Step into Life Keysborough
Phone: 0423 852 262 Email: Keysborough@stepintolife.com
May 2012, Issue 68
What is it about Training Club that makes members take their training club shirts overseas? (see Hall of fame photos) Is it the t-shirt or singlet that they can wear with pride and show off their kudos? I think it is much bigger than just a t-shirt or singlet. It is a sense of self-pride and selfachievement. Training Club is the representation of dedication and commitment to a fitter and healthier way of life. Training Club is the proof that shows yourself and those that care about you that you actually care about them and you are prepared to commit to your health and fitness to be strong, fit and healthy for them. Training Club shows that you do it outdoors, in a fun friendly group that is supportive and community focused. Every fortnight when you receive the progress report, make a point of looking at your training club points and make a point of telling yourself well done for every point you achieved and every brick you added to your health and fitness. As winter approaches in some states of Australia and New Zealand, keep in mind that the Training Club points you obtain in winter are double in fitness and health value. In winter when it is colder outdoors, you burn more energy exercising outdoors, your metabolism stays higher for longer and you burn more energy at rest. Set some goals with your Step into Life Trainer to accumulate lots of Training Club points during May, June and July and you will have a smile from ear to ear come Spring. Train well and enjoy doing it outdoors. Regards Larry Cohen Director
Kudos and Accolades
Dear Members, family and friends, Step into Life has always had a Philosophy that a “little is always better than none”. What this means is that any activity or exercise is better than none. You deserve kudos and accolades every time you do a training session where every fibre in your body was telling you that you did not feel like doing that session – those are the sessions that really count. Every session is like a brick that builds a house and before you know it the bricks have built up and you are stronger, fitter and healthier. At Step into Life we measure those bricks in points and those points make up the Step into Life Training Club. What is it about Training Club that makes adults cry when they reach a training club milestone or have a smile that extends from ear to ear?
Alan Roe from Step into Life Labrador has achieved 4000 training club points.
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!
Please note that from June: TM Wednesday 6am will be toneup Thursday 6am will cease TM Saturday boxkick will be 8:30am
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 below for what you need for toning sessions & when
MAY toneup™ Sessions are BANDS JUNE toneup™ Sessions are COREBALL JULY toneup™ Sessions are WEIGHTS
Don’t have your own? You’ll need one. You may purchase one from your trainer
(we provide the weights)
(from June – August will be 8:30am)
Coreballs 55cm Blue or Green $50.50 65cm Blue or Green $59.00 75cm Blue or Green $65.00
Resistance Bands Green (Light) $30.00 Red (Medium) $32.00 Blue (Hard) $37.00
Merchandise Stay organised while training…
Cotton Training Club Special! Only $10.00 each
BUM BAG with water bottle holder $20.00
Go to www.stepintolife.com/treat-yourself.php to view more great specials!
It’s getting chillier! (Has anyone noticed?!?) Look – we all survived Easter so now that’s its getting a little bit colder there is no need to worry! We WILL SURVIVE! A few extra layers that you can take off as you warm up will keep the cold away failing to prepare is preparing to fail. And you all would have heard us say that the harder your body works to keep warm the more excess energy will be burnt which means better results!
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 April 500 points Lia Hunter Cel Pau Jo Kingi
Put this is your diaries – May 26th is our Winter Lunch – more details will be at your sessions. We hope all our Mummies have had a great Mother’s Day! A few celebrated by heading into the city despite the moody weather to participate in the Mother’s Day Classic - well done to Tegan, James B, Jules & Rima!
Linda Hill Jayne Kareroa Lisa Georgakopoulos
5 – Jessie Chau th 5 – Shane McKenzie th 7 – Kevin Phoa th 13 – Natasha Pregnalato th 15 – Trish Griffin st 21 – Lia Hunter th 29 – Zija Skenderovic th 30 – Darren Roussety
Keep an eye out on the Events page – there’s a few Fun Runs coming up – are you ready?
TO HELP KEEP YOU WARM & MOTIVATED IN THE COLDER MONTHS Which would you like this winter?
Step into Life Polar Fleece Vest Step into Life Polar Fleece Jumper ½ hr OR 1hr Remedial Massage at your home!
Step into Life Spray Jacket
Step into Life $25 Anystore Giftcard
Keysie’s Bonus’ – Complete the below challenges to go in the draw to win one of these!
7 Steps to Form a Habit
Winter is a wonderful time to build on your Health and Fitness. The payoff is that the more you exercise the warmer you will feel, the more heat you will generate and the more energy you will expend. The more alert your senses, the more alive you will feel! We challenge you to confront your comfort zone (the doona, the indoor heating, your perceived exercise limitations) and GIVE IT A GO. Plus we will reward you with Mystery Gifts valued at $1,000 and $2,000! Week one starts on June 18th. It takes time to build a habit, so we start Week One with a very basic plan and then add to that each week. By the end of winter, if you’ve ditched your bad habits and formed the good habits, you should have a wellestablished routine of added exercise, and be in better shape to take on anything you choose to – because you can! So, let’s get started! On the Weekly Record Sheet, you score points for all the tasks completed. Complete ALL the tasks for a week, and you MUST reward yourself with a TREAT. List of treats on the record sheet. Score the total of 75 points and you will go into a Draw to win a Mystery Gift valued at $1,000! The more people you refer to Step into Life the more points you get. 20 points per person in fact. The people you refer need to join any Step into Life venue in Victoria during the 7 week challenge period. If you achieve the highest score in Victoria you will win another Mystery Gift valued at $2,000!
The Weekly Challenges will be revealed at our Winter Lunch – are you up for the challenge???
KEYSBOROUGH BONUSES ( NOTE THIS IS INSTEAD OF THE NORMAL TSHIRT RAFFLE ) T O QUALIFY FOR A RAFFLE TICKET THE BELOW : FULL SCORE FOR THE WEEK PLUS COMPLETED 2 MJ C ARDS FOR THE WEEK ( STUCK IN DIARY) ENTERED EVERYTHING IN YOUR T RAINING DIARY WORN A S TEP INTO L IFE SHIRT TO EVERY SESSION TO QUALIFY FOR AUGUST RAFFLES NEED TO DO
I F YOU HAVE DONE ALL OF THE ABOVE FOR THE WEEK, GET YOUR TRAINER TO SIGN OFF ON WORKSHEET & DIARY & YOU ’ LL RECEIVE YOUR RAFFLE TICKET FOR THE WEEKLY DRAW . I F YOU HAVE DONE ALL OF THE ABOVE FOR THE MONTH, GET YOUR TRAINER TO SIGN OFF ON WORKSHEET & DIARY & YOU ’ LL RECEIVE YOUR RAFFLE TICKET FOR THE MONTHLY DRAW . I F YOU HAVE DONE ALL OF THE ABOVE FOR THE COMPETITION, GET YOUR TRAINER TO SIGN OFF ON WORKSHEET & DIARY & YOU ’ LL RECEIVE YOUR RAFFLE TICKET FOR THE COMPETITION PRIZE DRAW . FOR EVERY NON-MEMBER THAT YOU REFER THAT COMPLETES 3 FREE SESSIONS IN A WEEK DURING THIS COMPETITION YOU WILL GET A $ 25 GIFT CARD TO SHOP WITH ! & AS PER USUAL IF THEY THEN JOIN YOU ’ LL GET ANOTHER 1!
TO HELP KEEP YOU WARM & MOTIVATED IN THE COLDER MONTHS WEEK ONE (and every week thereafter) You may think that you are doing enough for your health and fitness but 1 session week prize 3 or more sessions a week prize lets face it, you knowayou should do more. 2 sessions a week prize every day; Drink & Breakfast Weekly Draw Prize Hot Drink Hot Hot Dinner Monthly Draw Step into Life Spray Jacket OR Step into Life Vest & Spray - there are heaps of fruits Prize $20 Merchandise Voucher Jacket OR $40 Merchandise and vegetables out there. Has your weekly shopping list been the same Voucher for the last few years? Overall ½ HR Remedial Massage at All of the Above & ½ HR Competition Prize your home n your own. Remedial Massage at your This must be home added exercise – a brisk walk at lunch time, footy with the kids, jogging to the coffee shop on Sunday. Try to vary the 7 minutes each week. - If you are booked in for three Step into Life sessions a week, make sure you DO them – NO excuses without a note from Mum – or your trainer!! WEEK TWO You will embrace the better YOU once you see you can complete this 7 week challenge. Step into Life Spray Jacket, Vest & Jumper OR $80 Merchandise Voucher All the Above PLUS 1 hr Remedial Massage at your house
Liz has been a member of Step into Life Keysie since 18th December 2009
Where were you born? Sandringham, Victoria What is your current profession? I work part time in medical administration and I'm a full time student. I'm in my final year of doing Bachelor of Nursing...YAY!! So over uni!!!
Group get together where we plan our winter training & set our targets and inspire each other From 12pm
MAY Sat 26th Winter Lunch for Keysie Members
What sports have you been involved with during your life/best achievement? I played Netball from age 7 until a few years ago. I wouldn't say that I was ever a great player but I loved the game. What is your favourite Step into Life session? Cardio. What is your favourite naughty treat when your trainers aren’t looking? I love butter chicken. Sooo yummy. What are your top 3 goals you would like to achieve? Fit. Healthy. Happy. What goals have you achieved at Step into Life so far? I never was a runner before SIL. Now I have completed numerous 10km+ fun runs and loving it :)
Important Fitness Assessment
7pm Monday, June 25th 6am Friday, June 29th
5km Walk/Run 10km Run Half Marathon
JUL Sat 21st JUL 28th
STEP INTO LIFE 2012 KEYSIE BALL!
Our 2nd Keysie Ball, open to our members (both past & present), their partners & supportive friends for a great night of dancing, awards & dress your best!
Train to do your best for the De Castella Run. Dingley Dozen &/or Melbourne Marathon. 8 weeks of 1½ to 2hr sessions with our Keysie Group Saturdays 10am x8 (not 25th Aug) Be Pushed & take charge in our unique form of BootCamp style Camaraderie Training. Different Locations, different Drills, do everything you can to endurit. Wednesdays 5:30am x5 5km Walk/Run, 10km Run & Half Marathon
AUG Wed 1st
AUG 19th AUG 26th
5km, 10km & 15km
Early Bird Reg. Ends Aug 12th Adult: $35 U18:$25 Aug 15th – Aug 26th Adult: $45 U18:$30 On the Day Adult: $50 U18:$35 This is considered a major SiL event which replaces our Victorian Mini Olympics 6km Walk/Run & 12km Run 4km, 8km & 12km Run or Walk Be Pushed & take charge in our unique form of BootCamp style Camaraderie Training. Different Locations, different Drills, do everything you can to endurit. Sats, Fris & a Sunday. Melbourne Marathon (Sun 14thOct) Spring into Shape II (Sun 28th Oct) Melbourne Stampede (Sat 27th Oct) 10km, Half & Full Marathon 4km, 8km & 12km 5km &10km individual/teams 5 games of competition. Where the Keysie Members battle in teams of 6 to 8 people per team.
SEP OCT 6th
Dingley Dozen Spring into Shape #1 (16th Sep)
STEP INTO LIFE 2012 KEYSIE COMPETITION!
My Story - Rachael Trimbos Step into Life Craigieburn Member
I am a busy mum with three kids – a 5yr, 3yr and 1yr old. When I was younger I was quite active and played a lot of sport, mainly netball. That was until I suffered a knee injury and required a knee reconstruction. I struggled after this to find a sport I loved and I was scared about getting hurt again, especially because I had no time for it after having young children. I went from being fairly fit, to inactive. I felt unfit, lazy, and bigger than I had ever been and I began struggling to keep up with my eldest in the park. I kept telling people I needed to find a new sport, but at the same time when you get that unfit, it is really hard to get back into it. In August 2011, my sister rang me with a deal that couldn’t really be refused – A Scoopon for Step into Life and a new franchise was opening right around the corner in Craigieburn. We both purchased it thinking we will give it a go and if we don’t like it, there is no loss. I had never considered doing personal training, nor did I think it would be something I would enjoy. Even at my fittest, I had never liked running. In fact I would avoid it at all cost. When I first spoke to Matt my trainer on the phone before we started, he asked me about my goals and what I had hoped to get out of training. I said to get fit and lose weight. I also told him my sister is the runner in the family and that I hated running. He said I sounded like most mums with young kids out there and that hopefully he could change my views about running. I didn’t know what to expect when I got to my first session, but about half way through, I knew I was going to join. As hard as it was I loved every minute of it. That was back at the start of September. Six months later, I am fitter than I have ever been, I am smaller than I have been in my adult life, I feel healthier and my views on running have changed. In December 2011, Matt encouraged all members to do the Run 4 Kids event in April 2012. My sister immediately signed up for the 14km, but I didn’t know what to do. I had never run more than 3km in my life. So in January 2012 my sister and I went for a 5km run to see if I could do it and I did, although I really struggled towards the end. So when it came to signing up for the Run 4 Kids I knew I would be able to do the 5km course, the question was could I do that three times and complete the 14km course. I asked Matt for his advice. He said “You know you can run the 5km, so you can aim for a really good time, or do the achievit™ training and challenge myself to do the 14km.”
I thought long and hard about it and decided I would do it, so I told Matt he had 10 weeks to train me. We trained every Sunday morning and the sessions were tough – interval training, hill sprints etc. It was such hard work and my legs would ache for the next two days. I was feeling really confident that I could complete the run even though the longest I had run now was still only 10km. But then I thought my dream was all over. 2 weeks out from the event I hurt my knee and could hardly walk. Then when the knee was on the mend and with one week before the run I got sick. The worst I had ever felt in my life. So in the last three weeks before the run, I could only manage one session. My confidence was a little shaky, but the adrenalin when I stood on the start line was exactly what I needed. Despite all the setbacks of the previous fortnight I set off with my sister and together we ran the whole 14.38km course together NON-STOP in a time of 1hr 40mins 31secs. A part from having my kids, I have never felt prouder than when I crossed that finish line!! It was an awesome feeling especially when we got to a point in the run where I knew I was going to do it. Those Sunday morning sessions were brutal at times, but all that hard work and training paid off. Now my goals have changed from when I first joined and no longer about weight loss, it’s about running further, faster and beating my personal best. Who would have thought 6 months later I’d be calling myself a runner!! I have proved to myself that if I set my mind to it and work hard I can achieve my goals. And if I who absolutely hated running can now run 14km and enjoy it, anyone can! Thanks to Step into Life and Matt for helping me achieve my goals and changing my life. I am really grateful my sister called me about the promotional offer, and thrilled I got to experience this wonderful achievement with her.
Rachael is on the right in both above photos
Health & Fitness
Low Stress High Energy
There’s a secret only stress-free people know of, and it’s about to be unveiled. Ever notice how your girlfriend is always looking fresh as if she’s just come out of a massage centre, or spent time in a spa? Or what about that colleague of yours who’s super-charged at work no matter which day of the week it is? What’s with these people? Who are they and how can they be so relaxed every time? It’s simple. Stress-free people are not born that way – it’s an art and science they apply when life gets challenging (and it does). Let’s see what these secrets are and why they really work: 1. Don’t kill worries: You read it right. If fighting worries is causing all the more stress in your life, quit fighting. Determine to keep aside 10-20 minutes every day where you worry without guilt. Focus on the top worries that are bothering you and see if embracing them eases the stress. While you’re at it, contemplate what you are going to do to end the problem. Face it, acknowledge it, do something about it or move on. 2. Find your coping ally: What works best when you’re under stress? It could be calling up a friend, turning on the music loud, taking it out on your fitness training, tending to your plants, or taking a long bath with aromatic oils. Whatever it is, go ahead and find your coping ally. You deserve it! 3. Make a list: Write down a list of all things for which you’re grateful. Once the kids are gone to bed, switch off the TV, close the computer lid, and give yourself some space. Think about your life and all the wonders it offers. You’d be amazed with what a beautiful long list of things you’ve got to be thankful for! 4. Connect with other people: Go out and meet new friends. Found a new laughter yoga class in your area? Go register. A seminar on a topic you dig? Attend. Make new friends at social gatherings, and social networks too. Technology makes it easy. Learn a new language from your online friend or take part in an art class online. Possibilities are limitless!
5. 15 minutes of sanity: Stop whatever you’re doing - now. Lie down on your bed or the floor with your palms facing the ceiling. Close your eyes and take a deep breath. Now, start relaxing each area of your body progressively. Observe how your feet are feeling – take the feeling to your calves, thighs, stomach, hands, fingertips and your whole body. Do this for 15 minutes. When you feel you’re relaxed, roll to one side and sit up. How did it feel? 6. Drink and eat right: We all know caffeine is harmful to our bodies, but still continue drinking it. Swap coffee with herbal tea, or better yet, glassfuls of water. Eat at least 4-5 servings of vegetables and fruits every day. You can mix fresh fruit juice and green smoothies with your intake. Pick whole-grain bread, pasta and cereals and stay away from white foods – a much healthier choice! 7. Try a “Done” list: We’ve all heard of a to-do list, but did you know about Done Lists? A done list allows you to record the tasks you achieved during the day. It’s an inspiring concept – once you see how you’re consistently achieving something each day, you get a boost out of it. It may also reduce feelings of anxiety and low self-esteem. Create your own done lists on I Done This Today. Our minds are like computers – they need protection, some down time and regular upgrades. Don’t neglect yourself and when in stress, be especially gentle on yourself. Perhaps you’re too disconnected from your passions. Maybe you’ve taken up more than your fair share of work. Or, you’re having a constant supply of the bad news through the papers. Never mind the cause; you will be just fine if you’re determined to relieve your stress one way or the other. If all else fails, smile… it will pass.
Mid Year Crisis
We’re fast-approaching middle of the year: Where have you gotten yourself with your resolutions? If you’re not too happy with where you are, don’t worry because all is not lost. One of the key reasons people fail with goals is that they do not spend time on thinking about what they want and why they want it. It’s far too easy to slip into thinking “I want to become fit” or “I want to stop drinking” without knowing the reason behind it. Another common reason for failure is setting too many goals in one go. Humans are creatures of habit and aiming top speed when it comes to reviving goals. With that thought, let’s explore a few ways that have resulted in re-igniting goals for everyday-people like you and me: 1. Set one realistic goal at a time: We’re tempted to achieve it all at once – or rather; we decide to achieve it all at once. But there’s a difference between achieving and deciding to achieve. You got to know where you stand. Have you decided to break a bad habit like drinking but haven’t acted on it? Remember, although deciding is the first step, achievement results from action and consistency. 2. Know why you want it: Knowing the answer will act like a mental high and pump you up for taking action. Why do you want to get fit? Why is it important for you at this point in life? How will you feel once you’ve achieved it? Think about this and note them down in your log book or journal. Which brings us to the next point? 3. Keep a journal: Get a diary and record your progress. Stuart Walter of Dear Diary takes it further: You note down your experience as if you’ve already achieved your goal. Pick a date when you’d like this to happen and start writing how you feel, what people are saying and how you’re celebrating your success. (However, be warned against drifting away and fantasising). 4. Don’t give in to the “what-the-heck” effect: So, you missed a day of your detox week by having a cupful of coffee. Don’t succumb to the usual pattern of thinking that “it’s no use now so I might as well have some chocolate”. Continue with your set goal and finish it. 5. Become your new best friend: Start a goal with a spark of positivity. “Stick to the routine for best results” is a better way of saying than “Don’t make a fool of yourself yet again!” That said, there is some research associated with the negative outcomes of fantasising before having achieved a goal. Starting positive works well, however, relying heavily on it doesn’t.
6. Move out of your comfort zone: We stick to our comfort zones because we feel safe in it. To achieve new goals, it’s important to step out of comfort zones every now and then. If walking up to a stranger at a party gives you the jitters, think of how you’d break the ice next time you are out. Make an effort to come out of your comfort zones, which may well be holding you back from achieving what you want. Sometimes, life throws lemons. You have a huge problem, or an un-achieved goal lined up, staring in your face day in and day out. It is then that you start to wonder: “Is something wrong with me?” Parting words: You’re not missing anything Let’s get this thing out in the open: You have all the resources to achieve goals within you, only that they are misplaced. Think about the possibilities of tapping into the hidden resources – its pure potential. So brush up those long-lost goals which are waiting to be potentially realised, and get going. There’s no stopping you, is there?
For more health and fitness articles visit www.stepintolife.com/nutrition
Ideas for Eating on the Go
Just because you are busy, it doesn’t mean you can’t eat nutrient rich. Here are dozens of foods and practical ideas for fast food that’s healthy. At Home Ready-made portion of nuts in snap lock bags Piece of fruit Chopped up veggie sticks with hommus Tub of yoghurt Low fat cheese with rice crackers Muesli Bar Reduced fat custard with fruit Fruit smoothie Can of tuna topped with low fat mayonnaise Low fat cottage cheese with chopped banana, cinnamon and a dash of honey
At Work Single serve soup Frozen meals (to heat in microwave) Ready made portion of dried fruit in snap lock bags Single serve porridge Take a piece of fruit from home Tuna & biscuits (pre-packaged) Small can baked beans or spaghetti Leftovers from dinner at home
From the Supermarket ‘Grab and Go’ Ready to eat salad Tub of yoghurt Ready to eat tuna & biscuits Portion controlled cheese & biscuits Individual served canned fruit Drinking yoghurt Piece of fresh fruit Packaged chopped vegie sticks and combine with single serve hommus Rice cakes Vita-wheats and Light Philadelphia cream cheese
At the Food Court Choose salad bars and ask for dressing in a separate container Sandwiches/rolls/wraps with salad and lean protein (ask for no margarine) Plain hamburger – ask for extra salad, no margarine, butter or mayonnaise. Grilled fish Sushi or sashimi BBQ chicken without the skin Kebab with extra salad and small amount of meat
At the Corner Store or Service Station Portion controlled cheese & biscuits Low fat flavoured milk Tub of yogurt Healthy ready-to-eat sandwiches Packet of popcorn Sanitarium Up & Go drink Sustagen drink Rice crackers
Matt O’Neill BSpSc, MSc, APD, AN, Nutritionist, Sunrise & Morning Show
Step into Life Golden Grove, SA member Max Hodge, taking Step into Life all the way to Graceland, USA.
Alan Roe from Step into Life Labrador, QLD one of the few members to reach 4,000 training club points
Step into Life Franchisee’s completing endurit™ rope training coreball™ session at Step into Life St Ives, NSW
powerflex™ session at Step into Life Sans Souci, NSW
Cel Pau First Session – 8th January 2011 Total # of Sessions – 150
KP’s Step into Life Keysborough Story
My introduction into Step into Life was a paid up membership as a birthday present back in May 2011 from a couple of friends who have been members of Step into Life for several years. I had been saying for several years that I needed to get back into shape and feel fitter and healthier both physically and mentally. I joined several indoor gyms in the past but never really got into them. I started with Step into Life by enrolling in 2 sessions per week, specifically toning and kickboxing. I remember avoiding the cardio sessions because I hated running, and like a lot people, when asked my goals for joining I answered – get fitter and healthier and losing a bit of weight along the way.
Biggest Loser Equal 3rd Place
Jo Kingi First Session – 14 September 2011 Total # of Sessions - 110 Fitness Tests - 4 BootCamps (endurit) – 2 1 Teaser 1 Recruits Running Package (achievit) – 1 Keysie Competition 2011
At the time, my exercise for the week consisted of one night a week playing pennant table tennis, and a weekend bike ride. Table tennis has always been a sporting passion of mine, and more recently road cycling. In October 2011 I entered the “Biggest Loser Competition” and by competition’s end in February 2012 achieved my overall weight loss goal and rd finished equal 3 place. My decision to register for my first Boot camp package in December was a major turning point. I recall registering for 11 sessions mistakenly thinking the sessions were spaced over a period of 11 weeks! The Boot Camp sessions improved my cardio and general fitness markedly, and with renewed confidence and momentum I started to do my own running several times a week. My week was now filled with 2 Step into Life Sessions, 2-3 Boot Camp sessions, and several days of running, all while continuing with my sporting passions – table tennis and cycling. Looking back, it was definitely hard work but all worth the effort, and I had heaps of fun along the way. Step into Life has benefited me not just physically and mentally, but has benefited my two sporting passions in table tennis, and in particular cycling. A simple front leg squat during toning sessions and I know my cycling is going to benefit. It is this connection that I find for myself appealing. Staying motivated is the challenge, but is definitely made a lot easier because of the cool group of people I get to train with and the effective style in which personal trainers Aaron and Jesse run their sessions.
Lia Hunter First Session – 19th April 2011 Total # of Sessions - 110 Fitness Tests - 5 BootCamps (endurit) – 17 3 Teasers 4 Recruits 5 Marines 5 Navy Seals Running Package (achievit) – 2 Keysie Competition 2011
Inspiring moments from our Inspiring members
In Last months newsletter you read about two of our members and their achievements within our Step into Life Keysborough Team. rd Tegan Came in Equal 3 Place in our 2011~2012 Keysie’s Biggest Losers contest. Here are the success stories of the other 3 winners in the competition.
Jo’s Step into Life Keysborough Story
For the last 8 years I have struggled with weight issues. I had a habit of losing weight and then gaining even more. For example, in 2009 I weighed 118kg and after a few months of training I managed to drop down to 108kg. After dropping a few kilos I got complacent and lost focus of my training and also what I was eating. I thought “One Burger won’t hurt, I’ll just burn it off when I run tonight” but when it came time for me to run, I thought “Damn, it’s pretty cold tonight, I’ll just go for a run tomorrow night” until eventually I lost confidence and stop training altogether. Fast forward to September 2011, I found myself weighing 137kg, out of shape, low on confidence and with low self-esteem. I needed to start getting active and that’s when I decided to join Step into life (SIL). In September 2011 my Partner Theresa and I joined Aaron and Jess at SIL Keysborough. I found this type of training very attractive as it was a group training programme which meant I didn’t have to train alone. It also forced me to train because I was paying money for sessions, and the only thing I hate more than exercise, is wasting money. Within 7 months of training with Aaron and Jess I had achieved nd so much. I came 2 in this year’s Biggest Loser Challenge with an overall loss of 38%. I took part in my first Distance Package which saw me complete a 20km run and helped me build amazing mental strength. I have gone from a fitness category 4 to a fitness category 6. I also competed in the 2012 Tough Mudder event, something I will never forget. I think the most important part of SIL Keysborough is the unbelievable support I get from my trainers and fellow members. We all push each other and make sure we are doing our best and we always let each other know when we are doing well. It is a very friendly and at times family like environment. I am forever inspired by all my fellow members at SIL Keysborough, especially when they achieve something they thought they couldn’t. The support I get from friends and family help me away from training and helps keep me focused and motivated. There is no doubt that I am a more positive person now that I am fitter and healthier. I am full of confidence and I now understand that the only way to continue on my successful journey is to stay motivated and challenge myself not only with training but with life in general.
Biggest Loser Equal 2nd Place
Jacko’s Step into Life Keysborough Story
In October of last year I remember searching online for Personal Trainers as I was in desperate need of help in attaining a higher level of fitness and general wellbeing in order to fulfil my dream of becoming a member of Victoria Police. I found Step Into Life and discovered there was a Keysborough Branch, so I called up Aaron, who immediately took interest in my goals and what I wanted to achieve. One of my first questions was ‘should I be doing 3 or 4 sessions a week’ and to my surprise he told me it was about seeing where I was at and what my commitment level allowed me to do. Unlike previous efforts at contacting fitness groups and gyms who all seemed interested in getting as much money out of me as possible and not really asking me questions this was different. At Step Into Life I feel like myself and each and every other member is valued and a friend, from my very first session there a few days on I have never looked back. Training at Step Into Life has been perhaps one of the most life changing and most rewarding experiences of my life. From the outset in October last year I have been motivated and inspired to do things that I wouldn’t have thought possible nor would I physically expect of myself, yet with the help and guidance of Jess and Aaron at Keysborough SIL I, along with every other member now find it possible to achieve what was once thought impossible. Personally, I have achieved my goal weight and gone even lower than where I had first expected to be, I feel healthier and fitter than ever before in my life. Before starting at Step Into Life, I couldn’t do a single push up and running for me still wasn’t exactly easy. Now I find myself doing half marathons in well under the 2 hour mark, I completed the Tough Mudder Course (with a lot of convincing from Aaron) and I also st came 1 in the Biggest Loser challenge at SIL Keysborough. Step Into Life is now well and truly a huge part of my life, Aaron and Jess have this amazing talent of not only making training Outdoors exhilarating and tough but also so much fun. I never knew when I first joined that I would become so attached and that I would in turn have so many more friends because of it and despite moving to Wantirna I still choose to train at Keysborough because of thefriendly and welcoming atmosphere. I was never one to look forward to exercising but now I wouldn’t have it any other way. Each session as well is always different and unique and continues to throw up challenges, but no matter how hard they may be, I’ve noticed that at Step Into Life there is always someone there to pick you up and inspire you to greater lengths. I feel like I have come a long way since starting at Step Into Life and that now exercise is firmly a part of ‘what I do’ and is not ‘what I should do’. I truly value the work of my trainers and fellow members at Step Into Life, and hope we can all strive to reach whatever it is we want in life, which I know through the hard work and dedication of Jess and Aaron which I think is second to none is possible for each and every person. Thanks so much to this point for making me a happier and fitter person and hopefully by the time this is read I have passed the fitness test for Victoria Police, until then I look forward to spending hours upon hours with everyone at Wachter Reserve, doing it Outdoors, because it’s what we do best!
Biggest Loser 1st Place
At Last - Guilt Free Eating!
Beef and Red Wine Stew
Serves: 2 Prep: 15 mins + 3 hours to marinade Cooking: 2hrs
Ingredients 300g blade steak, trimmed, cut into 3 cm cubes 2 sprigs fresh thyme ½ cup dry red wine 1 Tbs olive oil 1 small brown onion, chopped 1 small carrot, chopped ½ celery stalk, chopped 1 Tbs plain flour ½ cup salt-reduced beef stock (or water) 2 tsp tomato paste 1 medium potato, peeled, chopped 1 clove garlic, peeled 75g green beans, trimmed, cut into 3 cm lengths ¼ cup chopped fresh flat-leaf parsley leaves
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
Method Place beef, thyme and wine into a large non-metallic bowl. Stir to coat. Cover with plastic wrap and refrigerate for 3 hours or overnight. Preheat oven to 160°C. Heat oil in a large flameproof, casserole dish over medium heat. Add onion, carrot and celery and cook for 5-7 minutes until softened. Drain beef, reserving marinade. Add beef to dish. Cook stirring for 5-6 minutes or until browned all over. Stir in flour. Add marinade, stock, tomato paste, potatoes and garlic. Stir to combine. Bring to the boil. Cover with lid or foil. Bake for 1 hour 15 minutes. Remove lid. Add beans and bake for a further 5 minutes or until beef and beans are tender. Remove from oven. Discard thyme and stir in parsley. Optional: serve with pasta, mashed potato or rice. See Ready Reckoner for Starch Exchanges
MJ Nutrition – Matt O’Neill – www.MetabolicJumpstart.com
Exchanges per serve
For more information talk to your trainer.
Nutrients per serve 1425J (241cals), 34.6g Protein, 15.5g Fat, 4g Saturated Fat, 14.5g Carbs, 2.2g Sugars, 4.6g Fibre, 518mg Sodium
Source: Modified www.daa.asn.au
Become a Trainer
Franchise Tour Dates
If you want to find out about becoming a Step into Life Franchise why not attend one of our Franchise Tours. Call 1300 134 136 to book a seat (limited seats available). For NZ bookings please call 0800 134 136.
NSW QLD SA VIC WA NZ …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. Mon April 30 – Auckland 7pm – 8:30pm Sat May 5 - Perth 10am - 12.30am Sat May 26 - Perth 10am - 12.30am Sat May 5 – Melbourne 8.15am – 11am Sat May 19 – Melbourne 8.15am – 11am Wed May 30 - Adelaide 6pm – 8.30pm Sat June 2 - Adelaide 7am – 9.30am Wed May 9 – Brisbane 3.30pm - 6.30pm Wed May 16 – Gold Coast 6.15pm – 9.00pm Sat May 19 – Sydney 7-9am,
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 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.
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.
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%
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
Biggest Loser & Gainer Competition
KP Tegan Jo Jacko
Discounts & Offers
Keysie’s Biggest Losers 2011~2012
Photos from late 2011
Looking Great Guys!
Our Top 10 Biggest Losers:
10th - Silvana (score of 16% Loss) Fitness Challenge: PLATINUM Level 9th - Vet (score of 17% Loss) Fitness Challenge: GOLD Level Equal 8th - Rima (score of 19% Loss) Fitness Challenge: BRONZE level Equal 8th - Rima (score of 19% Loss) Fitness Challenge: BRONZE level Equal 8th -Tracey (score of 19% Loss) Fitness Challenge: BRONZE level 7th - Lyly (score of 21% Loss) Fitness Challenge: BRONZE Level 6th - Thach (score of 22% Loss) Fitness Challenge: GOLD Level 5th – Lia (score of 29% Loss) Fitness Challenge: GOLD Level th 4 – Theresa (score of 33% Loss) Fitness Challenge: PLATINUM Level Equal 3rd – KP (score of 35% Loss) Fitness Challenge: PLATINUM level Equal 3rd – Tegan (score of 35% Loss) Fitness Challenge: PLATINUM level 2nd – Jo (score of 38% Loss) Fitness Challenge: GOLD Level st 1 – Jacko (score of 52% Loss) Fitness Challenge: BRONZE Level Huge congrats to James Donaldson for winning the Gainers with a score of 4%. Not all the gainers came in for their final weight in! The other one that did, didn’t receive a +% score.
Our Biggest Gainer:
Discounts & Offers
VIDEO EZY 401 PRINCESS HIGHWAY NOBLE PARK Ph. 9547 5977 Receive New Releases for $2.95 .
Discounts & Offers
292 CORRIGAN ROAD KEYSBOROUGH 9798 1402 Dr. Jose & Dr. Kevin
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
KEYSBOROUGH 9711 7562 Dr Penny Gosling All current Step into Life members receive concession rates.
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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