Step into Life Keysborough

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

December 2009, Issue 39

Local News
December is our last month of our Holiday Competition! th Keysie Competition & Christmas Lunch Sunday 6 Dec. th st Closed December 25 to 1 Jan but theres Bootcamp & th th Powerflex Teasers on Dec 29 & 30 , entry forms for these events are from your trainer. Then January we are celebrating Step into Life Keysboroughs th th 5 Birthday on January 24 .So please keep this date free!

Directors Desk
2009 come and gone.
Dear Members 2009 is about to come to an end and 2010 is almost upon us. Do you realize that it is almost 10 years ago that we were all panicking about the Y2K bug and the problems the year 2000 was going to bring? How times flies, 2009 has come and gone in the blink of an eye. 2009 was a very turbulent year for all businesses and households around the world. The world banking system went into financial meltdown and economists around the world projected negative growth, recession and volatile trading times ahead. These were difficult times we were living in. Having a discussion with one of our franchisees during the midst of this economic turmoil they said to me You know the sun is still going to come up in the morning and I am still going to be here in the park at 6.00am and Im still going to enjoy training my members and if I keep doing this well Ill be right. You know what?, they were right, Step into Life as a group kept doing what we do well and our Franchisees and our Group has grown in size and numbers over this difficult period. There are now 128 Step into Life franchises in Australia and one in New Zealand. We hope to have another 20 franchisees going through training in early January 2010. Our stability and growth over this period can be attributable to our fantastic hard working Franchisees and you our loyal and supportive Members who have helped spread the word about Step into Life. More and more of our new members are joining Step into Life as a result of referrals from current members. This is a tremendous compliment to all our Franchisees and it shows that their dedication and commitment is truly appreciated.

Christmas Vouchers for your Friends & Family

Purchase a Bootcamp/Powerflex/Session present: Each package cost is $48 & with $110 of Value. th BootCamp Teaser held on December 29 7pm or 8pm 1 Teaser BootCamp, (or a session*) 1 BootCamp Dri-Fit Tshirt (or 2 sessions*) Sports Award Certificate for competition of BootCamp Gift Certificate for 3 Step into Life Sessions*
*Have until the end of January 2010 to use these sessions

Powerflex Teaser held on December 30 7pm 1 Teaser Powerflex (or a session*) Gift Certificate for 5 Step into Life Sessions*
*Have until the end of January 2010 to use these sessions

th

Keysie Members purchase one of the above as a gift for someone to receive a Free Bootcamp or Powerflex Session for yourself (great if you wish to do the Bootcamp or Powerflex with your friend) Available to purchase from your trainer.

Timetable
Monday Tuesday Wednesday Thursday Friday Saturday 6:00am Cardio 7:45am Kickbox 6:00am Kickbox 6:00am Toning 6:00am Cardio

PLEASE SEE LAST PAGE FOR CHANGES IN TONING ROTATION

NEW SESSIONS ARE IN BOLD

9:15am Cardio

5:30pm Toning

9:15am Toning 9:15am Kickbox

5:30pm Cardio 4:00pm Kickbox

6pm Cardio 6:45pm Kickbox 6:45pm Cardio 6:00pm Toning

7:15pm Cardio
BootCamp Teaser
Tue Dec 29th 7pm Hard 8pm Easy

7:15pm Toning

Keysie Competition & Christmas Lunch Sunday December 6th 10am & 12:30pm nd RSVP to trainer by 2

Close for Christmas & New years Last session is Thurs 24th 6:45pm First session back is Sat 2nd Jan 7:45am Please makeup these sessions before 25th Dec

To all cardio sessions need to bring your own boxing gloves. Dont have your own? You may purchase one from your trainer. Boxing Gloves Available in S, M, or L For $23 Also available to assist is Polar Heart Rate Monitors Many models available from $120

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. Awards achieved in November: 50 points Yathavan Sriharan Julie Gubbels Graeme Phillips Emilie Cangy Elsa Cangy Ainsley White Theonie White Glenn Lee 200 points Well Done Guys! Joanne Blinco Stuart French Show off your hard Tanaie Wong work by purchasing Sophia Wong your Training Club 500 points awards points shirt Alison Van Rooyen for $22
Directors Desk continued

New Members
Welcome!
Martha Gasper Kim Kulic Jacinta Formoso

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

4 Martha Gasper 12 Jan Cogger 15 Henryka Zabawski 17 Silvana Moslih 21 Yathavan Sriharan
*Book these free sessions with your Trainer
st th th th

th

As we move into the festive season so your time will become more stretched between those Christmas functions, parties and family arrangements. It becomes more difficult to stick to a routine over this period. It is important to try and plan your time so that you are able to attend all your functions but also to make sure that you continue with your normal routine so that you dont start pulling yourself in all directions. Look at your Step into Life timetable and your functions diary and plan ahead so that you are still able to attend your sessions. This may mean attending a morning session instead of your usual evening session or maybe a Saturday morning session instead of a weekday session. If you speak to your trainer they can help you plan ahead. The Christmas period is all about family, friends having a break and taking some time out. From all of us at Step into Life we thank you for your loyal support over the past year and wish you all the best for the festive season. May you and your families all have a healthy and happy New Year and we look forward to seeing you fighting fit in the New Year. Regards Mark Cohen Director

Member Profile
Dorsha Tong
Dorsha has been a member of Step into Life Keysborough since May 2007
Member of the Month Rewards Member of the month will either receive Unlimited sessions* for the month or a $50 S.I.L clothing merchandise voucher* *must be redeemed before the end of the month.

Questions.
Where were you born? China What is your current profession? Medical Receptionist What sport have you been involve with during your life/best achievement? Cross country (in primary school) gor couple certificate for getting 1st and 2nd. What is your favourite naughty treats? sticky date pudding (yummmy) i can have it everyday. What primary and secondary school did you attend? Primary school( golden spring-china) secondary (dandenong high school) What is the nicest thing anyone has done for you? my family(especially my mum) What is something we would have never guessed about you? will see it one day What is your goal for the next six months exercises or other? walking every day with my two kids and our dog(lulu) Interest and hobbies? cooking, shopping and some (me time) What is your favourite session and what results have you seen since starting SIL? cardio(time trial) since i started SIL i feel healthy and sleep better.

Events What is happening? Id love to join in!

WHEN
December 6th Sat Dec 12th Sun Dec 20th Tues Dec 22nd December 25th to st January 1 Tues Dec 29th

DETAILS
Keysie Competition & Christmas Party many games All Keysie members compete in teams FITNESS TEST Achieve your Goals, Create more targets to hit! Step into Life Keysborough is closed
Please makeup these sessions before 25th Dec

TIMES Compete in teams 8am Sat 7pm Sunday 6am Tuesday

Have a great break, refreshed for 2010!

Last session is Thurs 24th 6:45pm First session back is Sat 2nd Jan 7:45am

Wed Dec 30

th

Sun Jan 24

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BootCamp Recruits Beach Teaser Work hard with our once off BootCamp Next Bootcamp package is in Feb 2010 Powerflex Teaser Stretch it out with a pilaties & yoga based session. Entry forms at sessions. Step into Life Keysboroughs 5th Birthday Party!

7pm - Navy Seals 8pm - Recruits 7pm at Wachter Res.

Details yet to come

Merchandise
Have a look at our great new Step into Life products. Great for Christmas gift ideas. www.stepintolife.com/treat-yourself.php

Coffee Mug

Sports Towel

Toiletry Bag

122cm long 62cm wide

$12.00

$15.00

$15.00

Health & Fitness Article

CURE BACK PAIN AND IMPROVE POSTURE
The number of people consulting their doctor about back pain has risen in the past 10 years. It is estimated that by the age of 60 nearly 3 in 4 people have back pain with men being the greatest sufferers. The Number one cause of back pain The majority of people suffering from back pain have weak core muscles and poor body alignment. This can be mainly attributed to lack of exercise and sitting down too much. The majority of people in this day and age have desk bound jobs. A typical day for most people goes like this: Sit down on the way to work (car, bus, train etc) Sit down all day at work Sit down on the way home from work Sit down and watch TV after work Sitting on chairs with back supports for long periods of time makes your own back support (core muscles) switch off and weaken. In addition, most sitting scenarios promote poor posture by tightening and shorting some muscles, and simultaneously weakening and lengthening others. Poor posture and weak core muscles result in a greater activation of certain back muscles in an attempt to stabilise the spine. This is a compensatory mechanism which overloads the muscles in the back ultimately causing pain... How to cure your back pain In order to relieve back pain you need to strengthen your core muscles. Your core muscles are composed of the transverse abdominals, obliques (internal and external), pelvis floor, lower back and diaphragm. In a balanced body these core muscles are activated when you perform any type of movement. The problem is that most peoples core muscles are so weak that the brain struggles to activate them during these movements. To address this you need to perform specific core strengthen exercises on a regular basis until they are sufficiently strong. How to improve posture You can simply try to remember to stand up or sit up straight to improve your posture. However, this can be a challenge when certain muscles are tight and others are loose effectively keeping you in the poor posture. So to break out of this you need to stretch the tight muscles and strengthen the weak muscles. When this has been successfully achieved the body will go back into alignment. Potential Problems Although I said you need to strengthen your core muscles, if exercises are performed with poor technique and are in an inappropriate level of difficulty, you can cause more harm than good. Also knowing which muscles to stretch and which ones to tighten to improve posture is important. If this is done incorrectly, not only will your posture not improve but it may actually cause you more pain. How to avoid the dangers The best way to avoid these potential problems is to have a core and postural assessment performed by a specialist. After such an assessment they should prescribe specific exercises that are at the right level to strengthen your core and specific stretches and strengthen exercises to improve posture.
Author reference: Rob Jeffers Article from Article Health and Fitness

Healthy Recipe 1
At Last - Guilt Free Eating!

Orange Muffins
Serious bootcamp teams feel empowered by their team mates

I see you, lookin at me, lookin at you

Cooking Time: 12 15 minutes Serves: 12 INGREDIENTS

1/2 teaspoon Bicarbonate soda 1 Egg (lightly beaten) 2 cups Flour (self raising) 2 tablespoons Marmalade 1/2 cup Orange (freshly squeezed orange juice) 1/4 cup Sugar 1/2 cup Yoghurt (low fat vanilla)

Our youngest Yathavan workin hard

As the weather is getting hotter, so are our bodies! hehe in ways more that one please bring your sweat towel to sessions so that others dont have to feel YOUR heat too.

Such tough posers

METHOD 1. Pre-heat oven to 200C. coat a 12 cup muffin tray with cooking spray. 2. Sift the flour and bi-carb soda into a medium bowl. Combine the yoghurt, orange juice and sugar and add to the flour. Add the egg and stir to combine, being careful not to over mix. 3. Spoon mixture into the prepared tray and bake for 12 to 15 minutes. 4. Heat the marmalade in the microwave for 30 seconds. Brush over cooked muffins. Source: www.nutritionaustralia.org

Recruits march on Land, Sea & .Air?? Soph & Robbie mid air to land for their commando roll.

Its the Henny & Benny Commando Roll!

First Timers! Congratulations Sam Von Dincklage Sophia Wong Henny Setiabudi # of Bootcamps 20+ Holians 30+ Marshall 40+ Formoso

To get results our bodies need variety & challenge of training. Bootcamps are different to sessions as they are a team orientated, an army style driven activity held on the beach for 1 hour. Take part in Bootcamp Teaser December 29th We have 2 running on our break period, we have an easier one for first timers & lower fitness categories & we have a harder one for more experienced bootcampers & higher fitness categories. Fill out a Bootcamp form to enter, available at sessions. 7pm Hard BootCamp 8pm is an Easier one Those that are more experienced and want the challenge may decide to do both?

The dedicated recruits in the scorching heat th for the 100 bootcamp!

Healthy Recipe 2
At Last - Guilt Free Eating!

Referrals

Thanks for Referring Your Friends 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.

Fabulous Frittata

The referral gifts:

Serves: 4
When I am short on time but still want to serve something up for my family that is nutritious and satisfying, I often end up with a variation of sorts on the recipe below. If you dont have the veggies listed below just throw in whatever you think would make a good combination. The addition of rice or pasta really adds substance to this dish. 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.

INGREDIENTS 6 eggs 200g light cream cheese 100g cooked rice, noodles or spaghetti 3 spring onions, chopped finely 1 red chilli, seeded and chopped finely 150g snow peas, shredded 5-6 asparagus, trimmed, blanched and cut into thirds cup frozen peas A handful of fresh basil Salt and black pepper METHOD Preheat grill to 200C. Whisk the eggs together with the cream cheese until well combined. Add the rice or pasta, spring onions, chilli, snow peas, asparagus, peas and basil and stir to combine. Pour into a non-stick frypan (24cm) and cook over lowmedium heat for ~10 minutes. Place under the preheated grill and cook for another 6-8mintues or until lightly browned. Slice and serve immediately. Nutritional Information Energy (Kilojoules) Carbohydrates Protein Fat Per serve 1126KJ 10g 15g 18g

OR
http://www.stepintolife.com.au/tell-a-friend member.php

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

SUBSCRIBE & SAVE OVER 43%

Treat yourself and your partner, mate or even your neighbour and 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 anytime, no questions asked!

SAVE yourself over 43% www.subscribetoday.com.au/8201

Fresh Right Now

Planning your shopping? Want to eat healthy but cant keep track of the fruit & veggies in season?

Prepared by: Vicky Kuriel BSc.(Exercise Physiology), Master of Nutrition & Dietetics (APD), Sports Dietitian

www.FreshRightNow.com
The easy way to find out what is in season.

Members Benefits Discounts & Offers

Our Health Professionals
MOBILE COMES TO YOU 0427 978 860

Please support our national and local traders,

and take advantage of the discounts they offer. Simply, show youre Step into Life key ring to the staff of participating outlets.

Our Entertainment
401 PRINCESS HWY, NOBLE PARK 9547 5977 Receive 50% off the Ezycard (get it for $4.95) With Ezycard: New Release for a $1 less Weeklies For only a $1 Retail DVDs For 10% off Receive 20% off

Receive 50% off your first consultations & 10% off consultations thereafter.

Receive concession rates.

PARKMORE OSTEOPATHY 159 KINGSCLERE AVE, KEYSBOROUGH 9711 7562

DANDENONG SKATE CENTRE

41 PRINCESS HWY, DANDENONG 9794 8039

Receive 10% off all consults. Rebate available with Manchester Unity
Chelsea Denise Robinson ~ 0411 411 833 SOUTH EASTERN CHIROPRACTIC CLINIC 292 CORRIGAN ROAD KEYSBOROUGH 9798 1402

KINGS COMPLEX
366 BOUNDARY RD 9558 3222 366 BOUNDARY RD, DINGLEY

Receive 10% off Receive 15% off Members Prices & $5 off membership Members receive 2 Games for $15 (usually $20) (works out to be 25% off) Receive Extra Free Gift

Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed

LE MANS GRAND PRIX

11-55 WATERVIEW CLOSE, DANDENONG STH 8787 8178
11-55 WATERVIEW CLOSE

receive 10% off all consultations

159 KINGSCLERE AVE, KEYSBOROUGH 9711 7562

Cnr Nepean Hwy & Warrigal Rd, 9583 1244

1800 087 374

Receive Special Rates & Exclusive KeepFit waiting periods waived for claiming on your training.

SPRINGVALE

9547 4774

www.mycmsite.com.au/michellek

Our Food
FASTA PASTA KEYSBOROUGH
330 CHELTHAM ROAD, KEYSBOROUGH
Receive 25% off total bill. Max $20 off.

Our Needs
Get the right footwear

20% OFF FOOTWEAR Receive a FREE hot drink with any meal purchase. (effectively works out to 20% off)
SPORTSMART Ian Street, NOBLE PARK 9548 5188 (at Noble Park store only)
Keep your Kids Active with the Outdoor Fitness Program for Kids

CAF
SHOP G1 PARKMORE SHOPPING CENTRE 9769 1466

FREE bottled water or yoghurt with every sub/wrap purchase

NOBLE PARK - Cnr Douglas St & Heatheron SANDOWN Cnr Princess Hwy & Browns Rd

(effectively works out to 20% off)

0422 248 283

SOUTH EASTERN SUBURBS

Receive 25% off the session fees 20% off the Retail Price & ongoing nutritional assistance
Fat burning & Weight gaining packs available also

Mehfil
Indian Restaurant 9798 7544 291 Corrigan Road, Keysborough Mordialoc Kebab 9590 9154 204 Lower Dandenong Road

Receive 20% off Sunday to Thursday Evenings Open 5pm to 10pm Cash Only

Kebab & Can for $8 (works out to 15% off)

Specialising & Consulting in Nutrition & Supplements

Become a Trainer
Get qualified

Franchise Directory
NSW
Albury Baulkham Hills Blacktown Blakehurst Collaroy Coogee Cranebrook Drummoyne Earlwood Enfield Frenchs Forest Glebe Glenbrook Glenmore Park Kellyville Manly Miranda Parramatta Peakhurst Penrith Queens Park Rose Bay Rushcutters Bay Sans Souci Shellharbour St Clair St Ives Sutherland Terrigal Warners Bay W. Pennant Hills Willoughby

SA
Novar Gardens Campbelltown Blackwood Gawler Golden Grove Flagstaff Hill Kensington Gardens Mawson Lakes Mitchell Park Mt Gambier Modbury Northgate North Haven Prospect West Lakes Henley Beach Hallett Cove Seacliff Unley/Goodwood

VIC
Cheltenham Cranbourne Croydon Doncaster Essendon Eltham Elwood (Jan 2010) Frankston (Jan 2010) Glen Iris Greensborough Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Lilydale Malvern East Mill Park Moonee Ponds Mordialloc Mornington Mt Waverley Murrumbeena MT Eliza Oakleigh (Jan 2010) Pakenham Port Melbourne Reservoir Richmond Ringwood South Yarra St Kilda Sunbury Templestowe Thornbury Torquay (Jan 2010) Vermont South Wantirna Wellington - Sale Werribee Wheelers Hill Williamstown Wodonga Yarraville

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 an obligation free information session. We will tell you how easy it is for you to become a qualified Personal Trainer.

We have Franchise territories available throughout Australia and

New Zealand. If you know any trainers or people with an interest in health and fitness that would love to run their own Franchise business, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Franchise owner.

WA
Alexander Heights Canning Vale Carine Cockburn Ctrl Edgewater Iluka Margaret River Stirling South Perth Swan View Quinns Rocks Willetton Wembley

Toning Rotation what to bring to toning sessions

PLEASE NOTE THE CHANGES IN THE ROTATION IS WEEKLY NEXT YEAR THEY ARE MONTHLY
NOV 30
TH

QLD
Broadbeach Buderim Caloundra Everton Park Forest Lakes Kawana Lockyer Valley Mackay Morningside Runaway Bay Stanthorpe Wilston

to the 5 DEC

th

DEC 7

TH

to the 12

TH

DEC

DEC 14

TH

to the 19 DEC

th

VIC
Balwyn Beaumaris Bentleigh Berwick Box Hill Camberwell Carlton Caroline Springs Caulfield Chelsea

FITBALL

BANDS

WEIGHTS

JANUARY TONING SESSIONS ARE WEIGHTS FEBRUARY TONING SESSIONS ARE RESISTANCE BANDS MARCH TONING SESSIONS ARE FITBALL
Dont have your own? Youll need one. You may purchase one from your trainer...

Fitballs 55cm Blue or Green $50. 65cm Blue or Green $59. 75cm Blue or Green $65.

50 00 00

Resistance Bands Green (Light) $30 Red (Medium) $32 Blue (Hard) $37

New Zealand
Auckland Browns Bay

We do it outdoors