6-heartbeat newsletter august 2005

8/12/2019 6-Heartbeat Newsletter AUGUST 2005

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Step into Life KeysboroughPhone: (03) 8502 8775Email: [email protected]

Web: www.stepintolife.com.au

Au ust 2005

BOWLING GAMEAVERAGE SCORES

Name GamesPlayed

AverageScore

Aaron 3 122Adrian 2 106Andray 2 56.5Donna 3 101Gaye 2 87Jeannette 3 116Jill 2 49.5Jo 3 98Jodie 3 96.5Kerry 2 90Matt 3 115Paul 3 125Sheril 2 75

Great social night out,lot of funIn August.

Sumo Wrestling!See page 4 for details

Local News

Health & Fitness ArticleStroke of Fate

The signs of stroke may be any one, or a combinationof:

Weakness or numbness or paralysis of the face,arm or leg on either side of the body.

Difficulty speaking or understanding Dizziness, loss of balance or an unexplained fall Loss of vision, sudden blurred or decreased

vision in one or both eyes Difficulty swallowing Headache, usually severe and of abrupt onset or

unexplained change in the pattern of headachesSource : The National Stroke Foundationwww.strokefoundation.com.au

Time TableChanges

FITNESS BALL SESSIONS!Will rotate with bands and weights in

ALL Toning sessions as of 29 th August(see last page for details)

NEWSaturday 2:30pm Toning

BOOT CAMP!20 th August, 7am

Training Boot Camp

STRETCH N FLEXMoves to Tuesday nights @ 6pm

BOWLING on the 29 July!

FITBALL IS STARTING 13With Bands, Boxing, Boot Camp & BallsWe for sure havent beenWeak thisWinter.


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Au ust 2005

TrainingAwards

Goal setting is a keyelement to gaining fitness,weight loss and improved

health benefits. At all Stepinto Life sessions we addtraining points to yourtraining club tally (you cansee your total on yourfortnightly performancereport).

MembersBirthday

Happy Birthday!!

11 th - Sharon Owen

29 th Erin Scafocchia

NewMember

Welcome to the Team!!

Paul Henderson

Sharon Owen

Member Profile

Awards achievedin July:

50Diane Robertson

Jenni GarlandKerry BarkerAdrian BarkerRoz Fincham

Carolyn Schrier

200Jeannette MooreErin ScafocchiaAndrew LeszkoJodie Sparkes

500

1000

1500

CONGRATULATIONS!!

You can reward your efforts bypurchasing

your training club shirt for $20

ANDREW LESZKO

Where were you born?Melbourne

What is your current profession?PlumberWhat sports have you beeninvolved with during your life/bestachievement?Football, Ba sketball & Volleyball

What is your favourite Step into Lifesession?Cardio

What is your favourite naughty treatwhen your instructors arentlooking?K.F.C

What res ults have you seen s inceyou started SIL?Fitter & Muscle Increase

Interests & HobbiesMotor Bikes, Drinking with mates, camping &fishing

What Primary & Secondary Schools did youattend?Yarraman Primary & Noble P ark Secondary

1. Cook pasta according to directionson pasta packet. Drain, keep warm.

2. Heat oil in pan, and add onion andbacon. Cook over low heat for 5minutes. S tir in f lour and cook for 1minute.

3. Gradually add Carnation andwater. S tir constantly. Bring to boil,simmer for 2 minutes. Add parsley,salt and pepper.

4. Place pasta in serving bowl. Poursauce over, toss lightly and serve.Serves 4.

You Need:375g MAGGI Fettuccine1tbsp oil1 onion, chopped3 rashers of bacon, chopped1 tbsp flour375ml can Carnation Evaporated Milk cup water1tbsp chopped parsleySalt and pepper

Recipe - Low in FatGolden Carbonara Sauce

Thanks to Jill Davis for providing this recipe


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Au ust 2005Health and Fitness Article - PROGRESSION: An oftenoverlooked, yet absolutely necessary key to better healthfitness.

The human body is an incrediblyadaptive system. Some moreadaptive than others but thisbasic survival system is there in

all of us. For example whenworking bare hands in aconstruction site, or even liftingweights, over time callusesdevelop. The first time your skinmay even break leaving thetissue below exposed. Over timethe body's regulatory mechanismacts to ensure this never occursand the body will hopefully neverexperience this disturbance. Inother words, the body has in builtsafety systems that are able tohandle this and other kind ofstresses and continuesfunctioning normally.

In order to force adaptation, onemain thing must be in order. Thekey word here is force. The bodymust be forced to adapt or itnever will. Simply wishingadaptation doesn't work, believeme I tried it. The stress imposedon it must be slightly higher thanwhat it has already experiencedor is used to. The body onlyresponds to stresses that it'snever experienced before. Itsresponse is like, "oh yeah, see ifyou can hurt me again". If youimpose the same stress that youimposed earlier and keepimposing it, the body startslaughing at you.

.

It will not take you seriously andnothing much will occur. Thestresses imposed must be higherand higher over time.

Another important aspect of this,

is that the body responds best tostresses that are slowly imposedon it and not too much higherthan it's used to. This way thebody is able to track changesand act accordingly over therequired amount of time toensure this never happens. Ingeneral the more slowly youimpose the stress or in smallerincrements, the better the bodycan respond accordingly andinvoke positive changes.

Getting back to our example ofthe calluses on your hands, yourbody will adapt and correct itselfif the stress imposed is not toostrong initially to do majordamage and you allow it enoughtime to correct itself beforeimposing the stress again. If youstart work today and break yourskin pretty badly, and you followit up with more hard work today,tomorrow and the next daywithout gloves or protective gear,I can assure you that your skinwill have a hard time adaptingand growing stronger. You'llcontinue to do damage withoutletting the body enough time toadapt.

The body will try to change butyou've hit it again causingdamage.

Take cardiovascular training. Ifyou have are riding the bike for20 minutes at 80 rpm (revs permin) today, in order to get fit,your goal somewhere down thetrack must be to better this. You

should aim to be riding the bikefor 20 minutes at 100 rpm. Oranother progression system mayinvolve riding the bike for 30minutes at 80 rpm. Both waysforce the body to adapt. Why?Because you have exposed it toa stress that it has notexperienced before.

It' no wonder some people cometo me after six months of workingout and then they wonder whytheir cardiovascular fitness ispretty much the same. In yourvery first workout after a periodof inactivity, you could doanything and that 'anything' is astress that your body has neverseen before. You go from doingnothing to doing something,anything, and your body willadapt.

After the initial few workoutswhich should be aimed at conditioning the exercise habit, ifyou're serious about bettering

yourself and your body, you mustpractice progression. You mustgo after it with a vengeance. It'spretty much the best indicatorthat you're on track and one stepcloser towards your goals.

Stefan Angheli

Editor healthfitness.com.au


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Au ust 2005Photos

Of theMonth

Healthy Recipe

SUMO WRESTLING DAY!SATURDAY, AUGUST 27 TH

11AM 2PM@ WACHTER RESERVE

3 ROUNDS OF 5 MINUTES EACHCOST: $20

RSVP WITH FORMS & MONEY BY19 TH AUGUST

FRIENDS & FAMILY WELCOME

City to Bay

September 18 th Adelaide, SA12km Walk / Run

Bands on the chairs with Gaye,Jeannette, Jodie & Jill.

Some stretches by the post withLeszko, Paul, Paul, Sharon & Erin.

Bands on the mat with Chantelle,Natasha Bernadine & Michelle.

Rob De Castella Fun RunVictoria

Sunday August 285km, 7km, 15km Run5km Walk event!Get entry forms from Aaron

Navy Seals Boot CampComing Soon..

MUSHROOM AND EGGPLANT STROGANOFF

2 med eggplants; 3 tbs olive oil;1 small red chilli, deseeded; 1 red capsicum, finely sliced;1 tsp ground cumin; tsp paprika;Pinch sea salt; Ground black pepper;200g button mushrooms, sliced; 3tbs unhulled tahini;4 tbs water; juice of 1 lemon; 2 tbs fresh dill, chopped; cup chopped parsley.Wash and cube the eggplant. Sprinkle with salt and set aside for 10mins. Rinse the salt off thoroughly and place the eggplant in asteamer and steam for 10 mins until soft. Set aside. In a large non-stick frying pan, heat the olive oil over a medium flame. Add theonions, garlic, chilli, capsicum, cumin, paprika and seasoning andsaut for 5 mins until soft. Add the mushrooms and eggplant andsaut for a further 10 mins. While the mushrooms are cooking, blendthe tahini, water and juice until smooth. Stir the tahini sauce and dillinto the vegetables and season with salt and pepper. Serve withfinely chopped parsley, over steamed quinoa and steamed spinach.The Food Coach- by Judy Davie


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Au ust 2005

MemberBenefits

Ask Steve Ankers for expert advice,Specialising in sports nutrition for weight

loss and muscle growth.This store gives 20% OFF the RRP onBody Building Supplements and if you

present your membership card youll alsoreceive 20% OFF ALL OTHER

SUPPLIMENTS on their Top Brands.

Specialise in getting the correct fit for

YOUR feet. . using the latest technology

with great service gives you the

opportunity to join their VIP c lub giving

Step into Life, Keysborough members

RECIEVE 9% OFF at the Dandenong

Plaza Store.

NationalDiscounts

Your

membership

card entitles

you to

discounts withthe following

companies:

Civic video,

ACP

(Gourmet,

Traveller,

Good

Medicine, The

Bulletin, Belle

etc), Bristol,

Roger

David,

Rays

Outdoors,

Midas,

REBEL

ChoiceHotels

Australasia.

A fantastic professional mobile massageservice that comes to you! Step into Life,

Keysborough members present yourmembership card and receive

Receive 10% off your Massage!Group Sessions also

available

Present your membership card andRECEIVE 15% OFF purchases!

Conditions of use, and must show yourmembership card.

Only Valid at Keys borough Fasta Pasta.Not valid on public holidays or other on

other promotions.


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Au ust 2005

Get your haircut with Dominc & Tony for greatfriendly service, also Present your membership

card and Receive 15% off Haircuts

The isotonic nature of this formula allows morenutrients into the bloodstream more quickly,

making it a better overall value than standardvitamin tablets. Receive 10% off the normal price.

A Special on Vitamin B12 "for extra energy"RRP $28.55 Now $22.00 (45 servings)

Great prices on Alcohol and a huge range.

Also cut out & present the coupon below toreceive $5 off when spend over $50 onlyvalid in September 2005.

Also join the Wise Buy club for free and berewarded for your liquor purchases.

Fantastic deals for your grocery needs,present your membership card and

receive 10% off* any items in the store*excludes milk. Pop in for a look!

Present your membership card andreceive movie tickets for $3.90 *does not apply to movie specials

WAVERLYGARDENS

VILLAGECINEMAS

Come in to meat yourneeds, present yourmembership card &

RECEIVE 10% OFF Thenormal price. A great

range & taste.

BUDGET BUYSCraig & Michelle Wachter

17 Buckley Street,Noble Park

PH: 9547 6712


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Au ust 2005TIMETABLE

Monday6 am

Toning

6 pm

Cardio

7:15 pm

Cardio

Tuesday6 pm

Stretch nFlex

7:15 pm

Toning

Wednesday6 am

Cardio

6 pm

Kick Boxing

7:15 p m

Cardio

Thursday6pm

Toning

7:15 pm

Toning

Friday

Saturday7am

Boot Camp20 th

AUGUST

2:30 pm

Toning

Training Sessions suitable for all ages and fitness levels

Cardio A fun and motivational session that improves o verall health, heart and lung Fitness.

Toning Improves muscular strength and endurance, body tone and shape and postural stability.

Kick boxing Self defence moves to combine a ca rdio and toning workout in one.

Fit ball Excellent for c ore stability providing effective muscular strength and endurance, body tone and shape.

Stretch n Flex Enhances flexibility through yoga-based activities for balanced health

Rubberised Resistance Great all-over body workout using Rubberised Resistance Bands

Boot Camp A tough army style, test your limits workout session da tes from your trainer.

TONING SESSIONSWeek

Commencing 15 th Aug 22 nd Aug 29 th Aug 5 th Sep 12 th Sep 19 th SepMondays

6am Weights Resistance Band Fit Ball Weights Resistance Band Fit Ball

Tuesdays7:15pm Resistance Band Resistance Band Fit Ball Weights Resistance Band Fit Ball

Thursdays6pm & 7:15pm

Weights Weights Resistance Band Fit Ball Weights Resistance Band

Saturdays2:30pm Fit Ball Fit Ball Weights Resistance Band Fit Ball Weights

Bookings are essentialfor all ses sions.

When raining ses sionswill be he ld at ParkmoreFootball Clubrooms

(in wachter reserve) bu tstill meet near thebanner at Wachter.

6-heartbeat newsletter august 2005

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