Step into Life Keysborough

Phone: 0423 852 262 Email:

September 2012, Issue 72

Father’s Day
Dear Members, family and friends I hope you are all super fit! A happy Father’s day to all the Step into Life Dad’s! I am the dad of two awesome boys, Brendan 12 and Dylan 9. On Father’s Day each year one of my regrets is that my dad is not with us to enjoy spending the day with us. My dad passed away 15 years ago at the young age of 60 after many years of heart issues caused by smoking, stress and a lack of exercise. If your dad could use some stress relief and health improvement then don’t have any regrets – take the first step and help them to get into an exercise routine. Invite your dad and any dad that you know to take the first step to better health. Have a fantastic Father’s Day. Have you enjoyed the new discount movie tickets via the Movie Club? We are really excited about this addition to the member benefit program. This week in Melbourne there were a few days where the temperatures were a little warmer and a smell of spring was in the air! It won’t be long now and we will all be sweltering with summer in full swing – don’t wait till then to get into shape! Now is the time to train hard. Train hard and enjoy doing it outdoors. Regards Larry Cohen Director PS: A reminder that all feedback is welcomed

The Step into Life franchise family is growing. Share it and let your friends know that they too can take a step towards a fun, social and lasting fitness program. Step into Life - making a stand for a healthier generation one person and one community at a time! NEW Step into Life Locations
VIC South Yarra Camberwell (Under New Mng) Templestowe (Under New Mng) Wheelers Hill (Under New Mng) NSW Abbotsbury Camperdown Ettalong WA Belmont Cottesloe East Fremantle Rockingham SA Brighton (Under New Mng)

Begins October 1st

Saturday October 27th

Saturday January 19th

OPEN WEEK (Bring your Buddys) October 8th to 13th – Friends & Family members to unlimited sessions

After they complete the Open Week, If they wish to join, they are then welcome to participate in our above competitions & teams for Stampede & Tough Mudder 

Please note the changes in toneup rotation are Monthly
OCTOBER toneup Sessions are WEIGHTS NOVEMBER toneup Sessions are BANDS DECEMBER toneup Sessions are COREBALL Coreballs 55cm Blue or Green $50.50 65cm Blue or Green $59.00 75cm Blue or Green $65.00 Monday Don’t have your own? You’ll need one. You may purchase one from your trainer
(we provide the weights)

Comic Relief ha ha ha

Resistance Bands Green (Light) $30.00 Red (Medium) $32.00 Blue (Hard) $37.00 6:00pm powerflex™ 7:15pm cardiomax™ 7:15pm toneup™ 7:15pm boxkick™
(Starts Oct)


6:00am boxkick™ 6:00am cardiomax™
(Starts Nov)

6:00pm toneup™ 6:00pm cardiomax™ 4:30am boxkick™
(Starts Oct)

Wednesday Thursday

6:00am toneup™ 6:00am cardiomax™

6:00pm toneup™

7:15pm toneup™



8:00 am boxkick™

9:00am powerflex™
(Starts Oct)

Don’t have your own boxing gloves?
STANDARD You’ll need them for boxkickTM sessions $25 in S, M or L. FINGERLESS

Merchandise Gift Ideas for Father’s Day…

Cotton Training Club Special! Only $10.00 each

Shoulder Bag $10.00

Cap $20.00

Socks $12.00

Go to to view more great specials!

Local News

Training Club
Achieving your goals at Step into Life
How close are you to your next Training Club milestone? 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 Trainer to help you set some time lines for your goals.

Awards achieved in 200 points

Jayne Kareroa Apeksha (Sam) Dugar

SILK’s Kokoda Trip
∙Courage∙ Endurance ∙Mateship ∙Sacrifice∙
We did it! After 8 days, 96km’s & 60 hours of trekking we had made it to the end of our awesome journey. It was a hot, muddy & smelly journey but we had the support & motivation from our close-knit little group which definitely helped along the way. Jokes around the campfire, stories of the soldiers who paved the way for us, an amazing team of porters & the smiles on the faces of the locals & kids we passed were just some of the highlights. It was an eye opening trip that was made a little bit easier with great company – & 2014 might just see another SIL Keysie group on the track!

1500 points

Brent Van Rooyen
3000 points

Jeannette Anthony

New Members
Welcome Back!
Matthew Edwards

de castella 2012 Member Birthdays
Happy Birthday!
2nd – Theresa Dang 2nd – Julie Capper 3rd – Ly Holian th 7 – Sharon DiBrino 7th – Semra Ataman 14th – Tracey Weaver 17th – Selma Music 18th – Mario Bird th 18 – Dragana Vrankovic 23rd – Jeannette Anthony 26th – Roslyn Grassham 27th - Andrew Leszko 28th – Melissa Brown 30th – Nikki Lynch

Well done to our Keysie members Glenno, Rocky Rob, KP, Brent & Wendy for representing Keysie in the Annual Step into Life de castella team run (used to be VIC Mini Olympics). Each member ran an awesome time for the toughest fun run course in Victoria! Good on ya guys & thanks again for your huge efforts and representing Keysie! Hope to see you all again at it next year!
5km Wendy 41:32 (8:18) Glenno 28:10 (5:38) 10km Rob 57:57 (5:48) KP 57:56 (5:48) 15km Brent 1:12:00 (4:48)

Member Profile
Nigel Michael
Nigel has been a member of Keysie since th 19 January 2011

Where were you born? I was born in India. What is your current profession? I am security officer with seurecourp Melbourne What sports have you been involved with during your life/best achievement? When I was in Primary School I played football and in Secondary School I played cricket. My best achievement since I have been a member at SIL Keysborough would have to be the first time I ran 10 km and didn’t even know it. What is your favourite Step into Life session? My favourite SIL session is 7:15 cardio .Whilst it is not really the best way to end a long day at the office you are really pushed to your limits and they make you feel really pumped afterwards. What is your favourite naughty treat when your trainers aren’t looking? That would have to be CHOCOLATE!!!!!! What are your top 3 goals you would like to achieve? 1. Complete the Tough Mudder 2. Continue to build up my strength and running speed 3. Get ripped What goals have you achieved at Step into Life so far? I have gone from a fitness category 4 to a 6 and have improved my overall strength All thanks to my trainers Az and sensei boo and everyone else at SIL He is known to many Keysie members as ‘bush boy’ due to him popping out of the bushes with a girl & being caught by 16 Keysie members doing their running package in Noble Park... Imagine his surprise!

Members of the month receive 2 movie tickets and $25 worth of Step into Life Merchandise that must be redeemed this month .

What’s coming up!
SEP 23rd

Dingley Dozen

Our Local Fun Run held at Braeside Park 6km Walk/Run & 12km Run For Kids - 3km Run Competition Starts October 1st


OCT 5th

Be Pushed & take charge in our unique form of BootCamp style Camaraderie Training. Different Locations, different Drills, do everything you can to endurit.

Fridays 7pm, Sat 6am & endurit Boot CAMP 20th & 21st Oct OCT 14th 10km, Half & Full Marathon

Important Fitness Assessment
OCT 27th

7pm Monday, October 22nd 6am Wednesday, October 24th
5km &10km individual/teams

OCT 29th

NOV 18th JAN 19th 9AM


Train to achieve your best! Tough Mudder endurance & speed training. 8 weeks of 1½ to 2hr sessions with our Keysie Group Saturdays 6am x8 5 games of competition. Where the Keysie Members battle in teams of 6 to 8 people per team.


John’s Corner
Monthly training tips! 8 Technique tips to get you running like a champion
Did you know that most people make running harder than it needs to be by wasting energy through poor technique? Correcting your running technique means you can save some of that wasted energy to be able to run faster or longer, and reduce the risk of injury. Here are 8 tips for improving your running style: 1. Torso - Be tall - draw up from the top of your head towards the sky. Resist the urge to hunch or slump over especially when tired. 2. Shoulders - Relax your shoulders down and away from your ears. If you carry tension there, every now and then hunch them right up to your ears and relax and let them drop right back down again. Draw your shoulder blades towards each other and down. By this we mean don't allow your shoulders to round forward. Proud chest is best. 3. Eyes - Look at where you are going - try not to stare at your feet or you'll be slumped over in no time! Looking a few metres in front of you is good for safety and technique. 4. Abdominals - Brace your abdominals - pull your navel towards your spine (without holding your breath!) 5. Hands - Place your thumb on the side of your index finger, forming a loose fist. Hands should stay relaxed but controlled. No clinching of the fist as this tenses the whole body! 6. Arms - You should have a 90 degree angle at your elbows. Arms swing naturally, but close to the body, hands around the height of your hips. Watch for arms that wave around - especially as you try to run faster. 7. Stride - Think of your legs as a smooth wheel moving over the ground, not pogo sticks bouncing into the ground. Most people make the mistake of taking strides that are too large and inefficient. Count how many steps you take in one minute whilst running. You are aiming to take 180 per minute no matter what speed you are running. This will take practice and you'll need to work towards this number slowly. Taking smaller steps will eliminate the bounce and make your strides smoother. 8. Mind - Relax, enjoy! If you feel tense try to shake everything out and continue running.

It might seem like a lot to learn but if you spend a little time during every run going over this checklist, all the above tips will become habit. And you'll look like a pro and run more efficiently!

Missing the Olympics? Check this Out
This is an amazing realisation of how much improvement athletics has made since the first Olympics back in 1896. Check out how far Usain Bolt would have beaten all other 100m Olympic Gold Medallists if they raced against each other, up to a staggering 15 metres.

116 years of Olympic medallists compared
From engadget By Terrence O’Brien posted Aug 6th 2012 4:46PM (click on the picture below for a larger version)

If you've paid any attention at all to the Olympics over your lifetime one thing may stand out to you - every four years, records seem to crumble. We're getting faster and stronger, not because of evolution, but thanks to science. High speed video has us refining our form, nutritionists are finding the most efficient diet and coaches are timing training schedules for peak performance. Just how much of an impact has this had on athletic achievement? Well, the New York Times decided to plot every medallist from the last 116 years of Olympic games in the 100-meter sprint, the 100-meter freestyle and the long jump. Though records aren't actually shattered every year, there's a clear trend of improvement (with the exception of the long jump). In fact, this year's last place sprinter in the final round would have edged out 1896's gold medalist by more than half a second - and he was battling a groin injury. Hit up the source links to see 116 years of medal winners compared, and the more coverage link to see how athletes are squeezing every last bit of performance from their bodies as we approach the limits of human capability.
Source: New York Times 1,2,3

Turn off your hunger switch this winter.

Instead, eat in moderation and promise yourself another portion for tomorrow. This doesn’t give you the “now or never” type of ultimatum on your body. By the way, always keep your promises! 4. Interpret your body-lingo: You may hear your body telling you to go grab a large pizza or have cheese and crackers for dinner. However, what the body really wants to say is “go get warm now”. You can then change the craving from having a pizza to a hot cup of tea and a hot water bath. Does the trick most of the time. 5. Don’t go empty to a social gathering: Society pressures us into eating and drinking. Before leaving the house, have a bowl of salad or eat fresh fruits. Drink ample water to get that feeling of fullness. According to Lawrence J. Cheskin, MD, founder and director of the Johns Hopkins Weight Management Centre and associate professor at the Johns Hopkins Bloomberg School of Public Health in Baltimore, “When we eat outside the home, studies suggest that we may take in 40% more calories than 1 we would otherwise.” A whopping 40%! Imagine that. What tips are you using to turn off your hunger switch this winter? Tell us on our Facebook page!

Come winter, it becomes hard to avoid overeating and gaining weight. Most people will beat themselves up over the binge-eating habit that shows up in winter. However, it is important to realise your hunger pangs are normal. Not convinced? Let’s dig a little deeper. Humans are warm-blooded mammals. We experience hunger pangs in winter because we are biologically programmed to feel that way. It’s an evolutionary trait that makes the body add weight to it during the cold, dark days. Our ancestors, the cave-men, would find it difficult to hunt or prey for food and the extra fat helped them cope with the cold. While eating is not bad, over-eating is, and during winter it can be attributed to seasonal changes. But since we don’t hibernate like bears, we need to channel the pangs in such a way that make winters remain a healthy season. 1. Eat slow: Eating slow allows your body to signal that it is full and no longer hungry. Eat too quick and you will find yourself in the sick and bloated feeling you get when you’re stuffed. Studies show that winters add up to at least a kilo to your body and although this doesn’t sound like much, think about this: You will have gained weight by at least 10 kilos in a decade! 2. Measure your intake: Make it a point to eat from a plate and measure your portions. Eating from a plate may give your eyes a signal that you’re eating more than usual – measuring your intake will help you keep binge-eating in check. 3. Treat yourself: Most of us have a tendency to tell ourselves: “You can eat this today, but can’t have anymore!” This causes us to overeat and you may end up eating a whole box of chocolates in one go.

Give Dad a gift he won't forget. Something that will have his heart racing and leave him with lasting memories. Talk to your trainer and gift him a Step into Life Gift Voucher and start his Step into Life experience today!

Tips to Limit alcohol intake.

Healthy Recipe
At Last - Guilt Free Eating!

Sauteed mushrooms on toast
It can be a challenge to limit the number of alcoholic drinks you consume. Here are some tips to help you cut back. Tick the ones that will be most useful for you: Serves: 2 Prep: 10mins

              

Eat a snack or drink water before you go out so that your stomach is not empty. Decide on the maximum number of drinks you will have. Volunteer to be the designated driver. Make your first drink a large glass of water. Drink only with meals. Drink slowly. Make each drink last. Alternate alcoholic and non-alcoholic drinks. Dilute wine with plain mineral water. Choose low-alcohol beers and wines. Choose a ‘mock tail’ (non-alcoholic drink) rather than a cocktail. Avoid getting in shouts. Leave your wine glass full. Fellow diners can’t refill a full glass. Remember, you don’t have to finish the bottle! When you are out, ask others to cut off the (alcohol) tap when they think you’ve had enough. If you drink to relax or reduce stress, try an alternative activity like going for a walk, reading a good book or watching television.

Cooking: 20mins

         

15g margarine 100g swiss brown mushrooms, sliced thickly 50g fresh shiitake mushrooms, sliced thickly 100g button mushrooms, halved 50g oyster mushrooms, halved 1 clove garlic, crushed 1/8 cup (30ml) salt-reduced beef stock 4 slices sourdough bread 1/8 cup coarsely chopped fresh flat-leaf parsley 1/8 cup coarsely chopped fresh chives

Method  Preheat grill.  Melt margarine in large frying pan; cook mushrooms and garlic, stirring, about 5 minutes. Add stock; bring to a boil. Reduce heat; simmer, uncovered, about 10 minutes or until mushrooms are cooked as desired.  Meanwhile, toast sourdough bread.  Stir herbs into mushrooms and serve on toast. MJ Nutrition – Matt O’Neill –
Exchanges per serve




Matt O’Neill BSpSc, MSc, APD, AN, Nutritionist, Sunrise & Morning Show

Nutrients per serve 897kj (214cals), 9.9g Protein, 7.0g Fat, 1.1g Saturated Fat, 24.8g Carbs, 1.8g Sugars, 6.1g Fibre, 571mg Sodium
Source: Australian Women’s Weekly Slim


Steps to Jumpstart your Metabolism!
Tired of conflicting diet advice? Re-wire your appetite and re-ignite your metabolism through Matt O’Neills Metabolic Jumpstart. This 4 week program provides you with a complete metabolically matched diet plan, report & program. For only $49.95 you 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, faq’s and discussion posts Enhance your results with your FREE MJ Plus + program (worth $120 per year) when you sign up through a Step into Life trainer for the duration of your membership, and receive:          Weekly motivational emails and articles Motivation Planner MJ Recipes Tip Sheets Expert interviews – from hormones to intolerances Downloads – tools and templates Ongoing support & expert advice from Matt O’ Neill Access to seminars online Supermarket foods – MJ Exchanges

Do you love fitness? Over your job? Want more flexible working hours? Become a Personal Trainer TODAY! The Australian Institute of Personal Trainers, the REAL educator in fitness, has a great offer for Step into Life members. We provide REAL education that supports you throughout your entire fitness career. We will teach and coach you as you progress from study, to a specialised fitness professional Our graduation rate is three times higher than the industry average! We are 100% committed to your fitness career and the following are just some of the benefits you’ll get from studying with the Australian Institute of Personal Trainers: • REAL industry experience – All of our courses focus on hands on practical learning, ensuring you receive the highest level of industry experience whilst undertaking your studies. • REAL study options - Complete the theory and gain practical experience at your own pace via tailored online learning resources and flexible course programs that fit with your lifestyle. • REAL locations across Australia – We have the largest network of Campuses and Mentors in Australia, more than any other fitness education provider; there is a campus near you. • REAL support – You have access to our expert Education Team and student support via email and online, you’ll never feel like you’re doing this on your own. The Australian Institute of Personal Trainers’ Certificate III & Certificate IV in Fitness is very practical and you learn from some of the most successful personal trainers in Australia. By the end of our course you will have built up the experience and confidence to train immediately, making you a better quality trainer. The Australian Institute of Personal Trainers is working with Step into Life to provide viable career paths. As a graduate you have the opportunity to become a trainer or business owner with a Step into Life franchise. Don’t just train – become a Personal Trainer and live the life! For more information contact your Step into Life trainer or visit

For more information talk to your trainer.

City to Surf held in NSW on the 12 August, had a huge turnout!


Step into Life Torquay, VIC, powerflex™ session

Step into Life Vic members warming up before the Step th into Life De Castella Run on Sunday 26 Aug.

Congratulations to the team at Step into Life Brighton who won the Spirit Award at the Step into Life De Castella Run.

Step into Life Trainers conduct the warm up for 1700 runners at the Step into Life De Castella Run.

Congratulations to the team at Step into Life Box Hill who took away the Best Team Award in the 15km Run!

Check out all the pics on our Facebook page.

Sam (Apekshar) Dugar First Session – 22nd July 2011 Total # of Sessions – 49 Fitness Tests – 3 BootCamp (endurit) – 1 Teaser

Jayne Kareroa First Session – 11th April 2012 Total # of Sessions – 50 Fitness Tests – 3 Achievit (Running packages) - 1 BootCamp (endurit) – 4 1 Teaser 1 Marines 1 Recruits 1 Navy Seals

Brent Van Rooyen First Session – 14th August 2006 Total # of Sessions – 360 Fitness Tests – 20 Achievit (Running packages) - 1 BootCamp (endurit) – 5 1 Teasers 1 Marines 2 Recruits 1 Navy Seals Jeannette Anthony First Session – 10th March 2005 Total # of Sessions – 740 Fitness Tests – 9 BootCamp (endurit) – 40 1 Teasers 12 Marines 2 Commandos Keysie Competition 2011 10 Recruits 15 Navy Seals

Keysie Competition 2009, 2010, 2011 Mini Olympics 2010 De Castella Fun Run 2012 Keysie Ball Above & Beyond Member 2012

Refer a friend and we’ll give you anything you want!
…At Step into Life® we value your patronage and the people you refer to us.
Thank you for giving a gift of good health and fitness to your friends and family by referring them to Step into Life. For each friend who joins as a result of your referral to any Step into Life Franchise nationally, you will receive a Step into Life Any Store Gift Card to the value of $25. Use your referral gift card from us to purchase almost anything provided it can be purchased from a store which has eftpos facilities.

Franchise Tour Dates
If you would like to find out more about becoming a Step into Life Franchisee why not attend one of our free Franchise Tours – learn the ins and outs and be inspired. Call 1300 134 136 to book a seat (limited seats available). VIC  Sat 1 September – Kew – 8.15am to 11am  Sat 22 September – Kew – 8.15am to 11am  Exclusive Step into Life Life member’s session – th Saturday 8 September - Kew NSW  Sat 15 September – Sydney – 7am – 9am QLD  Wed 19 September – Brisbane – 5.30pm – 7.30pm  Sat 22 September – Gold Coast – 7am – 9am SA  Wed 19 September – Adelaide – 5.30pm – 7.30pm  Sat 22 September – Adelaide – 7.30am – 9.30am WA  Sat 8 September – Joondalup – 10am – 1pm  Sat 22 September – Joondalup – 10am – 1pm  Sat 6 October – Joondalup – 10am – 1pm

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 contact our state offices. We will tell you how easy it is for you to become a qualified Personal Trainer. Every member that decides to go ahead with a Personal Trainer qualification will have access to course discounts at various providers. Contact your state office on 1300 134 136 for more information.

…Due to customer demand we have Franchise territories available throughout Australia and New Zealand. If you know anyone with an interest in health and fitness that would love to run a Fitness Franchise, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Step into Life Franchisee. There are new franchise territories still available in Victoria – ask us where  Established franchises available are Essendon, Hampton, Hawthorn, Thornbury, Bentleigh, Caroline Springs, Narre Warren and Glen Iris. Call Athena on 1300 134 136 to find out more 

Members Benefits
Discounts & Offers
…Please support our national and local traders, and take advantage of the discounts they offer to Step into Life members. Simply, show your Step into Life membership key ring to the staff of participating outlets.

Receive a 20% Discount on all Ryders Eyewear Products
To purchase Ryders Eyewear visit and quote the promo code that corresponds to your state – SIL-SA-2012 SIL-NSW-2012 SIL-VIC-2012 SIL-QLD-2012 SIL-WA-2012

Discount movie tickets from your trainer

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 any time, no questions asked!

Radisson Resorts & Hotels
Members receive discount accommodation at the following Radisson Blue Hotel Sydney Radisson Hotel & Suites Sydney Radisson on Flagstaff Gardens Melbourne Radisson Resort Gold Coast Offers Valid till December 2012. Terms & Conditions available from the Radisson.

SAVE yourself over 43%


VIDEO EZY 401 PRINCESS HIGHWAY NOBLE PARK Ph. 9547 5977 Receive New Releases for $2.95 . 292 CORRIGAN ROAD KEYSBOROUGH 9798 1402 Dr. Jose & Dr. Kevin


SUBWAY Receive ANY 6 Gram 6 inch Sub, salad or Wrap With a Mount Franklin Bottle of Water OR Yogurt for $8


Is a sponsor of SiL Keysborough therefore offer a complimentary first consult.

Remedial Mobile Massage Service 50% OFF that comes to you! 1st Consult Services the Bayside & & 10% OFF South Eastern Suburns After that Contact Donna on 0427 978 860

128 CHANDLER RD NOBLE PARK 9798 4081 Receive 10% off all consultations



KEYSBOROUGH 9711 7562 Dr Penny Gosling All current Step into Life members receive concession rates.

159 KINGSCLERE AVE KEYSBOROUGH 9711 7562 Receive 10% off all consultations


Cue Sports & Entertainment Complex

240 Princes Highway Dandenong Ph: (03) 9794 6588

10% off Services & Merchandise Fancy a ride? Join these guys on Saturdays 8am Call the Store and speak with Brett

20% OFF! Ladies/Gents Haircuts, Perms, Colours, Shaving, Facials, Swiss Skin Care Products, Work Shops, Threading and even a massage chair and coffee while you wait 


SHOP G1 PARKMORE SHOPPING CENTRE Ph: 9769 1466 Receive a FREE hot drink with any meal purchase.

More on the next page & More coming soon

20% OFF Vibram FiveFingers Available from Peak Potential Mentone

9551 9435. Hire a water cooler and get two 15 litre bottles for FREE

131-133 Lower Dandenong Rd
Must make an appointment to try them on for sizing

9584 1308

Aqua Central provide a free scheduled delivery service. Their spring water is sourced from a protected spring in the Daylesford Region of Victoria and is bottled by hygienically sealed 15 litre returnable bottles

Franchise Directory
To find your nearest location please visit our website

Click here

Follow us on -

Sign up to vote on this title
UsefulNot useful