Step into Life Keysborough

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

May 2007, Issue 8

Local News
Soccer the Sessions and Punish YOUR Trainers this month page 5 The last Boot Camps on the beach for a while, info on page 6

Directors Desk
Step into Life embarked on a brand revamp in July 2006. Our brief to the brand consultants was that we wanted a fresh new look which would be carried through all areas of our business. We wanted a new logo and colours that would create an impact and be easily recognized in the market place. The re branding exercise was carried out in stages with all our marketing and advertising material changing first followed by our merchandise and equipment and finally our website. www.stepintolife.com.au came alive in March 2007. The website was designed to provide visitors with a descriptive and pictorial representation of what Step into Life does, who we are and what we offer. The website also was designed to be a news platform for our members. The section on latest news and events will keep you posted on all the events that are taking place around the country as well as the latest news from Head Office, our State offices and our Franchisees around Australia. The shopping cart or the retail therapy section as we call it is not quite ready as yet. We are waiting on one or two more sample garments to be completed and included in our fashion range and then the shopping cart will become active where our members can scroll through our range of merchandise and accessories and place their orders directly on the site. A SPECIAL THANK YOU from all of us at Step into Life to all those members you gladly gave us such wonderful testimonials. Its really appreciated. If you go to the section of the site our trainers and members you will be able to read all these testimonials. If you would like to send us a testimonial about your experiences with Step into Life please feel free to do so and we will endeavour to up load them to the site. Another BIG THANK YOU needs to be made to all those members who have gone onto the site and referred a friend to a Step into Life venue. Referrals are the life blood of our business and we thank you for your support. If you have not yet visited the Step into Life website we invite you to do so and please e mail us with your feed back and comments. Regards

Fun run results

Jells Park Dandy Creek Dash Member Place in Distance Total Time
Paul Issai Robert Formoso Maria Madafferi Rachel Warner Sharon Henderson Trish Lear Aaron Edwards Age Group th 18 rd 33 rd 23 th 19 th 45 th 38 th 13 Time 10 km 10 km 10 km 5 km 5km 5 km 5 km 43:05 50:03 53:03 29:04 33:22 41:32 26:38 per KM 4:19 5:00 5:18 5:49 6:40 8:18 5:20

An awesome run by our runners. It was their first time on this track with a very lengthy hill. Trish pulling out a faster time on it than in training, Rob did his first 10km Fun Run and in great time. Maria & Shaz did their first fun run! and what a choice, the 5km & 10km hard run! Rach maintained her Km PB time even with the hill. Issai ran a great run but wasnt feeling great and determined to crack the 4 min a km on it next year, go Izzy!

Timetable Changes
Trying to get a 10am session going for Tuesdays, let us know if you are interested or if you know anyone who is. Next Fitness Tests instead of sessions th Mon 4 June 6:30pm th Sat 9 June 8:00am Major Upcomming Events Keysborough Punish Your Trainers nd Sat 2 June 10:00am At Wachter Reserve Step into Life Victorian Mini Olympics ~ Fun Run rd Sun 3 June 9:00am Venue & teams to be advised Winter Action Plan Meeting th Sun 24 June 5:00pm At Fasta Pasta, Keysborough BootCamps ~ Special Packages Available see page 6 Recruit Training th Sat 19 May 6:00am Marines th Sun 20 May 8:00am Navy Seals th Sat 26 May 6:00am Commandos th Sat 27 May 8:00am

Mark Cohen Director

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
Maree Folino Jason Montgomery Kety Miguel

Welcome!

Welcome Back
Bernadine Fernandez

50 points
David Formoso Sunitha Kurera Audrey Bulner Dale Kilpatrick Varlie Barnes Louise Selemidis Christie Jones Raymond Wong

Member Birthdays
Happy Birthday!
2nd Sonali Jayawardena 9th Damian Formoso 17th Karen Perry 26th Adele Johnson 19th Lorraine Fabris 21st Ross Bartlet 21st Christie Jones

200 points
Maria Cincolta Collette Fitzpatrick Rasa Cochrane Rosa Battaglia Tanya Thomson

500 points
Trish Lear Diedre Nurhadi

1,000 points
Renee Tipker 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! Karyn Madafferi Belma Huseyin

Member Achievements

New to Fitness Category 5! Varlie Barnes

New Testimonials to be posted out this month, read members achievements in there.

New to Fitness Category 6! Wendy Wright

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! Travis Bone

Member Profile
Alicia Blake

Questions..
Where were you born? South Eastern Private Hospital What is your current profession? Full time year 12 student, part time tafe student. What sports have you been involved with during your life / best achievement? Ive always played sport, ever since I can remember, basketball, netball, hockey, soccer, futsal (indoor soccer), horse riding, athletics, cross countryI cant think of any more, but Im sure Ive forgotten something! Hehe! What is your favorite naughty treat when your instructors aren't looking? Definitely chocolate and raw cookie dough! I have an extremely sweet tooth, so anything with tones of sugar in it is definitely a favourite! What primary & secondary schools did you attend? Chandler Primary School, Noble Park Secondary College until half way through year 8, and then I transferred to Coomoora Secondary College. What is the nicest thing anyone has ever done for you? The nicest thing would have to be when of my close friends wrote and published a song for me. It was about our friendship, and how much I meant to him. When he first played it to me I didnt know what to do! Hehe so I cried! It was an awesome song.

Alicia has been a member of Step into Life Keysborough since 6 Feb 2006
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Merchandise
Spray Jacket $40
I cant believe it!!! It folds into its own pocket to store in my car for training. So who cares if it is raining lets train!!

What is your goal for the next 6 months - exercise or other? I want to be able to improve my time trial times, and hopefully become motivated enough to take another class and do the weights sessions. Other than that, I just want to survive my last year of school 108 more days! But whos counting?! Interests and Hobbies? Horse riding, training, running, reading, hanging out with my friends, going out (legally now! YAY!) What results have you seen since you started with Step into Life? Ive seen that I can now run a hell of a lot further than I used to, and tend not to complain as much, too! My fitness levels have definitely picked up because now I find that I can do so much more, without feeling so tired. I play four games of basketball without coming off the court and Im still fired up!

Events What is happening

Sunday May 6th Sunday May 13th Sunday May 20th Sunday May 26th GREAT TRAIN RACE Puffying Bill Run - www.puffingbilly.com.au/info/specials/great_train_race.htm MOTHERS DAY CLASSIC www.mothersdayclassic.org Alexandra Gardens $33 Entry Fee RSPCA MILLION PAWS WALK @ Albert Park Lake Walk with/without your dog, get sponsorships create or add to a team Entry Fee is $12 before May 13th, $17 after that SANDOWN CLASSIC Australia's fastest 10km fun run. Sandown Racecourse, Springvale contact: 9428 8195 winter@athsvic.org.au. Step into Life Mini Olympics ~ Fun Run Which Step into Life venue will go home with Gold? Run to the G See yourself on the big screen in Federation Square SIL Keysborough Winter Action Plan Meeting Plans for Winter and Eat @ Fasta Pasta, Keysborough 13.2km Belgrave to Emerald Lake 9.30am 6:45am Registration Opens 7:45am - 4km Run 8:10am - 8km run 9:40am - Walkers Registration Starts 8am Event Starts 10am 3km 1:45pm start 10km starts 2:30pm. Fun Run/Walk for everyone 10km, 5km & 21.1km 5pm Start

Sunday June 3rd Sunday June 17th Sunday June 24th

Health & Fitness Article

Calories Count More Than Food Type
Keys to Weight Loss: Calories, Calories, Calories By Daniel J. DeNoon WebMD Medical News Reviewed by Louise Chang, MD April 9, 2007 -- If you're trying to lose weight, calories count more than the types of food in your diet, a U.S. Department of Agriculture-Tufts University study shows. The study shows that after a year, overweight people on a low-carb low-glycemic-index diet lost just as much weight -- 8% of their original weight -- as people on a reduced-fat, highglycemic-index diet. "The present results suggest that a broad range of healthy diets can successfully promote weight loss," conclude Sai Krupa Das, PhD, and Susan B. Roberts, PhD, of the USDA's Human Nutrition Center on Aging at Tufts, and colleagues. "A wide variability in the balance of different dietary macronutrients has little effect on mean long-term weight loss during calorie restriction," Das, Roberts, and colleagues suggest. The study, funded by the National Institute on Aging, was small but highly sophisticated. The yearlong study enrolled 34 healthy, overweight men and women. All study participants went on diets designed to cut their calorie counts by 30%. Half went on a low-glycemic-load diet, a form of low-carb diet that avoids sugary, starchy foods. It's sometimes called a "slow-carb" diet. They got 40% of their calories from carbs, 30% from fats, and 30% from protein. The other study participants, whose highglycemic-index diet was matched for taste, attractiveness of appearance, and calorie count, got 60% of their calories from carbs, 20% from fats, and 20% from protein. Study participants attended weekly behavioral support groups and had regular individual meetings with a dietitian. Since people in diet studies rarely eat the foods they are supposed to eat, Das and colleagues provided their study participants with foods for the first six months of the study. After giving them shopping and cooking classes, subjects were allowed to buy and prepare their own foods for the second six months of the study. Energy-intake measures and food diaries showed that people in both groups cheated. But at the end of a year, both groups lost the same amount of weight and the same amount of body fat. Low-carb diet advocates say people are more likely to stay on these diets because they provide more of the foods people like to eat. The study offers some support for this. During the first three months of the study, when subjects were most compliant with their diets, those in the high-glycemic-index group were less satisfied and had more desire for nondiet foods. Yet by the end of the year, neither group ate more or less than the other. That may be because the researchers made an effort to ensure that the high-glycemicindex foods were as tasty and attractive as the low-glycemic-index foods. "However, we did detect a greater tendency for weight and body-fat regain among low-glycemic-diet participants," Das said in a news release. "This finding suggests that reduced caloric intake may be harder to sustain on low-glycemic diets over time." The findings appear in the April issue of the American Journal of Clinical Nutrition. SOURCES: Das, S.K. American Journal of Clinical Nutrition, April 2007; vol 85: pp 1023-1030. News release, Tufts University.

The Seven Secrets of Hydration

If you wish to perform at a high level, you need to consume fluid. For each per cent of body weight lost due to dehydration, your performance slips by about 2%, and a meagre 2% loss in weight can force your heart rate and body temperature to spiral upward, making strenuous exercise almost impossible to carry out. If you are going to be exercising for 20 minutes or less, dehydration is not usually a problem, but difficulties can arise during longer exertions. For example, copiously sweating athletes can flush about 1.5 litres of fluid per hour through their sweat glands, a total of three pounds per hour. If these heavily perspiring individuals weight 150 pounds that is a 2% loss in weight after just one hour producing a 4% dip in performance if no fluid is taken on board. The downturn in performance would be smaller, about 2%, after 30 minutes, but that is still enough to make a difference to serious athletes who are interested in winning. But what are the rules for fluid intake? How much do you really need and what should your drink be like? To make it easy for you, we have listed the seven rules of fluid intake during exercise below. If you follow these rules, you will keep your body water intact during exercise and perform at a much higher level. small intestine depends on how much fluid is actually in your stomach. If there is lots of water there, fluid flow from stomach to intestine is like a springtime flood; if there is little water, the movement resembles a lightly dripping tap. Therefore, to increase stomach intestinal flow (and overall absorption of water) you need to deposit a fair amount of liquid in your stomach just before you begin your exercise. Intake, 10 to 12 ounces of fluid is a good start. This will feel uncomfortable at first, so practise funnelling this amount of beverage into your "tank" several times before an actual competition. Rule 1: The rate of passage of water from your stomach into your Rule 2: To sustain a rapid movement of fluid into your small intestine during your exertions, take three to four sips of beverage every 10 minutes if possible, or five to six swallows every 15 minutes.

Rule 3: If you are going to be exercising for less than 60 minutes, do not worry about including carbohydrate in your drink; plain water is fine. For more prolonged efforts, however, you will want the carbohydrate. Rule 4: Years of research have suggested that the correct concentration of carbohydrate in your drink is about 5 to 7%. Most commercial sports drinks fall within this range, and you can make your own 6% drink by mixing five tablespoons of table sugar with each litre of water that you use. A bit of sodium boosts absorption; one third teaspoon of salt per litre of water is about right. Although 5 to 7% carbohydrate solutions seem to work best for most individuals, there is evidence that some endurance athletes can fare better with higher concentrations. In research carried out at Liverpool John Moores University cyclists who ingested a 15% maltodextrin solution improved their endurance by 30% compared to individuals who used a 5% glucose drink. The 15% drink also drained from the stomach as quickly as the 5% one, though many other studies have linked such concentrated drinks with a slowdown in water movement. Rule 5: A 6% "simple sugar" drink will empty from your stomach at about the same rate as a fancy, 6% "glucose polymer" beverage, so do not fall for the idea that the latter can boost water absorption or enhance your performance more than the former, and do not pay more for the glucose-polymer concoction. Rule 6: Contrary to what you have heard, cold drinks are not absorbed into your body more quickly than warm ones. However, cold drinks are often more palatable than warm ones during exercise, so if coldness helps you to drink large quantities of fluid while you exert yourself, then keep your drinks cool. Rule 7: Swilling drinks during exercise does NOT increase your risk of digestive system problems. In actuality, most gut disorders that arise during exercise are caused by dehydration, not from taking in fluid. Dehydration induces nausea and discomfort by reducing blood flow to the digestive system, so by all means keep drinking! Source: SPORTSPERFORMANCEBULLETIN / Peak Performance

NATUROPATHS
Natural therapies support our health when we are healthy and when we are ill. The role of a naturopath is to support the mind and body through a range of natural medicines. Naturopaths support your health through the use of Herbal medicine Nutrition Homoeopathy Iridology(Examining the iris and its markings then using this information, along with other diagnostic tools to assess possible weaknesses and strengths of your health) Dietary and Life style Advice Most common health issues people may see Naturopath are: Digestive disturbances: IBS, Constipation, Diarrhoea, Hormonal issues: PMS, Menopause, Immune system irregularities: recurrent colds, tonsillitis, sinusitis Nervous system issues: anxiety, mild depression, lack of energy Musculoskeletal reasons: sore muscles, cramps, arthritis and other common health issues like weight loss/gain, headaches, high cholesterol as well as general well being. In May we get the first consultation FREE. Contact Caroline to see if she can help you. Caroline Duff 9798 1402 292 Corrigan Road, Keysborough

---------------------------------------------------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:
st

May 1st to 31st

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

You will receive a gift certificate pack at your next session which will give your family/friends 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. Be apart of the winning team and drive the bootcamp onto your trainers. This only happens 3 times a year.So go ahead make our day

Healthy Recipe
Stuffed Chicken Breasts
Serves 4 4 skinless chicken breasts (approx 180g each) 125g smooth low fat ricotta cheese 2 cloves garlic grated 15ml parsley finely chopped 15ml coriander leaves finely chopped Pinch dried chilli flakes OR 5ml sweet chilli sauce (for a milder taste) 15ml olive oil 125ml white wine 60ml chicken stock Carefully butterfly the chicken breasts and place flat on a piece of cling film. Place another layer of cling film over the top and pound with a rolling pin to thin to about 1cm thickness. (Do not smash the life out of it!) Mix the cheese, garlic, herbs and chilli together in a small bowl. Divide this mixture into 4 and spread onto half of each chicken breast. Fold breast over and secure with toothpicks. Heat oil in a heavy based non-stick frying pan and fry chicken on medium heat for 4 5 mins each side (or until cooked). Remove and keep warm. Add the wine to the pan and increase the heat. Stir and continue to heat until sauce thickens. Add the stock and heat through. Serve chicken breast with rice or mashed potato, and green vegetables. Spoon sauce over the top. ---------------------------------------------------

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

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.

BOOT CAMPS
th th th

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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Members Benefits
FASTA PASTA KEYSBOROUGH
SOUTH EASTERN CHIROPRACTIC CENTRE
330 CHELTHAM ROAD KEYSBOROUGH 292 CORRIGAN ROAD KEYSBOROUGH SHOP G1 PARKMORE SHOPPING CENTRE 1B FRANK STREET NOBLE PARK
401 PRINCESS HIGHWAY, NOBLE PARK & CHELTHAM ROAD, KEYSBOROUGH

Just show your S.I.L key ring to receive discounts 9769 1999 FAX: 9769 0799 Manager: Shane 9798 1402 Dr. Jose & Dr. Kevin Ph/fax: 9769 1466 Manager: Matthew Ong 9562 4771 Hairdressors: Dominc, Tony & Trish NOBLE PARK - 9547 5977 Manager: Maria KEYS 9798 8558 Manager: Rob 9558 4866 Manager: Anthony www.villagecinemas.com.au 0427 978 860 Remedial Massage Therapist: Donna Fincham 9798 1402 Caroline Duff 9546 8721 Manager: Gary 9706 8211 Manager: Greg 9547 6712 Manager: Craig 9798 2716 Open till 10pm every night. Owner: Simon 9769 1536 Owner: Andrew 9769 1677 Lachlan Kellaway Clive Pereira SHOP 13 9792 1693 Nutrionist: Steve Ankers 0431 704 406 Nutrionist: Maria Pantelidis NOBLE PARK 9558 4279 Beautician: Salinda Sells isotionic formulas for nutients that are absorbed quicker than tablets into the CHRISTINE HARPER bloodstream. Receive 10% off 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 0417 524 464 If get 3 things done, Receive the 4th for FREE
Waxing, pedicures, manicures & facials

Receive 15% off (not valid on public holidays or on other promotions) Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed Receive a FREE hot drink with any meal purchase. Receive 15% off haircut Do colours and ladies hair too

CAF
NOBLE MENS HAIRDRESSING

Receive 2 FREE weekly movies with any new release movie rental www.videoezy.com.au $6 Bargain Screen & $8.90 New Release Tickets Receive 50% off your first consultations & 10% off consultations thereafter.

Waverly Gardens Village Cinemas

WAVERLY GARDENS SHOPPING CENTRE MOBILE MASSAGE DONNA COMES TO YOU!

NATUROPATH Caroline Duff

292 CORRIGAN ROAD KEYSBOROUGH WAVERLY GARDENS DANDENONG

Complimentary Initial Consultation Valued at $70 Receive 10% off all items in store (excluding sale items) Specialists in Asics, Brooks, Nike, Adidas Footwear, Clothing & Equipment Recieve 10% off (discount excludes milk) Receive 15% OFF ANY SUBS (limit 1 per person) Spend over $50 and receive 10% off 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. This store already gives 20% off Body Building Suppliments, we Receive 20% off all other suppliments Receive first consultation FREE & 10% off second

BUDJET BUYS

17 BUCKLEY STREET NOBLE PARK PARKMORE SHOPPING CENTRE SHOP 8 320-326 CHELTHAM ROAD KEYSBOROUGH

PARKMORE PHYSIOTHERAPY

330 CHELTENHAM ROAD KEYSBOROUGH 236 LONSDALE STREET, DANDENONG ARCADE MARIA COMES TO YOU

BE HEALTHY HEALTHY FOODS

NUTRIONIST
Salindas Beauty Saloon

COMES TO YOU!

LONSDALE STREET DANDENONG SPRINGVALE 9547 4774 Michelle Karton

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 6:30 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 TUESDAY TONING 6 pm 7:15 pm
1st May FITBALL 8th May WEIGHTS 15th May RESISTANCE BANDS 22nd May FITBALL 29th May WEIGHTS

WEDNESDAY CARDIO 6 am 6 pm 7:15 pm

2nd May CARDIO ON ROADS 9th May CARDIO IN PARK 16th May KICKBOXING 23rd May CARDIO ON ROADS 30th May CARDIO IN PARK

THURSDAY TONING 6 pm 7:15pm

3rd May RESISTANCE BANDS 10th May FITBALL 17th May WEIGHTS 24th May RESISTANCE BANDS 31st May FITBALL

FRIDAY CARDIO 6 am

SATURDAY TONING 9 am CARDIO 8 am

5th May WEIGHTS KICKBOXING 12th May RESISTANCE BANDS CARDIO ON ROADS

30th April FITBALL 7th May WEIGHTS KICKBOXING CARDIO IN PARK

4th May KICKBOXING 11th May CARDIO ON ROADS 18th May CARDIO IN PARK 25th May KICKBOXING 1st June CARDIO ON ROADS WEIGHTS FITBALL

14th May RESISTANCE BANDS CARDIO ON ROADS

19th May CARDIO IN PARK 26th May KICKBOXING 2nd June RESISTANCE BANDS CARDIO ON ROADS

21st May FITBALL CARDIO IN PARK 28th May WEIGHTS KICKBOXING