59- Fresh Air Newsletter JANUARY 2010 Keysborough
Content
Step into Life® Keysborough
Phone: (03) 8502 8775 or 0423 852 262 E-mail: [email protected]
January 2010, Issue 40
Local News
Our 5 Year
th
We will be having a Healthy Lunch & BBQ at the beach 31 January, please help us celebrate by attending. Chat, eat, hang out and/or play some beach volleyball/cricket. Details available at sessions. New Years Resolutions… so many to choose from? What haven’t you done that you’d like to do? What have you started but haven’t fully achieved? New Year, new objectives, start it, do it….NOW! Using your fitness & SiL, What can you look at to goal plan: Time trials – has your time been improving, do you need to do more runs to improve your endurance? Fitness tests – do you need to do more plank holds, push ups etc. BootCamps – have you done one? or do you want to achieve some harder ones to tone up & push your body doing it in our groups. Powerflex – do I need more toning? More flexibility? Better prevention from injuries? Fun Runs – Do you want to set a new distance to Walk/Run? If you’re needing to Keep Active & Move about…. • SiL sessions (17 available at Keysie!) • SiL Packages (Bootcamps/Powerflex Feb 6th, Fun Run Jan 24th ) • SiL Keys Fish Oil Promo (to burn some extra fat & tone) • Your own Walk/Run/Swim – plan to do it with others • Games Sports – join or try something new Ask me what else can you can do and also if you wish to join me on my active walking & jogging during the week as I do my mail drops. Ask about what we are starting on Sundays to keep social & active. We do it… Together… Outdoors
st
Director’s Desk A new year beckons…
Dear Members, family and friends Welcome back and welcome to 2010. A New Year beckons and one filled with new goals, objectives, and aspirations. I love this time of year because the New Year presents us all with a fresh start, a clean slate, and hopefully a re-charged battery for the 365 days ahead. Did you do what most people do at this time of year? Did you plan some new year’s resolutions and goals? “I am going to …..”. “I will do ….”. Well done if you did think this way as this way of thinking leads to a change in behaviour and without the thought - behaviour will never change. Have you ever considered breaking up your goals into 4 blocks of 3 months each? Resolutions can take place within January through March and another main aim for April through June etc. I have made some goals for 2010. During 2009, I had my fill with calf tears and injuries and when I look back the one element of my training that I have not been as consistent with is my core strength and flexibility. My main goal for the first 3 months of 2010 is to focus on my core strength and flexibility. I plan to do this by attending a Power Flex session once a week and also doing 2 core / flexibility sessions on my own twice a week plus my other training sessions. My micro goal is 36 workouts within 3 months (3 per week) and that is what I will strive for. Look out for some exciting new training sessions that every Step into Life Franchise will be delivering in the early part of 2010. Did you know that all Step into Life trainers have access to hundreds of training programs that they use to keep you all interested and in shape. If you like a particular style of training please let your trainers know and we can develop more of that style of training.
Continued on page 2
Timetable
Monday Tuesday Wednesday Thursday Friday Saturday 6:00am Cardio 7:45am Kickbox 6:00am Kickbox 6:00am Toning 6:00am Cardio
PLEASE SEE LAST PAGE FOR CHANGES IN TONING ROTATION
NEW SESSIONS ARE IN BOLD
9:15am Cardio
5:30pm Toning 6:45pm Kickbox 6:45pm Cardio 6:00pm Toning
7:15pm Cardio
9:15am Toning 9:15am Kickbox
5:30pm Cardio 4:00pm Kickbox
6:45pm Powerflex 7:15pm Toning
Bootcamp & Powerflex Packages Commence Saturday mornings Feb 6th ask for enrolment form
SiL Keysie Anniversary 5 years gone onto our 6th! Sunday, January 31
st
To all cardio sessions need to bring your own boxing gloves. Don’t have your own? You may purchase one from your trainer. Also available to assist is Boxing Gloves Polar Heart Rate Monitors Available in S, M, or L Many models available from $120 For $23
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 December: 50 points Henny Setibudi Mario Bird Cindy Dauria Theresa Butler Linh Tran Kim Kulic Martha Gasper 200 points 500 points Well Done Guys! Doris Wong Sue Summons Show off your hard Roshelle Cerveira work by purchasing 2000 points your Training Club Leslie Edwards awards points shirt for $22
Director’s Desk continued
New Members
Welcome!
Lazlo Gasper Tracey Nelson Elizabeth Stewart Kim Magee
Member Birthdays
Happy Birthday!
Receive 3 free extra sessions as a gift*!
(gift will expire end of the month, so use it before then)
2
rd
nd
– Glenn Lee
3 – Melissa Young 4 – Cliff Durkin 13th – Deb Bensley 15 – Tanya Thomson 17 – Tanaie Wong 17 – Kerrie 18 – Roshelle Cerveira 24 – Ashlea Smith 25th – Linh Tran
Book these free sessions with your Trainer
th th th th th th
Did you ever have an excellent year? A year where for some reason every dream and goal came to realization? No matter what you did it all seemed to work out very well in the end. A year where you accomplished so much? Well, what do you think of the idea of making 2010 just that type of year? I believe that it is in our control to make it happen. Positive thought and positive visualization will make it happen. All of us at Step into Life are here to support your health and fitness goals for 2010. Let us know what your goals and aspirations are. Pick a new goal, pick a big one and go for it and let us help you. From all of us at Step into Life we would like to wish you an awesome 2010. Regards Larry Cohen
Member Profile
Suzi Cvetkoski
Suz has been a member of Step into Life Keysborough since May 2008
Member of the Month Rewards Member of the month will either receive Unlimited sessions* for the month or a $50 S.I.L clothing merchandise voucher* *must be redeemed before the end of the month.
Questions….
Where were you born? Australia — Dandenong Hospital. What is your current profession? Public Relations Officer for Glen Eira City Council. What sport have you been involve with during your life/best achievement? Played basketball for Parkmore Panthers as a teenager. Best achievement so far … jogging/running 14km in 2009 Run for the Kids. What is your favourite naughty treats? Banana cake is up there, so is ice cream with crushed up chocolate. What primary and secondary school did you attend? Chandler Primary School and Chandler Secondary College. What is the nicest thing anyone has done for you? Troy’s surprise marriage proposal in Hawaii is one of my nicest/happiest memories. What is something we would have never guessed about you? I’m going to retire early and write award winning books. What is your goal for the next six months exercises or other? Get my fitness back to the point it was before the Christmas break. Run a half marathon, possibly in the Melbourne Marathon in October. Interest and hobbies? Shopping, clothes, movies, travel, writing. What is your favourite session and what results have you seen since starting SIL? Kickboxing is great — your whole body gets a good work out and it’s a great opportunity to punch/kick out built up frustration. Results so far … better mood, fewer headaches, more toned.
Events What is happening? I’d love to join in!
WHEN
Sun Jan 24th Sun Jan 31
st
EVENT TYPE
PACKAGE ANNUAL EVENT FITNESS
DETAILS
Step into Life Run For Kids 6 week training Package Step into Life Keysborough’s th 5 Birthday Party! FITNESS TEST Achieve your Goals, Create more targets to hit! BootCamp & PowerFlex Saturday Morning Packages begin for 8 weeks Playing Pool at Kings (Boundary Road) Fun Run - Run For Kids Roller Skating in Dandenong
TIMES
7:30am to 9am
Details at session
Sat Jan 30 Sun Feb 7th Tues Feb 9th Sat Feb 6th Sun Feb 28th Sun Mar 14
th
th
8am Sat 7pm Sunday 6am Tuesday BC 6am PFlex 9am
PACKAGE
SOCIAL FUN RUN SOCIAL
Details at sessons 14.1km & 5.7km Run/Walk Details at sessons
Sun Mar 28th
Merchandise
Start 2010 off with the right gear! SIL sports socks for complete comfort, SIL water bottle to keep you hydrated and the SIL training diary to record your progress.
Sports Socks
Water Bottle
Training Diary
$12.00
$6.50
www.stepintolife.com/treat-yourself.php
$11.00
Health & Fitness Article
Balancing Energy In and Out
What are Kilojoules (kj) or Calories? Energy is measured in kilojoules (kj) or Calories. So when we talk of 'energy in' we mean 'kilojoules in' (the kilojoules in food). Maintaining a healthy weight range it is important to help minimise the risk of many lifestyle diseases such as heart disease, some cancers, and Type2 diabetes. The best way to maintain a healthy weight is to match the energy you consume from food with the energy that your body uses up. On average, the amount of kilojoules required daily is: Age Male Female 12-15 years 10500 kj 9000 kj 16-18 years 12500 kj 9500 kj Adults up to 60 years 11000 kj 9000 kj Over 60 years 9000 kj 8250 kj
Source: NHMRC, Canberra. These figures are only an average for the Australian population. The actual need for individuals will vary considerable depending on how active they are, their body build, state of health, age, weight and height.
Energy in = Energy out To maintain body weight you need to aim to have 'energy in'. How much energy you need depends on how active you are each day and whether or not your body is still growing (i.e. children and adolescents). The human body is designed for movement and activity - with a need for occasional, regular stops for refuelling and relaxation. • 'ENERGY IN' comes from the food you eat. The protein, carbohydrate, and fat in the foods that you eat and drink provide energy. These nutrients deliver energy in varying amounts. Fat is the most concentrated source of energy, followed by protein and then carbohydrate. Alcohol also provides energy but is not really a food as it does not provide the body with any extra nutrients - instead it increases the amount of vitamins and minerals that the body needs. Carbohydrates - 16 kj per gram Protein - 17 kj per gram Fat - 37 kj per gram Alcohol - 27 kj per gram 'ENERGY OUT' depends on your age, stage of growth and development, and your usual activity level each day. So when we talk about 'energy out' we mean the amount of kilojoules you burn up staying alive (digestion, heart beat breathing etc.) and being active.
• • • • •
Energy Storage What happens if you take in more energy than you need? The answer is simple - excess kilojoules will be stored as body fat. The Best Energy Source Your body prefers to use carbohydrate for energy to fuel your muscles and your brain. If there is not enough carbohydrate in the food that you eat, then your body will use fat for energy or as a last resort, protein. Fat and alcohol have almost twice the energy content of carbohydrate and protein - so it makes sense to go easy on them. Source: www.nutritionaustralia
Healthy Recipe 1
At Last - Guilt Free Eating!
Banana Marshmallow Magic
Our Christmas BBQ – love the food guys & thanks for attending. Congratulations to Marshall for winning the Holiday Comp with 496 points! Marshall did 4 sessions a week, ALL bootcamps, 5 walks a week, swam 3 times a week & followed the blood type diet. Was unable to do the last 2 weeks of the competition due to an ankle injury & still won. Her Prize - She will be enjoying a paid weekend away in March with some of her friends. Top 5 of our HOLIDAY COMPETITION nd rd th th 2 – Ly, 3 – Rob, 4 – Sue, 5 – Ben Winners receive free training diaries & place prizes.
Snacks that are both tasty and healthy are always good to serve hungry bodies. Serves: 1 INGREDIENTS 2 slices Bread (raisin bread) 1/2 Bananas (mashed) 1 teaspoon Lemon (juice) 10 Marshmallow (tiny)
KEYSIE COMPETITION 4 teams with 7 people in a team competed in 6 events at the Keysie th Competition on Sunday 6 December st The 1 place competitors – the walkers, powerwalked & push hard to get a lead for their team.
METHOD: 1. Just mash a banana with a little lemon juice and mix in 10 tiny marshmallows. 2. Spread on 2 slices of toasted raisin bread and grill until the marshmallows melt and start to go brown. Nutritional Comment: Bananas are a great source of dietary fiber, vitamins C and B6.
Green Team participators - Jan, Mon, Shev, Theresa & Leszko with their trainer – Missing in Photo is Henny & Ash. Later results indicated that Red team drawed with the above nd winners, Blue team came 2 and rd Yellow 3 .
Source: www.nutritionaustralia
Well done at last months fitness test as 112 PB achievements were made by 42 people. Well done guys, prefer for the next ones late Jan and early Feb.
KICKBOXING Our great sessions now have many kickboxing sessions running at all time frames. Mondays 6am, Tuesdays 6:45pm, Thursdays 9am & 4pm and Saturdays at 7:45am.
Healthy Recipe 2
At Last - Guilt Free Eating!
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.
Balsamic Bean Salad with Char Grilled Fish Fillets
A number of health benefits have been associated with eating fish on a regular basis. Not only is fish and excellent protein food, certain types of fish are a good source of omega – 3 fatty acids. Serves 5 5 x 180 grams fish in season 1 teaspoon Ginger 2 cloves Garlic 1 teaspoon Cumin 1 - 2 teaspoons Olive Oil 440 gram Beans (soybeans, peas, lentils, kidney beans, chickpeas (garbanzos), vetches and lupins. (a can of 3 or 4 bean mix, or dried chickpeas, haricot beans cooked and cooled.) 1/2 medium Cucumber 1 Tomato 1/2 Onion 2 teaspoons Balsamic Vinegar 1 tablespoon Mint 1 tablespoon Parsley sprinkle Pepper METHOD 1. In a flat dish combine oil, ginger, garlic and cumin. Add fish and refrigerate. Meanwhile prepare Balsamic Bean Salad. 2. In a bowl, mix together beans, cucumber, tomato and onion. 3. Add vinegar, olive oil, herbs and pepper. Toss to coat well. 4. Chill salad while grilling fish fillets. 5. Preheat char grill pan, grill or barbecue until hot. Remove fish from dish and cook each fillet for 4 minutes each side or until cooked through. (When cooked, the fish flakes when tested with a fork). 6. Serve immediately. Nutritional Comment: Omega-3 fatty acids are thought to be beneficial for a whole range of reasons, including the prevention of heart disease and certain types of cancers. Dried beans (legumes) are a good source of carbohydrates, vitamins, minerals and fiber.
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.
OR
http://www.stepintolife.com.au/tell-a-friend member.php
Members Benefits
Discounts & Offers
…Please support our national and local traders, and take advantage of the discounts they offer. Simply, show you’re Step into Life key ring to the staff of participating outlets.
SUBSCRIBE & SAVE OVER 43%
Treat yourself and your partner, mate or even your neighbour and subscribe to Men's Health and Women's Health magazine for JUST $26 every quarter by automatic credit card payment. You'll SAVE a massive $85 off the full price in the first year. Plus both of these fantastic magazines will be delivered direct to you FREE. Also, this offer is RISK FREE - you can cancel at anytime, no questions asked!
SAVE yourself over 43% www.subscribetoday.com.au/8201
Fresh Right Now
Planning your shopping? Want to eat healthy but can’t keep track of the fruit & veggies in season?
www.FreshRightNow.com
The easy way to find out what is in season.
Members Benefits Discounts & Offers
SOUTH EASTERN CHIROPRACTIC CENTRE
292 CORRIGAN ROAD KEYSBOROUGH CHELSEA
…Please support our national and local traders, and take advantage of the discounts they offer. Simply, show you’re Step into Life key ring to the staff of participating outlets.
Our Health Professionals
9798 1402 Dr. Jose & Dr. Kevin Denise Robinson Ph: 0411 411 833 bythebaykinesiology.com.au 0427 978 860 Remedial Massage Therapist: Donna Fincham 9711 7562 Dr Penny Gosling Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed Rebate available with Manchester Unity Receive 10% of all kinesiology consultations Rebate available with Manchester Unity Receive 50% off your first consultations & 10% off consultations thereafter. Rebate available with Manchester Unity All current Step into Life members receive concession rates. Rebate available with Manchester Unity Receive 10% off all consultations
MOBILE MASSAGE DONNA COMES TO YOU!
PARKMORE OSTEOPATHY
159 KINGSCLERE AVE KEYSBOROUGH 159 KINGSCLERE AVE KEYSBOROUGH INFORMATION FORMS AVAILABLE FROM YOUR TRAINER
9711 7562
1800 087 374
[email protected]
machesterunity.com.au/stepintolife
Receive Special Rates Exclusive KeepFit waiting periods waived for claiming on your training. Conditions Apply.
Our Favourite Local Restaurants/Food Stores
FASTA PASTA KEYSBOROUGH
330 CHELTHAM ROAD KEYSBOROUGH SHOP G1 PARKMORE SHOPPING CENTRE NOBLE PARK - Cnr Douglas St & Heatheron SANDOWN – Cnr Princess Hwy & Browns Rd
9769 1999 FAX: 9769 0799 Managers Denver & Savina Ph/fax: 9769 1466
Receive 25% off YOUR MEALS & DRINKS! (not valid on public holidays or on other promotions) Receive a FREE hot drink with any meal purchase.
CAFÉ
Open till 11pm every night.
Receive A FREE Yogurt or Bottled water With ANY Footlong Purchase
Entertainment
401 PRINCESS HIGHWAY, NOBLE PARK
NOBLE PARK - 9547 5977 Manager: Maria
Receive 2 FREE weekly movies with any new release movie rental www.videoezy.com.au
10% OFF AT KINGS 20% OFF AT SKATE CENTRE 15% OFF AT LEMANS & $5 OFF MEMBERSHIP 2 GAMES FOR $15 AT TENPIN BOWL
KINGS POOL HALL - 366 BOUNDARY RD, DINGLEY 9558 3222 SKATE CENTRE - 41 PRINCESS HWY, DANDENONG 9794 8039 LEMANS GOCARTS-11-55 WATERVIEW CLOSE, DANDENONG STH 8787 8178 TENPIN BOWL - Cnr Nepean Hwy & Warrigal Rd, MENTONE 9583 1244
Sporting Goods
Ian Street, NOBLE PARK 9548 5188
Get the right footwear
20% OFF FOOTWEAR
(at Noble Park store only)
Health & Beauty Stores
Specialising & Consulting in Nutrition & Supplements Delivered to you
ROBERT HEERAMAN 0412 606 943
10% off the Retail Price & ongoing nutritional assistance
Fat burning & Weight gaining packs available also
Become a Trainer
Get qualified
Franchise Directory
NSW
Albury Baulkham Hills Blacktown Blakehurst Collaroy Coogee Cranebrook Drummoyne Earlwood Enfield Frenchs Forest Glebe Glenbrook Glenmore Park Kellyville Manly Miranda Parramatta Peakhurst Penrith Queens Park Rose Bay Rushcutter’s Bay Sans Souci Shellharbour St Clair St Ives Sutherland Terrigal Warners Bay W. Pennant Hills Willoughby
SA
Novar Gardens Campbelltown Blackwood Gawler Golden Grove Flagstaff Hill Kensington Gardens Mawson Lakes Mitchell Park Mt Gambier Modbury Northgate North Haven Prospect West Lakes Henley Beach Hallett Cove Seacliff Unley/Goodwood
VIC
Caroline Springs Caulfield Chelsea Cheltenham Cranbourne Croydon Diamond Creek NEW Doncaster Essendon Eltham Elwood Glen Iris Greensborough Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Lilydale Malvern East Mill Park Moonee Ponds Mordialloc Mornington Mt Waverley Murrumbeena MT Eliza Oakleigh NEW Pakenham Port Melbourne Reservoir Richmond Ringwood South Yarra St Kilda Sunbury Templestowe Thornbury Torquay NEW Vermont South Wantirna Wellington - Sale Wheelers Hill Williamstown Wodonga Yarraville
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 to learn about becoming a Personal Trainer to an obligation free information session. We will tell you how easy it is for you to become a qualified Personal Trainer.
WA
Alexander Heights Canning Vale Carine Cockburn Ctrl Edgewater Iluka Margaret River Stirling South Perth Swan View Quinns Rocks Willetton Wembley
…We have Franchise territories available throughout Australia and
New Zealand. If you know any trainers or people with an interest in health and fitness that would love to run their own Franchise business, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Franchise owner.
Toning Rotation – what to bring to toning sessions
PLEASE NOTE THE CHANGES IN THE ROTATION ARE NOW MONTHLY
JANUARY TONING SESSIONS ARE WEIGHTS FEBRUARY TONING SESSIONS ARE RESISTANCE BANDS MARCH TONING SESSIONS ARE FITBALL
Don’t have your own? You’ll need one. You may purchase one from your trainer...
QLD
Broadbeach Buderim Caloundra Everton Park Forest Lakes Kawana Lockyer Valley Mackay Morningside Runaway Bay Stanthorpe Wilston
VIC
Balwyn Beaumaris Bentleigh Berwick Box Hill Camberwell Carlton Caroline Springs Caulfield Chelsea
Fitballs 55cm Blue or Green $50. 65cm Blue or Green $59. 75cm Blue or Green $65.
50 00 00
Resistance Bands Green (Light) $30 Red (Medium) $32 Blue (Hard) $37
We do it outdoors… Browns Bay
New Zealand Auckland
Phone: (03) 8502 8775 or 0423 852 262 E-mail: [email protected]
January 2010, Issue 40
Local News
Our 5 Year
th
We will be having a Healthy Lunch & BBQ at the beach 31 January, please help us celebrate by attending. Chat, eat, hang out and/or play some beach volleyball/cricket. Details available at sessions. New Years Resolutions… so many to choose from? What haven’t you done that you’d like to do? What have you started but haven’t fully achieved? New Year, new objectives, start it, do it….NOW! Using your fitness & SiL, What can you look at to goal plan: Time trials – has your time been improving, do you need to do more runs to improve your endurance? Fitness tests – do you need to do more plank holds, push ups etc. BootCamps – have you done one? or do you want to achieve some harder ones to tone up & push your body doing it in our groups. Powerflex – do I need more toning? More flexibility? Better prevention from injuries? Fun Runs – Do you want to set a new distance to Walk/Run? If you’re needing to Keep Active & Move about…. • SiL sessions (17 available at Keysie!) • SiL Packages (Bootcamps/Powerflex Feb 6th, Fun Run Jan 24th ) • SiL Keys Fish Oil Promo (to burn some extra fat & tone) • Your own Walk/Run/Swim – plan to do it with others • Games Sports – join or try something new Ask me what else can you can do and also if you wish to join me on my active walking & jogging during the week as I do my mail drops. Ask about what we are starting on Sundays to keep social & active. We do it… Together… Outdoors
st
Director’s Desk A new year beckons…
Dear Members, family and friends Welcome back and welcome to 2010. A New Year beckons and one filled with new goals, objectives, and aspirations. I love this time of year because the New Year presents us all with a fresh start, a clean slate, and hopefully a re-charged battery for the 365 days ahead. Did you do what most people do at this time of year? Did you plan some new year’s resolutions and goals? “I am going to …..”. “I will do ….”. Well done if you did think this way as this way of thinking leads to a change in behaviour and without the thought - behaviour will never change. Have you ever considered breaking up your goals into 4 blocks of 3 months each? Resolutions can take place within January through March and another main aim for April through June etc. I have made some goals for 2010. During 2009, I had my fill with calf tears and injuries and when I look back the one element of my training that I have not been as consistent with is my core strength and flexibility. My main goal for the first 3 months of 2010 is to focus on my core strength and flexibility. I plan to do this by attending a Power Flex session once a week and also doing 2 core / flexibility sessions on my own twice a week plus my other training sessions. My micro goal is 36 workouts within 3 months (3 per week) and that is what I will strive for. Look out for some exciting new training sessions that every Step into Life Franchise will be delivering in the early part of 2010. Did you know that all Step into Life trainers have access to hundreds of training programs that they use to keep you all interested and in shape. If you like a particular style of training please let your trainers know and we can develop more of that style of training.
Continued on page 2
Timetable
Monday Tuesday Wednesday Thursday Friday Saturday 6:00am Cardio 7:45am Kickbox 6:00am Kickbox 6:00am Toning 6:00am Cardio
PLEASE SEE LAST PAGE FOR CHANGES IN TONING ROTATION
NEW SESSIONS ARE IN BOLD
9:15am Cardio
5:30pm Toning 6:45pm Kickbox 6:45pm Cardio 6:00pm Toning
7:15pm Cardio
9:15am Toning 9:15am Kickbox
5:30pm Cardio 4:00pm Kickbox
6:45pm Powerflex 7:15pm Toning
Bootcamp & Powerflex Packages Commence Saturday mornings Feb 6th ask for enrolment form
SiL Keysie Anniversary 5 years gone onto our 6th! Sunday, January 31
st
To all cardio sessions need to bring your own boxing gloves. Don’t have your own? You may purchase one from your trainer. Also available to assist is Boxing Gloves Polar Heart Rate Monitors Available in S, M, or L Many models available from $120 For $23
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 December: 50 points Henny Setibudi Mario Bird Cindy Dauria Theresa Butler Linh Tran Kim Kulic Martha Gasper 200 points 500 points Well Done Guys! Doris Wong Sue Summons Show off your hard Roshelle Cerveira work by purchasing 2000 points your Training Club Leslie Edwards awards points shirt for $22
Director’s Desk continued
New Members
Welcome!
Lazlo Gasper Tracey Nelson Elizabeth Stewart Kim Magee
Member Birthdays
Happy Birthday!
Receive 3 free extra sessions as a gift*!
(gift will expire end of the month, so use it before then)
2
rd
nd
– Glenn Lee
3 – Melissa Young 4 – Cliff Durkin 13th – Deb Bensley 15 – Tanya Thomson 17 – Tanaie Wong 17 – Kerrie 18 – Roshelle Cerveira 24 – Ashlea Smith 25th – Linh Tran
Book these free sessions with your Trainer
th th th th th th
Did you ever have an excellent year? A year where for some reason every dream and goal came to realization? No matter what you did it all seemed to work out very well in the end. A year where you accomplished so much? Well, what do you think of the idea of making 2010 just that type of year? I believe that it is in our control to make it happen. Positive thought and positive visualization will make it happen. All of us at Step into Life are here to support your health and fitness goals for 2010. Let us know what your goals and aspirations are. Pick a new goal, pick a big one and go for it and let us help you. From all of us at Step into Life we would like to wish you an awesome 2010. Regards Larry Cohen
Member Profile
Suzi Cvetkoski
Suz has been a member of Step into Life Keysborough since May 2008
Member of the Month Rewards Member of the month will either receive Unlimited sessions* for the month or a $50 S.I.L clothing merchandise voucher* *must be redeemed before the end of the month.
Questions….
Where were you born? Australia — Dandenong Hospital. What is your current profession? Public Relations Officer for Glen Eira City Council. What sport have you been involve with during your life/best achievement? Played basketball for Parkmore Panthers as a teenager. Best achievement so far … jogging/running 14km in 2009 Run for the Kids. What is your favourite naughty treats? Banana cake is up there, so is ice cream with crushed up chocolate. What primary and secondary school did you attend? Chandler Primary School and Chandler Secondary College. What is the nicest thing anyone has done for you? Troy’s surprise marriage proposal in Hawaii is one of my nicest/happiest memories. What is something we would have never guessed about you? I’m going to retire early and write award winning books. What is your goal for the next six months exercises or other? Get my fitness back to the point it was before the Christmas break. Run a half marathon, possibly in the Melbourne Marathon in October. Interest and hobbies? Shopping, clothes, movies, travel, writing. What is your favourite session and what results have you seen since starting SIL? Kickboxing is great — your whole body gets a good work out and it’s a great opportunity to punch/kick out built up frustration. Results so far … better mood, fewer headaches, more toned.
Events What is happening? I’d love to join in!
WHEN
Sun Jan 24th Sun Jan 31
st
EVENT TYPE
PACKAGE ANNUAL EVENT FITNESS
DETAILS
Step into Life Run For Kids 6 week training Package Step into Life Keysborough’s th 5 Birthday Party! FITNESS TEST Achieve your Goals, Create more targets to hit! BootCamp & PowerFlex Saturday Morning Packages begin for 8 weeks Playing Pool at Kings (Boundary Road) Fun Run - Run For Kids Roller Skating in Dandenong
TIMES
7:30am to 9am
Details at session
Sat Jan 30 Sun Feb 7th Tues Feb 9th Sat Feb 6th Sun Feb 28th Sun Mar 14
th
th
8am Sat 7pm Sunday 6am Tuesday BC 6am PFlex 9am
PACKAGE
SOCIAL FUN RUN SOCIAL
Details at sessons 14.1km & 5.7km Run/Walk Details at sessons
Sun Mar 28th
Merchandise
Start 2010 off with the right gear! SIL sports socks for complete comfort, SIL water bottle to keep you hydrated and the SIL training diary to record your progress.
Sports Socks
Water Bottle
Training Diary
$12.00
$6.50
www.stepintolife.com/treat-yourself.php
$11.00
Health & Fitness Article
Balancing Energy In and Out
What are Kilojoules (kj) or Calories? Energy is measured in kilojoules (kj) or Calories. So when we talk of 'energy in' we mean 'kilojoules in' (the kilojoules in food). Maintaining a healthy weight range it is important to help minimise the risk of many lifestyle diseases such as heart disease, some cancers, and Type2 diabetes. The best way to maintain a healthy weight is to match the energy you consume from food with the energy that your body uses up. On average, the amount of kilojoules required daily is: Age Male Female 12-15 years 10500 kj 9000 kj 16-18 years 12500 kj 9500 kj Adults up to 60 years 11000 kj 9000 kj Over 60 years 9000 kj 8250 kj
Source: NHMRC, Canberra. These figures are only an average for the Australian population. The actual need for individuals will vary considerable depending on how active they are, their body build, state of health, age, weight and height.
Energy in = Energy out To maintain body weight you need to aim to have 'energy in'. How much energy you need depends on how active you are each day and whether or not your body is still growing (i.e. children and adolescents). The human body is designed for movement and activity - with a need for occasional, regular stops for refuelling and relaxation. • 'ENERGY IN' comes from the food you eat. The protein, carbohydrate, and fat in the foods that you eat and drink provide energy. These nutrients deliver energy in varying amounts. Fat is the most concentrated source of energy, followed by protein and then carbohydrate. Alcohol also provides energy but is not really a food as it does not provide the body with any extra nutrients - instead it increases the amount of vitamins and minerals that the body needs. Carbohydrates - 16 kj per gram Protein - 17 kj per gram Fat - 37 kj per gram Alcohol - 27 kj per gram 'ENERGY OUT' depends on your age, stage of growth and development, and your usual activity level each day. So when we talk about 'energy out' we mean the amount of kilojoules you burn up staying alive (digestion, heart beat breathing etc.) and being active.
• • • • •
Energy Storage What happens if you take in more energy than you need? The answer is simple - excess kilojoules will be stored as body fat. The Best Energy Source Your body prefers to use carbohydrate for energy to fuel your muscles and your brain. If there is not enough carbohydrate in the food that you eat, then your body will use fat for energy or as a last resort, protein. Fat and alcohol have almost twice the energy content of carbohydrate and protein - so it makes sense to go easy on them. Source: www.nutritionaustralia
Healthy Recipe 1
At Last - Guilt Free Eating!
Banana Marshmallow Magic
Our Christmas BBQ – love the food guys & thanks for attending. Congratulations to Marshall for winning the Holiday Comp with 496 points! Marshall did 4 sessions a week, ALL bootcamps, 5 walks a week, swam 3 times a week & followed the blood type diet. Was unable to do the last 2 weeks of the competition due to an ankle injury & still won. Her Prize - She will be enjoying a paid weekend away in March with some of her friends. Top 5 of our HOLIDAY COMPETITION nd rd th th 2 – Ly, 3 – Rob, 4 – Sue, 5 – Ben Winners receive free training diaries & place prizes.
Snacks that are both tasty and healthy are always good to serve hungry bodies. Serves: 1 INGREDIENTS 2 slices Bread (raisin bread) 1/2 Bananas (mashed) 1 teaspoon Lemon (juice) 10 Marshmallow (tiny)
KEYSIE COMPETITION 4 teams with 7 people in a team competed in 6 events at the Keysie th Competition on Sunday 6 December st The 1 place competitors – the walkers, powerwalked & push hard to get a lead for their team.
METHOD: 1. Just mash a banana with a little lemon juice and mix in 10 tiny marshmallows. 2. Spread on 2 slices of toasted raisin bread and grill until the marshmallows melt and start to go brown. Nutritional Comment: Bananas are a great source of dietary fiber, vitamins C and B6.
Green Team participators - Jan, Mon, Shev, Theresa & Leszko with their trainer – Missing in Photo is Henny & Ash. Later results indicated that Red team drawed with the above nd winners, Blue team came 2 and rd Yellow 3 .
Source: www.nutritionaustralia
Well done at last months fitness test as 112 PB achievements were made by 42 people. Well done guys, prefer for the next ones late Jan and early Feb.
KICKBOXING Our great sessions now have many kickboxing sessions running at all time frames. Mondays 6am, Tuesdays 6:45pm, Thursdays 9am & 4pm and Saturdays at 7:45am.
Healthy Recipe 2
At Last - Guilt Free Eating!
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.
Balsamic Bean Salad with Char Grilled Fish Fillets
A number of health benefits have been associated with eating fish on a regular basis. Not only is fish and excellent protein food, certain types of fish are a good source of omega – 3 fatty acids. Serves 5 5 x 180 grams fish in season 1 teaspoon Ginger 2 cloves Garlic 1 teaspoon Cumin 1 - 2 teaspoons Olive Oil 440 gram Beans (soybeans, peas, lentils, kidney beans, chickpeas (garbanzos), vetches and lupins. (a can of 3 or 4 bean mix, or dried chickpeas, haricot beans cooked and cooled.) 1/2 medium Cucumber 1 Tomato 1/2 Onion 2 teaspoons Balsamic Vinegar 1 tablespoon Mint 1 tablespoon Parsley sprinkle Pepper METHOD 1. In a flat dish combine oil, ginger, garlic and cumin. Add fish and refrigerate. Meanwhile prepare Balsamic Bean Salad. 2. In a bowl, mix together beans, cucumber, tomato and onion. 3. Add vinegar, olive oil, herbs and pepper. Toss to coat well. 4. Chill salad while grilling fish fillets. 5. Preheat char grill pan, grill or barbecue until hot. Remove fish from dish and cook each fillet for 4 minutes each side or until cooked through. (When cooked, the fish flakes when tested with a fork). 6. Serve immediately. Nutritional Comment: Omega-3 fatty acids are thought to be beneficial for a whole range of reasons, including the prevention of heart disease and certain types of cancers. Dried beans (legumes) are a good source of carbohydrates, vitamins, minerals and fiber.
The referral gifts:
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Toning Rotation – what to bring to toning sessions
PLEASE NOTE THE CHANGES IN THE ROTATION ARE NOW MONTHLY
JANUARY TONING SESSIONS ARE WEIGHTS FEBRUARY TONING SESSIONS ARE RESISTANCE BANDS MARCH TONING SESSIONS ARE FITBALL
Don’t have your own? You’ll need one. You may purchase one from your trainer...
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50 00 00
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We do it outdoors… Browns Bay
New Zealand Auckland
