step into life keysborough newsletter #95 - january 2013

7/30/2019 Step Into Life Keysborough Newsletter #95 - January 2013

1/15

Welcome to 2013!Dear Step into Life Members,Family and Friends

The team at Step into Life would liketo wish you all a very Happy New Yearand a safe start to 2013!

Have you set that New Years resolution yet? Heres athought, the latest research says that human lifeexpectancy is approximately 80 years. So, that means 80

summers, 80 autumns, 80 winters and 80 springs, with thatin mind, take 80 and subtract your current age and that issupposedly how many summers, autumns, winters andsprings you have left! When you think of it that way it placesa whole new angle on new-years resolutions.

Make the most of every day as each day is precious.January is a time to set some goals for the New Year.Please chat to your Trainer about your short, mid and longterm goals and they will assist you to plan ahead and staymotivated with your training.

I would also like to say thank you to all our Step into Life

members and our Franchise group for participating in theNational Breast Cancer Foundation Fundraising initiative.

As you are aware the NBCF supports the tireless researchinto this life changing disease which sadly affects one ineight.

With your fantastic support weve raised just under $5000that will go towards life saving research and assist in thefoundations goal of zero deaths from breast cancer by2030.

An aspiration thats made possible by your generosity and

support.

Heres to a healthy and productive 2013 were lookingforward to seeing you push your limits!

RegardsLarry [email protected]

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

January 2013, Issue 76

Local News

Blinky, Winky & Boo show off their pwetty eyelashes wecant train looking all sleepy eyed!

The Step into Life franchise family is growing.Share it and let your friends know that they toocan take a step towards a fun, social and lastingfitness program. Step into Life - making a standfor a healthier generation one person and one

community at a time!

NEW Step into Life Locations

NSWCronulla

GungahlinWoonona

QLDMiami

*Under new management

VICAltona

Reservoir*Mt Waverley*

Essendon*

WAMorley
mailto:[email protected]:[email protected]:[email protected]


2/15

Comic ReliefHahaha!

Merchandise

Sling bag new style$35.00

Action singlet$25.00

Knee-length tights$49.95

Cotton Training ClubSpecial! Only $10.00 each

TimetableMon

6:00pm 7:15pm

Tues6:00am 6:00pm 7:15pm

Wed6:00am 6:00pm 7:15pm

Thurs

6:00am 6:00pm 7:15pm

Fri

6:00am

Sat

8:00 am

Dont have your ownboxing gloves?

Youll need them forboxkickTM

sessions

STANDARD FINGERLESS$25 in S, M or L.

Please note the changes in toneup rotation are Monthly

JANUARY toneup Sessions are WEIGHTS

FEBRUARY toneup Sessions are BANDS

MARCH 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


3/15

Local News

We love our littles Leaning tower of Keysie?

Important Timetable Changes!Were heading off on our (hopefully) sunny holidaywhich means there needs to be some adjustments tothe timetable for the week starting the 21st. We hopeyou understand & can please make your best effort tostick to your sessions These will be the onlysessions running this week & you will need to bookinto them the week prior to reduce any confusion.

Mon Tues Wed Thurs Fri Sat

21

6pm

powerflex

22

6amboxkick

6pm

cardiomax

7.15pm

boxkick

23

6am

cardiomax

(NoblePark

location)

24

6amtoneup

25

6.45pm

toneup

26

10.30am

boxkick

The day we are back in town (we know you will missus!) is Monday the 28th. On that night there will be a7pm Fitness Test which will run instead of the usualsessions.

Weve made a promise to keep up with our good

exercise & nutrition habits while were on our break soitd be awesome if everyone else does the same!Remember thats what we are here for support &motivation.

Stay classy, Keysie!

Training ClubAchieving your goals at Step into Life

New MembersWelcome!

Bianca & Josh Lopez

Member BirthdaysHappy Birthday!

2nd

Glenn Lee

4th

Cliff Durkin

10th

Anthony Choy

13th

Maria Zagarelos

15th

Tanya Thomson

17th

Taniae Wong

17th

Jake Lucas

18th

Roshelle Cerveira

24th

Ashlea Smith

29th

Jose Fonda

30th

Sharyn Tour

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 December500 pointsJayne KareroaShane Mckenzie1500 pointsRimas Kareroa


4/15

Member ProfileMatthew Edwards

QuestionsWhere were you born?Dandenong hospital

What is your current profession?Customer service

What sports have you been involved with duringyour life/best achievement?

AthleticsTennisRugby unionKarate

What is your favourite Step into Life session?Boxkick

What is your favourite naughty treat when yourtrainers arent looking?Chocolate, chocolate and more chocolate

What are your top 3 goals you would like toachieve?1. Sexy2. Healthy3. Wise

What goals have you achieved at Step into Life so far?Training for tough mudder

Matti is a well qualified personal trainer with years of experience inboth Personal Training and Athletics Sprints coaching. He assistedme when I first started the franchise back in 2005 and continues tosupport me as both a member & a trainer (love you Matti!) He maybe little in height but you can always count on his big heart. You areall in great hands for the week of the 21

stof January as Matti will be

running most sessions and good old Homans (now her 5th

year) willbe running the 6ams on Tuesday and Thursday. Marko will berunning an exclusive Friday night toneup session. These 3 areawesome, loyal and talented, we hope you will give them both the

same respect you have shown to both Jess and I. Thank You ..Az

EVENT & DATE12

thJanuary 2012 10:45am @ Wachter Res.

Keysies 9th

year

celebration

30min to 2 hr Fitness Challenge

ENTRIES CLOSE January 9th

100% of proceeds goes tothe Keysie Animal Shelter

Open to anyone who hascompleted a session with us

19th

January 2013 16km 18kmTough Mudder

Saturday 2nd

feb 11am

Keysies 200th

Teaser 11am 12pm

8 February for 3 Weeks Fri7pm

Sat6am

Sun8am

3r March 2013 5kmWalk/Run

10kmRun

3 March 2013 7kmObstacleCourse

23r March 2013Toughest Bloke & Chick Challenge

6kmTOUGHCHICK

6kmTOUGHBLOKE

24 March 2013Run for

Kids

5kmrun/walk

10kmRun

Matti first became amember of Step into Life

Keysboroughin March 2005

Members of the monthreceive a Step into Life $25

anystore giftcard.


5/15

4. Ask for help

Pride sometimes stops us from letting others knowthat were struggling, but remember, people often liketo help where they can. Let the ones closest to youknow that you need a hand. As well as being awarethat now isnt the time to impose another demand onyour time, they may feel pleased to be able to lendsome support.

5. Meditate

Exercise as you know is invaluable to help keep yourstress levels healthy, but its important to listen to yourbody and pay attention to what you need most duringtimes of burnout. These are the times that we need to

be gentle with our bodies. Meditation can lowercortisol levels and have a great restorative effect.Make it a priority to schedule at least a couple ofsessions of meditation each week.

6. Over training

We do not realise this important factor often until it istoo late. Sometimes we are told harder and faster inour training but it must be in proportion. For example,a lot of us train 3 times per week at a Step into Lifevenue for up to 50 weeks of the year. This is 150

training sessions per year and the majority of themwill be at a high intensity. Take the time to have abreak from your training, even if it is only for 1 weekover the holidays. You will be amazed how refreshedyou will feel and you will even find that you come backeven fitter.

Kate James is a work life balance coach, writer andspeaker. She works with professional people who want toenhance their quality of life by making the right career andlife choices. You can find Kate atwww.totalbalance.com.au.

Johns CornerAvoiding BurnoutWritten in conjunction withKate James from Total Balance

What can you do to preserve your energythroughout the year?

1. Listen to your body

Often, minor physical ailments begin to arise whenwe start to feel chronically stressed. Our tendency

may be to brush these aside and press on. Yourbody is usually one of the first places youll noticemental exhaustion in the form of physical pain, so itsimportant to pay attention. Even the aches and painsyou consider to be bearable are telling you to takebetter care of yourself. Visit your doctor,kinesiologist, naturopath, acupuncturist or osteopathand make some time to rest.

2. Let go of some expectations

Take a look at the projects and tasks you have set

for the next couple of months and challenge yourselfto let go of at least one thing that you really dontneed to get done in that time frame. You mightdiscover that some tasks can be deleted from yourlist forever. Remember that after some time off, youllfeel refreshed and ready to tackle projects with a newapproach.

3. Have a break before the holidays

One of my favourite things to do in the lead-up toChristmas or school holidays is to take a break first.

Get out of town and spend some time disconnectedfrom your everyday life. Make sure you use this timeto rest so youre ready to hit the holidays feelingrecharged. If you cant get away this year, set asideat least an afternoon to rest with your feet up. Its notan old wives tale that putting your feet up is good foryou research tells us that elevating our legsactually enhances the restorative process.
http://www.totalbalance.com.au/http://www.totalbalance.com.au/


6/15

3. Soup it upHomemade soup stacked with Free vegetables is a

great way to up your daily vegetables and keep thecalories down. This will also help you feel full andmight save you from snacking on something youshouldnt.

4. Grate itIf you dont really like veges or are simply strugglingwith the amount, try grating them and adding them tomince dishes like spaghetti bolognaise. This willreduce the amount of meat you are eating andincrease the vegetables, all without even noticing.

5. Go VegoGrab yourself a vegetarian cookbook and give somerecipes a try. Not only will it increase your vege intakeit helps expand your recipe collection.

6. Make Mega SandwichesInstead of just adding one lettuce leaf and a slice oftomato, top your sandwiches with freshly grated carrot,beetroot, cucumber, so high that its hard to close.

7. SticksChop up some sticks of celery, carrot and carrots to

dip with some homemade hummus or babaganoush to create an all vege snack. What could be better?

Matt ONeillBSpSc, MSc, APD, AN, Nutritionist,

Sunrise & Morning Show

Boost your veggieintake in 2013

Increasing your vegetable intake is a fantasticNew Years resolution. Vegetables are high infibre to help keep your tummy fuller for longerand your bowels regular regular and fuller forlonger. They are stacked with vitamins andminerals to nourish your body. They are loadedwith antioxidants to help reduce cellularinflammation that damages your metabolism.Sometimes its difficult to reach your VegetableTargets so we have put together some ways tohelp you along:

1. Make breakfast omelettesAdd in lots of vegetables like mushrooms, capsicum& onion.

2. Top your toastRather than having just a spread or cheese on toast add in sliced tomato, mushrooms, capsicum oreven thinly sliced roasted vegetables.


7/15

At Last - Guilt Free Eating!

Healthy Recipe

Prawn, baby spinach & walnut salad

Serves: 2 Prep: 15 mins Cooking: 5 mins

Ingredients200g medium uncooked (green) prawns,peeled and deveined 2 cups rocket1 cup baby spinachSmall handful of cherry tomatoes4 small balls of bocconcini, drained, sliced2 tbsp walnuts, roughly chopped

Dressing1 tbsp olive oilJuice of half a lemon tsp Dijon mustardFreshly-ground blackpepper

Method1. Place rocket, baby spinach, cherry tomatoes and bocconcini ina bowl.

2. Heat a grill plate to medium-high and spray with vegetable oilspray. Cook prawns for a couple of minutes until they turnpink.

3. Combine dressing in a screw-top jar and shake to mix well.4. Top leaves with cooked prawns, scatter walnuts over the top

and drizzle the dressing over the salad.

Exchanges per serve

2 0.5 1.75 0.5

Nutrients per serve*Without dressing:992kJ (237 cals), 28.8g Protein, 11.8g Fat, 3.5g Saturated Fat,2.8g Carbs, 2.3g Sugars, 2.3g Fibre, 455mg Sodium

Dressing:350kJ (84 cals), 0g Protein, 9.1g Fat, 1.3g Saturated Fat,0.3g Carbs, 0.3g Sugars, 0g Fibre, 0.4mg SodiumFibre, 0.4mg Sodium

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 $79.95 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 yourFREE 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.


8/15

Wear It With Pride Week10th 25th December, 2012

And the winner is Albury! We received so manyfantastic and creative entries from our FranchisesAustralia-wide for our first Wear It With Pride week.Picking just one winner felt like an impossible task,but after much deliberation, it was decided that Alburyshould be awarded the prize of $500 to organize aChristmas Celebration for theirFranchises members.Congratulations, Albury!

We were overwhelmed by the number of highlyoriginal responses we received to this new andexciting promotion, so weve decided to include a fewhonorable mentions as well below. Dont forget youcan access these via Step into Lifes AustraliasFacebook page if youd like to share your pride withyour family and friends!Congratulations to our Wear It With Pride Week winners, Step

into Life Albury

A big thanks to our many members who participated and wore their Training Club shirts and singlets along totraining throughout Wear It With Pride week. Those of you that did were entered into a draw to be rewarded withsome Gold Class Movie tickets for your efforts. Franchisees will be in touch with the lucky winners shortly.

Honorable mentions

Step into Life Glen Iris had a ball wearing it with pride

Step into LifeSwan View
http://www.facebook.com/stepintolifehttp://www.facebook.com/stepintolifehttp://www.facebook.com/stepintolife


9/15

Ron Boode from Step into Life Berwick VIC taking abreak at Hamilton Island

VIC members Jacquie and Sarah from Step into LifeDoncaster and Monica from Step into Life Glen Waverleyconducted a warm up at The Royal Walk for the RoyalMelbourne Hospital. Good work, ladies!

Step into Life Coogee say hands up if you think 6.15 AMis the best time for toneup session with Millie!

Santa drops into training at Step into Life Coogee


10/15

Step into Life Queanbeyan member Shane Taylor inParis recently

A Step into Life Chelsea member for over 5 years now, JaneSadler wore four of her training club shirts to one trainingsession. Shes earned those 2000 Training Club Points!

9.15 AM boxkick at Step into Life Coogee Meta from Step into Life Kensington Gardens receiving her5000 Training Club Points from her Trainer Mike.Congratulations, Meta!


11/15

Shane Mckenzie

First Session 10th

October 2011

Total # of Sessions 114

Fitness Tests 6

Bootcamps/endurits 5

(2- Teasers

1-Marines 2-Navy Seals)

2012 Keysie Competition

Jayne Kareroa

First Session 11th March 2012


Fitness Tests 3


(1- Teasers 1-Recruits

1-Marines 2-Navy Seals)

Achievits 2 packages

2012 Keysie Competition

Rimas Kareroa

First Session 26th

March 2010


Fitness Tests 15


(2- Teasers 2-Recruits

7-Marines 9-Navy Seals 3- Commandos)

Achievits 1 package

2010 & 2012 Keysie Competition

2010 Mini Olympics


12/15

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 tolearn about becoming a Personal Trainer to contact ourstate offices. We will tell you how easy it is for you tobecome a qualified 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 on1300 134 136 for more information.

Due to customer demand we have Franchise

territories available throughout Australia and NewZealand.

If you know anyone with an interest in health and fitnessthat would love to run a Fitness Franchise, please let themknow about this exciting opportunity.

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

Refer a friend and well give youanything you want!

At Step into Lifewe value your patronageand the people you refer to us.Thank you for giving a gift of good health and fitness toyour friends and family by referring them to Step into Life.

For each friend who joins as a result of your referral to anyStep into Life Franchise nationally, you will receive a Stepinto Life Any Store Gift Card to the value of $25.

Use your referral gift card from us to purchase almostanything provided it can be purchased from a store which

has eftpos facilities.

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


13/15

Members BenefitsDiscounts & OffersPlease support our national and local traders,and take advantage of the discounts they offer toStep into Life members. Simply, show your Stepinto Life membership key ring to the staff ofparticipating outlets.

Members BenefitsDiscounts & Offers

*New for Keysborough*!Please see Graceand her staff for10% off when you

present yourmembers keyring

at her shop.2/79 Centre

Dandenong Road,Dingley Village

We picked up some great dips, gluten free biscuits, superyummy chutneys, relishes & sauces, fig jam & fresh fruit. Itsmy new favourite stop for healthy yummy treats

Receive a 20% Discounton all Ryders Eyewear Products

To purchase Ryders Eyewear visit

www.ryderseyewear.com.auandquote the promo code that corresponds to your state

SIL-SA-2012

SIL-NSW-2012

SIL-VIC-2012

SIL-QLD-2012

SIL-WA-2012

Discount movie tickets from your trainer

SUBSCRIBE & SAVE OVER 43%Subscribe to Men's Health and Women's Health magazinefor JUST $26 every quarter by automatic credit cardpayment. You'll SAVE a massive $85 off the full price inthe first year. Plus both of these fantastic magazines will bedelivered direct to you FREE. Also, this offer is RISKFREE - you can cancel at any time, no questions asked!

SAVE yourselfover 43%

www.subscribetoday.com.au/8201
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14/15

NOBLE PARK

VIDEO EZY401 PRINCESS

HIGHWAYNOBLE PARK

Ph. 9547 5977Receive New

Releases for $2.95

128 CHANDLER RD

NOBLE PARK9798 4081

Receive 10% off allconsultations

159 KINGSCLERE AVE

KEYSBOROUGH9711 7562

Receive 10% off allconsultations

PARKMORE SHOPPING CENTRE

SUBWAYReceive ANY 6 Gram 6

inch Sub, salador Wrap

With a Mount FranklinBottle of Water OR

Yogurt for $8

Remedial Mobile Massage Servicethat comes to you!

Services the Bayside &

South Eastern Suburns

50% OFF1st Consult& 10% OFF

After thatContact Donna on 0427 978 860

PARKMORE

OSTEOPATHY

159 KINGSCLERE AVE

KEYSBOROUGH9711 7562

Dr Penny GoslingAll current Step into

Life members receiveconcession rates.

Cue Sports &

Entertainment

Complex

BOUNDARY RD

DINGLEY10% OFF AT KINGS

OPEN 24/7

SOUTH EASTERN

CHIROPRACTICCENTRE

292 CORRIGAN ROADKEYSBOROUGH

9798 1402

Dr. Jose & Dr. Kevin

Is a sponsor of SiLKeysborough thereforeoffer a complimentary

first consult.

20% OFF!Ladies/Gents Haircuts,

Perms, Colours, Shaving,Facials, Swiss Skin CareProducts, Work Shops,Threading and even a

massage chair and coffeewhile you wait

240 Princes HighwayDandenongPh: (03) 9794 6588

10% off Services & MerchandiseFancy a ride?

Join these guys on Saturdays 8amCall the Store and speak with Brett

CAFSHOP G1 PARKMORESHOPPING CENTRE

Ph: 9769 1466

Receive a FREE hot drinkwith any meal purchase.

0467 346 837

http://www.evekinesiology.com/

email: [email protected]

Members receive special rates
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15/15

Franchise DirectoryTo find your nearest location please visit our website

Click here

http://www.stepintolife.com.au/your-nearest-location.php

Follow us on -

20% OFFVibram FiveFingers

Available fromPeak Potential

Mentone

131-133 Lower

Dandenong Rd

Must make anappointment to trythem on for sizing

9584 1308

9551 9435.

Hire a watercooler and gettwo 15 litrebottles for

FREE

Aqua Central provide a free scheduled delivery service.Their spring water is sourced from a protected spring in

the Daylesford Region of Victoria and is bottled byhygienically sealed 15 litre returnable bottles
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step into life keysborough newsletter #95 - january 2013

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