step into life keysborough newsletter #86 - april 2012

8/2/2019 Step into Life Keysborough Newsletter #86 - April 2012

1/19

VisionStep into Life was founded in Australia1995 but became a global brand whenthe first franchise was launched in NewZealand in 2009. That growth wasfurther solidified with the launch of thesecond franchise in Auckland and thesecuring of a Master franchisor for New Zealand in 2012.

We recently embarked on a journey to re-visit the SILvision, mission and values and make sure that our visiontruly represented the brands current focus and

encapsulated the thoughts, feelings and aspirations of allthose involved in the growing Step into Life brand.

I am pleased to share with all Step into Life members theStep into Life company vision, mission and values (pleasesee page 2).

I would love to hear your feedback and experiences withStep into Life and if these experiences have been capturedin our visions, mission and values. Please email me [email protected]

Ropes, aqua bags, agility ladders and new medicine balls.

Have you ever trained with a battling rope? Well, you soonwill be. Check out the video on the Step into Life Youtubechannel www.youtube.com/silcommunity demonstratingsome of the exciting new rope training coming to all theStep into Life franchises.

Get involved in the new revitalised training programsincluding the endurit program and give these great ropesand aqua bags a tryyoull love it.

Also new to all Step into Life franchises are agility laddersin cardiomax and handle medicine balls in toneup, yourtrainers have received great training programs to get your

heart rate up to a whole new level and your muscles evenmore toned ENJOY!

Train well and enjoy doing it outdoors.

Regards

Larry [email protected]

Step into Life KeysboroughPhone: 0423 852 262Email: [email protected]

April 2012, Issue 67

Aqua Bags

Medicine Ball

Quick Step Ladder

Battling Ropes
mailto:[email protected]:[email protected]:[email protected]


2/19

VISIONTo be the world leaders in group outdoor personal training, recognised for building and inspiring fitter

and healthier communities.

MISSIONWe 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.

VALUESWe strive to gain a clear and realistic picture of each individuals personal fitness goals, and then matchour proven programs to help them succeed. We do everything in our power to deliver the desired fitness

outcomes of every individual.

PROMISES = PROGRESSWe make a promise to every individual that through Step into Life they will have access to a range ofworld class fitness programs, tailored and delivered to help them each achieve their own long term

fitness goals. We are our word we keep our promiseand proof is in the progressin every action wetake that leads to the positive results we see every day.

COMMUNITY, COLLABORATION & COMMITMENTThe 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 relationshipswherever 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.


3/19

Step into Life ProgramsThe ultimate outdoor training session for building maximum fitness, burningcalories and increasing endurance. This session ensures massive cardio varietyusing 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 vastarray of tools like the great outdoors, dumbbells, resistance bands, fit balls, yourown body weight and more to work all muscle groups and create the ultimatefirm body.

The empowering outdoor cardio and strength session combining boxing, kickingand self-defence techniques. Punch, kick and jab your way through a fun andhighly motivating session that will calorie burn, build strength and leave you witha healthy sense of achievement no previous experience required.

The ultimate session to improve your core strength, posture and musclebalance. A fit ball used outdoors and combined with dumbbells and crosstraining, 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, corestrength and flexibility. Inspired by pilates and yoga, this session will tone yourbody, provide postural strength, injury prevention, flexibility, balance, clear themind and relieve stress.

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

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


4/19

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

Wachter Reserve Day OutSunday 29 April11am 4pmWachter Reserve, Kingsclere Ave, Keysborough(across from Parkmore Shopping Centre)

Event highlights:

Live music and dance groups featuring Police BandCode One, Paper Dreams,Vardosand Cook IslandsRoyal Polynesian Dance Team;

A live performance bySaskwatch Roving performances byMargarita Enchiladaand

Adventure Club Family activities including art and craft, a scout

campsite, badge making and 'the great wall ofbuckets

Mini sports clinics and an inflatable squash court Free rock climbing wall A jumping castle Interactive art displays

Food and market stalls

Much more!

Timetable & This Month

See our Awards Page for our current Testimonials!

Member Benefits Meeting on 14th

April 10am(this will be at Dandenong South Primary School Hall)

15th

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

Endurit package begins 21st

April(entries for the first one close April 14th)

Monday 6:00pmpowerflex

7:15pmcardiomax

Tuesday 6:00amboxkick

9:00amcoreball

6:00pmtoneup

7:15pmtoneup

Wednesday 6:00amcardiomax

6:00pmcardiomax

7:15pmboxkick

Thursday 6:00amtoneup

6:00pmtoneup

7:15pmtoneup

Friday 6:00amcardiomax

Saturday 8:15amboxkick

Merchandise Look great in one of these styles Cotton Training ClubSpecial!

Only $10.00 eachLadies raglan t-shirt

$24.00

Ladies cap sleeve t-shirt

$24.00

Dont have your own boxing gloves?Youll need them forboxkick sessions

Boxing Gloves $25 in S, M or L, Standard or Fingerless

Please see pg. 13 for what you need for toning sessions & when
http://www.stepintolife.com/treat-yourself.phphttp://www.vardos.com.au/http://www.vardos.com.au/http://www.vardos.com.au/http://www.facebook.com/saskwatchmusichttp://www.facebook.com/saskwatchmusichttp://www.facebook.com/saskwatchmusichttp://www.cirquemystique.com/margarita-enchilada-r.phphttp://www.cirquemystique.com/margarita-enchilada-r.phphttp://www.cirquemystique.com/margarita-enchilada-r.phphttp://www.cirquemystique.com/adventure-club-r.phphttp://www.cirquemystique.com/adventure-club-r.phphttp://www.cirquemystique.com/adventure-club-r.phphttp://www.cirquemystique.com/margarita-enchilada-r.phphttp://www.facebook.com/saskwatchmusichttp://www.vardos.com.au/http://www.stepintolife.com/treat-yourself.php


5/19

Local NewsMarch was a BIG month. BIG runs, BIG obstacles &BIG mud. Alot of mud? Alot of BIG mud! Oh &chocolate ALOT of chocolate!

We warmed up with Tough Bloke/Chick, got pumpedwith our distance training & then it was here TOUGHMUDDER!

With a very early wake up call, team uniforms &cheerleaders ready to go, death waivers (yes DEATHwaivers) handed over, & some nice loud OHHHAHHHs to scare away any last minute nerves it wasON! 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 - & definitelyput your name down for next year because it is gonna

be HUGE!

The day after Tough Mudder was Run for the Kids. Wehad Liz Stewart down there representing Keysie &she did an awesome job! 14.38kms in 1.21.49! Such agreat effort, Go Liz!

Training ClubAchieving your goals at Step into Life

New MembersWelcome!

Jess FieldYasamine Moslih

Member BirthdaysHappy Birthday!1

st- Monica Homans

1st

Aaron Edwards

6th

Sharleen DCruze

8th

James Berry8

th- Michelle Wachter

18th

Antonella Grech

19th

Angela Hatzis

19th

- Angela McCrory

20th

Zera Raman

20th

- Simone Mckenzie

20th

- Nicole Lee

24th

Gillian Grigg

27th

Christine McArdle

How close are you to your next Training Clubmilestone?

Goal setting is a key element to gaining fitness,weight loss and improved health benefits. At allStep into Life sessions we add training points toyour training club tally (you can see your total onyour fortnightly performance report).

Points gained are a measure of your commitmentto your training.

Ask your Trainer to help you set some time lines foryour goals.

Awards achieved in -50 pointsHelen Radisic200 pointsAndy Nisbet1000 pointsJames DonaldsonAlun Roberts

Speaking of chocolate, we hope everyone had a fun& safe Easter & nowits time to get back on thewagon & train off all that seemed yummy at thetime but now I feel guilty & bloated chocolate!


6/19

Member Profile

Celestine Pau

Cels 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 atComputershare.

What sports have you been involved withduring your life/best achievement?I was very active when I was younger. I enjoyedplaying all sorts of racquet sports. At uni, our teamcame in 3rd place in table tennis in the uni olympicgames. I was very proud to have achieved that.

What is your favourite Step into Life session?My favourite SIL session is kickboxing. Good wayto take out your frustration especially after a long

week at work.

What is your favourite naughty treat when yourtrainers arent looking?The worst naughty treat for me is KFC but I doenjoy all sorts of food. Portion size is my worstenemy.

What are your top 3 goals you would like toachieve?My number 1 goal is to loss weight then get toned& fit.

What goals have you achieved at Step into Lifeso far?So far I have achieved by getting off the couchand getting active :) Also I did my first fun run lastyear. A great achievement on my part especiallywhen I don't even like running.

EventsMAR31

ST

&APR1

ST

16km army obstacle course, doit in teams!

See our team sheet at sessionsfor more details

So far 20 Keysie Members arecompeting in Australias First!

APRSun1st

Run for Kids 2012 www.r4k.com.au 5.2km Walk/Run

14.38km RunAPRSat14

th

Benefits Meeting held byCorrect~Fit for Keysie Members at

our hall (DSPS primary school)

Learn which exercises & stretches willbenefit YOU, which will harm you andwhat will improve both your posture &

energy. 10am.

Package beginsSaturday, April 21

st, 6am

Register by April 18th

APR15

th

Keysie Fun Run Free to all Keysie Members 16km & Half Marathon, officiated &held by our own keysie members &

trainers.

Important Fitness Assessment 7pm Monday, Apr 30t

6am Friday, May 4thMAY13

th 4km & 8km Run/Walk

Support our members!

MAY26

th

Winter Lunch for Keysie Members Group get together where weplan our winter training & set our

targets and inspire each other

July15

th

5km Walk/Run10km Run

Half Marathon

JULSat21

st

STEP INTO LIFE 2012KEYSIE BALL!Our 2nd Keysie Ball, open to our

members & their partners &supportive friends for a great night ofdancing, awards & dress your best!

AUG Sandy Point Half 5km Walk/Run, 10km Run& Half Marathon

SEP Dingley DozenSpring into Shape #1

De Castella

6km & 12km4km, 8km & 12km

5km, 10km & 15kmOCT Melbourne Marathon

Spring into Shape II10km, Half & Full Marathon

4km, 8km & 12km

Cel has been amember of

Step into LifeKeysie since14th January

2011
http://www.starttofinish.com.au/http://www.starttofinish.com.au/http://www.starttofinish.com.au/


7/19

Health & FitnessThe balancing act

Youve toiled in corporate jobs, worked at home to keepyour familys sanity and health in place, tended to thetoddlers and family alike. Now its time to shift your focus toYOU.

How many times have you stopped during the hustle andbustle of the day and thought about yourself? After all,youre the head of the home department and you rock atyour job. But to maintain calm in a stressful lifestyle, you gotto 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 thebalancing act:

1. Get moving: Go out in nature and spend at least 35-40minutes a day. If you pick a time at dawn, its even better.Most of us have a tendency to excuse ourselves fromexercising during evenings and after work. Enjoy a walk, arun or a ride on your bicycle to boost your fitness levels.

2. Choose high intensity: Walking at a moderate speedwill not be as effective as doing so faster at a higher

intensity. When possible, pick higher intensity workouts asthey do a much better job at keeping you fit.

3. Replace negative impression about yourself withself-supporting ones: Be kind to yourself. As amother/farther, sister/brother, wife/husband and aunt/uncle,youve been lovingly giving away too much. On the flip side,this could lead to emotional instability with repressedfeelings of anger, self-doubt and sadness building up.Always be self-supportive and think positively about yourbody image. Dont think My bum is so big. Replace it withI did so well at the group training this morning and I amimproving each day! Love yourself first.

4. Exercise socially: Research proves that even exercisehaters enjoy working out in a group than alone. If you finddoing it solo too boring to initiate, there are a plethora ofoptions available for you to choose from. In a group, youcan enjoy lasting friendships, the good company of upliftingpeople and training with a motivational trainer.

5. Dont just focus your calorie-intake: Not all calories aremade equal and our bodies react differently to those high intrans-fat than those from natural foods. Look at nutrition

holistically rather than getting obsessive about your calorie-intake. Choose healthier options as an overall shift.

6. Build downtime in your schedule: Go on a date, shopwith friends or catch up with family. Dont ignore the power ofa short break during a busy day. If you have a date with yourpartner 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 dailyerrands and think the list through. Do you think youll bebetter off hiring a kid to mow your lawn? Or get a nanny tohelp you with the toddler? Dont be harsh on yourself by

doing everything. If you dont like the price tag on services,why not barter them instead? Cook and prepare meals for afriend in exchange for their babysitting or negotiatehousehold chores with other members in the house.

We can sometimes get stuck with the philosophy of givebefore take and tend to neglect our own needs in the face ofneeds of others. Think win-win instead. So do not take upevery little task in the house and at work or try to become aperfectionist as this may hamper your overall well-being andhappiness.

Always remember, Good enough is the new perfect.

Becky Beaupre Gillespie and remember that balance is thekey.

Give a mother/farther, sister/brother or friend a boost thismonth by bringing them with you to your next Step into Lifesession or by surprising them with a Step into Life gift card. AStep into Life gift card is a perfect idea for this Mothers daywhich is just around the corner!


8/19

6 traps that put you off trackYouve started your shape-up program and have made

some changes to your eating and physical activity habits.Now its important to avoid the traps that can undo all yourgreat work. Here are some common ones:

1. Impatience Expecting quick weight loss and not gettingit can cause frustration. Make sure you set realistic goals.It has probably taken many years to gain weight, so evenif it takes a number of months to lose it, youll be enjoyingthe new fitter, healthier you from day one.

2. Relying on willpower Relying on willpower alone tostop yourself eating too much often backfires. Buildhealthy habits and a leaner environment over time tocomplement your natural resolve.

3. Testing yourself Throwing yourself into challengingfood situations too soon in your program can dint yourconfidence. For example, it may be better to avoidcooking that chocolate cake for the kids if you think youmight sample it during the process.

4. Trying to be perfect Striving for the perfect diet orexercise routine can have the opposite effect if you findachieving it is more challenging than you expected.Remember, life happens and flexibility is the key tomaintaining 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, thinkingyoull 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 educationabout the risks of excess body fat, healthy foods and thebenefits of regular exercise are often not enough. Youalso need to monitor your progress, have practicalstrategies for managing difficult situations and getencouraging support. Its the complete package that reallyworks.

With eating, activity and weight management, changing

the way you think is just as important as changing whatyou do!

Matt ONeillBSpSc, MSc, APD, AN,Nutritionist, Sunrise &

Morning Show

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


9/19

Terris storyStep into Life Oakleigh Victoria

It all began in July 2010. I weighed myself one day and wasdisgusted. I was 120kg. Not my heaviest mind you. A fewyears earlier I was 127kg and was even more disgusted. Idid the Tony Ferguson program lost 27kg, stopped followingthe program and put back 20kg of the 27kg lost. Hence mysecond starting weight of 120kg. So I began my own weightloss program. I took the clothes that were hanging on myexercise bike off and actually started to use the bike for whatit was meant for exercise. I began to eat better, especiallyat work. I work at a supermarket so impulse snacking isquite easy. Theres a lot to choose from when you want aquick bite to eat.

One day in March 2011, I brought my car in for a servicenear Brandon Park shopping centre. I lived in Huntingdale atthe time. I decided to walk home. It was a 6km walk, which Iworked out later with the car. Nearly home, walking alongPrinces Hwy on the opposite side of the road to the footyoval, I noticed some people and a bunch of fit balls. So Idecided to cross the road and go check it out. I walkedaround the oval having a look at what they were doing. Itlooked like fun. I took down the number and gave it a callwhen I got home and left a message. I got a call back fromKoula and while having a chat I found out that we went to

the same high school and she knew my brother. Smallworld! We had a talk about what Id already been doing andwhat I wanted to achieve. I decided to do a free trial sessionthe following Monday morning. That was March 28, 2011.And thats where my Step into Life Oakleigh story begins.

My first session was the bridge. My muscles didnt knowwhat hit them. But I went back for more. 3 sessions perweek. 2 cardiomax and 1 toneup, which I still do today. Iwas around 106kg when I started Step into Life. Part of myexcess baggage was gone so now it was time to shed evenmore. At the start of the Biggest Loser challenge this year, Iweighed in at 91.4kg Im still not quite sure if the scales

were correct that day so over 14kg lighter and the smallestIve been in my adult life.

My time with Step into Life has been awesome. Ive metsome wonderful people and done some amazing things.Like just the other day, I jogged all the way around the ovalwithout stopping. First time ever. It was great, even thoughfor a moment I thought I may have needed an ambulance.But that feeling didnt last long. I enjoy all training sessions cardiomax and toneup and even endurit which I didfor the first time the other day in 36 degree heat andsurvived.

Ive had a few minor injuries during my time. But withKoulas help Ive been able to work through them, recoverand continue my training. Koula knows what I can and cant

do and when I can and cant do them, but pushes andencourages me that bit more each session, which makesme push that bit harder.

I really enjoy hitting the training milestones. Each clubtraining club t-shirt gets smaller and smaller. My first t-shirtwas an XXL, 200 was an XL and 500 was an L. Im nowlooking forward to achieving my 1000 club training points,along with all the sweat rain, hail or shine. Bring on themedium t-shirt!

Recently Ive been told by people that Im skin & bonesand tiny which Im far from, but absolutely love the

compliments. It makes me more motivated. Step into Lifehas changed my life. Im the fittest and healthiest Ive beenin over 15 years and I intend to continue this lifestyle formany years to come.

Terri Bertazzon, member at Step into Life Oakleigh,

Princes Hwy Reserve.


10/19

Step into Life Byron Shire, NSWFirst ever endurit recruits

Step into Life Rose Bay, NSWSummer Series Race 3

Step into Life SAIn a combined endurit session with Golden Grove,

Mawson Lakes, Salisbury & West Lakes

Step into Life SAIn a combined endurit session with Golden Grove,

Mawson Lakes, Salisbury & West Lakes

Step into Life Bassendean, WAcoreball and boxkick sessions


11/19

Tough mudder

KeysiesJames Donaldson

First Session 6th January 2011

Total # of Sessions - 166

Fitness Tests 7

BootCamps (endurit) 19

3 Teaser

4 Recruits

5 Marines

5 Navy Seals

2 CommandosRunning Packages - 3

Keysie Competition 2011

Tough Bloke 2012

Tough Mudder 2012

Andy Nisbet

First Session 10th October 2011

Total # of Sessions - 53

Fitness Tests 2

Tough Mudder 2012

Alun Roberts

First Session 18th March 2010

Total # of Sessions - 219Fitness Tests - 3

BootCamps (endurit) 15

3 Teaser

4 Recruits

3 Marines

5 Navy Seals

Running Package 2

Tough Bloke 2012

Silky mud cracks & keysie commandos


12/19

So next year...... will it be your turn? Feb 16thSilky mud cracks


13/19

I have absolutely surpassed what I expected to achieve when I joined

Step into Life Keysborough (SILK). I had a gym membership but hadbeen feeling for a while that it wasnt 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 eventsomething 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 myachievements 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 cant wait for our next adventure!

Katrina Armstrong

Inspirations April 2012Since starting SiL I've wanted to become a fitter,

healthier and to establish habits beneficial to my overallhealth 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 tochallenge 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 tochallenge myself and not fall into a 'comfort zone' withtraining 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


14/19

Keysie commandos


15/19

Healthy RecipeAt Last - Guilt Free Eating!

Asian Style beef &egg salad

Serves: 2 Prep: 10 mins Cooking: 10 mins

Ingredients 2 eggs

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 tspfinely chopped red chilli + 1 tsp brown sugar

1. Wash and dry the watercress, pick sprigs and discard thickstems. Spray oil on non stick pan and cook steak overmedium heat for 3 min each side. Set aside for 5 min andslice thinly.

2. Make a bed of water cress on serving plates. Top withcucumber, tomatoes, onion, snow peas and steak. Drizzlewith the combined dressing ingredients.

3. Heat about 5cms water in large saucepan. Bring to a simmer.Carefully crack eggs into a cup, then slide into the water. Cookfor 4 min until the whites have set.

4. Place an egg on top of each salad and sprinkle with coriander.

5. Serve immediately.

MJ Nutrition Matt ONeill www.MetabolicJumpstart.comExchanges per serve

3 1.25 0 0 0 0.5

Nutrients per serve1024J (243cals), 26.1g Protein, 10g Fat, 3.1g SaturatedFat, 12.2g Carbs, 10g Sugars, 5.9g Fibre, 359mg Sodium

Source: Modified www.eggs.org.au

Steps to Jumpstart yourMetabolism!

Tired of conflicting diet advice? Re-wire your appetite andre-ignite your metabolism through Matt ONeills MetabolicJumpstart. This 4 week program provides you with acomplete 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, faqs and discussion posts

Enhance your results with your FREE MJ Plus + program

(worth $120 per year) when you sign up through a Stepinto Life trainer for the duration of your membership, andreceive:

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

For more information talk to your trainer.
http://www.metabolicjumpstart.com/http://www.metabolicjumpstart.com/http://www.metabolicjumpstart.com/http://www.metabolicjumpstart.com/


16/19

Referrals

Refer a friend and well give youanything you want!

At Step into Lifewe value your patronageand the people you refer to our program.

Thank you for giving a gift of good health and fitness to yourfriends and family by referring them to Step into Life.

In return for your support, we would like to give you a gift youvealways wanted. Yes, anything you want - provided it can bepurchased from a store which takes an eftpos machine.

With our new Step into Life Any Store Gift card, you can useyour referral gift card from us to purchase almost anything.

Refer a friend today to your trainer or another Step into Lifefranchise location, and for each friend who joins as a result ofyour referral, you will receive a Step into Life Any Store Gift Cardto the value of $25.

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

Become a TrainerGet qualified

Step into Life has a fantastic opportunity for you to become aqualified Personal Trainer.

We are inviting Step into Life members that would like tolearn about becoming a Personal Trainer to contact our stateoffices. We will tell you how easy it is for you to become aqualified Personal Trainer.

Every member that decides to go ahead with a PersonalTrainer qualification will have access to course discounts atvarious providers.

Contact your state office on 1300 134 136 for moreinformation.

Due to customer demand we have Franchiseterritories available throughout Australia and New

Zealand.

If you know anyone with an interest in health and fitness thatwould love to run a fitness Franchise business, please letthem know about this exciting opportunity.

$1000 referral bonus for any one you refer that becomes aStep into Life Franchisee.

Toning RotationPlease note the changes in the rotation are Monthly

APRIL toneup Sessions are WEIGHTS

MAY toneup Sessions are BANDS

JUNE toneup Sessions are COREBALL

Dont have your own?

Youll need one.

You may purchase onefrom your trainer

(we provide the weights)Coreballs55cm Blue or Green $50.5065cm Blue or Green $59.00

75cm Blue or Green $65.00

Resistance BandsGreen (Light) $30.00Red (Medium) $32.00

Blue (Hard) $37.00
http://www.stepintolife.com/tell-a-friend.phphttp://www.stepintolife.com/tell-a-friend.phphttp://www.stepintolife.com/tell-a-friend.php


17/19

Members BenefitsDiscounts & OffersPlease support our national and local traders,and take advantage of the discounts they offer.Simply, show your Step into Life membership keyring to the staff of participating outlets.

SUBSCRIBE & SAVE OVER 43%Treat yourself and your partner, mate or even yourneighbour and subscribe to Men's Health and Women'sHealth magazine for JUST $26 every quarter by automaticcredit card payment. You'll SAVE a massive $85 off the fullprice in the first year. Plus both of these fantastic magazineswill be delivered direct to you FREE. Also, this offer is RISKFREE - you can cancel at anytime, no questions asked!

SAVE yourselfover 43%

www.subscribetoday.com.au/8201

Members Benefits

Discounts & Offers
http://www.subscribetoday.com.au/8201http://www.subscribetoday.com.au/8201


18/19

Members BenefitsDiscounts & Offers

NOBLE PARK

VIDEO EZY401 PRINCESS

HIGHWAYNOBLE PARKPh. 9547 5977

Receive New Releasesfor $2.95

.

PARKMORE SHOPPING CENTRE

SUBWAYReceive ANY 6 Gram 6

inch Sub, salad or WrapWith a Mount Franklin

Bottle of Water ORYogurt for $8

Melissa BrownIndependent Consultant - IntimoLingeriewww.intimo.com.au

Members receive a 10%discount off Intimos SportsBras 2 styles available.Offer only valid through

Melissa Brown, consultantID 104092. ContactMelissa on 0408 357 360to book a private fitting.

provide a free scheduled deliveryservice. Their spring water is sourced

from a protected spring in theDaylesford Region of Victoria and isbottled by hygienically sealed 15 litre

returnable bottles

9551 9435.

Hire a water cooler andget two 15 litre bottles

for FREE

20% OFF!Ladies/Gents Haircuts,

Perms, Colours,Shaving, Facials, Swiss

Skin Care Products,Work Shops, Threading

and even a massagechair and coffee while

you wait

Members BenefitsDiscounts & Offers

SOUTH EASTERN

CHIROPRACTIC

CENTRE

292 CORRIGAN ROADKEYSBOROUGH

9798 1402

Dr. Jose & Dr. Kevin

Is a sponsor of SiLKeysborough thereforeoffer a complimentary

first consult.

128 CHANDLER RD

NOBLE PARK9798 4081

Receive 10% off allconsultations

PARKMORE

OSTEOPATHY

159 KINGSCLERE AVE

KEYSBOROUGH9711 7562

Dr Penny GoslingAll current Step into

Life members receiveconcession rates.

159 KINGSCLERE AVE

KEYSBOROUGH9711 7562

Receive 10% off allconsultations

Cue Sports &

Entertainment

Complex

BOUNDARY RD

DINGLEY10% OFF AT KINGS

OPEN 24/7
http://www.intimo.com.au/http://www.intimo.com.au/http://kingsentertainment.com.au/http://www.intimo.com.au/


19/19

Franchise Directory

NSWAlburyBaulkham HillsBlakehurstByron ShireCollaroyCoogeeDrummoyneEarlwoodEnmoreEnfieldGlebeGlenbrook

GlenhavenGlenmore ParkHunters HillKellyvilleKingsfordManlyMaroubraMirandaMosmanMona ValeNewcastleNew LambtonNowra

PymbleQueanbeyanQueens ParkRose BayRushcutters BaySans SouciSth HighlandsSt ClairSt Ives NEW MNG.Surry HillsSutherlandTerrigalThornton/Dungog

Turramurra NEWWarners BayW. Pennant HillsWilloughby

QLDBroadbeachBuderimCurrumbin NEWEverton ParkForest LakesIpswich CentralKawanaLabradorLockyer ValleyMackay NEW MNG.MorningsideRockhampton

Runaway BayWilstonWynnum NEW

SAAberfoyle ParkCampbelltownBlackwoodBrightonFulham GardensGawlerGolden GroveKensington

GardensMawson LakesMitchell ParkMt BarkerMt GambierModburyNorthgateNorth HavenNovar GardensProspectSalisburySeafordWest Lakes

Hallett CoveUnley/Goodwood

WAAlexander HeightsBassendeanCanning ValeCarineCarramarCockburn CentralEast Victoria Park NEWEdgewaterEllenbrookHigh WycombeHillarys NEWIluka

KingsleyMadeleyMyareeNorth PerthSouth PerthSorrento NEWSwan ViewQuinns RocksWannerooWillettonWembley

VIC

AspendaleBalwynBeaumarisBendigo NEWBentleighBerwick NEWBox HillBrightonCamberwellCarltonCaroline SpringsCaulfieldCheltenham

ChelseaCraigieburnCranbourneCroydonDiamond CreekDoncasterDrouinEssendonElwoodFrankston

Glen IrisGlen WaverleyGreensboroughHamptonHawthornHeidelbergIvanhoeKewKeysboroughLilydaleMalvern EastMitchamMoonee Ponds

MordiallocMorningtonMt WaverleyMurrumbeenaMt ElizaNarre WarrenOakleighOcean GrovePakenhamPrahranReservoirRichmondRingwood

RowvilleSaleSt KildaSunburyTemplestoweThornburyTorquayVermont SouthWantirnaWheelers HillWilliamstownWodongaYarraville

New ZealandAucklandBrowns BayBotany NEW

step into life keysborough newsletter #86 - april 2012

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