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Step into Life Keysborough

Ph: (03) 8502 8775 Mb: 0423 852 262 E-mail: keysborough@stepintolife.com

October 2007, Issue 13

Local News ~ Fun Runs


SPRING INTO SHAPE SERIES I

Directors Desk
Comrades Marathon
Im sure you have all noticed that it is getting lighter in the mornings and the evenings and there seem to be more people around the parks where you do your Step into Life classes. We call this the September phenomenon. Some trigger in our human make up says its time to wake up from our winter hibernation and start doing some form of physical exercise. Most Step into life members who have braved the cold and dark early mornings and evenings through winter are amazed at the amount of people that all of a sudden appear in the park. This September phenomenon where people start their exercise routine happens in most southern hemisphere countries and never more so than in South Africa where most joggers and runners set themselves the target to start training for the Comrades Marathon. The Comrades is an ultra distance marathon of 92km run between the two cities of Durban and Pietermaritzburg. The marathon is held on a public holiday in July and the atmosphere and excitement can be likened to Melbourne Cup day. The race starts at 6.00am and competitors have eleven hours to complete the race. The entire race is broadcast by the major television stations. Every year between twenty and thirty thousand avid joggers and runners will line up at the start line to tackle the gruelling 92 km. In order to qualify to run comrades you have to have completed a marathon in under 5 hours. The September phenomenon always triggers for me the most amazing story of guts and determination. All those joggers and runners who decided that they were going to tackle Comrades started their training in September. For just over ten months every day they would pound the pavements in preparation for their big day in July. On Comrades day they would line up at the start line and at exactly 6.00am the traditional crow of a rooster would be broadcast over the loud speakers and the race would begin Throughout the whole day this precession of runners would make their way towards the finish, over hills some of them more than 5 km in length, across never ending kilometres of flat roads through the country side, through towns and villages. The large majority of these runners have one goal in mind, to finish the race within the prescribed eleven hours to cross the finish line before the clock strikes 5.00pm Continued Page 6.

NAME Paul Issai Rob Formorso Melissa Brown Trish Lear NAME Tanya Thomson Sharon Henderson Aaron Edwards Robert Formoso Paul Issai

TOTAL TIME 15:11 18:41 52:07 32:38 TOTAL TIME 38.29 36.39 33.48 28.45 24.15 23.30 17.24 15.36 15.30

DISTANCE 4km 4km 8km 4km DISTANCE 6km 6km 6km 6km 6km 6km 3km 3km 3km

TIME PER KM 3.47* 4.40* 6.30 8.09 TIME PER KM 6.25* 6.07 5.38 4.48 4.03* 3.55* 5.48* 5.12* 5.10*

DINGLEY DOZEN FUN RUN

Matthew Weinman* Jacinta Formoso* Damian Formoso* Jayden Madafferi*

Congragulations to our members and kids that competed in the fun runs. People with a star next to the time obtained a Personal Best time for the distance that they ran. For the kids (a star next to their names), it was their first fun run. Matt & Jayden both winning a medal for their age group! Join many of us in the next Spring into Shape Series!

Timetable Changes
New 7:15am Toning session on Tuesdays. Kids sessions start again, any kids that would like to do their first free kids session. Let your trainers know. Keysborough Competition 1pm Sunday November 4 th Bonuses for members that get their Entry forms in by the 27 October, rd cut off date for team entries is November 3 .
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Picture is from last years competition (tunnel ball)

BootCamps

New Bootcamp package Healthy Weekends starts October 26 , get in your entry form by the 6am session that day to secure your booking in the bootcamps package at a cheaper rate. See the EVENTS listing on page 3 for dates and times~Bootcamp entry forms available Oct 15th

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Training Club
Achieving your goals at Step into Life
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 instructor to help you set some time lines for your goals.

New Members
Shaun Clark Darren Rousetty Narelle Tabone

Welcome!

Welcome Back
Caroline Hinton Adams

Awards achieved in September:


50 points

Solange Delgado Elizabeth Fernandes Natasha Pregnalato Dale Kilpatrick Simone McKenzie Salinda Dias Loretta Fitzpatrick Rachel Warner Andrew Leszko Melissa Brown

Member Birthdays
Happy Birthday!
OCTOBER These members receive 3 FREE EXTRA sessions to do this month at Step into Life Keysborough. 5th Maree Folino

200 points

500 points

7th Rachel Warner 8th Jill Davis 8th Paul Henderson 10th Joanne Matse 12th Trish Lear 18th Donna Treadwell 19th Janine Kenming 20th Jason Montgomery 21st Donna Fincham

1000 points

1,500 points

CONGRATULATIONS!! You can reward yourself by purchasing your training club shirt or singlet. Wear it with pride, youve earned it!

New to Fitness Category 4! Solange Delgado

Member Achievements

New to Fitness Category 5! Natalie Pique Christie Jones Shonagh Massrahim

Fitness Cat 2!

Fitness Cat 3!

New to Fitness Category 6! Darren Roussetty Jan Cogger Margaret Thomson

If any other members have any achievements they would like to share with the group please email them to me at keysborough@stepintolife.com

New to Fitness Category 7!

Member Profile
Salinda Dias

Questions..
Where were you born? Goa, India What is your current profession? Beautician What sports have you been involved with during your life / best achievement? I was state (Goa) level Netball and Volleyball player. Also participated in athletics when in high school What is your favourite naughty treat when your instructors aren't looking? Eating all possible unhealthy foods as it is more tasty What primary & secondary schools did you attend? Sacred Heart High School (India)

Salinda has been a member of Step into Life Keysborough since 14 November 2005
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What is the nicest thing anyone has ever done for you? It is difficult to answer this question as I remember all the wrong things people did. What is your goal for the next 6 months - exercise or other? To be fit in spite I am carring Interests and Hobbies? Cooking, listening to music, making flowers, sewing and gardening What results have you seen since you started with Step into Life? Since I enrolled, I have lost weight and become flexible; thanks to Aaron for pushing me

Merchandise
Nothing like a bit of retail therapy!

Great car protection and to keep cool in summer for only $16.50 plus all your lazy buddies will know you are out there staying fit & healthy.

Events What is happening


Sunday October 14th Saturday October 20th Fri Oct 26th Fri Nov 2nd Sat Nov 3rd Fri Nov 9th Sat Nov 10th Sun Nov 11th Sunday November 4th Sunday November 18th Sunday November 25th Spring into Shape II Step into Life Spring Ball Get dressed in your finest and celebrate! Also including Trainer of the year awards RSVPs 28th September to your trainer BOOTCAMPS Training to: BURN the FAT GET the STRENGTH INCREASE your SPEED 3 WEEKS OF HEALTHY WEEKENDS Keysborough Competition Even teams are made up from members of Keysborough to compete against each other in a fun competition, notices go out first week of October for more information Spring into Shape II Olympic Dream fun run Run or walk alongside our Olympians and support the Australian Olympic Team as they prepare for Beijing. To enter visit www.ausrun.com.au SIL Keysborough Christmas Lunch At wachter Reserve, forms go out early November for more information 4km/8km walk/run A great night for all of us to dress up, Cost is around $95 a ticket FRIDAYS 8PM SATURDAYS 6AM SUNDAY 2PM 1pm

4km/8km walk/run 8:30am 5km & 10 km Run Midday

Sunday December 2nd

Health & Fitness Article


25 running tips
Whatever your running ability Theres something here for you
1 Watch your footing Make sure your heel strikes the ground first, rather than the ball of your foot, advises Sajjad Afzal, a podiatrist to UK athletes. Run smoothly and rhythmically. If you hit the ground with the side or the ball of your foot, it will roll. This has a domino effect on the rest of the body and can cause common running injuries such as shin splints, runners knee and back pain Be style conscious See a specialist to improve your running style. It could be a coach or a podiatrist, but even a member of staff in a good running shop will be able to analyse the way you run and offer tips. Get pumping Move your arms more. If your arms go forward, your knees will go forward thats how our bodies are made, says personal trainer John Munroe. If you have a bigger range of movement with your arms, your legs will have a greater movement too. And if you move your arms really quickly, your legs will move really quickly!

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Go hill running The only way to improve your running fitness is to stress the lungs and your muscles and theres no better way to achieve this than on an energy-sapping hill. Run up at three-quarter pace, jog down, run up at three-quarter pace, jog down you get the idea. Be careful out there Do everything within your power to avoid injury. Start your sessions with a light jog/power walk. Then increase the intensity gradually. Run hard during your workout and cool down and stretch fully afterwards. Raise those knees Avoid injury too by practicing functional mobility exercises. Examples are high knee walking, high knee cantering and lunging. These will help your running muscles. Know your heart Work out your true maximum heart rate (MHR). The standard way to work out the rate is to subtract your age from 220 but if youre serious about training, there are training tools such as Polar Heart Rate monitors which can help you with your training. Speak to your trainer to find out more. After a warm-up, run for three minutes as hard and as consistently as you can, then rest for two minutes, and then run again for three minutes at your max. Count your heart rate. This is your true MHR. Unless youre a beginner and youre still building up your fitness levels, run at between 75 and 87 per cent. This will give you the greatest fitness benefits, says Munroe. Keep a record Be anal start recording your training sessions in your exercise diary. Its a good way to boost confidence because it shows a series of quantifiable gains or it will if youre doing everything right. Partner up Running becomes much easier when you have a friend/group to spur you on. Stay hydrated Drink even if youre not thirsty. The body has a poor thirst mechanism, says Adam Mead, senior dietician at Guys and St Thomas Hospital in London. When youre thirsty its already too late. If theres even a five per cent drop in hydration levels your performance will tail off. Know your fluids Hydrate with water if your run is less than 15 miles. Use a sports drink if its longer. Take on fluid every 15 minutes of exercise Get snacking Dont run on an empty stomach. About 60 to 90 minutes before a run, have a sandwich, a sports drink or a glass of milk and a muffin, says Mead. Eat right Base your meals around carbs such as pasta, rice and potatoes. You should aim to eat about 70 per cent carbs, 15 per cent protein and 15 per cent fat. During any physical activity you use a crucial fuel called glycogen, which comes from carbohydrates. You need to make sure youre eating sufficient amounts. You need protein to build new cells and muscle, adds Mead. Do your sums Be scientific about it. You should aim to eat five grammes of carbohydrate and one gramme of protein per kilo of bodyweight per day. Eat as soon as youve run This will aid recovery. Something like a banana is ideal because it has a high glycaemic index (GI) and will give an immediate boost of energy. For your main meal, eat carbohydrates with a low GI those that release energy slowly such as sweet potatoes and brown or Basmati rice.

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Judge your pace It may sound obvious but if you want to run a fast marathon or 10k race, you first have to learn how to judge your speed and maintain consistency. Paula Radcliffe knows by the way her foot strikes the ground how fast she 16 is running and will hit that mile marker at five mins 15 secs, or three to four seconds either side of that, every time, says Munroe. Start by running three eight-minute miles in a week. The next week try to beat that. If you do this youll get quicker. Over a period of time you will learn to work out 17 your speed. Be progressive Dont train too hard too soon. If you do you will increase your risk of injury 18 or plain, simple fatigue. Many newcomers give up because theyve tried to go too far, too fast and have failed. Work it! Thats no excuse to slack. Work hard and remember that you get out of running what you put in. Test yourself Compete in races as part of a plan to gauge fitness, progression and race pace. Putting races in your calendar will also force you to train harder Test yourself Compete in fun runs as part of a plan to gauge fitness, progression and race pace. Putting fun runs in your calendar will also force you to train harder 19

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21 See the bigger picture Dont ignore the rest of your body. Running doesnt just require strong legs and a good pair of lungs. To hold your body in the right running posture over the distance requires strong core stability. Do a weekly session of circuit training to make sure the whole body is getting a workout. A session should include press-ups, crunches, jump squats, burpees, reverse curls, split jumps and running on the spot with high knees 22 Lift weights Do resistance/toning training, too. Exercises that will help your running include dumbbell squats, lunges, shoulder press and dumbbell bent over rows.

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Shake up your training Try Fartlek training. Developed in the 1930s, this is a less structured form of interval training, and something you can easily do while out on your runs. The idea is to run flat out, jog for a while, then sprint again. If you want something a little more structured try this program, devised by personal coach and ex-international long jumper John Munroe. Pick two trees about 30 metres apart. Run 60 per cent of your top speed or maximum heart rate and jog back. On the second go, run at 70 per cent and jog back and then at 80 per cent and then back to 60. Do this for ten minutes

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Chill out in the bath Forget having a hot soak after a run. Its the worst thing you can do because it encourages the micro-tears in your muscles to bleed out, which increases soreness. Have an ice bath instead. Its what most top athletes do because it helps flush lactic acid out of the muscles and boosts the immune system. Unless you have half a tonne of ice to hand, run the tub with cold water and jump in for about five minutes

Our Trainers in Motion


A Jumping Progression

Take a multivitamin as insurance Athletes require more minerals and vitamins than the average person thanks to the stresses of running. Each stride can cause tiny amounts of damage to the red blood cells in the feet, and running also produces damaging free radicals. Vitamins and minerals can help mop them up. Multivitamins and fish oils are also great at filling in nutrional holes. Run & Become, Great Britain Thanks to: Run & Become, Great Britain

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Wow They Jump

Healthy Recipe
At Last - Guilt Free Eating!
Salmon steak with orange-balsamic glaze
Trainers only had to complete a hard 6 minutes of gridiron running up hill, pulse squats with weights, medicane ball situps downhill, squat jumps, bands shoulder raise & weights shoulder raise. Thanks to our team members; Diedrie Trish Michelle Wayno Shaun Shaz

High!

Ingredients

1/4 cup orange juice concentrate 1/4 cup balsamic vinegar 1 tablespoon extra-virgin olive oil 2 cloves garlic, finely chopped 1 tablespoon finely chopped fresh rosemary 1/2 teaspoon salt 1/8 teaspoon freshly ground black pepper 4 salmon steaks (about 6 ounces each) Vegetable cooking spray Preparation Place first 7 ingredients in a large sealable plastic bag. Shake well. Add salmon and refrigerate 30 minutes to 1 hour. Remove steaks from marinade and pat dry with a paper towel. Coat grill with cooking spray and heat on high. Grill steaks, turning once halfway through, until no longer translucent in the center, about 4 minutes per side. Makes 4 servings. Source: Epicurious

Directors Desk Cont.


Continued from page 1
As the afternoon draws on so they become more and more anxious as they know that time is running out and they will need to increase their pace, but their legs are sore and weary. It is the most amazing sight to see these competitors who have been on their feet for almost eleven hours running the last four hundred meters around the oval to the finish line .Some of them need to be helped by fellow runners to cross the line, some of them walk 10 meters and then stop for a rest, walk another 10 meters and rest again and some even crawl the last few meters to cross the line. At exactly 4.59pm and 50 secs the mayor of the town walks out to the finish line, turns his back so that he is unable to see the runners coming towards the finishing line , raises the starter pistol above his head and waits for the clock to strike 5.00pm. At exactly 5.00pm he pulls the trigger and the race is over !!!!!!!! Every year there are runners making their way around the oval or within a few meters of the finish line when the guns goes off to signal the end of the race. It is a heart breaking sight to see a grown man standing a meter from the finish line totally exhausted after running for eleven hours knowing that he did not qualify for a medal by just one or two seconds . The September phenomenon is here again and I have no doubt that thousands of people around the country have chosen this month to start their new exercising routine. All the best Mark Cohen Director

Referrals
Help a friend to have fun reaching their health and fitness goals too! Your friend will thank you and so will we! At Step into Life we value your patronage and the people you refer to our program. In return for your support we would like to show our appreciation by rewarding you with a gift from the national referral program. The national referral program includes every Step into Life venue in Australia. The person you refer can attend at the venue of their choice. The referral gifts: You may choose to receive either 2 movie tickets or a $20 Coles-Myer voucher for each friend who joins Step into Life as a result of your referral.

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VIC
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ACT
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NSW
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Campbelltown Blackwood Gawler (NEW) Golden Grove Magill Mawson Lakes (NEW) Morphett Vale Mitchell Park Mt Gambier Modbury North Haven (NEW) Port Lincoln Prospect West Lakes Henley Beach Hallett Cove Salisbury (NEW) Seacliff (NEW)

SUSPENSION / MISSED CLASSES


Funny thing . . . if you want to enjoy the fitness benefits of the program, you actually have to BE AT THE CLASS. We know there are sometimes unavoidable time conflicts, but we would much prefer you to make up a class than to miss a session entirely. Missed classes need to be made up within the same calendar month, or you will find yourself charged for the extra session. Please call your Trainer if you plan to attend a session other than the one for which you are booked. If you are going away, and require Suspension, please complete a Suspension form, or inform your Trainer in writing at least 24 hours prior to the Suspension period.

QLD
Broadbeach Caboolture Chermside Everton Park Kawana Mackay (NEW) Pacific Pines Pelican Waters (NEW) Runaway Bay Tewantin (NEW) Wilston

WA
Canning Vale Iluka North Beach (NEW) Subiaco Swan View (NEW)

NT
Casuarina

We do it outdoors

Members Benefits
FASTA PASTA KEYSBOROUGH
SOUTH EASTERN CHIROPRACTIC CENTRE
330 CHELTHAM ROAD KEYSBOROUGH 292 CORRIGAN ROAD KEYSBOROUGH ASPENDALE 9769 1999 FAX: 9769 0799 9798 1402 Dr. Jose & Dr. Kevin Denise Robinson Ph: 0411 411 833 bythebaykinesiology.com.au Ph/fax: 9769 1466 Manager: Matthew Ong 9562 4771 Hairdressors: Dominc, Tony & Trish NOBLE PARK - 9547 5977 Manager: Maria 9558 4866 Manager: Anthony www.villagecinemas.com.au 0427 978 860 Remedial Massage Therapist: Donna Fincham 9546 8721 Manager: Gary 9706 8211 Manager: Greg 9547 6712 Manager: Craig 1800 087 374
stepintolife@manchesterunity.com.au

Just show your S.I.L key ring to receive discounts Receive 25% off YOUR MEALS & DRINKS! (not valid on public holidays or on other promotions) Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed Receive 10% of all kinesiology consultations

CAF
NOBLE MENS HAIRDRESSING

SHOP G1 PARKMORE SHOPPING CENTRE 1B FRANK STREET NOBLE PARK


401 PRINCESS HIGHWAY, NOBLE PARK

Receive a FREE hot drink with any meal purchase. Receive 15% off haircut Do colours and ladies hair too Receive 2 FREE weekly movies with any new release movie rental www.videoezy.com.au $6 Bargain Screen & $8.90 New Release Tickets Receive 50% off your first consultations & 10% off consultations thereafter. Receive 10% off all items in store (excluding sale items) Specialists in Asics, Brooks, Nike, Adidas Footwear, Clothing & Equipment Recieve 10% off (discount excludes milk) Receive Special Rates Exclusive KeepFit waiting periods waived for claiming on you training. Conditions Apply. Receive 15% OFF ANY SUBS (limit 1 per person) Spend over $50 and receive 10% off A flat fee of $50 for all visits (ie no initial visit charge of $55). Pensioners of health care card holders get an additional $5 off. This store already gives 20% off Body Building Suppliments, we Receive 20% off all other suppliments Receive first consultation FREE & 10% off second If get 3 things done, Receive the 4th for FREE

Waverly Gardens Village Cinemas

WAVERLY GARDENS SHOPPING CENTRE MOBILE MASSAGE DONNA COMES TO YOU! WAVERLY GARDENS DANDENONG

BUDJET BUYS

17 BUCKLEY STREET NOBLE PARK INFORMATION FORMS AVAILABLE FROM YOUR TRAINER PARKMORE SHOPPING CENTRE SHOP 8 320-326 CHELTHAM ROAD KEYSBOROUGH

machesterunity.com.au/stepintolife

9798 2716 Open till 10pm every night. Owner: Simon 9769 1536 Owner: Andrew 9769 1677 Lachlan Kellaway Clive Pereira SHOP 13 9792 1693 Nutrionist: Steve Ankers 0431 704 406 Nutrionist: Maria Pantelidis

PARKMORE PHYSIOTHERAPY

330 CHELTENHAM ROAD KEYSBOROUGH 236 LONSDALE STREET, DANDENONG ARCADE MARIA COMES TO YOU NOBLE PARK

BE HEALTHY HEALTHY FOODS

NUTRIONIST
Salindas Beauty Saloon

9558 4279 Beautician: Salinda

Waxing, pedicures, manicures & facials

COMES TO YOU!

LONSDALE STREET DANDENONG SPRINGVALE 9547 4774 Michelle Karton

Sells isotionic formulas for nutients that are absorbed quicker than tablets into the CHRISTINE HARPER bloodstream. Receive 10% off GET YOUR BOOTCAMP GEAR HERE! 9792 2578 Members Receive 10% off. Manager: Darren Excluding sale items. We each have a lifetime of treasured moments & there are many ways to remember them. Creative Memories Consultants make a difference in the way people remember, celebrate & connect. Members Receive Extra Free Gift

0417 524 464

Sessions are held at


Wachter Reserve Kingsclere Ave. Keysborough Melways Ref Page 89 E8 Bookings Are required for ALL Sessions

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

6:00 am Toning 7:15am Toning 6:00 am Cardio

6:00 pm Cardio 6:00 pm Toning 6:00 pm Cardio 6:00 pm Toning 7:15 pm Kids

7:15 pm Cardio 7:15 pm Toning 7:15 pm Cardio 7:15 pm Toning

Wet Weather If wet weather, session is still run at the reserve. If wish not to attend when raining please notify your trainer and arrange a makeup session

6:00 am Cardio 8:00 am Cardio 9:00 am Toning

Training Sessions suitable for ages 13 and up, caters for all fitness levels
Cardio Toning Kickboxing Fitball Resistance Bands BootCamp Kids Session A fun and motivational session that improves overall health, heart and lung Fitness. Improves muscular strength and endurance, body tone and shape and postural stability. Self defence moves to combine a cardio and toning workout in one. Excellent for core stability providing effective muscular strength and endurance, body tone and shape. Great all-over body workout using Rubberised Resistance Bands A tough army style, test your limits workout session dates from your trainer. Fun & training for kids for ages 6 to 12 years. First session FREE

Training Session Breakdown ~ What to Bring to Each Session (Fitball, Resistance Band, Boxing Gloves, MP3 Player) MONDAY TONING 6am CARDIO 6 pm 7:15 pm
1ST Oct RESISTANCE BANDS FITNESS TEST 6:30 PM

TUESDAY TONING 7:15am 6 pm 7:15 pm


2nd Oct RESISTANCE BANDS 9th Oct WEIGHTS 16TH Oct

WEDNESDAY CARDIO 6 am 6 pm 7:15 pm


3rd Oct KICKBOXING 10th Oct CARDIO IN PARK 17th Oct CARDIO ON ROADS 24th Oct KICKBOXING 31st Oct CARDIO IN PARK 7th Nov CARDIO ON ROADS

THURSDAY TONING 6 pm 7:15pm


4th Oct WEIGHTS 11th Oct FITBALL 18th Oct RESISTANCE BANDS 25th Oct WEIGHTS 1st Nov FITBALL 8th Nov RESISTANCE BANDS

FRIDAY CARDIO 6 am

SATURDAY TONING 9 am CARDIO 8 am


6th Oct FITNESS TEST 8AM 13th Oct RESISTANCE BANDS CARDIO ON ROADS

5th Oct CARDIO IN PARK 12th Oct CARDIO ON ROADS 19th Oct KICKBOXING 26th Oct CARDIO IN PARK 2nd Nov CARDIO ON ROADS 9th Nov KICKBOXING WEIGHTS FITBALL WEIGHTS

8th Oct WEIGHTS KICKBOXING 15th Oct FITBALL 22nd Oct RESISTANCE BAND CARDIO ON ROADS CARDIO IN PARK

20th Oct KICKBOXING 27th Oct CARDIO IN PARK 3rd Nov RESISTANCE BANDS CARDIO ON ROADS

FITBALL 23rd Oct RESISTANCE BANDS 30th Oct WEIGHTS 6th Nov

29th Oct WEIGHTS KICKBOXING 5th Nov FITBALL CARDIO GAMES

10th Nov KICKBOXING

FITBALL