September 2005 Local News

SUMO WRESTLING

The sun was shining, the suits were big and people were wrestling. Sumo style! On Saturday the 27th August 22 people involving 14 competitors took part in the Sumo Wrestling which was our outing for the month was a great day & lot of fun. End of October we will call upon the again for Sumo Boxing! See the Events page for a little less challenging outing for this month. Bowling on the Friday 23rd September @ Mentone 7pm.

Health & Fitness Article

Sleep for Optimal Health
Humans spend roughly one third of their lives asleep. But it's estimated that only one fifth of the world's population enjoys perfectly healthy, restorative sleep. Deep sleep is an essential component of enjoying good health. In addition to tiredness, poor sleep can contribute to a number of chronic illnesses and disorders. Five steps to a better night sleep 1. Go to bed and wake up at the same time every day, including the weekends; 2. Create a bedtime ritual before retiring at night (such as a glass of warm milk, shower, clean teeth, relaxing oil in an oil burner and 10 minutes of light reading); 3. Expose yourself to bright lights immediately upon waking; 4. Avoid the sleep destroyers (caffeine, alcohol, nicotine) up to ten hours before bedtime; 5. Avoid taking naps for longer than 20 minutes during the day.
Source: Tony Boutagy http://www.tonyboutagy.com/articles /sleep_for_optim al_health .htm l

Time Table
Changes

Step into Life Keysborough

Phone: (03) 8502 8775 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

Boot camp 1st October SATURDAY 7AM

See Aaron for entry forms & details

September 2005
Members Birthday
Happy Birthday!!
2nd Jenni Garland 3rd Bernadine Fernandez 3rd Jan Cooper 14th Gabrielle Cianciaruso 17th Andrew Leszko 23rd Jeannette Moore 28th Melissa Pearson

Training Awards
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). Jodie Sparkes achieved her 200 points in July but was missed in the last newsletter sorry Jodie Awards achieved in August: 50 Michelle Wachter Donna Perry Sharon Owen Paul Henderson 200 Jill Davis 500 1000 1500

New Member
Welcome to the Team!!

Adele Johnson Jenn McCarthey Melissa Pearson Karen Perry Narell Potter

Member Profile

ERIN SCAFOCCHIA

Where were you born? here noble park What is your current profession? sandwich artist (cafe assistant) What sports have you been involved with during your life/best achievement? little aths, swimming, netball, indoor cricket What is your favourite Step into Life session? Cardio In terests & Hobbies army reserves, hanging round with friends, driving m y NEW car! What Primary & Secondary Schools did you attend? Yarraman Park Primary and Killester Secondary College What is your favourite naughty treat when your instructors arent looking? cheesy cheesy pizza What results have you seen s ince you started SIL? i can run now! Thanks A!

CONGRATULATIONS!! You can reward your efforts by purchasing your tra ining club shirt for $20

Step into Life Keysborough

Phone: (03 ) 85 02 8 77 5 Email: keysb orough@stepinto life.com Web: www.step intolife .com.au

Photos Of the Month

September 2005
Date: Sunday 25th September @ 9am Start Distances : 3km Walk, 6km Run, 12km Run Services: The Coach from Gold 104 will MC the event & awards will be presented by sports celebrities. Free Water, fruit, energy drink, sausage sizzle & massage to all entrants Late entry fees apply to people after the 20 th September. Get an entry form from Aaron with details and costs. Ten Pin Bowling Friday 23rd Sep Mentone @ 7pm $10 for 2 games RSVP Mon 19th . Friends & Family are welcome to come.

Braeside Park Fun Run

Trivia Night October 22 nd Stay tuned for more

Jills LAST MINUTE Casserole thanx to Jill Davis 1 cooked chicken skin, fat & bones removed, 1 onion roughly chopped, 2-4 stalks celery (chopped),3-6 carrots (chopped) Place all the above in casserole dish add I can (fat reduced) cream of chicken soup & can milk (skim),Stir through & bake in moderate oven 1-1 hrs (depending on quantity) ,Variants add mushrooms & mushroom & chook soup (instead of plain chicken), add almonds stir through prior to serving, add bacon pieces way through cooking, add small amount of corn kernels & add chicken & corn soup instead. Perfect with boiled rice.

Healthy Recipe Bircher Muesli

Ingredients: 1 cups oats cup almond slivers cup pear juice concentrate lemon juiced 1 cup apple or pear, grated 1 cup low-fat natural yoghurt Source: The food coach Judy Davie

Method: Mix the oats and almonds in a bowl and stir through the pear juice concentrate, lemon juice and grated fruit. Gradually mix in the yoghurt until the mixture is quite sloppy. Cover and leave overnight. Add more yoghurt in the morning if the mixture is too thick. Serve with berries. Makes 4 servings

Step into Life Keysborough

Phone : (03 ) 85 02 8 77 5 Ema il: keysb orough@stepinto life.com Web : www.step intolife .com.au

September 2005

Step into Life Kids is dedicated to the provision of group personal training to children in a fun, educational, supportive and confidence building environment. Step into Life Kids will help children develop an enthusiasm for physical activity, improve health and fitness, build self-esteem, confidence and most of all create lasting fitness habits .

Term 2 2005 has commenced please register your interest now as spaces are limited. $9.70 per session

Merchandise Corner
Spring is here!
Time to get into the latest spring Step into Life fashion! Ladies, show off those toned arms by wearing this fitted sun singlet. If youre after a different look why not go for the blue v neck lycra top or the white round neck lycra top. You cant have too many socks, go and get yourself a pair for only $12!
V neck top $39 Rnd neck top $39

Socks $12 a pair Sun singlet $20

Step into Life Keysborough

Phone : (03 ) 85 02 8 77 5 Ema il: keysb orough@stepinto life.com Web : www.step intolife .com.au

September 2005 Health and Fitness Article

Six nutrition trends you cant ignore!
Matt ONeill, MSc (ND)BSpSc Fitness Network Magazine, Spring 2005
Positives: Atkin's and the low-carb diet gurus have spawned a whole new range of lowercarbohydrate and lean, high protein foods. I f you know what you're doing, you've now got more options to create the diet you want. Carb-reduced pasta, pre-packaged 98% fat-free deli meats and high-protein shakes offer simple ways to cut calories and still eat well. LowGI foods such as porridge, oat bran cereals, yoghurt and others can help you feel full before you eat too much. Pitfalls: The attraction of low-carb diets won't dwindle over-night, so there's still lots of confusion to combat. For example, it's hard to exercise without enough carbohydrate to keep your glycogen stores fuelled. But you also can't overeat or over-drink low-GI products just because they have a low-GI logo endorsement on the package. 2. Fast food becomes low-fat Morgan Spurlock's Academy Award nominated Supersize Me documentary about the fast food industry was a wake-up call for the multinational burger business. Now major players like McDonalds have introduced lower-fat burgers and salads in response to media pressure and demand for healthier choices. Positives: Making the change from a regular burger to a lower-fat version will reduce the saturated fat that raises blood cholesterol. Ready-to-eat salads offer a genuine calorie saving and can represent one of the best on-the-go lunch-time options around. Pitfalls: Some new Less than 10% fat menu items aren't necessarily lower in calories. Flat-bread wraps in particular contain significantly more carbohydrate than burgers with light, fluffy buns and this can cancel out the calorie savings made when cutting the fat. Check the nutrition information to see if you have got a good deal for your waist line as well as your heart.

The obesity crisis is putting the pinch on fast foods and the food industry is scrambling to meet the demands of busy consumers who are demanding quick, healthy options. There is a boom in convenience foods at supermarkets, take-aways and service stations. But convenience and other trends could come at a price. 1. Low-carb becomes slowcarb Market researchers have predicted a peak in the lowcarbohydrate craze and a downward trend in sales of lowcarb foods. The new trend is slow-carbs, based on the concept of GI (glycaemic index). Hungry, frustrated lowcarb'ers are turning to less processed, wholegrain cereals for food that is filling but not fattening.

Step into Life Keysborough

Phone : (03 ) 85 02 8 77 5 Ema il: keysb orough@stepinto life.com Web : www.step intolife .com.au

September 2005
3. Bars become a meal Breakfast and snack bars are the big growth area in convenience foods. They offer fast nutrition for time-poor consumers, even on the way to and from the gym. Positives: There are a wide range of lowfat, fruit-based snack bars which are much better choices than the three C's - cookies, cakes and chocolate. Pitfalls: Although many bars are low in fat, they often contain large amounts of sugar. Some are one third to half sugar, and this means you won't save too many calories. And a warning to fitness enthusiasts -- swapping processed energy and protein bars for fresh fruit means you'll miss out on a bundle of health promoting antioxidants. 4. Meals become drinks I f you haven't got time to eat, why not drink your nutrition. Juice and smoothie bars are capitalising on our busy lives, providing liquid meals in a flash. Cafs and coffee bars have an added hook by providing a caffeine fix alternative for exand would-be smokers. Positives: Vegetable juices offer a relatively low-calorie nutrient boost, packed with vitamins and antioxidants. Adding a banana and strawberries to a skimmed milk smoothie can top up your daily fruit serves. Pitfalls: Fruit juice and dairy drinks can pack a lot of calories that slide down too easily. They enjoy a healthy image but are not so healthy for our waist lines. Serve sizes, some as large as 800 millilitres can provide more calories than the meal you would have eaten. Go easy on these. 5. Kids' healthy food becomes 6. Food becomes medicine Health conscious or perhaps disease-phobic consumers are looking for dietary alternatives to medicines to enhance wellbeing. The line between food and drugs has blurred with innovative food products known as pharmafoods, neutrafoods and just plain `phood' (food and medicine). Positives: So called functional foods can offer real benefits, especially for people with specific needs. Products with enhanced levels of omega-3 fats, soluable fibre and a range of phytochemicals (beneficial plant chemicals) offer simple ways to boost the intake of the good nutrients that are often lacking in our diet. Pitfalls: Without getting the basics of good nutrition right first, navigating through a supermarket that looks more like a drug store could be very confusing. Individual foods won't offer a quick fix for a poor lifestyle. You can also expect to pay a premium for these food products as food companies try to recoup the costs of developing and marketing new `phoods'. Final thought Our fast-paced lifestyle is reshaping the way we eat at an alarming rate. To make healthy informed choices, we'll need to slow down enough to read nutrition information and ask if it's not available. Helping your clients understand and read food labels will help equip them to eat well into the future.

With up to 25 percent of children carrying excessive body fat, food companies are offering calorie conscious kids' foods at supermarkets and school canteens. Positives: There's an increasing range of healthier foods, marketed in interesting and fun ways for our kids. Fat-reduced, tasty savoury snacks, fruit packs and calciumrich low-fat dairy desserts are good options. Even for adults, these are worth checking out. Pitfalls: Some food companies continue to promote the idea that simply cutting fat makes food healthy for kids. Promoting a sweet treat as 99% Fat Free ignores the high sugar content.

Step into Life Keysborough

Phone : (03 ) 85 02 8 77 5 Ema il: keysb orough@stepinto life.com Web : www.step intolife .com.au

September 2005 Member Benefits

National Discounts Your membership card you discounts the companies: Ask Steve Ankers for expert advice, Specialising in sports nutrition for weight loss and muscle growth. This store gives 20% OFF the RRP on Body Building Supplements and if you present your membership card youll also receive 20% OFF ALL OTHER SUPPLIMENTS on their Top Brands. Civic video, ACP (Gourmet,
Traveller, Good Medicine, The Bulletin, Belle etc),

entitles to with A fantastic professional mobile massage service that comes to you! Step into Life, Keysborough members present your membership card and receive Receive 10% off your Massage! Group Sessions also available

following

Bristol, Roger David, Rays Specialise in getting the correct fit for YOUR feet. . using the latest technology with great service gives you the opportunity to join their VIP club giving Step into Life, Keysborough members RECIEVE 9% OFF at the Dandenong Plaza Store. Outdoors, Midas, REBEL Choice Hotels Australasia. Present your membership card and RECEIVE 15% OFF purchases! Conditions of use, and must show your membership card. Only Valid at Keysborough Fasta Pasta. Not valid on public holidays or other on other promotions.

Step into Life Keysborough

Phone : (03 ) 85 02 8 77 5 Ema il: keysb orough@stepinto life.com Web : www.step intolife .com.au

September 2005

Get your haircut with Dominc & Tony for great friendly service, also Present your membership card and Receive 15% off Haircuts

Great prices on Alcohol and a huge range. Also cut out & present the coupon below to receive $5 off when spend over $50 only valid in September 2005. Also join the Wise Buy club for free and be rewarded for your liquor purchases.

Come in to meat your needs, present your membership card & RECEIVE 10% OFF The normal price. A great range & taste.

WAVERLY GARDENS VILLAGE CINEMAS Present your membership card and receive movie tickets for $3.90 *does not apply to movie specials BUDGET BUYS
Craig & Michelle Wachter 17 Buckley Street, Noble Park

The isotonic nature of this formula allows more nutrients into the bloodstream more quickly, making it a better overall value than standard vitamin tablets. Receive 10% off the normal price. A Special on Vitamin B12 "for extra energy" RRP $28.55 Now $22.00 (45 servings)
Step into Life Keysborough
Phone : (03 ) 85 02 8 77 5 Ema il: keysb orough@stepinto life.com Web : www.step intolife .com.au

PH: 9547 6712

Fantastic deals for your grocery needs, present your membership card and receive 10% off* any items in the store *excludes milk. Pop in for a look!

September 2005

TIMETABLE
Monday Tuesday Wednesday Thursday Friday Saturday
7am Boot Camp 1st OCTOBER 2:30 pm Toning 6 am Cardio 6 am Toning 6 pm Cardio 6 pm Stretch n Flex 6:30 pm Kick Boxing 6pm Toning 7:15 p m T oning 7:15 p m Cardio 7:15 p m T oning

Train ing Sessions suitable for all ages and fitness levels Cardio Toning Kick boxing Fit ball Stretch n Flex Rubberised Resistance Boot Camp 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. Enhances flexibility through yoga-based activities for balanced health Great all-over body workout using Rubberised Resistance Bands A tough army style, test your limits workout session dates from your trainer.

TONING SESSIONS
Week Commencing Mondays 6am Tuesdays 7:15pm Thursdays 6pm & 7:15pm Saturdays 2:30pm

26th Sep
Weights Weights Fit Ball Resistance Band

3rd Oct
Resistance Band Resistance Band Weights Fit Ball

10th Oct
Fit Ball Fit Ball Resistance Band Weights

17th Oct
Weights Weights Fit Ball Resistance Band

24th Oct
Resistance Band Resistance Band Weights Fit Ball

31st Oct
Fit Ball Fit Ball Resistance Band Weights

Step into Life Keysborough

Phone : (03 ) 85 02 8 77 5 Ema il: keysb orough@stepinto life.com Web : www.step intolife .com.au