Step Into Life Keysborough November 2013 Newsletter

8/13/2019 Step Into Life Keysborough November 2013 Newsletter

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Directors DeskTraining Programs

Dear members, family and friends,

As you all know every Step into Life Franchise offers 7 GroupOutdoor Personal Training programs. Three times per year,the Step into Life training program ideas factory rolls out newtraining programs to all Franchises in Australia and NewZealand to ensure our members stay challenged andmotivated!

Step into Life Trainers then attend training sessions calledGOPT roll out sessions to practice these new trainingprograms, before they use them to provide more fun andpunishing training to all members. 15 exciting new trainingprograms were recently rolled out so keep an eye out for thesetough new sessions at your local Franchise and enjoy!

In October, I had the pleasure of spending three days with ourNew Zealand Franchisees and watching a very tough, highenergy, cardiomax session delivered by Nanci from Step intoLife Botany in Auckland. Wow, those Kiwis sure train hard! Ican see some cross-Tasman Step into Life venue rivalryhappening in the near future. Keep up the amazing work,Botany!

Over the last few months all Step into Life Franchises havebeen migrating to a new Customer Management System, andthis process will be completed by December 2, 2013. This newCMS will provide Step into Life with the ability to providemembers with a whole new streamlined and exciting range oftraining reports, comparisons and progress statistics which weare all very excited about as we know this will only motivateyou even further on your health and fitness journey with us.

Communication with your Trainer about the type of training youdo is vital in continuing to achieve your goals. Changing upyour programs and the focus of your training every few monthsis a very good idea so your mind and body does not get stuckin a routine. A refresh of your training program will do wondersin keeping you motivated in your workouts.

Train hard and enjoy,

Regards,

Larry Cohen,Director

Feedback welcome [email protected]

November 2013, Issue 86

Local NewsOur team of Stampeders (Tam, Brent, Jason, Nic, Di, Bee &Aaron) started out looking super tough & squeaky clean ... theclean bit didnt last long! But they did a great job of crawling,climbing & running thru, under & over a whole lot of crazyobstacleskeep an eye out at sessions for where we will berunning amuck next!

And as if the Stampede wasnt enough our brave B.I was

punished the very next day by the winning team of our Soccer

Sessions competitionthey chose the hardest exercises they

could think of for him to complete .... he he he!

Step into LifePhone: 0423 852 262Email: [email protected]
mailto:[email protected]:[email protected]:[email protected]:[email protected]


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Comic Relief

Merchandise

Tempo SingletLadies$25.00

Event SingletLadies & Mens

$42.00

Visor$11.00

Ladies Knee-Length Tights

$49.95

Timetable Changes.

EventsWhat is happening? Id love to join in!

Biggest Los er 2013 Round 2 has commenced!

Sat 12th4pm till Sun 13

th10am is Relay for Life at Aths

Track

Sun 13this Melbourne Marathon10km, 21km & 42km

Sat 26that 1pm is the Stampede adventure race (perfect

practice for Tough Mudder, come & cheer our teams!)

Dont have your ownResistance Band or Fitness Ball?

OCTOBERtoneupTMSessions are WEIGHTS

NOVEMBERtoneupTMSessions are BANDS

DECEMBERtoneupTMSessions are FITBALL

Please note the changes in the rotation are MonthlyFitballs55cm Blue or Green $50.

50

65cm Blue or Green $59.00

75cm Blue or Green $65.00

Resistance BandsGreen (Light) $30.00Red (Medium) $32.00

Blue (Hard) $37.00

Youll need them for

Dont have your ownboxing gloves?

Youll need them for

Available in S, M or LAvailable in Standard or Fingerless

Boxing Gloves(Fingerless)

$25.00


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You dont get this view at the gym!

New Members

Welcome!Sombow Touth

Welcome Back!Maria Bonazinga

Member BirthdaysHappy Birthday!

6thSarah Morris7thMichelle Karton

10th

Marianne Micheluzzi12thTheonie White

13thSharon Jackson14thBrock Kong

17thJayne Kareroa17thBelinda Cisternino

19thLinh Pham24thCaroline Grant25thLeslie Edwards

27thDhani Chandresegran

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 weadd Training Points to your Training Clubtally (totals availableon your fortnightlyprogress report).

Points gained are a measure of yourcommitment to your training.

How close are you to your next TrainingClub milestone?

Ask your Trainer to help you set sometime lines for your goals.

Awards achieved in October -200 points

Nicole Mejias

500 points

Krystal HuynhDonna Fincham

1000 points

Hector Carballido

4000 points

Jeannette Anthony


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Vet became a memberin March 2005Member Profile Jeannette Anthony

Questions

What sports have you beeninvolved with during your

life/best achievement?I never really did any sport at school I thought

it was boring, I pulled a sickie or wagged (only

a couple of times I did that). My best

achievement now is without a doubt receiving

the 2013 Above & Beyond Award at the Keysie

Ball & reaching 4000 points.

Jeannet te Anthon ysStats wi th Step into Li fe to date:Since 10thMarch 2005 Vet has completed over 954 training sessions

Current training club points: 4006

12 fitness tests completed

54 endurit bootcamps (2 teasers, 11 recruits, 23 marines, 16 navy seals & 2 Commandos)

2 achievit running packages

Keysie Competition 2011 & 2012

SiL keysies Above & Beyond Award Winner of 2013

What are your top goals you wouldlike to achieve?

I would like to maintain my weight, am currentlyworking my abs & down the track would like to have

some swimming lessons

Where were you born?Melbourne, Australia

I grew up in Doveton &

attended Doveton Primary

& Tech, moved to

Springvale South & now

living in Keysie

What is your current profession?I work in retail (Rockmans) at Parkmore

Shopping Centre. Love talking to new

customers & also my regular ones, even

if they dont come in they give a wave

as they walk past.

What is your favouriteStep into Life session?

I love cardiomax

(Marathon) also boxkick,

putting on your gloves &

hitting the bag

(how good is that!). Still love

doing bootcamp, mud,

water, fantastic.

What goals have you achieved atStep into Life so far?Ive achieved lots of my goals over the years

including getting my time per km down - from

9.32 a km to 6.43 a km! Completing over 50

bootcamps, yay! And overcoming my fear of

water by doing water running.

What is your favourite naughty treat

when your trainers arent looking?Gosh I have lots of naughty treats. I make

my own rocky road & eat all of it, also I like pasta & rice

dishes but I love sticky date pudding with loads of

custard, yum!


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Important InfoStep into life is moving into the digital age and moving everything to a central online source. As of 1-

Dec, Step into Life Keysborough will be shifting its training database online - we discussed thisprocess with you earlier in the year & now it is actually happening!

Now the system has been upgraded it will mean members can receive important information faster,and directly by email, and as more venues come on board, there will be a members ONLY section

available on the website for you to explore and interact with members from other venues. Staytuned!

Speaking of the new website, have you checked it out recently? In particular the on-line blog and theupdated merchandise range.http://www.stepintolife.com/home/australia/

Due to the upgrade to the system database there has been some upgrades to membership terms &conditions, therefore there will be some changes to your Step into Life membership. Some of these

changes may not affect all you, however these changes are still very important. I will list the keychanges in point form, and the Step into Life membership policy will be updated and sent before the

week is out.

Training Club Pointsas of 1-May-13 all members will earn 10 Training Club points for everysession completed. The 50 Training Club award has also been removed.

Monthly Fees dueAll training fees will be deducted automatically on 1stof the monthNOEXCEPTIONS. Please ensure there are sufficient funds are in your account on this date.

Missed sessions MUST be caught up before the end of the following month. (eg. Miss a

session in March, you have to end of April to catch-up) If they have not been caught up before theend of the following month, these sessions will be forfeited. Membership Suspensioncredits of your membership due to suspension will take effect in

the month following the suspension. Changes to your membership including cancellation, must be notified prior to the 25th,

otherwise they will not take effect until the following month.

The new system will essentially put everyones sessions status back to zero. Therefore ifyoure currently behind, please ensure you complete as many sessions as you can to catch-

up by the end of November.Thanks Keysie!

ALSO...Christmas is just around the corner!

Keep your eyes & ears peeled for our Christmas timetable. But dontworry! Well be helping make sure you keep on track over the silly

season
http://www.stepintolife.com/home/australia/http://www.stepintolife.com/home/australia/http://www.stepintolife.com/home/australia/http://www.stepintolife.com/home/australia/


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SquatSquats are notorious for giving a good workout to yourgluteus maximus, hamstrings and quadriceps (more

commonly known as legs and butt!). If youre a runner,squats are also a fantastic strengthening exercise to add into your routine. Standing up, bend your legs at the kneesand hips, lowering your torso between your legs. Lean yourtorso forward to maintain balance, then come up again. Ifyoure trying the squat jump variation where you jumpexplosively upwards as you rise from the squat, be verycareful in ensuring that you land correctly (softly on your toesso as not to jar your knees), as you risk serious injuryotherwise.

PlankWalk the plank! The plank is a phenomenal exercise for your

core its one of the best and toughest bodyweightexercises for this part of your body. Simply lay on yourstomach to begin, then lift your body by keeping your toesand forearms on the ground and hold! The plank isextremely versatile, with seemingly endless variations. For amore difficult plank, try a side plank (Laying on your side in astraight line, lift your hips off the floor resting on your forearm

switch sides after 30 seconds or so) or a plank with legraises (get in the basic plank position on your forearms,brace your core and lift one foot off the floorhold for 60-90seconds, then swap legs).

Sit-upAnother classic, the sit-up will put your abdomen and hipflexors through their paces. Begin by lying with your back onthe floor, typically with your knees bent in an attempt toreduce stress on the back muscles and spine. Elevate bothyour upper and lower vertebrae from the floor untileverything superior to your buttocks is not touching theground. Lower yourself back down in a controlled manner.Congratulations, youve just completed a sit-up! Repeat andrejoice as your abs grow stronger.

Carefully inserting these bodyweight exercises in toyour exercise routine will have you fighting fit in notime! Step into Life strongly recommends that if you arenew to exercise or have not done these exercisespreviously, you should seek the advice of your qualifiedStep into Life Personal Trainer to walk you through themat a level to suit your current fitness abilities.

Training TipsTop 5: BodyweightExercisesForget the instant abs promised by infomercial gadgets,the weight-loss body wraps, and any other exercise fadpopping up in those online banner ads bodyweightexercises are a simple and effective way to improve yourstrength, flexibility and balance. Its no secret that throughconsistent training, these functional exercises are key tobuilding fitness. Bodyweight exercises are brilliantly

convenient in that they require no extra weights, machineryor equipment to execute they can be completed in thepark, the comfort of your own lounge room, or even a hotelroom. Lets take a look at 5 bodyweight exercises that youlloften encounter at a Step into Life session moves popularfor their simplicity but ability to give your body an efficientwork out!

Push-up (also known as a press-up)A classic for working your chest, triceps and shoulders, itsnot hard to see why the humble push-up is a staple move atmany of our sessions! Lay flat with your chest down andback up to begin. Raise and lower your body using your

arms while your back remains straight and toes remain onthe ground. Too easy? Make it harder by placing your legsat an incline to give your upper body more weight to work onsupporting! Still too easy? Now youre just showing off! Justkidding perform this move with both of your handspositioned more widely apart to isolate your outer chest andinner back muscles. Alternately, position your hands with aclose and narrow grip to work your inner chest and tricepsmore effectively.BurpeeThe burpee may not be the easiest of moves, but itsdefinitely one of the most effective. This compound exercisewill challenge your legs, abdomen and shoulders as youmove through it. From a standing position, drop to a squatwith your hands on the floor (count 1), then thrust your legsback to assume push-up position (count 2), before returningto a squat (count 3), then back up to standing position(count 4). If youre feeling adventurous, the military 8-countversion adds a push-up after count 2, and a star jump (ortuck jump) after count 4.


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To reduce stress avoid shopping when stores arecrowded.

Leave the kids at home to avoid their pester power.

Carry a basket for small shops, then there is a limit onhow much you can buy.

Choose a good trolley for big shops. Wrestling with adodgy trolley can leave you frustrated and in need of aquick food fix.

Shop for fresh produce first and grab a couple ofsalads.

Simply avoid the confectionary aisle if you know youllcome out of it with high-calorie items in your trolley.

Ask for help to find items rather than wander intotemptation.

Choose a confectionary-free checkout or when at thecheckout , keep you r eyes away from the goodies.

Matt ONeillBSpSc, MSc, APD, AN, Nutritionist,

The Morning Show

SupermarketShopping TipsPrepare yourself the right way for supermarketshopping and youll come home with a healthyhamper. Here are some tips to ensure asuccessful shop.

Plan your meals so you know what ingredients toadd to the list.

Check your fridge and pantry to see what suppliesyou need.

Develop a routine, whether its small regular shopsor larger less frequent shops. Consistency helpsmaintain your healthy eating pattern.

Make a shopping list and stick to it to avoid impulsebuying.

Learn your supermarket layout so you know whereto find things.

Organise your shopping list to coordinate with thestore layout.

Dont shop when you are hungry, stressed, bored orrushed.

Eat something before you shop or eat a healthysnack in-store.


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Steps to Jumpstart yourMetabolism!

Tired of conflicting diet advice? Re-wire your appetite andre-ignite your metabolism through Matt ONeills MetabolicJumpstart. This 4 week program provides you with acomplete metabolically matched diet plan, report &program.

For only $79.95you will receive:

Body shape assessment and health risk profile Personal calorie burning times for specific foods Menu plan sample with meals and correct portions Nutrition targets for kj, calories, fat, protein and carb Daily food group exchanges Mix & match guide Motivational Pack posted to you with 8 daily targets,

fridge cards, fact sheets and special offers Access to My Jumpstart Online with audio guides,

weekly checklists, faqs and discussion posts

Enhance your results with your FREEMJ Plus + program(worth $120 per year) when you sign up through a Step

into Life trainer for the duration of your membership, andreceive:

Weekly motivational emails and articles Motivation Planner MJ Recipes Tip Sheets Expert interviewsfrom hormones to intolerances Downloadstools and templates Ongoing support & expert advice from Matt O Neill Access to seminars online Supermarket foodsMJ Exchanges

For more information talk to your trainer.

At Last - Guilt Free Eating!

Healthy Recipe

Smoked Salmon WrapsServes: 2 Prep: 15 mins Cooking: 30 mins

Ingredients 100g smoked salmon 2 tortilla wraps 35ml light sour cream 1 tablespoon chopped fresh herbs (eg. Parsley, dill,

chives, basil) 1 tomato sliced avocado sliced

25g salad leaves Salt and pepper

Method

1. Combine herbs, sour cream. Lay bread on flat surfaceand spread sour cream mix.

2. Top with smoked salmon then layer with tomato,avocado and salad leaves.

3. Tightly roll up wrap into a serve sliced in half, plain ortoasted

Exchanges per serve

1 0.5 1 1 0

Nutrients per serve

945kJ (225cals),15gProtein, 13gFat, 4.3gSaturated Fat,10.3gCarbs, 3.1gSugars, 3.2gFibre, 797mgSodium

Source:Modified from www.tassal.com.au


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Donna Fincham

First Session 22ndMarch 2005

Total # of Sessions - 131

Fitness Assessments - 2

Krystal Huynh

First Session - 5th February 2013


Fitness Assessments3

Achievit fun run packages1

Keysie Competition 2013

Jeannette Anthony

First Session 10thMarch 2005


Fitness Assessments12

Endurit bootcamps54

2teasers

11recruits

23marines

16navy seals

2 - commandos

Achievit fun run packages2

Keysie Competition 2011 & 2012

Above & Beyond Award Winner 2013

Forgot your training gear? Noworries! Run in whatever youhave handy like Bird here

some lovely work boots make

a great running shoe


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What better way to celebrate climbing Diamond Head Craterin Hawaiithan a tricep dip! After all, climbing doesnt toneup the arms! Great work Rebecca Codd from Step into Life

Fulham Gardens in SA!

Talk about commitment, Step into Life Caroline Springstrainer is 36 weeks pregnant with pelvic injury and still

trainingway to go!

Sleeping or situps?! After that barbell workout, cake is welldeserved Step into Life West Pennant Hills membersmade a cake for their trainerawwww, Happy Birthday!

Are we seeing Double?

Behold the ultimate in outdoor architecture, Jess from Stepinto Life Keysborough (above) in Rome at the mighty

Colosseum, and Alec Ring from Step into Life Myaree in WA,feeling on top of the world on Sarangkot Hill, Pohkara, Nepal


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PARKMORE SHOPPING CENTREReceive ANY 6 Gram 6 inch Sub,

salad or Wrap With a Mount FranklinBottle of Water OR Yogurt for $8

Hire a water cooler and get two15 litre bottles for FREE

9551 9435

ARX-DI-VIS

Water RunningBooking sheet at

your SiL sessions

Have or Had a SiL Keysboroughmembership?

1hr water running training sessions areavailable to you at

$20 a session, $10 if you have a active SiLmembership OR a NPAC pool membership

AND Its FREE if have both!*SPECIAL*

Last day to trial this before the roundbegins is 6am Wed August 7th!

Physiotherapy, Clinical Pilates, RemedialMassage, Relaxation Massage, Deeptissue massage, Hot stone Massage

128 CHANDLER RD

NOBLE PARK9798 408120% off Massage &

Receive 10% offphysiotherapyconsultations

Ask your trainer for details.

Pool MembershipAt a discount rate for

current members also ifyou have this you get your

unlimited SiL sessionsdiscounted also making it

only an extra $4.50 a weekfor unlimited pool!

20% off polar HR monitors atCRANBOURNE store5% off everything else

See your trainer for how toobtain your discount

http://www.polarrevolution.com.au/

20% OFF! Here and NPLadies/Gents Haircuts, Perms,

Colours, Shaving, Facials,Swiss Skin Care Products,

Work Shops, Threading andeven a massage chair and

coffee availablewhile you wait

Contact Melanie for arelaxing massage as well

as other beauty treatments.This service is for ourfemale members only

Please note that all of the above discounts are issued to active Keysie members only.You may be asked for I.D to receive your discount as some of these providers have an active member list

These Sponsors below offer our members benefits also:

Specialise in gear for Oxfam andKokoda Trail.

20% off all our active range and 10%everything else thats not on sale

896-900 Nepean Highway Moorabbin

9553 3970

Free Trial & 20% off any 10session Package purchased

Call Lisa 0419 104 655Keysborough Tennis Club &

Noble Park Tennis Club

SOUTH EASTERNCHIROPRACTIC CENTRESponsor us & offer your first

consultation for FREE.9798 1402

Offers your first consult at $20 off0467 346 837
http://www.polarrevolution.com.au/http://www.polarrevolution.com.au/http://www.polarrevolution.com.au/


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Members BenefitsDiscounts & Offers

See your trainer to learn about the full range of Memberbenefits available to you.

Due to customer demand we haveFranchiseterritories available throughout Australia and NewZealand.

If you know anyone with an interest in health and fitness thatwould love to run a Fitness Franchise, please let them knowabout this exciting opportunity.

$1000 referral bonus for any one you refer that becomes aStep into Life Franchisee.

Contact your state office on1300 134 136 for more information.

Franchise Directory

To find your nearest location please visit our website -http://www.stepintolife.com.au/locations/australia/

Follow us on -

Refer a friend and well give youanything you want!

At Step into Life we value your patronageand the people you refer to us.Thank you for giving a gift of good health and fitness to yourfriends and family by referring them to Step into Life.

For each friend who joins as a result of your referral to anyStep into Life Franchise nationally, you will receive a Stepinto Life Any Store Gift Card to the value of $25.

Use your referral gift card from us to purchase almostanything provided it can be purchased from a store whichhas EFTPOS facilities.
http://www.stepintolife.com.au/locations/australia/http://www.stepintolife.com.au/locations/australia/http://www.stepintolife.com.au/locations/australia/

Step Into Life Keysborough November 2013 Newsletter

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