Timetable NEW SESSIONS ARE IN BOLD

Monday 6:00am Kickbox

9:15am Cardio

5:30pm Toning

6:00pm Cardio

7:15pm Cardio

Tuesday 6:00am Toning

6:45pm Kickbox

7:15pm Toning

Wednesday 6:00am Cardio

9:15am Toning

5:30pm Cardio

6:45pm Cardio

6:45pm Powerflex

Thursday 9:15am Kickbox

4:00pm Kickbox

6:00pm Toning

7:15pm Toning

Friday 6:00am Cardio

Saturday 7:45am Kickbox

Bootcamp & Powerflex

Packages Commence

Saturday mornings Feb 6th

ask for enrolment form

Fitness Test & Fun Run Packages Commence

Feb 14th Sundays

To all cardio sessions need to bring your own boxing gloves. Don’t have your own? You may purchase one from your trainer.

February 2010, Issue 41 Step into Life® Keysborough Phone: (03) 8502 8775 or 0423 852 262 E-mail: keysborough@stepintolife.com

PLEASE SEE LAST PAGE FOR CHANGES IN TONING ROTATION

Local News

Thank you to Benny, Lyly, Ed, Shivani, Mon, Stu, Tamara, Talia,

Henny, Doris, Ray, Al, Brent, Erin & Chantella for attending &

celebrating S.I.L Keysie’s 5th Birthday Bash at Chelsea Beach

Sunday January 31st …. You bet we were in the water straight

after this photo! The water was awesome!

Our 5th

Anniversary Package Special

3 month fish oil + Fitness Package = 1 free extra session a week

(either already or can purchase) (either B.C/PFlex/Fittest/Funrun) (every week in February)

Director’s Desk

Our Brand

Dear Step into Life Members

The Fitness Industry is an ever changing animal. New operators enter the industry and others leave on a continuous basis.

It is impossible not to have noticed in the past few months the number of new “24 hour gyms” that have opened up around the country. Every other week a new “ladies only gym” will open up and at the same time a well established chain of gyms will close down. Personal trainers will pop up in the local parks and before long they have either moved on or have closed down.

Why you may ask is this the case. I ask myself this question nearly every day. I believe the answer lies with the fact that a lot of these businesses do not have a plan and are not uniquely different to any other business in the fitness industry.

I also think that they don’t offer the public a solution to satisfy their needs.

At Step into Life we have tried to BRAND our company to meet the perception of what the public perceives us to be. Our product, the service we offer, our human resources and our image are all geared towards offering our customers Group Outdoor Personal Training in a fun, professional, non-threatening and social environment.

Our brand identity is very important to everybody involved with Step into Life as this helps us to differentiate ourselves from the competition and keeps us focused on our goals.

The professional manner in which our Franchisees have exposed our brand to the market has been the foundation of our strength and our on going growth.

More and more members of the public are getting to know about Step into Life through word of mouth from you our loyal members Continued on page 2

Boxing Gloves Available in S, M, or L For $23

Also available to assist is Polar Heart Rate Monitors Many models available from $120

Training Club Achieving your goals at Step into Life®

New Members

Welcome!

Angela Hatzis

Deborah King

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 January:

50 points Jacinta Formoso Natasha Smider Denise Palfi Nicole Lee Tracey Nelson Elizabeth Stewart

500 points Jasmine Lindsay 1000 points Ben Holian Ly Holian

Member Birthdays

Happy Birthday! Receive 3 free extra sessions as a gift*!

(gift will expire end of the month, so use it before then)

2nd

– Natasha Smider

5th – Brent Van Rooyen

6th – Alison Van Rooyen

7th – Brittany Chu

8th – Kim Kulic

17th – Matthew Edwards

19th – Donna Marshall

28th – Denise Palfi

Book these free sessions with your Trainer

Director’s Desk continued

as well as from our Franchisees exposing the Step into Life logo via marketing material, advertising signs and our latest initiative the car wraps that we now see all over town. Our branded fashion clothing range has also helped in spreading our brand identity around the market. What a powerful brand image is communicated when at a fun run or at a class in session all the Step into Life members are wearing our branded clothing. To all those members who have supported our group by purchasing our clothing and wearing it with pride we all thank you. Everyone at Step into Life is proud of our Brand and what is stands for. We will always be faced with competition within the Fitness Industry “that is the nature of the industry” but the strength of our brand and the dedication of our Franchisees will make sure that we will continue to prosper and grow. Yours in Health and Fitness Mark Cohen Director

Well Done Guys!

Show off your hard work by purchasing your Training Club awards points shirt

for $22

Questions…. Where were you born? Sri lanka

What is your current profession? Accountant and I also run my own bookkeeping business. What sport have you been involve with during your life/best achievement? Tennis- I played tennis for 12 years for the waverley district tennis association. We won the grand final twice.

What is your favourite naughty treats? Chocolate and ice cream

What primary and secondary school did you attend? Primary school- st peters clayton Secondary school- salesian college chadstone

What is the nicest thing anyone has done for you? My wife dhani for allowing me to follow my passion to learn to fly.

What is something we would have never guessed about you? I hate the beach, especially the sand (yes bootcamps at the beach were even more painful for me).

What is your goal for the next six months exercises or other? Coping with being a father while keeping up with step into life sessions.

Interest and hobbies? Flying, eating, tv, ps3, and annoying my wife.

What is your favourite session and what results have you seen since starting SIL? Kickboxing - since joining sil I have lost quite a bit of weight and I am so much more motivated to exercise. It's not so much of a chore anymore.

Merchandise www.stepintolife.com/treat-yourself.php

Events What is happening? I’d love to join in!

WHEN EVENT TYPE

DETAILS TIMES

Sat Jan 30th

Sun Feb 7th Tues Feb 9th

FITNESS FITNESS TEST Achieve your Goals, Create

more targets to hit!

8am Sat 7pm

Sunday 6am

Tuesday Sat Feb 6th PACKAGE BootCamp & PowerFlex

Saturday Morning Packages begin for 8 weeks

BC 6am PFlex 9am

Sun Feb 14th PACKAGE Fitness Test & Fun Run Training Be taught the correct tips & tricks to advance your skills, improve

your Personal Bests & be able to achieve other goals!

Sundays Fun Run 8am

Fitness Test

Training 5:30pm

Sun Feb 28th

SOCIAL Playing Pool at Kings (Boundary Road)

1pm till 4pm

Sun Mar 14th FUN RUN Fun Run - Run For Kids 14.1km & 5.7km

Run/Walk

Sun Mar 28th SOCIAL Roller Skating in Dandenong

Shevy Manoharan

Shev has been a

member of Step into Life

Keysborough since April 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.

Member Profile

Special offer not to be missed!!!!!!

Due to popular demand we are changing over our outdoor singlet range to Dri Fit material.

We have a large quantity of cotton outdoor singlets that we need to sell prior to the new range coming in.

All cotton outdoor singlets are at the amazing price of $5.00 each.

The normal price is $22.00 so this is a real bargain. Place you order with your Trainer or go to www.stepintolife.com/treat-yourself.php

This price will only be on offer while stocks last.

Health & Fitness Article 1 Healthy you; healthy kids; healthy family

Many of us are juggling numerous activities on a daily basis in our lives. Trying to keep fit and maintain a healthy diet amongst work, family and lifestyle commitments can be quite a challenge. Making small realistic changes together with your family, partner or even a close friend can make these changes a lot easier to stick to for the long-term. Here is a list of 10 simple ideas that you can do together with your kids and/or partner to help make sure 2010 is a healthy fulfilling year for you all. 1. Oats is a great way for anyone to start their day. It is packed full of fibre and vitamins and can help lower your cholesterol. 2. Always eat the peel/skin of fruit and veggies e.g. apples, pears, potatoes and encourage your kids to do the same. This can significantly increase the fibre content in your day. 3. Cooking and shopping with your kids is a great way to introduce them to a wide range of healthy foods. 4. Whilst preparing dinner cut up a platter of fruit and veggies to keep in the fridge for the next day. Everyone eats more of these foods when they are readily available. 5. Jazz up the taste of veggies with dips such as hummus, bean spreads and low fat dressing. 6. For younger kids use smaller plates and bowls to help control portion sizes. This is also a great strategy to decrease adult portion sizes when trying to lose weight. 7. Set goals in relation to your health, nutrition and fitness. Write these goals down and review them often. 8. Salads are a great way to bulk up any meal. Always include a side salad and be as creative as possible when it comes to the contents of the salad – variety is the key to keeping things interesting. 9. Plan your week’s meals ahead of time together with your kids/family and then shop accordingly. Involvement in decision making, planning and shopping is a great step towards long term health for kids. 10. Incorporate fun activities into your family life such as walking the dog, play time at the park or a Sunday afternoon hike. Encouraging an active lifestyle is a great step towards long term health and fitness. Vicky Kuriel BSc.(Exercise Physiology), Master of Nutrition & Dietetics (APD), Sports Dietitian

Health & Fitness Article 2 What Is Better: A Treadmill or Walking Outside? Overview Because time is often a factor, many people wonder which cardiovascular activity will give them the best workout for their effort. Walking outdoors is available to most people, though weather and location can be a limiting factor in some situations. Walking on a treadmill requires access to a treadmill, either in your home or at a fitness club. Though both workouts offer the benefits of walking, there are distinct advantages and disadvantages to each.

Function Walking is an accessible activity: most everyone can do it. All you need is a pair of comfortable shoes. Because of this, walking is an attractive workout option for many individuals. Walking is also a low-impact activity; stress on the joints of the legs, hips and back is minimal. Those new to exercise are often attracted to walking because it does not require an additional skill or significant equipment. Individuals recovering from injury can also reap the benefits of exercise without less risk of reinjuring themselves.

Benefits of Walking Outside Walking outdoors is simple exercise. Most people have access to sidewalks or local trails, making outdoor walking convenient and affordable. A brisk, 30-minute walk in your neighborhood is an excellent way to improve cardiovascular fitness. The varied terrain, combined with proprioception (the neural-muscular response to outside stimuli), keeps the brain engaged in the workout as well. Because the walking surface--whether it is concrete, grass or a trail--is slightly modified with each step, the walker must integrate these changing perceptions to maintain a comfortable stride.

Benefits of a Treadmill A treadmill offers a variety of options to simulate outdoor walking when outdoor walking may be unavailable. Treadmills allow you to customize your workout: you can choose to walk hills on a treadmill, even if you live in a relatively flat area. Having access to a treadmill, either at home or at a fitness club, allows you to walk when extreme weather prohibits walking outdoors. The surface of a treadmill is more forgiving than a concrete or asphalt sidewalk, putting less strain on your joints.

Comparison The surface of a treadmill is consistent, making it a great choice for injured walkers or even those new to exercise. On the other hand, a treadmill does not engage the brain's sensory receptors as completely as outdoor walking does. Additionally, you must overcome air resistance while walking outdoors. A high-quality treadmill is an expensive purchase. A gym membership may also be prohibitively expensive for some individuals. Walking outdoors is free, provided you can find a safe place to walk. For most people, however, the most important factor when choosing an exercise type is consistency. You will reap the benefits of exercise whether you walk outdoors or on a treadmill; the key is to walk regularly and briskly.

Considerations The type of walking workout you choose should be based upon your own fitness goals. If you begin walking as a form of training for an outdoor event, such as a hike, you should try to mimic the event's conditions as much as possible. At the same time, outdoor walking is better for those who do not have access to a treadmill or enjoy changes in weather and natural terrain. Treadmill walking, on the other hand, is better for those who want to customize and track their workouts using a machine.

Sourced from livingstrong.com

Healthy Recipe

At Last - Guilt Free Eating!

Waldorf Wrap

Quick and easy lunch Serves 2 Ingredients 1 cup Chicken (cold, cooked and chopped) 2 sticks Celery (thinly sliced) 1 Apple (red apple, diced) 2 tablespoons Pecans (sliced) 2 Shallots (chopped) 2 tablespoons Mayonnaise (low fat) 2 Bread (pieces wholemeal Lebanese bread) 2 tablespoons Dijon Mustard

METHOD

1. Combine chicken, celery, apple, pecans, spring onions and mayonaise.

2. Spread Lebanese bread with dijonnaise.

3. Pile chicken mixture onto bread and roll up.

4. Cut diagonally and serve

Source: www.nutritionaustralia.org

If you want to do something extra to kick start your health program in 2010, why not register to participate in FebFast? The national charity challenges people to give up the grog for the shortest month of the year, and at the same time raise funds to support organisations working with young people who struggle with alcohol and other substance use. To participate in FebFast, simply visit the charity’s website at www.febfast.com.au and follow the prompts to register and build your own personalised online fundraising page. The organisers don’t want to spoil a good time, so if you have a special event in February where you would like to celebrate with alcohol, you can purchase a date stamped Time Out certificate to enjoy the occasion with alcohol. A survey of 2008 participants revealed that 24% lost weight during their FebFast experience.

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.

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 …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

SOUTH EASTERN CHIROPRACTIC

CENTRE

292 CORRIGAN ROAD

KEYSBOROUGH

9798 1402

Dr. Jose & Dr. Kevin

Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed

Rebate available with Manchester Unity

CHELSEA

Denise Robinson

Ph: 0411 411 833

bythebaykinesiology.com.au

Receive 10% of all kinesiology consultations

Rebate available with Manchester Unity

MOBILE MASSAGE

DONNA COMES TO YOU!

0427 978 860

Remedial Massage Therapist:

Donna Fincham

Receive 50% off your first consultations

& 10% off consultations thereafter.

Rebate available with Manchester Unity

PARKMORE OSTEOPATHY

159 KINGSCLERE AVE

KEYSBOROUGH

9711 7562

Dr Penny Gosling

All current Step into Life members receive concession rates.

Rebate available with Manchester Unity

159 KINGSCLERE AVE

KEYSBOROUGH

9711 7562

Receive 10% off all consultations

INFORMATION FORMS

AVAILABLE FROM YOUR

TRAINER

1800 087 374 stepintolife@manchesterunity.com.au

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

9769 1999

FAX: 9769 0799

Managers Denver & Savina

Receive 25% off YOUR MEALS & DRINKS! (not valid on public holidays or on other

promotions)

CAFÉ

SHOP G1 PARKMORE

SHOPPING CENTRE

Ph/fax: 9769 1466

Receive a FREE hot drink with any meal purchase.

NOBLE PARK - Cnr Douglas St & Heatheron

SANDOWN – Cnr Princess Hwy & Browns Rd

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

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

10% OFF AT KINGS

20% OFF AT SKATE CENTRE

15% OFF AT LEMANS & $5 OFF MEMBERSHIP

2 GAMES FOR $15 AT TENPIN BOWL

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

Franchise Directory

We do it outdoors…

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 New Zealand Auckland Browns Bay

QLD Cont Stanthorpe Wilston SA Novar Gardens Campbelltown Blackwood Gawler Golden Grove Flagstaff Hill Kensington Gardens Mawson Lakes Mitchell Park Mt Gambier Modbury Northgate North Haven Prospect Salisbury NEW West Lakes Hallett Cove Seacliff Unley/Goodwood WA Alexander Heights Canning Vale Carine Carramar NEW Cockburn Ctrl Edgewater Ellenbrook NEW Iluka Kingsley NEW Margaret River Stirling South Perth Swan View Quinns Rocks Willetton Wembley VIC Balwyn Beaumaris Bendigo Bentleigh Berwick Box Hill Camberwell Carlton

NSW Albury Baulkham Hills Blacktown Blakehurst Collaroy Coogee Cranebrook Drummoyne Earlwood Enfield Frenchs Forest Glebe Glenbrook Glenhaven NEW Glenmore Park Kellyville Manly Maroubra NEW Miranda Mosman NEW Mona Vale NEW Parramatta Peakhurst Penrith Pymble NEW Queens Park Rose Bay Rushcutter’s Bay Sans Souci St Clair St Ives Sutherland Terrigal Thornton/Dungog NEW Warners Bay W. Pennant Hills Willoughby QLD Broadbeach Buderim Caloundra Everton Park Forest Lakes Kawana Lockyer Valley Mackay Morningside Runaway Bay

Become a Trainer Get qualified

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.

…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

FEBRUARY TONING SESSIONS ARE RESISTANCE BANDS

MARCH TONING SESSIONS ARE FITBALL

APRIL TONING SESSIONS ARE WEIGHTS

Don’t have your own? You’ll need one. You may purchase one from your trainer...

Fitballs 55cm Blue or Green $50.50

65cm Blue or Green $59.00

75cm Blue or Green $65.00

Resistance Bands Green (Light) $30

Red (Medium) $32

Blue (Hard) $37