51- fresh air newsletter may 2009 keysborough

8/12/2019 51- Fresh Air Newsletter MAY 2009 Keysborough

1/8

Timetable (please note the changes are in bold)Monday 8:45am

Cardio7pm

Cardio

Tuesday 6:45pmToningWednesday 6:00am

Cardio6:45pmCardio

Thursday 8:45amKickbox

4:15pmKickbox

6:00pmToning

7:15pmToning

Friday 6:00amCardio

Saturday 8:30amKickbox

9:00amToning

Directors DeskStep into LifePrideDear Members, family and friends

I am excited to share a story with you and say thank you tothe Step into Life Beaumaris clients who show great pride

in Step into Life. I was recently out for a ride and of course Iwas wearing my Step into Life cycling gear. I was riding in abunch which in cycling terms means a group.

At about 6:45am, I was heading up Balcombe road in thesuburb of Beaumaris in Melbourne. I always look out forChad, the Step into Life Beaumaris Franchise owner andas I ride past, I yell out hello. As we rode along, I noticedStep into Life clients at various intervals along the road they were doing a Step into Life endurance based sessionwhich as you know is called a road route. I yelled out,Good morning and go Step into Life I received smilesback.

As we approached the Step into Life Beaumaris venue wecame to a stop at the lights. A few clients also came to astop at the lights. They were all wearing their SIL gear. As Iglanced over, so did they and we exchanged hellos. As werode off, all the cyclists with me were so impressed to seeStep into Life group outdoor personal training in action. Iwas asked, How do you get them to wear their t-shirt? Ismiled and said, That is called Step into Life pride. Ourclients love Step into Life, they love their trainer and theylove that we do it outdoors and they show that pride bywearing their shirts.

I was so proud to provide that answer. Whenever you areout and about or at a fun run or mini-Olympics or anyoccasion and you see a fellow Step into Lifer in gear, sayhello, give them the nod or say GoStep into Life.

Talking about road routes reminds me that our trueendurance, fat burning and fitness building months arealmost upon us. June, July and August are what we callbase building months. You will notice an increase inendurance sessions by your trainer.

Continued on page 2

Local NewsEngagement Party on Friday 29th7:30pm till late

Saturday sessions this weekend will be on the Sunday 12:30pmboth kickboxing and toning will start.

Following that is:-------------------------------------------------------

Winter Lunch Meeting Lunch at Fasta Pasta 2pm---------------------------------------------------------

Wilsons Prom BootCamping Special Trial Package Price!

Queens Birthday Long WeekendFriday June 3rdto Monday 6th4 BootcampsDri Fit Shirt

Camping Grounds Massage pick your time, first entered first served

$100--------------------------------------------------

Winter Dinner Indian Dress up ThemeSunday July 5th5pm to 11pm (latest)

-----------------------------------------------5 new local discounts!

--------------------------------------------Congratulations to Shaz & Paul Henderson with the new arrivalof Cooper James Henderson.

Congratulations Jason & Eli Montgomery with theirNew arrival of Ronan Montgomery

Ma 2009, Issue 32tep into Lifehone: (03) 8502 8775-mail:[email protected]


2/8


3/8

MerchandiseStep into Life Bum Bag.

$20www.stepintolife.com/treat-yourself.php

Member Profile Jan Cogger QuestionsWhere were you born?East Melbourne

What is your current profession?Sales & Client Services Manager at Springvale Botanical Cemetery.

What sports have you been involved with during your life/bestachievement?Tennis, netball, softball, golf. Won a couple of minor premierships good excuse to celebrate.

What is your favourite naughty treat?Chocolate. Also love a good whisky and a good red wine.

What primary and secondary school did you attend?I think I can remember back that far oh yes Our Holy Redeemer

Primary School Surrey Hills, Our Lady of Sion Secondary SchoolBox Hill, Stotts Business College.

What is the nicest thing anyone has done for you?My gorgeous husband Steveis always doing nice things for me.My family spoils me too.

What is your goal for the next six months, exercise or other?Get to all my sessions regularly so Aaron doesnt have to nag me tomake them up. Would like to get back into some toning sessions.Those naughty treats - chocolate and booze have taken their toll onmy waistline.

Interests and hobbies?My big, beautiful extended family, the mighty Swans, music, golf,travel.

What is your favourite session and what results have you seensince starting SIL?Amazed as I am to be saying this as I used to hate it I now like torun. Actually I enjoy all the sessions and the camaraderie of Aaronand my fellow SILers. I guess the main result I have noticed from mytime with SIL is the development of my strength and endurance. Iput in a lot of hours at work and my workouts assist with stayinghealthy and able to achieve what I need to at work. Unfortunatelythey have not helped with lowering my golf handicap.

Events What is happening? Id love to join in!WHEN DETAILS TIMESMay 10thSunday

FUN RUN Mothers Day Classicwww.mothersdayclassic.org

4km or 8km

Sat May 16th

Sun May 24thTues May 26

th

Fitness Evaluation at the parkAchieve & create more goals!

9am Sat6pm Sun6am Tues

May 17thSunday

FUN RUN - Step into Life Charity RunRegister by the 13th, no registrations on

the day. Register call 0433 034 955

9.6km Run4.8km W/R$30 - $35

May 29thFriday

Engagement Party for Jess & AzRSVP by May 20th to be on the door list

Sessions for Saturday will be held

Sunday afternoon at 12:30pm..Sorry for the inconvenience

7:30pm tillLate

May 31stSunday

GOAL PLANNINGWinter Lunch Fasta Pasta

2pm

June STATE EVENT S.I.L Mini OlympicsCompetitive Event that we can all do!

Fun Gamesfor everyone

June 28th

Sunday

FUN RUN Run MelbourneThe Age Federation Square

5km10km

Half MarathonJuly 5thSunday

ANNUAL EVENT Winter MeetingWinter Evenin Indian Theme

5:00pm

Member AchievementsCongratulations

Tanai Wong Athletics Events!

14.1km in Run for KidsRobert FormosoSuziSamm


4/8

Health & Fitness ArticleThe Diet for Fitness: Highest performance fuel foryour body, mind etc.

There are a lot of uncertainties out there when it comes to fitness or at least that's what we've been told. One thing that is certain is that withoutthe right diet your efforts will be short changed. How can you accomplish your goals in the gym when you haven't the energy to get up in themorning? How can you find the energy to train and train progressively when youre squandering all you have to stay awake at work or in class?It's obviously a tough affair. Weve been told in physics class that energy can neither be created nor destroyed. What does this mean and how dowe apply this information so that we too have boundless energy?

What some of us fail to realize is that the energy required for us to go for a run or even build muscle for that matter, doesn't come out of thin air. Itcomes from within. It comes from the food we eat in combination with water and air. While water and air do not give us energy directly, they arevery much involved in the production of energy.

As we know or should know, food was not created equal. The type of food eaten has a direct affect on our energy levels, our body shape andeven our self perceptions. The best and cleanest of all food sources is undoubtedly fruits and vegetables. And by cleanest I don't mean free ofdirt, I mean free of toxic by products that other foods contain such as deadly nitrates, sodium and saturated fats.

Do you know that the end product of carbohydrate breakdown is? Its carbon dioxide and water. Ask the pro-protein people what the end productof protein metabolism is and most likely they won't know or won't tell you. I think they believe what you don't know won't hurt you. How ironicbecause that's exactly what too much protein will do: hurt you.

Keep in mind folks, grains, fruits and vegetables are not at the top of the food pyramid by chance. Years of research and analysis and millions ofdollars have been spent to reach this conclusion so please take advantage of it. That's because grains, fruits and vegetables are made up of thebody's most preferred food called carbohydrate and anyone preaching otherwise won't live long enough to see how wrong they really were.

Not only are they made up of our body's favourite energy source, they're also jam packed with essential nutrients. In fact contrary to popularbelief, by diversifying your choices of fruits and vegetables you can get most, if not all your nutrients.You'll be surprised at the amino acid similarity of beef and spinach. So Popeye was right after all.

And if that's not enough reasons to eat more fruits and vegetables, I'll give you another. They provide you with life giving water. Something thatwe hear an awful lot about yet many do nothing about it. Water aids the body in burning fat, helps our energy levels, and improves immunity andnumerous other benefits. But nothing will happen until you knowingly put a plan in action to support your lifestyle.

But excuses aside, it's your nutrition that has to improve before you do. Your body is built for performance much like a formula one car. Some ofyou might say, "Hold on Stefan, look at me. My body wasn't built for performance. I'll be lucky to get into a kart, let alone race one." While it's veryfashionable to play the genetics and metabolism cards, I believe that everyone came into this world as equals with potential to becomechampions. (A champion is someone that does the fundamentals many times over and commits to better himself in the process.)

According to doctors, the number of people suffering from endocrine and glandular disorders is roughly one in a thousand. Yet theexcuse 'my metabolism is slow' is most always heard. What happened in the following years has nothing to do with yourmetabolism but everything to do with your choices in nutrition and level of activity. And your level of activity as we've just learnt is

also dependent on nutrition.So you see how important proper nutrition really is? Without a few key nutrients, your body has a hard time functioning properly. For example, adeficiency in B vitamins almost always leads to energy decreases simply because these vitamins are essential for the metabolism (breakdown) ofcarbohydrates. An iron deficiency usually leads to low energy levels because of its importance in carrying oxygen to cells. And for all you muscle-guys out there, a deficiency in zinc hinders the production of testosterone. In fact recent studies have shown that supplementing with zinc,magnesium and B6 vitamin has been shown to increase strength and muscle gain even in highly trained people. So before surrendering yourpersonal power or authentic power and reach for supplementing with steroids, look for other alternatives. Make sure your diet is right first and aimto improve it; it's really not that hard.

Continued on next page


5/8

Hall of Fame

One small Lunge step for Cliff & Stu

Is a giant leap for everyone else

Push Benny Push!!Chin up Varls!

Focusin Folino!

The Diet for Fitness, Continued

Getting back to the race car analogy, if you put unleaded petrol in it the car will run buthardly at its best. Substituting unleaded petrol with aviation fuel or high octane willmake a hell of a difference. Same thing with you and your body. What you put in iswhat you'll most definitely get out. Put fat in and fat will come out. Just as in formulaone, controlled scientific experiments have been performed on humans to see whichfuel allows for best performance. This always comes out to be carbohydrate.Sure it's not cool enough but hey, it works! So when exercising, don't forget toexercise your right to obtaining high performance fuel for your body so that you notonly look forward to your workout but POWER through it.

By STEFAN, BAppSci, IBLS-AIS, CSCS

KICKBOXING SATURDAY MORNINGS WITH POWER

Street Fighter V The Step into Lifers at Keysborough

Next Monthis our

BootCampAway on

the QueensBirthday

Weekend

Toning Rotation what to bring to toning sessions

TUESDAYs THURSDAYs SATURDAYs

6:45 pm 6 pm 7:15 pm 9am

5thMay 7thMay 9thMay

FITBALL RESISTANCE BANDS WEIGHTS


RESISTANCE BANDS WEIGHTS FITBALL

19thMay 21stMay 23rdMay

WEIGHTS FITBALL RESISTANCE BANDS


FITBALL RESISTANCE BANDS WEIGHTS

2nd

June 4th

June 6th

June

RESISTANCE BANDS WEIGHTS FITBALL

9th

June 11th

June 13th

June

WEIGHTS FITBALL RESISTANCE BANDS


6/8

Healthy RecipeAt Last - Guilt Free Eating!

NoriRolls

Ingredients:

Serves 2-4

Ingredients:

4 sheets raw Nori

4 collard green or romaine lettuceleaves

1 cup carrot, shredded

1 avocado, thinly sliced

8 scallions, green parts only

3 cup bean sprouts

cucumber, seeded and cutlengthwise into 4 long, thin slices

1 red bell pepper, seeded andthinly sliced

Method:

Preparation:

1. Place a Nori sheet flat onto a sushi rolling mator cutting board.

2. Put one of your lettuce leaves on the Nori

sheet, covering the half of the sheet that isnearest you.3. Place the ingredients about a half inch from

the edge of the sheet in a narrow pile.4. Fold the Nori sheet over the ingredients and

begin to roll the sheet away from you. Makethe roll as tight as possible for easier cuttingand eating.

5. Seal the end of the Nori sheet by dabbing theedge with water, Braggs or Nama Shoyu.

6. Cut the roll with a slightly angled cut at the

Referrals Thanks for Referring Your FriendsAt Step into Life we value your patronage and the people you refer to ourprogram.

In return for your support we would like to show our appreciation by rewarding you with agift from the national referral program.

The national referral program includes every Step into Life venue in Australia. Theperson you refer can attend at the venue of their choice.

The referral gifts:You may choose to receive either

2 movie tickets or a $20 Coles-Myer voucher

for each friend who joins Step into Life as a result of your referral.

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

Our Health Professionals &Our Members Benefits with them

MOBILE COMES TO YOU0427 978 860

Receive 50% off your firstconsultations

& 10% off consultations thereafter.

PARKMORE OSTEOPATHY159 KINGSCLERE AVE, KEYSBOROUGH

9711 7562

receive concession rates.

ChelseaDenise Robinson ~ 0411 411 833

Receive 10% off all consults. Rebateavailable with Manchester Unity

SOUTH EASTERNCHIROPRACTIC CLINIC

292 CORRIGAN ROAD KEYSBOROUGH9798 1402

Complimentary Initial Consultation

Valued at $70 & $30 off Orthotics ifprescribed

159 KINGSCLERE AVE, KEYSBOROUGH9711 7562

receive 10% off all consultations

1800 087 374

Receive Special Rates & ExclusiveKeepFit waiting periods waived forclaiming on your training.


7/8

MembersBenefitsDiscounts & Offers

Please support our national andlocal traders, and take advantageof the discounts they offer.Simply, show youre Step into Lifekey ring to the staff ofparticipating outlets.

SUBSCRIBE &

SAVE OVER 43%Treat yourself and your partner,mate or even your neighbour andsubscribe to Men's Health andWomen's Health magazine for JUST$26 every quarter by automaticcredit card payment. You'll SAVE amassive $85 off the full price in thefirst year. Plus both of thesefantastic magazines will be delivereddirect to you FREE. Also, this offers RISK FREE - you can cancel atanytime, no questions asked!

SAVE yourself over 43%

www.subscribetoday.com.au/8201

Fresh Right Now

Planning yourshopping?

Want to eat healthybut cant keep trackof the fruit & veggies

in season?

www.FreshRightNow.comThe easy way to find out what is in

season.

Become aTrainer

Get qualified

Step into Life has a fantastic opportunity for

you to become a qualified Personal Trainer.

We are inviting Step into Life members thatwould like to learn about becoming aPersonal Trainer to an obligation freeinformation session. We will tell you howeasy it is for you to become a qualifiedPersonal Trainer.

Every member that attends the Info sessionwill automatically receive a $500 vouchertowards the cost of a Cert IV PersonalTrainer.

Call1 300 134 136

for moredetails

We have Franchise territoriesavailable throughout Australia and New

Zealand.If you know any trainers or people with aninterest in health and fitness that wouldlove to run their own Franchise business,please let them know about this excitingopportunity.

$1000 referral bonus for any one you referthat becomes a Franchise owner.

Local Members BenefitsDiscounts & Offers Present your Keyring

DANDENONGSKATE CENTRE

41 PRINCESS HWY, DANDENONG 9794 8039

Receive20% off

KINGS

COMPLEX366 BOUNDARY RD, DINGLEY 9558 3222

Receive10% off

LE MANS

GRAND PRIX

11-55 WATERVIEW CLOSE, DANDENONG STH 8787 8178

Receive15% off

MembersPrices & $5

offmembership

Cnr Nepean Hwy & Warrigal Rd, 9583 1244

Membersreceive 2

Games for$13

(usually$20)

401 PRINCESS HWY, NOBLE PARK 9547 5977

2 FREEweeklymovieswith any

new releasemovie rental

0422 248 283 SOUTH EASTERN SUBURBS

Receive25% off the

sessionfees

SPRINGVALE 9547 4774

www.mycmsite.com.au/michellek

ReceiveExtra Free

Gift

WAVERLY GARDENS 9546 8721DANDENONG 9706 8211

10% off allitems in

store(excludingsale items)

SHOP 40 ENDEAVOUR HILLS SHOPPINGCENTRE 9706 2234

20% off*Excludesspecialitems

12 Douglas Street, Noble Park 9562 3720

10% off DryCleaning &

Alterations.

www.Essentially.com.auNatural Skin Care ProductsAdele 0409 860 981

Receiveextra free

gift if hold aparty.


8/8

Franchise Directory

We do it outdoors

VICBerwickBox HillCamberwellCarltonCaroline SpringsCaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendon

ElthamElwoodGlen IrisGreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysboroughLilydaleMalvern EastMill ParkMoonee PondsMornington

Mt WaverleyMurrumbeenaNewtown-GeelongPakenhamPort MelbourneReservoirRichmondRingwoodSouth YarraSt KildaSunburyTemplestoweThornburyVermont SouthWantirnaWellington - SaleWerribeeWheelers HillWilliamstownWodongaYarraville

QLDBroadbeachBuderimEverton ParkKawanaLockyer ValleyMackayPacific PinesRunaway BayWilston

SA

CampbelltownBlackwoodGawlerGolden GroveFlagstaff HillKensington GardensMawson LakesMitchell ParkMt GambierModburyNorthgateNorth HavenProspectWest Lakes

Henley BeachHallett CoveSeacliffUnley

WACanning ValeCarineCockburn CtrlEdgewaterIlukaMargaret RiverStirlingSwan View

Quinns RockWembley

VICBalwynBeaumarisBendigoBentleigh

ACTANU

NSWAlburyAvalonBaulkham HillsBlacktownBlakehurstBurwoodCamdenCollaroy

CranebrookCronullaDrummoyneEarlwoodFrenchs ForestGlebeGlenbrookGlenmore ParkKellyvilleManlyMirandaParramattaPeakhurstPenrith

Queens ParkRose BayRushcutters BaySans SouciShellharbourSt ClairSt IvesSutherlandTerrigalWarners BayW. Pennant HillsWilloughby

New Zealand

AucklandBrowns Bay

Local Members Benefits FoodDiscounts & Offers Present your Keyring to receive:

CAF

SHOP G1 PARKMORE SHOPPING CENTRE9769 1466

Receive a FREE hot drink withany meal purchase.

(effectively works out to 20% off)

NOBLE PARK - Cnr Douglas St & HeatheronSANDOWN Cnr Princess Hwy & Browns Rd

FREE bottled water or yoghurtwith every sub/wrap purchase

(effectively works out to 20% off)

FASTA PASTA

EYSBOROUGH

330 CHELTHAM ROAD, KEYSBOROUGH

Receive 25% off total bill.Max $20 off.

Receive 10% off any meal

Healthy Choices are available

MehfilIndian Restaurant 9798 7544

291 Corrigan Road, Keysborough

Receive 20% offSunday to Thursday Evenings

Open 5pm to 10pmCash Only

BUDJET BUYS

17 BUCKLEY STREET, NOBLE PARK

10% off

(discount excludes milk)

Mordialoc Kebab Health9590 9154

204 Lower Dandenong Road

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

110 Hemmings St Dandy West 9791 7498

FREE use of the DogwashFacilities. B.Y.O Shampoos,

towels etc.

51- fresh air newsletter may 2009 keysborough

Documents