Step into Life Keysborough

Phone: 0423 852 262 Email:

February 2013, Issue 78

New beginnings
Dear Members, Family and Friends

Hello and welcome to February’s edition of Fresh Air. This is my favourite time of the year, new year’s resolutions are in full swing as new journeys begin and goals are revisited. February also sees the commencement of our newest Franchises across the country. On behalf of the team at Step into Life I would like to welcome the new franchisees, partners and members and wish them well as they take their first steps into an exciting new adventure. We will also begin another rotation of our endurit sessions in Feb. For those of you that are looking for a little extra push in your training this is the ideal cross training session originally designed for use in the Marines as a form of Recruit Training to transform ordinary civilians into the elite armed forces. For the uninitiated it’s a mix of boot camp style drills combining the use of weighted bars, ropes, medicine balls and buddy drills that maximise fitness improvement whilst strengthening and toning your body. . While it will challenge you it’s a great opportunity to prove what you’re capable of. Plus you’ll be guaranteed the laughs and support of your fellow members and trainer. I’m also pleased to announce some exciting new changes for Step into Life Australia. This month will see the roll out of our new website and updates to the Step into Life Australia facebook page. As always I welcome your feedback so please take a moment to view both

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 Altona Reservoir* Mt Waverly* Essendon* WA Morley NSW Cronulla Gungahlin Woonona

QLD Miami
*Under new management

Local News
Check out the results of our ’s!
And gear up for the next contest which is beginning in March & will finish in July ... are you ready? What have you got to lose?

Train well and enjoy doing it outdoors.

Regards Larry Cohen Director


Comic Relief Hahaha!
7:15pm 7:15pm 7:15pm 7:15pm 6:00pm 6:00pm 6:00pm





8:00 am

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

Resistance Bands Green (Light) $30.00 Red (Medium) $32.00 Blue (Hard) $37.00

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


Spandex tights $44.00

Tempo singlet $25.00

Running shorts $16.50

Cotton Training Club Special! Only $10.00 each

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.

We finished up another round of BIGGEST LOSER & had some amazing results – even though this round was 5 weeks shorter than previous competitions! Here are the final results of our top losers () who completed their final assessment – th 4 place - Jeannette Anthony with a score of 9% loss rd Equal 3 place – Jayne Kareroa & Sophia Wong with a score of 12% loss nd Equal 2 place – Silvana Moslih & Teagan Kemp with a score of 24% loss st And coming in 1 place – Ly Holian with a score of 26% loss!!! Well done guys!!! We were so happy to see you all with such great results.

Awards achieved in 200 points Teagan Kemp Linh Pham 1500 points Angela Hatzis

New Members
Welcome Back!
Joanne Matse

Tamara Mejias John Acciarito Stefanie Cassidy Belinda Di Pietro Dave Heath Bron Hevey Sive Huynh Andy Le Kelly Henderson

Member Birthdays
Happy Birthday!
Kareroa decided to be different at fitness test.... 4 – Jackson Taylor th 5 – Brent Van Rooyen th 6 – Alison Van Rooyen th 7 – Jess Field th 8 – Kim Kulic th 9 – Dennis Le th 9 - Renee Tipker th 11 – Bianca Lopez

15 – Nelson Marinho th 17 – Matthew Edwards th 19 – Donna Marshall rd 23 – Marko Radisic th 25 – Meldina Klehic th 25 – Rima Saeb th 26 – Bron Hevey th 28 – Jo Kingi


And they’re off! Speed test is a tough one.

Member Profile
Joseph Kingi
Jo has been a consistent member of Step into Life Keysborough since th 14 September 2011 Members of the month receive a Step into Life $25 anystore giftcard . Jo also came 2 place in our 2012 Biggest Loser (round 1) Competition!

Where were you born? Rotorua, New Zealand. What is your current profession? I am a shop fitter/cabinet maker by trade. What sports have you been involved with during your life/best achievement? I currently play Rugby Union and Touch Rugby. During my teenage years i played Rugby League at state level representing Victoria in U/15 & U/18. My greatest achievement was playing Rugby League for the Melbourne Storm U/18s. What is your favourite Step into Life session? Cardio. Especially Mondays. Its a good way to start the week and work off all the junk food from the weekends.


What’s next that we’re all doing?

3rd March 2013 5km & 10km Run

Begins 8th February – for 3 Weeks
Fri 7pm, Sat 6am, Sun 8am

17th March 8am Support our local tennis club- this is an invitation to S.I.L Keysborough members. $15 gets you ½ hr of cardio tennis & ½ hr of boxkick plus a healthy hot breakfast! Only 16 spots available so book fast at your sessions. Breakfast is available to all other members not participating for $10

What is your favourite naughty treat when your trainers aren’t looking? Beer and KFC. What are your top 3 goals you would like to achieve? 1. Get down to 90kg by Christmas 2. Achieve fitness category 7 by July 3. Get more upper body strength What goals have you achieved at Step into Life so far? I have lost 30kg since I started back in September 2011 but the main goal I have achieved was not losing the weight, but managing to keep it off for so long and keep training week in, week out. What fitness events have you completed? 2012 Cardinia Fun Run & the 2012 Tough Mudder

24th March 2013 14.23km Run 5km Walk/Run

2nd March 2013 7km Tough Course Keysborough’s

29th June 2013 Keysborough’s Fun Run 16km & 21km Runs

March 2013
The Annual Keysborough Ball! – Rock & Swing Theme, July 13th 2013 Rock & swing dancing lessons for ball attendees begin Wednesday nights in April. Cost is $10 per lesson, current Keysborough members payment is covered by Aaron & Jess.

21st July 2013 5km walk/run 10km run Half Marathon

23rd March 2013 6km Tough Course

Jo worked hard and scored a 38% loss in Biggest Loser nd competition Oct 2011 to Feb 2012 placing 2 . To date Jo has completed over 170 training sessions with us. Including 5 Fitness Tests, 2 endurits (1-Teaser & 1-Recruits). 1 achievit running package & competed in the 2012 Keysborough Competition. Jo has a well earned 820 training club points.

August 2013
5km walk/run, 10km run, 15km run

Running Package Begins April 2013 Sundays 7:30am
The Keysborough Competition, Nov 2013 5 events Teams of 6-8 members Competing in fun obstacle courses & relays to challenge each other & work with your team to do their best!

Dingley Dozen (Braeside Park) September 2013 September 2013 6km & 12km Run

October 2013

October 2013 Melbourne Marathon




October 2013

7km & 17 Obstacles all on the Beach!

John’s Corner
Increase Your Flexibility & Improve Your Life The simple act of stretching does a lot more than make you limber. It may help prevent injuries or even illness—all it takes is 10 easy minutes a day.
Robert Maxwell

How to Get—and Stay—Flexible First off: How flexible do you need to be? Not as much as you might think. Sliding into a split may be a good late-night cocktail-party trick, but it’s not necessary to living a healthy life. The general rule of thumb is, you need to be as flexible as your lifestyle dictates, says Malachy McHugh, director of research at the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital, in New York City. For example, in the world of sports, long-distance runners are known to be notoriously inflexible. But that’s OK, because their bodies don’t need a lot of flexibility to move forward in a relatively straight line, says McHugh. A gymnast, on the other hand, needs a lot of flexibility to be able to flip and tumble without injury. The rest of us need a level of flexibility that’s somewhere in the middle. To increase your flexibility, start with about 10 minutes of stretching a day, focusing on the major muscle groups: upper body (arms, shoulders, and neck), back, and lower body (thighs, calves, ankles). See your trainer for some tips on what you can practice. Then, depending on how you typically spend your time, focus on specific stretches for problem-prone areas. So if you’re pretty much parked at a desk from nine to five, you’ll want to give extra attention to your lower back and shoulders. If you’re on the move—picking up toddlers and bags of groceries, perhaps—concentrate on your hamstrings and arms. Since you need to focus on even, deep breathing while listening to your body, stretching is a great relaxation or even meditation break. The bottom line is that if you work hard on your flexibility and get it to a stage that you no longer have feel stiff and tight every day of the week, then your 3 sessions per week with your trainer will suffice. You will be amazed and where you can take your body to in a short period of time and the best and most effective way to do this is to go and trial the next Power Flex session at your venue .

Why Does Flexibility Matter? You’ve managed to make it to your Step into Life session (for the third time this week!), but as soon as your trainer starts the cool down, you tune off and cannot wait to get to your car and head home. Hold it right there. Turns out, stretching is just as important as your main segment of your session in the first place. Although countless studies have shown how beneficial exercise is for your body and mind (it may do everything from reducing the risk of some cancers to helping improve memory), less attention has been paid to flexibility. But doctors and physical therapists agree that it’s a vital part of keeping your body fit and able. “Flexibility is the third pillar of fitness, next to cardiovascular conditioning and strength training,” says David Geier, the director of sports medicine at the Medical University of South Carolina. In fact, flexibility can help your body reach its optimum fitness level, may play a role in injury prevention, and can even contribute to staving off conditions like arthritis and more serious illnesses. Here’s how it works: When you stretch a muscle, you lengthen the tendons, or muscle fibers, that attach it to the bone. “The longer these fibers are, the more you can increase the muscle in size when you do your strength training,” says Geier. That means that a more flexible muscle has the potential to become a stronger muscle, too. Flexible muscles also make everyday activities easier on your body and may decrease your risk of certain injuries. Common behaviors, like hunching over the computer, can shorten some muscles. That, along with the natural loss of muscle elasticity that occurs with aging, can set you up so any quick or awkward motion (lunging to catch a glass before it teeters off the table, for example) could stretch your muscles beyond their limit, resulting in a strain or a tear. Stretching can also improve your circulation, increasing blood flow to your muscles. And having good circulation can help protect you against a host of illnesses, from diabetes to kidney disease

Extracts from and Sharon Tanenbaum

How to beat sugar cravings
You’ve made it to mid-afternoon at work and then the sugar craving hits. Are you hardwired to seek sugar or are the treats just a bad habit? Here are three ways to beat these sugar cravings for good? 1. Beat biological cravings    Matt O’Neill BSpSc, MSc, APD, AN, Nutritionist, Sunrise & Morning Show

Whether it’s a hit of energy or a feeling of happiness, we naturally feel better after consuming sugar. It’s hard to know how biologically susceptible you are to sugar’s lure. You may be a hyper-responder with a strong chemical drive for sugar. Beat biological sugar cravings by:  Starting your day with starches at breakfast to reduce levels of another craving chemical called NPY (neuropeptide-Y). Include lean proteins at main meals to help feel fuller for longer between meals. Eat nutrient-rich as much as possible to minimise any nutrient imbalances that may trigger the desire for sugar. Satisfy your sweet tooth with naturally sweet foods, including; fresh and dried fruit, yoghurt or milk and even roasted onion, peppers or beetroot. Be careful with sweet diet foods, as they may not satisfy a craving. Be keenly aware of your hunger signals to avoid becoming ravenous. This is when the craving chemicals take over! Keep a glass of water in your hand or on your desk to avoid the temptation of grabbing a chocolate bar instead. Beat bad habits

Keep tempting treats out of the house and only bringing home small quantities of sweet treats on weekends. Plan a new and better food choice, like a handful of dried fruit, and have it ready with you for when a craving strikes. Distract yourself when you feel a craving coming on. Go for a walk and the craving may dissipate.

Beat big emotions In some cases sugar cravings can feel out of control, particularly if devouring sugar is used as a short-term fix for some bigger emotions. Beat big emotions by:   First deal with any biological craving and bad habits by using the strategies above. This sets you up for success. Name your emotions – be it stress, boredom, anger or anxiety. Then ask yourself, “What other than food do I need to make me feel better?” Work towards satisfying cravings with non-food rewards. Be patient and know that it takes time to work through emotions. Be your own best friend rather than beat yourself up. Slip-ups are allowed! Talk to someone you trust about your feelings or challenges. If it’s too much, get professional help from a counsellor. Their expert advice and guidance may be just the breath of fresh air you need.

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Bad eating habits can keep the sugar-cycle spinning at full speed. But bad habits can be broken with awareness and positive alternative behaviours. Beat bad eating habits by:  Logging your eating triggers and reactions to become more aware of your negative eating patterns.

Sugar cravings are not always based heavily on emotions, but knowing the sugar-feelings link is there in some way will better equip you to make a breakthrough and beat sugar cravings for good. With a little effort to address the biological cravings, bad habits and any emotions, the results are fantastic!

At Last - Guilt Free Eating!

Healthy Recipe

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 $79.95 you will receive:       

Carrots, mint and couscous salad
Serves: 2 Prep: 10 mins Cooking: 25 mins

Ingredients 150g (1/2 bunch) of carrot, trimmed 1 ½ garlic cloves, thinly sliced 2 tsp extra virgin olive oil ¼ tsp dried chilli flakes ½ cup couscous ½ lemon, juiced 100g reduced-fat feta cheese, crumbled ½ Tb mint, roughly chopped Method Preheat oven to 180°C. Toss the carrots in a bowl with the garlic, half the oil and chilli and season. Place in a lined roasting tin and bake for 25 minutes or until just tender. Remove and leave to cool slightly. Meanwhile, place the couscous in a bowl. Cover with 1/3 cup boiling water and cover with plastic wrap. Set aside for about 10 minutes, then season and fluff with a fork. In a small bowl, whisk the lemon juice and remaining oil until combined. Add the chopped mint to the couscous with the lemon dressing and carrots, and gently toss. Transfer to a platter. Scatter with feta.

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

For more information talk to your trainer.

Exchanges per serve:





Nutrients per serve
953kJ (224Cal), 14.9g Protein, 12.0g Fat, 5.3g Saturated Fat, 12.3g Carbs, 8.1g Sugars, 4.9g Fibre, 618mg Sodium

Claire Crawford from Step into Life Caroline Springs who has some of the original training club t shirts from about 7yrs ago!

Step into Life South Australia held the inaugural resolution loop at the weekend a 3km, 6km or 9km run/walk. 200 members participated!

The Saturday morning crew at West Lakes

Jim Kyriakopoulos in Greece at the Olympia entrance to the track.

Heidi Beech from Mitchell Park and she is 3029m above sea level in the Austrian Alps!

The Saturday morning crew at West Lakes!


Teagan Kemp First Session – 6 September 2012 Total # of Sessions – 55 Fitness Tests – 2 Bootcamps/endurits – 2 (1- Teasers 1-Navy Seals) 2012 Keysie Competition

Linh Pham First Session – 1st September 2012 Total # of Sessions – 55 Fitness Tests – 1 2012 Keysie Competition

Angela Hatzis First Session – 5th January 2010 Total # of Sessions – 339 Fitness Tests – 11 Bootcamps/endurits – 36 (7- Teasers 6-Recruits 10-Marines 10-Navy Seals 3- Commandos) 2010 & 2012 Keysie Competition 2011 De Castella Fun Run 2010 Mini Olympics

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.

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.

…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.

Contact your state office on 1300 134 136 for more information.

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!

Members Benefits
Discounts & Offers

SAVE yourself over 43%

*New for Keysborough*!
Please see Grace and her staff for 10% off when you present your members keyring at her shop. 2/79 Centre Dandenong Road, Dingley Village We picked up some great dips, gluten free biscuits, super yummy chutneys, relishes & sauces, fig jam & fresh fruit. It’s my new favourite stop for healthy yummy treats 


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

*New for Keysborough*!
Contact Melanie for a relaxing massage as well as other beauty treatments. This service is for our female members only 159 KINGSCLERE AVE


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

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.

0467 346 837

Members receive special rates


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

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

9584 1308

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