59- Fresh Air Newsletter JANUARY 2010 Keysborough

8/12/2019 59- Fresh Air Newsletter JANUARY 2010 Keysborough

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Timetable NEW SESSIONS ARE IN BOLDMonday 6:00am

Kickbox9:15amCardio

5:30pmToning

7:15pmCardio

Tuesday 6:00amToning

6:45pmKickbox

Wednesday 6:00am

Cardio

9:15am

Toning

5:30pm

Cardio

6:45pm

Cardio

6:45pm

PowerflexThursday 9:15am

Kickbox4:00pmKickbox

6:00pmToning

7:15pmToning

Friday 6:00amCardio

Saturday 7:45amKickbox

Bootcamp & Powerflex

Packages Commence

Saturday mornings Feb 6th

ask for enrolment form

SiL Keysie Anniversary5 years gone onto our 6th!

Sunday, January 31st

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

Januar 2010, Issue 40tep into Life Keysboroughhone:(03) 8502 8775 or 0423 852 262 E-mail:[email protected]

PLEASE SEE LAST PAGE FOR CHANGES IN TONING ROTATION

Local News Directors Desk

A new yearbeckons

Dear Members, family and friends

Welcome back and welcome to 2010. A New Year beckons

and one filled with new goals, objectives, and aspirations. Ilove this time of year because the New Year presents us allwith a fresh start, a clean slate, and hopefully a re-chargedbattery for the 365 days ahead.

Did you do what most people do at this time of year? Did youplan some new years resolutions and goals? I am going to... I will do .. Well done if you did think this way as thisway of thinking leads to a change in behaviour and withoutthe thought - behaviour will never change.

Have you ever considered breaking up your goals into 4blocks of 3 months each? Resolutions can take place withinJanuary through March and another main aim for April

through June etc.

I have made some goals for 2010. During 2009, I had my fillwith calf tears and injuries and when I look back the oneelement of my training that I have not been as consistentwith is my core strength and flexibility. My main goal for thefirst 3 months of 2010 is to focus on my core strength andflexibility. I plan to do this by attending a Power Flex sessiononce a week and also doing 2 core / flexibility sessions onmy own twice a week plus my other training sessions. Mymicro goal is 36 workouts within 3 months (3 per week) andthat is what I will strive for.

Look out for some exciting new training sessions thatevery Step into Life Franchise will be delivering in the earlypart of 2010.

Did you know that all Step into Life trainers have access tohundreds of training programs that they use to keep you allinterested and in shape. If you like a particular style oftraining please let your trainers know and we can developmore of that style of training.

Continued on page 2

Boxing GlovesAvailable in S, M, or LFor $23

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

Our 5 YearWe will be having a Healthy Lunch & BBQ at the beach 31

stJanuary,

please help us celebrate by attending. Chat, eat, hang out and/or playsome beach volleyball/cricket. Details available at sessions.

New Years Resolutions so many to choose from?What havent you done that youd like to do?What have you started but havent fully achieved?New Year, new objectives, start it, do it.NOW!Using your fitness & SiL, What can you look at to goal plan:

Time trials has your time been improving, do you need to do moreruns to improve your endurance?Fitness tests do you need to do more plank holds, push ups etc.BootCamps have you done one? or do you want to achieve someharder ones to tone up & push your body doing it in our groups.Powerflex do I need more toning? More flexibility? Better preventionfrom injuries?Fun Runs Do you want to set a new distance to Walk/Run?

If youre needing to Keep Active & Move about.

SiL sessions (17 available at Keysie!) SiL Packages (Bootcamps/Powerflex Feb 6th, Fun Run Jan 24th)

SiL Keys Fish Oil Promo (to burn some extra fat & tone)

Your own Walk/Run/Swim plan to do it with others

Games Sports join or try something new

Ask me what else can you can do and also if you wish to join me onmy active walking & jogging during the week as I do my mail drops.Ask about what we are starting on Sundays to keep social & active.

We do it Together Outdoors


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Training ClubAchieving your goals at Step into Life

New MembersWelcome!

Lazlo Gasper

Tracey Nelson

Elizabeth Stewart

Kim Magee

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 (youcan 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 time

lines for your goals.Awards achieved in December:

50 pointsHenny SetibudiMario BirdCindy DauriaTheresa ButlerLinh TranKim KulicMartha Gasper

200 points

500 points

Doris WongSue SummonsRoshelle Cerveira2000 pointsLeslie Edwards

Member BirthdaysHappy Birthday!

Receive 3 free extra sessions as a gift*!(gift will expire end of the month, so use it before then)

2nd

Glenn Lee

3rd

Melissa Young

4th Cliff Durkin

13th Deb Bensley

15th Tanya Thomson

17th Tanaie Wong

17

th

Kerrie18

th Roshelle Cerveira

24th Ashlea Smith

25th Linh Tran

Book these free sessions with your Trainer

Directors Desk continued

Did you ever have an excellent year? A year where for some reason every dream and goal came to realization? No matterwhat you did it all seemed to work out very well in the end. A year where you accomplished so much?

Well, what do you think of the idea of making 2010 just that type of year? I believe that it is in our control to make it happen.

Positive thought and positive visualization will make it happen.

All of us at Step into Life are here to support your health and fitness goals for 2010. Let us know what your goals andaspirations are. Pick a new goal, pick a big one and go for it and let us help you.

From all of us at Step into Life we would like to wish you an awesome 2010.

RegardsLarry Cohen

Well Done Guys!

Show off your hardwork by purchasingyour Training Clubawards points shirt

for $22


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Questions.Where were you born?Australia Dandenong Hospital.

What is your current profession?Public Relations Officer for Glen Eira City Council.

What sport have you been involve with during your life/bestachievement?Played basketball for Parkmore Panthers as a teenager. Bestachievement so far jogging/running 14km in 2009 Run for the Kids.

What is your favourite naughty treats?Banana cake is up there, so is ice cream with crushed up chocolate.

What primary and secondary school did you attend?Chandler Primary School and Chandler Secondary College.

What is the nicest thing anyone has done for you?Troys surprise marriage proposal in Hawaii is one of mynicest/happiest memories.

What is something we would have never guessed about you?Im going to retire early and write award winning books.

What is your goal for the next six months exercises or other?Get my fitness back to the point it was before the Christmas break.Run a half marathon, possibly in the Melbourne Marathon in October.

Interest and hobbies?

Shopping, clothes, movies, travel, writing.What is your favourite session and what results have you seensince starting SIL?Kickboxing is great your whole body gets a good work out and its agreat opportunity to punch/kick out built up frustration. Results so far better mood, fewer headaches, more toned.

MerchandiseStart 2010 off with the right gear! SIL sports socks for complete comfort, SIL water bottle to keep you hydrated and the SILtraining diary to record your progress.

Sports Socks Water Bottle Training Diary

$12.00 $6.50 $11.00

www.stepintolife.com/treat-yourself.php

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

TYPEDETAILS TIMES

Sun Jan 24th PACKAGE Step into Life Run For Kids 6week training Package

7:30am to9am

Sun Jan 31st ANNUALEVENT

Step into Life Keysboroughs5

thBirthday Party!

Details atsession

Sat Jan 30th

Sun Feb 7thTues Feb 9th

FITNESS FITNESS TESTAchieve your Goals, Create

more targets to hit!

8am Sat7pm Sunday6am Tuesday

Sat Feb 6th PACKAGE BootCamp & PowerFlexSaturday Morning Packages

begin for 8 weeks

BC 6amPFlex 9am

Sun Feb 28th SOCIAL Playing Pool at Kings(Boundary Road)

Details atsessons

Sun Mar 14th FUN RUN Fun Run - Run For Kids 14.1km & 5.7kmRun/Walk

Sun Mar 28th SOCIAL Roller Skating in Dandenong Details atsessons

Suzi CvetkoskiSuz has been a

member of Step into Life

Keysborough since May 2008

Member of the Month Rewards

Member of the month will eitherreceive Unlimited sessions*for the month or a $50 S.I.Lclothing merchandise voucher**must be redeemed before the end of the month.

Member Profile


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Health & Fitness ArticleBalancing Energy In and Out

What are Kilojoules (kj) or Calories?

Energy is measured in kilojoules (kj) or Calories. So when we talk of 'energy in' we mean 'kilojoules in' (the kilojoules in food).Maintaining a healthy weight range it is important to help minimise the risk of many lifestyle diseases such as heart disease, somecancers, and Type2 diabetes. The best way to maintain a healthy weight is to match the energy you consume from food with theenergy that your body uses up.

On average, the amount of kilojoules required daily is:

Age Male Female

12-15 years 10500 kj 9000 kj

16-18 years 12500 kj 9500 kj

Adults up to 60 years 11000 kj 9000 kj

Over 60 years 9000 kj 8250 kj

Source: NHMRC, Canberra. These figures are only an average for the Australian population. The actual need for individuals will varyconsiderable depending on how active they are, their body build, state of health, age, weight and height.

Energy in = Energy outTo maintain body weight you need to aim to have 'energy in'. How much energy you need depends on how active you are eachday and whether or not your body is still growing (i.e. children and adolescents). The human body is designed for movement andactivity - with a need for occasional, regular stops for refuelling and relaxation.

'ENERGY IN' comes from the food you eat. The protein, carbohydrate, and fat in the foods that you eat and drink provideenergy. These nutrients deliver energy in varying amounts. Fat is the most concentrated source of energy, followed byprotein and then carbohydrate. Alcohol also provides energy but is not really a food as it does not provide the body withany extra nutrients - instead it increases the amount of vitamins and minerals that the body needs.

Carbohydrates - 16 kj per gram Protein - 17 kj per gram

Fat - 37 kj per gram Alcohol - 27 kj per gram 'ENERGY OUT' depends on your age, stage of growth and development, and your usual activity level each day. So when

we talk about 'energy out' we mean the amount of kilojoules you burn up staying alive (digestion, heart beat breathingetc.) and being active.

Energy Storage

What happens if you take in more energy than you need? The answer is simple - excess kilojoules will be stored as body fat.

The Best Energy SourceYour body prefers to use carbohydrate for energy to fuel your muscles and your brain. If there is not enough carbohydrate in thefood that you eat, then your body will use fat for energy or as a last resort, protein. Fat and alcohol have almost twice the energycontent of carbohydrate and protein - so it makes sense to go easy on them.

Source: www.nutritionaustralia


5/8

Our Christmas BBQ love the food guys &thanks for attending.

Top 5 of our HOLIDAY COMPETITION2

nd Ly, 3

rd Rob, 4

th Sue, 5

th Ben

Winners receive free training diaries & placeprizes.

Well done at last months fitness test as 112PB achievements were made by 42 people.Well done guys, prefer for the next ones late

Jan and early Feb.

Healthy Recipe 1At Last - Guilt Free Eating!

BananaMarshmallowMagic

Snacks that are both tasty and healthyare always good to serve hungrybodies.Serves: 1

INGREDIENTS2 slices Bread (raisin bread)1/2 Bananas (mashed)1 teaspoon Lemon (juice)10 Marshmallow (tiny)

METHOD:

1. Just mash a banana with a littlelemon juice and mix in 10 tinymarshmallows.

2. Spread on 2 slices of toastedraisin bread and grill until themarshmallows melt and start togo brown.

Nutritional Comment:

Bananas are a great source of dietaryfiber, vitamins C and B6.

Source: www.nutritionaustralia

KEYSIE COMPETITION4 teams with 7 people in a team

competed in 6 events at the KeysieCompetition on Sunday 6

thDecember

The 1stplace competitors the

walkers, powerwalked & push hard toget a lead for their team.

Green Team participators - Jan,Mon, Shev, Theresa & Leszko withtheir trainer Missing in Photo is

Henny & Ash. Later results indicatedthat Red team drawed with the above

winners, Blue team came 2nd

andYellow 3

rd.

KICKBOXINGOur great sessions now have manykickboxing sessions running at alltime frames. Mondays 6am,Tuesdays 6:45pm, Thursdays 9am &4pm and Saturdays at 7:45am.

Congratulations toMarshall for

winning the HolidayComp with 496

points!Marshall did 4

sessions a week,ALL bootcamps, 5

walks a week,swam 3 times aweek & followed

the blood type diet.Was unable to dothe last 2 weeks of

the competition

due to an ankleinjury & still won.

Her Prize - She willbe enjoying a paidweekend away inMarch with some of

her friends.


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7/8

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.

Our Health ProfessionalsSOUTH EASTERNCHIROPRACTIC

CENTRE

292 CORRIGAN ROAD

KEYSBOROUGH

9798 1402

Dr. Jose & Dr. Kevin

Complimentary Initial ConsultationValued at $70 & $30 off Orthotics if prescribed

Rebate available with Manchester Unity

CHELSEA Denise Robinson

Ph: 0411 411 833

bythebaykinesiology.com.au

Receive 10% of all kinesiology consultations


MOBILE MASSAGE

DONNA COMES TO YOU!

0427 978 860

Remedial Massage Therapist:

Donna Fincham

Receive 50%offyour first consultations

& 10% offconsultations thereafter.


PARKMORE

OSTEOPATHY

159 KINGSCLERE AVE

KEYSBOROUGH

9711 7562

Dr Penny GoslingAll current Step into Life members receive

concession rates.


159 KINGSCLERE AVE

KEYSBOROUGH

9711 7562 Receive 10% off all consultations

INFORMATION FORMS

AVAILABLE FROM YOUR

TRAINER

1800 087 [email protected]

machesterunity.com.au/stepintolife

Receive Special RatesExclusive KeepFit waiting periods waived forclaiming on your training. Conditions Apply.

Our Favourite Local Restaurants/Food Stores

FASTA PASTAEYSBOROUGH

330 CHELTHAM ROAD

KEYSBOROUGH

9769 1999

FAX: 9769 0799Managers Denver & Savina

Receive 25% off YOUR MEALS & DRINKS!(not valid on public holidays or on other

promotions)

CAF SHOP G1 PARKMORE

SHOPPING CENTRE

Ph/fax: 9769 1466 Receive a FREE hot drink with any meal purchase.

NOBLE PARK - CnrDouglas St & Heatheron

SANDOWN Cnr PrincessHwy & Browns Rd

Open till 11pm every night. Receive A FREE Yogurt or Bottled waterWith ANY Footlong Purchase

Entertainment

401 PRINCESS HIGHWAY,

NOBLE PARK

NOBLE PARK - 9547 5977Manager: Maria

Receive 2 FREE weekly movieswith any new release movie rental

www.videoezy.com.au

KINGS POOL HALL - 366 BOUNDARY RD, DINGLEY 9558 3222SKATE CENTRE - 41 PRINCESS HWY, DANDENONG 9794 8039

LEMANS GOCARTS-11-55 WATERVIEW CLOSE, DANDENONG STH 8787 8178TENPIN BOWL - Cnr Nepean Hwy & Warrigal Rd, MENTONE 9583 1244

10% OFF AT KINGS

20% OFF AT SKATE CENTRE

15% OFF AT LEMANS & $5 OFF MEMBERSHIP

2 GAMES FOR $15 AT TENPIN BOWL

Sporting Goods

Ian Street,

NOBLE PARK

9548 5188 Get the right footwear20% OFF FOOTWEAR

(at Noble Park store only)

Health & Beauty Stores

Specialising & Consulting inNutrition & Supplements

Delivered to you

ROBERT HEERAMAN0412 606 943

10% off the Retail Price& ongoing nutritional assistance

Fat burning & Weight gaining packs available also


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Franchise Directory

We do it outdoors

VICCaroline SpringsCaulfieldChelseaCheltenhamCranbourneCroydonDiamond Creek NEWDoncasterEssendonElthamElwoodGlen Iris

GreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysboroughLilydaleMalvern EastMill ParkMoonee PondsMordiallocMorningtonMt WaverleyMurrumbeenaMT ElizaOakleigh NEWPakenhamPort MelbourneReservoirRichmondRingwoodSouth YarraSt KildaSunburyTemplestoweThornburyTorquay NEWVermont South

WantirnaWellington - SaleWheelers HillWilliamstownWodongaYarraville

New ZealandAucklandBrowns Bay

SANovar GardensCampbelltownBlackwoodGawlerGolden GroveFlagstaff HillKensington GardensMawson LakesMitchell ParkMt GambierModbury

NorthgateNorth HavenProspectWest LakesHenley BeachHallett CoveSeacliffUnley/Goodwood

WAAlexander HeightsCanning ValeCarineCockburn Ctrl

EdgewaterIlukaMargaret RiverStirlingSouth PerthSwan ViewQuinns RocksWillettonWembley

VICBalwynBeaumarisBentleigh

BerwickBox HillCamberwellCarltonCaroline SpringsCaulfieldChelsea

NSWAlburyBaulkham HillsBlacktownBlakehurstCollaroyCoogeeCranebrookDrummoyneEarlwoodEnfieldFrenchs Forest

GlebeGlenbrookGlenmore ParkKellyvilleManlyMirandaParramattaPeakhurstPenrithQueens ParkRose BayRushcutters BaySans SouciShellharbour

St ClairSt IvesSutherlandTerrigalWarners BayW. Pennant HillsWilloughby

QLDBroadbeachBuderimCaloundraEverton ParkForest Lakes

KawanaLockyer ValleyMackayMorningsideRunaway BayStanthorpeWilston

Become a Trainer Get qualified

tep into Life has a fantastic opportunity for you to become a qualifiedersonal Trainer.

We are inviting Step into Life members that would like to learn about

ecoming 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.

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 abouthis 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 ARE NOW

MONTHLY

JANUARY TONING SESSIONS ARE WEIGHTS

FEBRUARY TONING SESSIONS ARE RESISTANCE BANDSMARCH TONING SESSIONS ARE FITBALL

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

59- Fresh Air Newsletter JANUARY 2010 Keysborough

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Transcript of 59- Fresh Air Newsletter JANUARY 2010 Keysborough