Step into Life Keysborough

Phone: 0423 852 262 Email: Keysborough@stepintolife.com

April 2012, Issue 67
Aqua Bags

Vision
Step into Life was founded in Australia 1995 but became a global brand when the first franchise was launched in New Zealand in 2009. That growth was further solidified with the launch of the second franchise in Auckland and the securing of a Master franchisor for New Zealand in 2012. We recently embarked on a journey to re-visit the SIL vision, mission and values and make sure that our vision truly represented the brands current focus and encapsulated the thoughts, feelings and aspirations of all those involved in the growing Step into Life brand. I am pleased to share with all Step into Life members the Step into Life company vision, mission and values (please see page 2). I would love to hear your feedback and experiences with Step into Life and if these experiences have been captured in our visions, mission and values. Please email me at step@stepintolife.com.au Ropes, aqua bags, agility ladders and new medicine balls. Have you ever trained with a battling rope? Well, you soon will be. Check out the video on the Step into Life Youtube channel www.youtube.com/silcommunity demonstrating some of the exciting new rope training coming to all the Step into Life franchises. Get involved in the new revitalised training programs including the endurit™ program and give these great ropes and aqua bags a try – you’ll love it. Also new to all Step into Life franchises are agility ladders in cardiomax™ and handle medicine balls in toneup™, your trainers have received great training programs to get your heart rate up to a whole new level and your muscles even more toned – ENJOY! Train well and enjoy doing it outdoors. Regards Larry Cohen Director
step@stepintolife.com.au

Medicine Ball

Quick Step Ladder

Battling Ropes

VISION
To be the world leaders in group outdoor personal training, recognised for building and inspiring fitter and healthier communities.

MISSION
We will continually apply our world class knowledge and leadership to improve the wellbeing of every community through fun, fresh air, encouragement and inspiration in personal fitness. Through each community we inspire, we will take one step closer to our vision.

VALUES
We strive to gain a clear and realistic picture of each individual’s personal fitness goals, and then match our proven programs to help them succeed. We do everything in our power to deliver the desired fitness outcomes of every individual.

PROMISES = PROGRESS
We make a promise to every individual that through Step into Life they will have access to a range of world class fitness programs, tailored and delivered to help them each achieve their own long term fitness goals. We are our word – we keep our promise – and proof is in the progress…in every action we take that leads to the positive results we see every day.

COMMUNITY, COLLABORATION & COMMITMENT
The success of our business is based on the strong connections and aligned vision we share with our franchisees, members and local communities. We cherish, protect and develop those relationships wherever and whenever we can.

FUN, FITNESS & RESULTS!
We believe what we do matters. We are dedicated to promoting fitness in a fun, friendly and effective way. We love to contribute to healthier, happier lives, and this is reflected in everything we do.

Step into Life Programs
The ultimate outdoor training session for building maximum fitness, burning calories and increasing endurance. This session ensures massive cardio variety using different terrain, intervals, games, buddy cardio and cross training catering for the first time exerciser to the super fit and marathon runner.

The ideal outdoor full body strengthening and sculpting session. Using a vast array of tools like the great outdoors, dumbbells, resistance bands, fit balls, your own body weight and more to work all muscle groups and create the ultimate firm body. The empowering outdoor cardio and strength session combining boxing, kicking and self-defence techniques. Punch, kick and jab your way through a fun and highly motivating session that will calorie burn, build strength and leave you with a healthy sense of achievement – no previous experience required.

The ultimate session to improve your core strength, posture and muscle balance. A fit ball used outdoors and combined with dumbbells and cross training, makes this a fun and exhilarating workout guaranteed to raise a sweat no previous experience required.

A dynamic strengthening and stretching session enhancing muscle tone, core strength and flexibility. Inspired by pilates and yoga, this session will tone your body, provide postural strength, injury prevention, flexibility, balance, clear the mind and relieve stress.

Test your limits! An inspiring cross training session using boot camp style drills to mould you into shape. The outdoors provides the perfect environment to use weighted bars, ropes, medicine balls and buddy drills to maximise fitness improvement, while strengthening and toning your body. Work as a team and leave feeling pumped!

Experience the ultimate group outdoor motivation and reach new targets with our fun run training program. Feel the exhilaration of crossing the finish line with your trainer and fellow members supporting you all the way - you'll be surprised what you can achieve, and what fun it can be!

Timetable & This Month
    See our Awards Page for our current Testimonials! Member Benefits Meeting on 14 April 10am
(this will be at Dandenong South Primary School Hall)
th

15 April,1pm our SiL Keysie Fun Run 16km & 21km
(need some volunteers to help us run this event on the day )

th

Endurit package begins 21 April
(entries for the first one close April 14th)

st

Wachter Reserve Day Out Sunday 29 April 11am – 4pm Wachter Reserve, Kingsclere Ave, Keysborough (across from Parkmore Shopping Centre) Event highlights:

Monday Tuesday Wednesday Thursday Friday Saturday
6:00am boxkick™ 6:00am cardiomax™ 6:00am toneup™ 6:00am cardiomax™ 8:15am boxkick™ 9:00am coreball™

6:00pm powerflex™ 6:00pm toneup™ 6:00pm cardiomax™ 6:00pm toneup™

7:15pm cardiomax™ 7:15pm toneup™ 7:15pm boxkick™ 7:15pm toneup™

        

Don’t have your own boxing gloves?
You’ll need them for boxkick sessions Boxing Gloves $25 in S, M or L, Standard or Fingerless
Please see pg. 13 for what you need for toning sessions & when

Live music and dance groups featuring Police Band Code One, Paper Dreams, Vardos and Cook Islands Royal Polynesian Dance Team; A live performance by Saskwatch Roving performances by Margarita Enchilada and Adventure Club Family activities including art and craft, a scout campsite, badge making and 'the great wall of buckets’ Mini sports clinics and an inflatable squash court Free rock climbing wall A jumping castle Interactive art displays Food and market stalls

Much more!

Merchandise Look great in one of these styles
Ladies ¾ raglan t-shirt Ladies cap sleeve t-shirt

Cotton Training Club Special! Only $10.00 each

$24.00

$24.00

Go to www.stepintolife.com/treat-yourself.php to view more great specials!

Local News
March was a BIG month. BIG runs, BIG obstacles & BIG mud. Alot of mud? Alot of BIG mud! Oh & chocolate – ALOT of chocolate!
Speaking of chocolate, we hope everyone had a fun & safe Easter & now it’s time to get back on the wagon & train off all that “seemed yummy at the time but now I feel guilty & bloated” chocolate!

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 50 points Helen Radisic 200 points Andy Nisbet 1000 points James Donaldson Alun Roberts

We warmed up with Tough Bloke/Chick, got pumped with our distance training & then it was here – TOUGH MUDDER! With a very early wake up call, team uniforms & cheerleaders ready to go, death waivers (yes DEATH waivers) handed over, & some nice loud OHHH AHHH’s to scare away any last minute nerves – it was ON! Tyres, ice, walls, mud, hay bails, cargo net, fire, logs, mud, skate ramp, electricity. SO MUCH FUN! Check out the pics later in the newsletter - & definitely put your name down for next year because it is gonna be HUGE! The day after Tough Mudder was Run for the Kids. We had Liz Stewart down there representing Keysie & she did an awesome job! 14.38km’s in 1.21.49! Such a great effort, Go Liz!

New Members
Welcome!
Jess Field Yasamine Moslih

Member Birthdays
Happy Birthday!
1 - Monica Homans st 1 – Aaron Edwards th 6 – Sharleen D’Cruze th 8 – James Berry th 8 - Michelle Wachter th 18 – Antonella Grech th 19 – Angela Hatzis th 19 - Angela McCrory th 20 – Zera Raman th 20 - Simone Mckenzie th 20 - Nicole Lee th 24 – Gillian Grigg th 27 – Christine McArdle
st

Member Profile
Celestine Pau
Cel has been a member of Step into Life Keysie since 14th January 2011

Cel’s Keysie Achievements:
# of Sessions: Over 140 sessions! & 1 Fun Run

Questions
Where were you born? I was born in Sibu, Malaysia What is your current profession? I am a Client Service Associate working at Computershare.

Events
MAR 31ST & APR 1ST APR Sun 1st APR Sat 14th 16km army obstacle course, do it in teams! See our team sheet at sessions for more details So far 20 Keysie Members are competing in Australia’s First!

Run for Kids 2012

www.r4k.com.au

What sports have you been involved with during your life/best achievement? I was very active when I was younger. I enjoyed playing all sorts of racquet sports. At uni, our team came in 3rd place in table tennis in the uni olympic games. I was very proud to have achieved that. What is your favourite Step into Life session? My favourite SIL session is kickboxing. Good way to take out your frustration especially after a long week at work. What is your favourite naughty treat when your trainers aren’t looking? The worst naughty treat for me is KFC but I do enjoy all sorts of food. Portion size is my worst enemy. What are your top 3 goals you would like to achieve? My number 1 goal is to loss weight then get toned & fit. What goals have you achieved at Step into Life so far? So far I have achieved by getting off the couch and getting active :) Also I did my first fun run last year. A great achievement on my part especially when I don't even like running.

 

5.2km Walk/Run 14.38km Run

Benefits Meeting held by Correct~Fit for Keysie Members at our hall (DSPS primary school)

Learn which exercises & stretches will benefit YOU, which will harm you and what will improve both your posture & energy. 10am.

Package begins Saturday, April 21st, 6am Register by April 18th APR 15th
Keysie Fun Run – Free to all Keysie Members 16km & Half Marathon, officiated & held by our own keysie members & trainers.

Important Fitness Assessment
MAY 13th

7pm Monday, Apr 30th 6am Friday, May 4th
4km & 8km Run/Walk Support our members!

MAY 26th July 15th

Winter Lunch for Keysie Members

Group get together where we plan our winter training & set our targets and inspire each other 5km Walk/Run 10km Run Half Marathon

JUL Sat 21st AUG SEP

STEP INTO LIFE 2012 KEYSIE BALL!
Sandy Point Half Dingley Dozen Spring into Shape #1 De Castella Melbourne Marathon Spring into Shape II Keysie Competition

Our 2nd Keysie Ball, open to our members & their partners & supportive friends for a great night of dancing, awards & dress your best!

OCT NOV

5km Walk/Run, 10km Run & Half Marathon 6km & 12km 4km, 8km & 12km 5km, 10km & 15km 10km, Half & Full Marathon 4km, 8km & 12km

Health & Fitness
The balancing act
You’ve toiled in corporate jobs, worked at home to keep your family’s sanity and health in place, tended to the toddlers and family alike. Now it’s time to shift your focus to YOU. How many times have you stopped during the hustle and bustle of the day and thought about yourself? After all, you’re the head of the home department and you rock at your job. But to maintain calm in a stressful lifestyle, you got to be thinking about your fitness and as the basis to good balance in your life. Here are a few tips to help you stay fit and manage the balancing act: 1. Get moving: Go out in nature and spend at least 35-40 minutes a day. If you pick a time at dawn, it’s even better. Most of us have a tendency to excuse ourselves from exercising during evenings and after work. Enjoy a walk, a run or a ride on your bicycle to boost your fitness levels. 2. Choose high intensity: Walking at a moderate speed will not be as effective as doing so faster at a higher intensity. When possible, pick higher intensity workouts as they do a much better job at keeping you fit. 3. Replace negative impression about yourself with self-supporting ones: Be kind to yourself. As a mother/farther, sister/brother, wife/husband and aunt/uncle, you’ve been lovingly giving away too much. On the flip side, this could lead to emotional instability with repressed feelings of anger, self-doubt and sadness building up. Always be self-supportive and think positively about your body image. Don’t think “My bum is so big”. Replace it with “I did so well at the group training this morning and I am improving each day!” Love yourself first. 4. Exercise socially: Research proves that even exercise haters enjoy working out in a group than alone. If you find doing it solo too boring to initiate, there are a plethora of options available for you to choose from. In a group, you can enjoy lasting friendships, the good company of uplifting people and training with a motivational trainer.

5. Don’t just focus your calorie-intake: Not all calories are made equal and our bodies react differently to those high in trans-fat than those from natural foods. Look at nutrition holistically rather than getting obsessive about your calorieintake. Choose healthier options as an overall shift. 6. Build downtime in your schedule: Go on a date, shop with friends or catch up with family. Don’t ignore the power of a short break during a busy day. If you have a date with your partner or a night out with friends marked in your schedule, you will have something extra and positive to look forward to. 7. Consider hiring help: Take a closer look at your daily errands and think the list through. Do you think you’ll be better off hiring a kid to mow your lawn? Or get a nanny to help you with the toddler? Don’t be harsh on yourself by doing everything. If you don’t like the price tag on services, why not barter them instead? Cook and prepare meals for a friend in exchange for their babysitting or negotiate household chores with other members in the house. We can sometimes get stuck with the philosophy of “give before take” and tend to neglect our own needs in the face of needs of others. Think “win-win” instead. So do not take up every little task in the house and at work or try to become a perfectionist as this may hamper your overall well-being and happiness. Always remember, “Good enough is the new perfect.” – Becky Beaupre Gillespie and remember that balance is the key. Give a mother/farther, sister/brother or friend a boost this month by bringing them with you to your next Step into Life session or by surprising them with a Step into Life gift card. A Step into Life gift card is a perfect idea for this Mother’s day which is just around the corner!

Habit
I am your constant companion. I am your greatest helper or your heaviest burden. I will push you onward or drag you down to failure. I am completely at your command. Half the things you do, you might just as well turn over to me, and I will be able to do them quickly and correctly. I am easily managed; you must merely be firm with me. Show me exactly how you want something done, and after a few lessons I will do it automatically. I am the servant of all great men. And, alas, of all failures as well. Those who are great, I have made great. Those who are failures, I have made failures. I am not a machine, though I work with all the precision of a machine. Plus, the intelligence of a man. You may run me for profit, or run me for ruin; it makes no difference to me. Take me, train me, be firm with me and I will put the world at your feet. Be easy with me, and I will destroy you. Who am I? I am a HABIT! Anonymous

6 traps that put you off track
You’ve started your shape-up program and have made some changes to your eating and physical activity habits. Now it’s important to avoid the traps that can undo all your great work. Here are some common ones: 1. Impatience – Expecting quick weight loss and not getting it can cause frustration. Make sure you set realistic goals. It has probably taken many years to gain weight, so even if it takes a number of months to lose it, you’ll be enjoying the new fitter, healthier you from day one. 2. Relying on willpower – Relying on willpower alone to stop yourself eating too much often backfires. Build healthy habits and a leaner environment over time to complement your natural resolve. 3. Testing yourself – Throwing yourself into challenging food situations too soon in your program can dint your confidence. For example, it may be better to avoid cooking that chocolate cake for the kids if you think you might sample it during the process. 4. Trying to be perfect – Striving for the perfect diet or exercise routine can have the opposite effect if you find achieving it is more challenging than you expected. Remember, ‘life happens’ and flexibility is the key to maintaining a healthy diet and activity pattern. 5. Taking a break – Allowing yourself to take a complete break from regular activity for a month or more, thinking you’ll get back into it is just the type of thinking to avoid. As little as two weeks appears to be the danger period, after which exercisers become non-exercisers for good. 6. Thinking you know enough – Information and education about the risks of excess body fat, healthy foods and the benefits of regular exercise are often not enough. You also need to monitor your progress, have practical strategies for managing difficult situations and get encouraging support. It’s the complete package that really works. With eating, activity and weight management, changing the way you think is just as important as changing what you do!

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

Terri’s story Step into Life Oakleigh Victoria
It all began in July 2010. I weighed myself one day and was disgusted. I was 120kg. Not my heaviest mind you. A few years earlier I was 127kg and was even more disgusted. I did the Tony Ferguson program lost 27kg, stopped following the program and put back 20kg of the 27kg lost. Hence my second starting weight of 120kg. So I began my own weight loss program. I took the clothes that were hanging on my exercise bike off and actually started to use the bike for what it was meant for – exercise. I began to eat better, especially at work. I work at a supermarket so impulse snacking is quite easy. There’s a lot to choose from when you want a quick bite to eat. One day in March 2011, I brought my car in for a service near Brandon Park shopping centre. I lived in Huntingdale at the time. I decided to walk home. It was a 6km walk, which I worked out later with the car. Nearly home, walking along Princes Hwy on the opposite side of the road to the footy oval, I noticed some people and a bunch of fit balls. So I decided to cross the road and go check it out. I walked around the oval having a look at what they were doing. It looked like fun. I took down the number and gave it a call when I got home and left a message. I got a call back from Koula and while having a chat I found out that we went to the same high school and she knew my brother. Small world! We had a talk about what I’d already been doing and what I wanted to achieve. I decided to do a free trial session the following Monday morning. That was March 28, 2011. And that’s where my Step into Life Oakleigh story begins. My first session was “the bridge”. My muscles didn’t know what hit them. But I went back for more. 3 sessions per week. 2 cardiomax™ and 1 toneup™, which I still do today. I was around 106kg when I started Step into Life. Part of my excess baggage was gone so now it was time to shed even more. At the start of the Biggest Loser challenge this year, I weighed in at 91.4kg – I’m still not quite sure if the scales were correct that day – so over 14kg lighter and the smallest I’ve been in my adult life. My time with Step into Life has been awesome. I’ve met some wonderful people and done some amazing things. Like just the other day, I jogged all the way around the oval without stopping. First time ever. It was great, even though for a moment I thought I may have needed an ambulance. But that feeling didn’t last long. I enjoy all training sessions – cardiomax™ and toneup™ and even endurit™ which I did for the first time the other day in 36 degree heat and survived.

I’ve had a few minor injuries during my time. But with Koula’s help I’ve been able to work through them, recover and continue my training. Koula knows what I can and can’t do and when I can and can’t do them, but pushes and encourages me that bit more each session, which makes me push that bit harder. I really enjoy hitting the training milestones. Each club training club t-shirt gets smaller and smaller. My first t-shirt was an XXL, 200 was an XL and 500 was an L. I’m now looking forward to achieving my 1000 club training points, along with all the sweat –rain, hail or shine. Bring on the medium t-shirt! Recently I’ve been told by people that I’m “skin & bones” and “tiny” which I’m far from, but absolutely love the compliments. It makes me more motivated. Step into Life has changed my life. I’m the fittest and healthiest I’ve been in over 15 years and I intend to continue this lifestyle for many years to come. Terri Bertazzon, member at Step into Life Oakleigh, Princes Hwy Reserve.

Step into Life Byron Shire, NSW First ever endurit™ recruits

Step into Life SA In a combined endurit™ session with Golden Grove, Mawson Lakes, Salisbury & West Lakes

Step into Life Rose Bay, NSW Summer Series Race 3

Step into Life Bassendean, WA coreball™ and boxkick™ sessions

Step into Life SA In a combined endurit™ session with Golden Grove, Mawson Lakes, Salisbury & West Lakes

Keysie’s
Tough mudder
Andy Nisbet First Session – 10th October 2011 Total # of Sessions - 53 Fitness Tests – 2 Tough Mudder 2012 James Donaldson First Session – 6th January 2011 Total # of Sessions - 166 Fitness Tests – 7 BootCamps (endurit) – 19 3 Teaser Alun Roberts First Session – 18th March 2010 Total # of Sessions - 219 Fitness Tests - 3 BootCamps (endurit) – 15 3 Teaser 4 Recruits 3 Marines 5 Navy Seals Running Package – 2 Tough Bloke 2012 4 Recruits 5 Marines 5 Navy Seals 2 Commandos Running Packages - 3 Keysie Competition 2011 Tough Bloke 2012 Tough Mudder 2012

Silky mud cracks & keysie commandos

So next year...... will it be your turn? Feb 16th

Silky mud cracks

Keysie’s Inspirations
I have absolutely surpassed what I expected to achieve when I joined Step into Life Keysborough (SILK). I had a gym membership but had been feeling for a while that it wasn’t fulfilling all my needs, that I needed something more. I had discovered running and oddly found that I was enjoying it but I had reached a point where I had questions for which I needed answers in order to progress past a slow jog on a treadmill and after becoming increasingly frustrated with the lack of interest and support my gym provided in this area, I made the decision to look elsewhere, before I gave up running altogether. Joining Aaron and Jess at Wachter Reserve has opened up a whole new world for me, even beyond running. I was thrilled to complete my first 10km run, then amazed even myself when I finished a half marathon. This year has been particularly exciting for me as I completed the Tough Bloke/Chick challenge in March, my first obstacle course event. I never, in my wildest dreams thought I could do such an event, let alone complete every obstacle. I then joined a team of other ‘Steppers’ and together we successfully crossed the finish line at Tough Mudder. A 20km endurance event – something I never, ever thought possible. The Step into Life Trainers, Aaron and lovely Jess, and of course the other members, from all walks of life who train alongside me, constantly inspire me to do things I never thought possible. Personally, I know without a doubt that the encouragement and support offered in this environment is a contributing factor to the success of my training. I know I am a happier person when I am working out and that my achievements are important to the rest of my SILK family too. Completing events that I once thought were impossible, makes me realise that the only limits I have to accept are those that I put on myself. My personal achievements are made all the more enjoyable as I get to share them alongside members of my SILK family. We do it together, outdoors!! I can’t wait for our next adventure! Katrina Armstrong

April 2012
Since starting SiL I've wanted to become a fitter, healthier and to establish habits beneficial to my overall health and well-being. With the help of Jess and Aaron I've been able jump not only two fitness categories (from a 4 to a 6) but I've also established a confidence to challenge myself physically with events like Tough Mudder that I couldn't have dreamed of doing 12mths ago. I've also achieved my goal of weight loss and control over my weight which I never thought I could have. This progress has also just made me want to go harder at training as I can see the success and results. Since training with Az and Jess my quality of life has definately improved. I'm finding myself not only achieving but attempting things I never thought I could achieve. I've found a new enjoyment out of exercise and no longer see it as a chore but a way of life and also now a hobby I get restless without. I definitely have noticed a lifestyle change as I find when I don't train at SiL I miss it. Previously I was not one to be sad if I couldn't exercise or be active but now it's a part of life. Working in an office all day it is now a great stress relief and great way to get out in the fresh air (yes even in the winter months). It is important to keep up with this for me not only for my sanity but for my health and quality of life. I think to be what I dream to be I need to continue to challenge myself and not fall into a 'comfort zone' with training due to coming as far as I have. I need to continue to follow the guidance my Jess and Az (as i know they'll push me whether i like it or not) :) as they have gotten me to where I am today and I know they'll get me even further to where I'd like to/ dream to be. Tegan Berry

Keysie commandos

Healthy Recipe
At Last - Guilt Free Eating! Asian Style beef & egg salad

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

Serves: 2 Ingredients
        

Prep: 10 mins

Cooking: 10 mins

2 eggs ½ bunch water cress 150g lean rump steak 1 lebanese cucumber, halved, seeded and sliced 100g grape tomatoes, halved 100g snow peas, sliced 2 green onions, finely sliced 1/8 cup coriander leaves, roughly chopped 1 Tbs lime juice + 1 tsp peanut oil + 1 tsp fish sauce + 1 tsp finely chopped red chilli + 1 tsp brown sugar Wash and dry the watercress, pick sprigs and discard thick stems. Spray oil on non stick pan and cook steak over medium heat for 3 min each side. Set aside for 5 min and slice thinly. Make a bed of water cress on serving plates. Top with cucumber, tomatoes, onion, snow peas and steak. Drizzle with the combined dressing ingredients. Heat about 5cms water in large saucepan. Bring to a simmer. Carefully crack eggs into a cup, then slide into the water. Cook for 4 min until the whites have set. Place an egg on top of each salad and sprinkle with coriander. Serve immediately.

1.

2.

3.

4. 5.

MJ Nutrition – Matt O’Neill – www.MetabolicJumpstart.com
Exchanges per serve

For more information talk to your trainer.

3

1.25

0

0

0

0.5

Nutrients per serve 1024J (243cals), 26.1g Protein, 10g Fat, 3.1g Saturated Fat, 12.2g Carbs, 10g Sugars, 5.9g Fibre, 359mg Sodium
Source: Modified www.eggs.org.au

Referrals
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 our program.
Thank you for giving a gift of good health and fitness to your friends and family by referring them to Step into Life. In return for your support, we would like to give you a gift you’ve always wanted. Yes, anything you want - provided it can be purchased from a store which takes an eftpos machine. With our new Step into Life “Any Store” Gift card, you can use your referral gift card from us to purchase almost anything.

Become a Trainer
Get qualified

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.

Refer a friend today to your trainer or another Step into Life franchise location, and for each friend who joins as a result of your referral, you will receive a Step into Life Any Store Gift Card to the value of $25. http://www.stepintolife.com/tell-a-friend.php

Toning Rotation
Please note the changes in the rotation are Monthly
APRIL toneup Sessions are WEIGHTS MAY toneup Sessions are BANDS JUNE toneup Sessions are COREBALL 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)

…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 business, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Step into Life Franchisee.

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

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

Members Benefits
Discounts & Offers

SUBSCRIBE & SAVE OVER 43%
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Members Benefits
Discounts & Offers
VIDEO EZY 401 PRINCESS HIGHWAY NOBLE PARK Ph. 9547 5977 Receive New Releases for $2.95 .

Members Benefits
Discounts & Offers
292 CORRIGAN ROAD KEYSBOROUGH 9798 1402 Dr. Jose & Dr. Kevin

NOBLE PARK

SOUTH EASTERN CHIROPRACTIC CENTRE

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

PARKMORE SHOPPING CENTRE

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

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

Melissa Brown Independent Consultant - Intimo Lingerie www.intimo.com.au

Members receive a 10% discount off Intimo’s Sports Bra’s – 2 styles available. Offer only valid through Melissa Brown, consultant ID 104092. Contact Melissa on 0408 357 360 to book a private fitting.

159 KINGSCLERE AVE

PARKMORE OSTEOPATHY

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

9551 9435.
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

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

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

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 

Cue Sports & Entertainment Complex

BOUNDARY RD DINGLEY 10% OFF AT KINGS OPEN 24/7

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