Step into Life Keysborough

Ph: (03) 8502 8775 Mb: 0423 852 262 E-mail: keysborough@stepintolife.com

April 2007, Issue 7

Local News Fun Runs

Member Paul Issai Robert Formoso Wayne Abrehart Donna Marshall Loretta Fitzpatrick Tanya Thomson Aaron Edwards

Directors Desk
Weve won, weve won was all that I could hear on the phone. There was shouting and screaming in the background and the voice, unrecognizable I might add, was getting more and more excited. Slow down, take a big breath, tell me who you are and what have you won? I said. There was a pause for a few moments and then Cathy Stacey our Master Franchisee for Victoria blurted out the most amazing news. Step into Life was voted Fitness Victoria Business of the year 2007 Step into Life was invited to submit a detailed profile of who we are, what we do, how do we do what we do and why we think we are better than the rest. Cathy in her dedicated and super efficient manner compiled a detailed presentation consisting of power point presentations, statistics, brochures and facts and figures about Step into Life. This was presented to Fitness Victoria the governing body of Fitness in Victoria. They in turn paid surprise visits to some of our franchises, phoned Step into Life members and interviewed them on all aspects of their experiences with Step into Life covering topics of customer service, customer satisfaction, professionalism and proficiency of franchisees, reasons why they joined Step into Life etc. This all culminated in a gala evening held at Bay View on Eden where it was announced that Step into Life was a finalist together with two other fitness organizations namely Equilibrium Fitness and Genesis Health Clubs. And then they announced and the winner is Step into Life Well done to every one associated with Step into Life Victoria, from our fantastic franchisees to our wonderful members and especially to Cathy Stacey and Elsa McMillan and their dedicated and loyal bunch of staff members who all contributed to making this award a reality. The good news just keeps on coming!!!!!!!!!!! Step into Life is very proud to announce that our group is now 100 plus franchises strong Our January 2007 intake of franchisees has launched their businesses with a bang and there are now over 100 Step into Life venues around Australia. Step into Life is a growing force in the Fitness Industry due to the dedication, professionalism and enthusiasm that each and every one of our franchisees brings to the group. With the quality of both our management team and our franchisees Step into Life will continue to be a force to be reckoned with within the Fitness Industry. Regards Mark Cohen Director Distance 9km 9km 9km 9km 9km 5km 5km Total Time 36:51 45:30 59:23 59:31 58:15 33:39 24:48 Time per KM 4:06 5:03 6:36 6:37 6:28 6:44 4:58

KNOX COMMUNITY ~ March 12th

Place in Age Group th 9 th 9 th 14 th 11 th 10 th 10 th 5

RUN FOR KIDS ~ April 1st

Member Rosyln Grassham Tanya Thomsom Donna Marshall Wayne Abrehart Distance 3.4km 3.4km 15.2km 15.2km Total Time 26:58 21:00 1:45:51 1:45:51 Time per KM 7:56 6:11 6:58 6:58

Members of Step into Life Keysborough have been hitting goals and Kilometer markers so well that they themselves are amazed by their performances. For Rob, Loretta, Tanya, Donna and Rosyln these were their first fun runs. All our members came in the top 15 of their age group in the Knox Fun Run. Another huge achievement is that during these long distance runs not one of them stopped to walk. Well done guys and we look forward to seeing more of our Keysborough competitors in the next lot of Fun Runs to come. Theres the Jells Park Dandy Creek dash coming up, the mothers day classic fun run & the run to the G.

Soccer the Sessions to Punish your trainers starts May see page 5 for details.

Timetable Changes
FITNESS TEST - APRIL 9 6:30pm & 14 8am
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Check out our new website www.stepintolife.com.au

Training Club
Achieving your goals at Step into Life
Goal setting is a key element to gaining fitness, weight loss and improved health benefits. At all Step into Life sessions we add training points to your training club tally (you can see your total on your fortnightly performance report). Points gained are a measure of your commitment to your training. Ask your instructor to help you set some time lines for your goals. Awards achieved in March:

New Members
Honee Aboulhosn Varlie Barnes David Formoso Bradley Korac Louise Selemidis

Welcome!

Lynette Aserappa Belinda Cisterunio Dale Kilpatrick Sunitha Kuresa

Welcome Back
Melissa Brown

50 points
Doris Wong Esma Huseyin Sharon Di Brino Pam Naylor Ross Bartlett Semra Ataman Jill Barnett Sam Walker Karyn Madafferi

Member Birthdays
Happy Birthday!
1 Aaron Edwards 4 Rasa Cochrane 7 Daryl Edwards 8 Michelle Wachter 14 Loretta Fitzpatrick 15 Romaine Jarutis 19 Angela McCrory 21 Luke Edwards 22 Alicia Blake 25 Jill Barnett 26 Louise Selemidis
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200 points
Bernie Fitzpatrick Romaine Jarutis Rachel Warner

500 points
Maria Madafferi

1,000 points
Paul Issai CONGRATULATIONS!! You can reward yourself by purchasing your training club shirt or singlet. Wear it with pride, youve earned it!

New to Fitness Category 4! Louise Selemidis & Rosyln Grassham

Member Achievements
Wendy Wright has broken 70kg, go Wendy! Maria Madafferi hit her weight goal of 55kg!

New to Fitness Category 5! Honee Aboulhosn

Donna & Wayno did the Run for Kids with their first ever big run of 15.2km!

Congragulations to those of you who have hit the streets, fun runs, pools & bikes to do your extra training Keep it up and drag others with you! New to Fitness Category 6! Cathy Hudson, Donna Marshall, Wayne Abrehart, Tanya Thomson, David Formoso

If any other members have any achievements they would like to share with the group please email them to me at keysborough@stepintolife.com

New to Fitness Category 7! Dale Kilpatrick

Member Profile
Jon Horsborough

Questions..
Where were you born? Mordialloc What is your current profession? Garden maintenance worker What sports have you been involved with during your life / best achievement? Blind cricket & goalball/represented Australia at the world goalball champs last year in South Carolina What is your favorite naughty treat when your instructors aren't looking? Doing nothing and a sucker for jelly lolies What primary & secondary schools did you attend? wallarano primary and then mentone grammar Studied at homesglen tafe as well What is the nicest thing anyone has ever done for you? Last year family and friends donated about eight thousand dollars to send me overseas to compete at worlds as it was abit too much for me to do myself. What is your goal for the next 6 months - exercise or other? To qualify for the next Paralympics in China when the aussie team heads over to brazil in July this year and to come in at least the top 5 out of 20 teams from all around the world. Interests and Hobbies? Interested in general horticulture and nursery growing. Fish and interesting aquatic creatures Of course goalball What results have you seen since you started with Step into Life? After the first two weeks or so I was excited cos I lost a couple kgs really quick but overall since I first started I have lost approximately 10 to 15kgs. Being able to run for 8kms without stopping on a run and not running into parked cars either. Click or type the link below to download a small video on goal ball. http://www.bbc.co.uk/mediaselector/check/stoke/videonation/stoke_goalball?size= 4x3&bgc=C0C0C0&nbram=1&bbram=1

Jon has been a member of Step into Life Keysborough since 31 January 2006
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Merchandise
Nothing like a bit of retail therapy!

Boxing Gloves $23 Order with your trainer in class

Events What is happening

Sunday April 1st Monday April 9th Saturday April 14th Sunday April 22nd Sunday May 6th Sunday May 13th Sunday May 26th RUN FOR KIDS www.runforthekids.com.au Fitness Evaluation at the park Now run at session times Fitness Evaluation at the park Now run at session times DANDY CREEK DASH Jells Park, Wheelers Hill www.ausrun.com.au GREAT TRAIN RACE Puffying Bill Run - www.puffingbilly.com.au/info/specials/great_train_race.htm MOTHERS DAY CLASSIC www.mothersdayclassic.org SANDOWN CLASSIC Australia's fastest 10km fun run. Sandown Racecourse, Springvale contact: 9428 8195 winter@athsvic.org.au. Step into Life Mini Olympics Which Step into Life venue will go home with Gold? Run to the G 3.4km and 15.2km event 7pm instead of 6pm & 7:15pm 8am instead of training 5km and 10km run/walk 13.2km Belgrave to Emerald Lake 9.30am 4km or 8km run/walk 3km 1:45pm start 10km starts 2:30pm. Fun Games for everyone

Sunday June 3rd Sunday

Health & Fitness Article

Play it Safe
Steps to reduce the risk of sustaining an injury during sport or recreation An injury free lifestyle allows us to focus on getting the most out of life, gives us the ability to train consistently and to continue having fun at sporting activities. Unfortunately as we age our inbuilt mechanisms that protect us from injuries get slack and we get more complacent. When taking this into consideration and coupled with the fact that some of us train more than ever, and take sport more and more seriously, it's no wonder that injuries in sporting activities are rife and generally accepted as inevitable. Below are some practical tips on how to reduce your risk of injury in sport, keep you out of the doctor's office and into the sporting field for longer. As always, it is action that produces results, so read on but more importantly "apply". Sport and recreational activities are a major part of many peoples lives. They promote fitness, fun and socialisation. However, there is also a risk of injury associated with many of these activities. Back in a 1990 study, sports injury in Australia was estimated to result in indirect costs of close to $1billion annually, with an estimated 1 million sporting injuries occurring each year. It is a common misconception that injuries are an acceptable part of any sporting activity. However this is not the case. By taking appropriate measures we can significantly reduce the risk of injuries sustained whilst engaging in sporting or recreational activities and in some cases prevent them entirely. Apart from the actual physical effects of an injury, there are many broader consequences suffered as a result. Eg. Inability to work, and psychological factors that can reduce a persons quality of life and impact on their family. There are also significant health costs associated with injury, therefore it is vital we try and prevent them occurring. There are some simple steps we can take ourselves to reduce the risk of sustaining an injury during sport or recreation. The guidelines listed below can also be applied to many activities we do daily around the home to help reduce the risk of strains, sprains and overuse injuries. WARM UP This helps to prepare the body for exercise, and often consists of gentle aerobic exercise. It should be gentle and slow to the point of very light sweating. The warm up causes an increased circulation of blood to the muscles about to exercise and helps reduce stiffness. The warm up period usually lasts 15 to 30 minutes, depending on the exercise and individual differences. STRETCH Static stretching is a very important part of injury prevention. Warming up before stretching increases the blood flow to the muscles as outlined above, making your stretches more effective. The stretches must be both general and specific to the sport you are preparing to do. It is important to hold the stretches for 30-60 seconds. You should feel a gentle stretch, with no pain or discomfort. The stretch feeling should reduce as the muscle adapts, at this point you can stretch a little bit further and hold for a further 30 seconds. DO NOT BOUNCE. Bouncing can cause tiny tears in the muscle, which can lead to further injury and reduced flexibility long term. STRAPPING Taping, strapping or bracing of specific parts of the body may be done for two reasons. It may be used to help prevent injury occurring in high risk activities (eg. Ankle taping in basketball) or it is more often used as part of the rehabilitation of an injured joint to protect it from further injury as a person returns to exercise after injury. This should only be done on the advice of a health care professional. COOL DOWN This should comprise light aerobic exercise for 5-15 minutes. The cool down period is important as this is when the blood carries oxygen and nutrients to the muscles used in exercise and removes waste products resulting from exercise. STRETCH Static stretching again after exercising helps the muscles recover and prevents soreness. OTHER TIPS Avoid exercising when tired. Ensure supposed minor injuries are treated correctly to prevent them recurring or from developing into more major injuries. STOP if you experience pain. Ignore the old saying, no pain, no gain. Consider appropriate diet including hydration. Ensure you have appropriate footwear. Whenever starting a new activity, start slowly and gradually build up. It is important to seek advice from an appropriate health care professional prior to starting an exercise program or if you wish to discuss specific injury prevention strategies.

Photos ~ BootCamp

SOCCER the SESSIONS to PUNISH YOUR TRAINERS!

TEAMS all members from the 1 May are evenly split into 2 teams TERMS Every session you do counts as a pass of the ball for your team. If every member on your team attends their session for the week, by the end of the week your team will have scored a goal. Game length:
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May 1st to 31st

Maria and Rose wheelbarrow & Wendy suicide drills back to the start
EXTRA PASSES: are scored for your team when you: attend an extra session compete in a fun run attend a boot camp bring a friend (if they join then they join your team) PRIZE: the team to score the most amount of goals and be in the lead in passes get to unleash a bootcamp onto their trainers

Saturday June 2nd 10am @ Wachter Reserve

Each winning team member that attends the bootcamp onto TRAINERS, gets to unleash a exercise for 30 seconds with then 30 seconds rest (time to move to the next activity). The more team members show, the longer the punishment in total is. Eg. 50 members = 50 minute session. Exercises are those that have been performed in any of your sessions/bootcamps. Must wear their SIL (do it outdoor) shirts. Gift certificates valued at $32 will be available from your trainer to give to your family/friends to attend 3 free sessions that will score as passes for YOUR team. Updated results to the scores will be emailed out weekly and posted up on the white table. This only happens 3 times a year.

So go ahead make our day

Rob & Candice wheelbarrow away at the boot camp fitness test

---------------------------------------BOOT CAMPS
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May 19 , 20 , 26 & 27 th Non-Members - may attend May 19 for FREE if done a FREE session before hand (dont need the bootcamp shirt). Members who HAVE NOT done a bootcamp before receive the Bootcamp shirt for FREE if sign upto all 4 bootcamps in May. $25 Value for FREE Members who HAVE done a bootcamp before Receive the last bootcamp for free if sign upto all 4 Bootcamps. $10.80 Value for FREE Bootcamp forms available from trainers. These will require car pools from Wachter to Locations. Get your forms in quick so you dont miss out. Can only take certain number of bookings for this promo & minimum number of 6.

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Maria, Rose, Marg, Rob, Candice, Tanya & Wendy Now theyre smiling! Its over!

Healthy Recipe
At Last - Guilt Free Eating! Frittata with ham and noodles
Preparation time: 10 minutes Cooking Time: 15 minutes

Referrals
Thanks for Referring Your friends. At Step into Life we value your patronage and the people you refer to our program. In return for your support we would like to show our appreciation by rewarding you with a gift from the national referral program. The national referral program includes every Step into Life venue in Australia. The person you refer can attend at the venue of their choice.

Franchise Directory
VIC Bendigo Balwyn North Bentleigh Box Hill Burwood East Camberwell Carlton North Caulfield Chelsea Cheltenham Cranbourne Croydon Doncaster Essendon Eltham Elwood Frankston Greensborough Newtown - Geelong Hampton Hawthorn Hoppers Crossing Ivanhoe Kew Keysborough Malvern Moonee Ponds Mornington Mt Waverley Murrumbeena Narre Warren Templestowe Thornbury Wellington (Sale) Werribee Wheelers Hill Williamstown SA Campbelltown Blackwood Golden Grove Magill Morphett Vale Mt Gambier Modbury Port Lincoln Prospect West Lakes Henley Beach ACT Gungahlin ANU NSW Albury Avalon Balmoral Batemans Bay Baulkham Hills Blacktown Blakehurst Chipping Norton Cronulla Drummoyne Glenmore Park Leonay Manly Miranda Parramatta Penrith Queens Park Rose Bay Rushcutters Bay Sans Souci St Clair Tamworth NT Casuarina WA Canning Vale Hillarys Iluka Subiaco Willetton QLD Broadbeach Caboolture Chermside Everton Hills Pacific Pines New Farm Runaway Bay Redcliife Wilston

Ingredients: 170g Asian Noodles 4 eggs, beaten 2 egg whites, beaten cup Parmesan cheese, (or 50g) grated 2 cloves garlic, crushed 2 tsp olive oil 200g lean smoked ham, shaved and cut into thin strips Salt and pepper, for seasoning cup parsley, finely chopped Method: 1. Cook the noodles according to the packet instructions, then drain. 2. Place the eggs, egg whites, parsley, cheese and garlic in a bowl and mix together well, season with sat and black pepper. 3. Heat the oil in a shallow non-stick 24cm frypan over a low heat. 4. Arrange the noodles evenly over the base of the fry pan and sprinkle with ham. 5. Pour in the egg mixture, covering evenly and cook for 10 minutes, or until the frittata starts to set around the edges. Remove from heat. 6. Cover the handle of the frypan with foil. 7. Place under a hot grill, and cook for 5 minutes, or until golden and cooked through. 8. Run a knife around the edge to loosen. Turn onto a plate, and then place another plate over the top. Hold together and flip. Cut the frittata into approximately 1520 small squares. Recipe sourced from: http://www.betterhealth.vic.gov.au

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.

SUSPENSION / MISSED CLASSES

Funny thing . . . if you want to enjoy the fitness benefits of the program, you actually have to BE AT THE CLASS. We know there are sometimes unavoidable time conflicts, but we would much prefer you to make up a class than to miss a session entirely. Missed classes need to be made up within the same calendar month, or you will find yourself charged for the extra session. Please call your Trainer if you plan to attend a session other than the one for which you are booked. If you are going away, and require Suspension, please complete a Suspension form, or inform your Trainer in writing at least 24 hours prior to the Suspension period.

Members Benefits
PARKMORE SHOPPING CENTRE Waverly Gardens Village Cinemas WAVERLY GARDENS SHOPPING CENTRE 292 CORRIGAN ROAD KEYSBOROUGH 330 CHELTENHAM ROAD PARKMORE PHYSIOTHERAPY KEYSBOROUGH 17 BUCKLEY STREET NOBLE PARK
401 PRINCESS HIGHWAY, NOBLE PARK & CHELTHAM ROAD, KEYSBOROUGH

Just show your S.I.L key ring to receive discounts 9798 2716 Open till 10pm every night. Owner: Simon 9558 4866 www.villagecinemas.com.au 9798 1402 Dr. Jose & Dr. Kevin 9769 1677 Lachlan Kellaway Clive Pereira 9547 6712 NOBLE PARK - 9547 5977 Manager: Maria KEYS 9798 8558 Manager: Rob 9769 1999 FAX: 9769 0799 0427 978 860 Remedial Massage Therapist: Donna Fincham Ph/fax: 9769 1466 Manager: Matthew Ong SHOP 13 9792 1693 Manager: Steve Ankers 0431 704 406 Nutrionist: Maria Pantelidis NOBLE PARK 9558 4279 Beautician: Salinda 0417 524 464 CHRISTINE HARPER WAVERLY GARDENS DANDENONG 9546 8721 Manager: Gary 9706 8211 9562 4771 Sells isotionic formulas for nutients that are absorbed quicker than tablets into the bloodstream. Receive 10% off Receive 10% off all items in store (excluding sale items) Specialists in Asics, Brooks, Nike, Adidas Footwear, Clothing & Equipment Receive 15% off haircut Do colours and ladies hair too Spend over $50 and receive 10% off If get 3 things done, Receive the 4th for FREE
Waxing, pedicures, manicures & facials

Receive 15% OFF ANY SUBS (limit 1 per person) $5 Bargain Screen & $7 New Release Tickets Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed A flat fee of $46 for all visits (ie no initial visit charge of $52). Pensioners of health care card holders get an additional $5 off. Recieve 10% off (discount excludes milk) Receive 2 FREE weekly movies with any new release movie rental www.videoezy.com.au Receive 15% off (not valid on public holidays or on other promotions) Receive 50% off your first consultations & 10% off consultations thereafter. Receive a FREE hot drink or 10% off any cold drink with any meal purchase. This store already gives 20% off Body Building Suppliments, we Receive 20% off all other suppliments Receive first consultation FREE & 10% off second

SOUTH EASTERN CHIROPRACTIC CENTRE

BUDJET BUYS

FASTA PASTA KEYSBOROUGH

330 CHELTHAM ROAD KEYSBOROUGH MOBILE MASSAGE DONNA COMES TO YOU!

CAF
BE HEALTHY HEALTHY FOODS

SHOP G1 PARKMORE SHOPPING CENTRE 236 LONSDALE STREET, DANDENONG ARCADE MARIA COMES TO YOU

NUTRIONIST
Salindas Beauty Saloon

COMES TO YOU!

NOBLE MENS HAIRDRESSING

1B FRANK STREET NOBLE PARK SHOP 8 320-326 CHELTHAM ROAD KEYSBOROUGH We provide transport from home to kindergarten/school around Noble Park area . LONSDALE STREET DANDENONG SPRINGVALE 9547 4774 Michelle Karton

9769 1536 Ring Punya on 9547 9569 Mon to Fri 7am 8pm overnight if necessary Hour Free for Members

Dandenong family day care provides warm & quality care for your children from 1-13yrs Educational activities & healthy food are provided. Good Rates & Safe environment. GET YOUR BOOTCAMP GEAR HERE! 9792 2578 Members Receive 10% off. Manager: Darren Excluding sale items. We each have a lifetime of treasured moments & there are many ways to remember them. Creative Memories Consultants make a difference in the way people remember, celebrate & connect. Members Receive Extra Free Gift

Sessions are held at Wachter Reserve Kingsclere Ave. Keysborough Melways Ref Page 89 E8 Bookings Are required for ALL Sessions Raining Cardio sessions are still held outdoors

TIMETABLE
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6:00 am Cardio 6:00 am BootCamps 8:00 am 9:00 am 6:00 am Cardio 6:00 am Toning 6:00 pm Cardio 6:00 pm Toning 6:00 pm Cardio 6:00 pm Toning 7:15 pm Kids 7:15 pm Cardio 7:15 pm Toning 7:15 pm Cardio 7:15 pm Toning

Raining Toning sessions are held at hall in Dandenong South Primary School. Location Corner of Kirkham Rd & William Ave. Turn down William Ave. Melways Ref Page 90 D10

Cardio Toning Fun Runs, Boot Camps & Athletics Track Training

Training Sessions suitable for ages 13 and up, caters for all fitness levels
Cardio Toning Kickboxing Fitball Resistance Bands BootCamp Kids Session A fun and motivational session that improves overall health, heart and lung Fitness. Improves muscular strength and endurance, body tone and shape and postural stability. Self defence moves to combine a cardio and toning workout in one. Excellent for core stability providing effective muscular strength and endurance, body tone and shape. Great all-over body workout using Rubberised Resistance Bands A tough army style, test your limits workout session dates from your trainer. Fun & training for kids for ages 6 to 12 years. First session FREE

Training Session Breakdown ~ What to Bring to Each Session (Fitball, Resistance Band, Boxing Gloves, MP3 Player) MONDAY TONING 6am CARDIO 6 pm 7:15 pm
2nd April RESISTANCE BANDS CARDIO ON ROADS

TUESDAY TONING 6 pm 7:15 pm

3rd April RESISTANCE BANDS 10th April FITBALL 17th April WEIGHTS 24th April RESISTANCE BANDS 1st May FITBALL

WEDNESDAY CARDIO 6 am 6 pm 7:15 pm

4th April KICKBOXING 11th April CARDIO ON ROADS 18th April CARDIO IN PARK 25th April KICKBOXING 2nd May CARDIO ON ROADS

THURSDAY TONING 6 pm 7:15pm

5th April WEIGHTS 12th April RESISTANCE BANDS 19th April FITBALL 26th April WEIGHTS 3rd May RESISTANCE BANDS

FRIDAY CARDIO 6 am

SATURDAY TONING 9 am CARDIO 8 am

7th April 6AM BOOTCAMP NO SESSION

6th April NO SESSION 13th April KICKBOXING 20th April CARDIO ON ROADS 27th April CARDIO IN PARK 4th May KICKBOXING WEIGHTS FITBALL

9th April NO SESSION 6:30PM FITNESS TEST

14th April 8AM - FITNESS TEST 21st April RESISTANCE BANDS CARDIO ON ROADS

16th April WEIGHTS KICKBOXING

23rd April RESISTANCE BANDS CARDIO ON ROADS

28th April CARDIO IN PARK 5th May KICKBOXING

30th April FITBALL CARDIO IN PARK