Joanne Matse 11
th Shivani Keecha
12th Suzi Cvetkoski 12th Trish Lear
13th Cathy Hudson 20
th Jason Mongomery
21st Donna Fincham 23
rd John Mitchem
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Merchandise www.stepintolife.com.au/treat-yourself.php
Spandex tights Just $44.00 Retails in stores for $69+
Be active in our stylish 3/4 lengthSpandex Tight.
Designed to give your body freedomof movement while exercising. Utilizethe stretch mesh inserts for acomfort fit. Back storage pocket.
WHATS HOT:
Check out the new WHATS
HOT tickeron Treat Yourself
on www.stepintolife.com
Members
ProfileRaymond Wong
Raymond joined Step into Life
Keysborough in January 2007
Questions..Where were you born?
ChinaWhat is your current profession ?
Tax Accountant
What sports have you been involved with during your life /
best achievement ?
Swimming and Walking
What is your favourite naughty treat ?
Beer and Yum Cha
What primary school and secondary school did you attend?
Hong Kong Pui Lup Primary School and Ricci Matthew
Secondary School
What is the nicest thing anyone has ever done for you?An organised weekend away
What is your goal for the next six months exercise or other?
Well if I can stick to all SIL sessions I am doing well. I want to
grow some vegies in my backyard.
Interests and hobbies
Beer, reading newspaper, walking my dog, yum cha, cook the
food I like and sleep.
What is your favouite session and what results have you seen
since started SIL?Well, honestly, I joined SIL because my wife wanted to join. I
went for her company. At some point, I suppose I could benefit
from it too so I worked harder, even Aaron noticed it too. I thinkthe toning session is good. I tried on e kick boxing session
which was fun too.
It is good to exercise to balance the offie work all the time. I
managed half to most the exercises in the session. Flexing and
stretching are good too for my arms and shoulders to undo the
tension due to working on the computer for a long period of
time.
EventsOct 11th
Saturday
PUNISH YOUR TRAINERS
For the winning team of members
10am @
Keysborough
Oct 12thSunday
FUN RUN Melbourne Marathonwww.coolrunning.com.au
Morning5.5, 10, 21,42km Runs
Oct 17thFriday
BOOTCAMP 7pm to 8pm
Oct 18thSaturday
SIL VIC EVENT Step into Life BallStart putting some money aside forthis
Evening
Oct 24thFriday
BOOTCAMP 7pm to 8pm
Oct 26thSunday
FUN RUN Spring into Shape #2www.ausrun.com.au
Morning4/8kmrun/walk
Oct 31st BOOTCAMP 7pm to 8pm
Oct 31stFriday
SOCIAL SkatingDandenong Skate world
7:30pm to10:30pm
Dec 5thFriday
SOCIAL SIL Christmas PartyWe need some ideas for venue
7:00pm
Jan 4thSunday
SOCIAL - Beach BBQ in Chelsea 12:00pm
Feb 6thFriday
Keysie & Endeavours Anniversary 7:00pm
JOIN US
Every Saturday 10am at Fiori Caf for our Coffee Club
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Health & Fitness ArticleStrong ABS!!Phase 1
Diaphragmatic breathing(Abdominal tightening on outward breath): Lying on your back, place your hands over yourabdomen. Inhale and allow your belly to rise as it fills with air. Exhale through your mouth as you tighten your abs,pulling them in towards your spine. Your stomach should flatten, not bulge, as you exhale.
Kegels(Pelvic floor contractions): Can be done in any position. Tighten and hold for 5 seconds. Do several times aday.
Pelvic Tilt: While lying on your back with your knees bent, tilt your pelvis backward as you tighten your abs and exhale.Try to bring your belly button to your backbone as you push your low back into the mattress/floor. Hold for 5 seconds,inhale, and relax.
Stretch out the kinks: Lie on your back with arms and legs out straight, palms up. Bend at the ankles so toes areaiming for the ceiling, tighten thigh muscles and push knees into the bed. Pull your abdominal muscles in and flattenyour back. Squeeze your shoulder blades together and elongate your neck. Press your hands back into the bed andhold this for a few seconds, then relax. This allows your muscles to contract isometrically (without changing length),which is safe on the body and provides an easy readjustment to normal posture after birth.
Active posture check: Standing tuck your chin in to elongate the neck, pull your shoulders down and back, tightenyour abdominal muscles while pulling your belly into your backbone, tighten your pelvic floor, keep knees soft, andincrease the arch in your foot.
Phase 2
Bridges: Lying on your back with knees bent, contract your abdominal, buttock, and pelvic floor muscles, and raise hipsup off the floor. Hold for 5 seconds and relax down slowly. The farther your feet are from your buttocks the morechallenging it will be. Bridging can also be progressed by lifting one leg while up in bridge position but you must beable to keep hips level to do this.
Heel Sliding: Lying on your back, tighten your abdominal muscles and do a pelvic tilt. Slowly slide out one leg at a timewhile tying to maintain your pelvic tilt. You can progress to sliding both legs out together as long as you can keep thepelvic tilt and not allow the back to arch. Always bring legs back one at a time.
Phase 3
Curl ups: Lying on your back, begin with arms outstretched, exhale, and pull your belly into your spine as you slowly reach with
your hands towards your knees. Only roll up until your shoulder blades lift off, then inhale and slowly lower. Be sure yourstomach flattens (not expands) as you rise. Also, do diagonal curl ups by reaching right arm past left knee as you curl up, andvice versa. Increase difficulty by changing arm positions, from easiest to hardest arms outstretched, arms crossed acrosschest, and arms crossed behind head.
Single leg lowering: Lying on your back with knees bent, do a pelvic tilt and lift one leg up. Straighten out the leg,maintaining pelvic tilt as you return leg. Progress by lifting both legs and doing a bicycle motion. Your abdomen shouldbe flattening with exhale, not bulging.
Double leg lowering: Maintain pelvic tilt as you lower your legs, starting with knees bent and straightening legs out asyou lower. Only lower as far as you can maintain your pelvic tilt. Once you feel your back begin to arch, return legs oneat a timeto starting position. Double leg raisingwill work your hip muscles and is too much pressure on your spine andabdominal muscles LOWER with both legs but RAISE one at a time.
by Jack Eason Rowe, MBA, CSME, PhD
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Fun RunsSPRING INTO SHAPE SERIES I ~ 4kmName Division
PlaceTime Time
Per KmDhani Chandra 137
th 34.09 8.32*
Robert Formoso 18th 22.00 5.30
Shevy Manoharan 36th 28.32 7.08*
Wayne Abrehart 29th 24.08 6.02
DINGLEY DOZEN 6kmAaron Edwards 14
th 33.26 5.34
Alison Van Rooyen 30th 56.30 9.25*
Brent Van Rooyen 20th 56.30 9.25Greg Telley 9
th 28.48 4.48*
Jasmine Lindsay 11th 34.44 5.47*Joanne Matse 20
th 39.00 6.30
Ly Holian 22nd
39.39 6.36*Marie Papillon BRONZE 29.56 4.59*Melissa Vaillant 25
th 42.47 7.08*
Paul Issai SILVER 23.07 3.51Robert Formoso 10
th 29.05 4.51
Sam Lindsay 17th 36.38 6.01*
Shevy Manoharan 19th 42.47 7.08*
Tanya Thomson 27th 46.13 7.42
Tanya Whiteside 20th
39.00 6.30Tricia Suttie (3km) 7
th 27.04 9.01*
Wayne Abrehart 15th 33.35 5.36*
*Personal Bests for this distanceCongrats to all members on their results especially forShevy, Dhani, Ly, Alison & the Van Rooyen babieswho competed in their first fun runs. A lot of thesemembers havent even run 6km before and stillachieved personal bests!
PhotosSaturday morning kickboxing Photos
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ReferralsThanks for Referring Your Friends
At Step into Lifewe value yourpatronage and the people you refer toour program.
In return for your support we would like toshow our appreciation by rewarding you witha gift from the national referral program.
The national referral program includes everyStep into Life venue in Australia. Theperson you refer can attend at the venue oftheir 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
Healthy RecipeAt Last - Guilt Free Eating!
Tuna and Macaroni bake
Ingredients:200 g macaroni, cooked1 X 110g can tuna in springwater1/2 tablespoon margarine, mono- or poly-unsaturated1 X 210g can tomato soup, (or equivalent amount of dicedtomatoes)2 stalks celery, chopped1 medium onion, chopped1/2 cup grated reduced fat cheddar cheeseoregano, parsley, thyme, basil, to taste
Method:1. Preheat oven to 180C.2. Drain tuna and break into flakes.3. Fry onion and celery in melted margarine.4. Mix in tomato soup (or crushed tomatoes) and herbs
and stir well.5. Arrange alternate layers of macaroni and tuna sauce in
a lightly greased casserole dish, sprinkling each layerwith a little cheddar cheese.
6. Bake uncovered for 25 to 35 minutes, or until sauce isbubbling.
Members BenefitsSUBSCRIBE &
SAVE OVER 43%Treat yourself and your partner, mateor even your neighbour and subscribe
to Men's Health and Women's Healthmagazine for JUST $26 every quarterby automatic credit card payment.You'll SAVE a massive $85 off the fullprice in the first year. Plus both ofthese fantastic magazines will bedelivered direct to you FREE. Also,this offer is RISK FREE - you cancancel at anytime, no questionsasked! SAVE yourself over 43%www.subscribetoday.com.au/8201
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Members BenefitsDiscounts & Offers
Please support our local traders, and takeadvantage of the discounts they offer. All you needto do is show youre Step into Life key ring to thestaff of participating outlets.
NEW ONES!
DANDENONGSKATE CENTRE41 PRINCESS HWY
DANDENONG9794 8039
Receive 20% off
KINGSCOMPLEX
366 BOUNDARY RD
DINGLEY9558 3222
Receive 10% off
LE MANSGRAND PRIX
11-55 WATERVIEW CLOSE
DANDENONG SOUTH
8787 8178
Receive 15% offMembers Prices &
$5 off membership ifnot a member
Receive 10% off anymeal
Healthy Choices areavailable
0422 248 283
Children related to acurrent SIL membersreceive 25% off the
session feesSOUTH EASTERN
SUBURBS
MOBILE COMES TO YOU
Receive 50% offyour first
consultations& 10% off
consultationsthereafter.
PARKMORE OSTEOPATHY159 KINGSCLERE AVE, KEYSBOROUGH
9711 7562
receive concessionrates.
Chelsea
Denise Robinson ~ 0411 411 833
Receive 10% off allconsults. Rebateavailable withManchester Unity
SOUTH EASTERNCHIROPRACTIC CLINIC
292 CORRIGAN ROAD KEYSBOROUGH9798 1402
Complimentary InitialConsultation Valuedat $70 & $30 offOrthotics ifprescribed
159 KINGSCLERE AVE,KEYSBOROUGH 9711 7562
receive 10% off allconsultations
1800 087 374
Receive Special Rates& Exclusive KeepFitwaiting periods waivedfor claiming on yourtraining.
Become a TrainerGet qualified
Do you love what your Personal Trainerat Step into Life does? Have you everthought about becoming a PersonalTrainer?
We want you!
We are seeking qualified trainersto work at Step into Life.
Step into Life has a fantastic opportunity for you to
become a qualified Personal Trainer.
We are inviting Step into Life members that wouldlike to learn about becoming a Personal Trainer toan obligation free information session. We will tellyou how easy it is for you to become a qualifiedPersonal Trainer.
Every member that attends the Info session willautomatically receive a $500 voucher towards thecost of a Cert IV Personal Trainer with furtherscholarship discounts available.
Call 1 300 134 136for more details
Franchises Available$1000 Referral Bonus
We have Franchise territories availablethroughout Australia and New Zealand.
If you know any trainers or people with aninterest in health and fitness that would love torun their own Franchise business, please letthem know about this exciting opportunity.
$1000 referral bonus for any one you referthat becomes a Franchise owner.
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Franchise DirectoryMembers BenefitsDiscounts & Offers
Please support our local traders, and take advantage ofthe discounts they offer. All you need to do is show youreStep into Life key ring to the staff of participating outlets.
CAFSHOP G1 PARKMORE SHOPPING CENTRE
9769 1466
Receive aFREE hotdrink withany mealpurchase.
NOBLE PARK - Cnr Douglas St & HeatheronSANDOWN Cnr Princess Hwy & Browns Rd
Receive aFREE bottled
water,yoghurt orapples with
everysub/wrappurchase
FANCY FILLINGSPARKMORE SHOPPING CENTRE
9700 2500
Receive10% off
401 PRINCESS HIGHWAY, NOBLE PARK
9547 5977
Receive 2FREE
weeklymovies
with anynew
releasemovierental
WAVERLY GARDENS 9546 8721DANDENONG 9706 8211
10% off all
items instore(excludingsale items)
LONSDALE STREET, DANDENONG
9792 2578
Receive10% off.
FASTA PASTAEYSBOROUGH
330 CHELTHAM ROAD KEYSBOROUGH
9769 1999
Receive10% offYOUR
MEALS &DRINKS!
VALUE HEALTH
PARKMORE SHOPPING CENTRE
receive10% off
BUDJET BUYS
17 BUCKLEY STREET, NOBLE PARK
10% off(discountexcludes
milk)
SPRINGVALE9547 4774
ReceiveExtra Free
Gift
SHOP 40 ENDEAVOUR HILLSSHOPPING CENTRE
20% off*Excludesspecial We do it outdoors
VICBalwynBeaumarisBendigoBentleighBerwick (Jan 09)Box HillCamberwellCarltonCaroline Springs (Jan09)CaulfieldChelseaCheltenhamCranbourne
CroydonDoncasterEssendonElthamElwoodEndeavour HillsGlen Iris (NEW)GreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysborough
Lilydale (NEW)Malvern EastMill ParkMoonee PondsMorningtonMt WaverleyMurrumbeenaNewtown-GeelongPakenhamPort MelbourneReservoirRichmond (NEW)RingwoodSouth YarraSt KildaSunburyTemplestoweThornburyVermont SouthWantirna (NEW)SaleWerribeeWheelers HillWilliamstown
QLDBroadbeachBuderimEverton ParkKawanaLaidley (NEW)MackayPacific PinesRunaway BayWilston
SACampbelltown
BlackwoodGawlerGolden GroveKensington GardensMawson LakesMorphett ValeMitchell ParkMt GambierModburyNorthgateNorth HavenProspectWest Lakes
Henley BeachHallett CoveSeacliffUnley
WACanning ValeIlukaNorth BeachSubiacoSwan ViewWilletton
ACTGungahlinANU
NSWAlburyAvalonBalmoralBaulkham HillsBlacktownBlakehurstBurwoodCamdenCollaroyCranebrook (NEW)Cronulla
DrummoyneEarlwoodFrenchs ForestGlebeGlenmore ParkKellyvilleMirandaParramattaPeakhurstPenrithQueens ParkRose BayRushcutters Bay
Sans SouciShellharbourSt ClairSt Ives (NEW)TerrigalW. Pennant Hills (NEW)
New ZealandAucklandBrowns Bay (NEW)