Step into Life Keysborough

Phone: 8502 8775 Mobile: 0423 852 262 E-mail: Keysborough@stepintolife.com

January 2008, Issue 16

Local News

Directors Desk
Clients, members and friends
It seems Step into Life clients love to shop! This week saw a swag of Merchandise packages being sent out around the country as a result of the Treat Yourself shopping cart going live. Thank you all for your support. Step into Life is trying to do our bit to help the environment and go green. The best way to keep you up to date with our Merchandise catalogue is on line at www.stepintolife.com.au and in time printed catalogues will be fazed out to save paper. We are also reviewing our distribution of Fortnightly progress reports and this will be addressed in 2008. Have you ever considered becoming a Certified Personal Trainer? Have you ever pictured yourself doing what your trainer does? You may have even considered being a Step into Life assistant trainer. I have seen many clients over the last 12 years who would make awesome trainers. Some of our current Franchise owners and assistant trainers were former Step into Life clients. If you interested in a career in fitness or becoming a Personal Trainer or want more knowledge on fitness then read on! I am very pleased to announce a joint initiative between Step into Life and the Australian Institute of Fitness (AIF). This initiative allows every Step into Life Franchisee to provide any Step into Life member, family of a member or friend with a scholarship towards becoming a Certified Personal Trainer with the AIF. Continued on last page

(photo from early January Bootcamps)

Have we got some training for You! Soccer Sessions January you will all be inspired, carried and motivated to punish your trainers by attending ALL your sessions during the month of January and more. Motivations, Exercise Routine, train with your Friends, What is your News Years Resolution? BootCamps Our last Summer Bootcamp Package is on all the way through January, every bootcamp is at the beach. 7am Friday, 6am Saturday and 8am Sun. Hills Training Come February you would have experienced the heavy resistance training in the Bootcamps on the beach, and now youll get the added hills sessions in some special sessions in Endeavour Hills which many Keysborough members will get to experience.

Timetable Changes
We will be adding a 7am toning session on Thursday mornings when we get enough interest, so please let your trainer know if you are interested. When this change occurs, 7:15am Tuesday will become 7am.

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 Peter Roussos 200 points Jan Cogger 500 points 1,000 points
CONGRATULATIONS!! You can reward yourself by purchasing your training club shirt or singlet. Wear it with pride, youve earned it!

New Members
Welcome!

Shivani Chandrasegran Majuri Sriharan Mandi Trezise

Member Birthdays
Happy Birthday!
JANUARY These members receive 3 FREE EXTRA sessions to do this month at Step into Life Keysborough.

1st Jessica Madafferi 4th Bradley Kovac 12th Honee Aboulhosn 15th Tanya Thomson 23rd Narelle Tabone 24th Candice Daxecker 29th Maria Madafferi 31st Sisira Karunarathma

Member Achievements
JoJo broke her goal of running 4km under 23.00 mins CONGRATS

New to Fitness Category 6! Rick Quach

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

Member Profile
Zofia Oktaba

Questions..
1. Where were you born? In Poland in a town called Szczecin, which is situated NorthWest, very close to the German border. 2. What is your current profession? I work as a Social Worker for Hanover South East. I manage a program called Family Focus which is a partnership between Centrelink and Hanover, with the focus on preventing family homelessness. I love the combination of program management and direct service delivery. 3. What sports have you been involved with during your life/ best achievement? Anything, that was on the physical education curriculum during my school time. I wasnt a big achiever in any of the sport disciplines. Personally, I believe my biggest achievement in this area is my commitment to my body to keep it somehow active every day of the week. 4. What is your favorite naughty treat? Well, without any doubt, its Pavlova and I could manage two big slices in one go-yummy! And I love Polish style coffee scrolls, actually most of my work colleagues do. (Hee, hee, nothing to report in the area of sport achievements but plenty in the area of my favorite naughty treatshowever on second thought, I think my best achievement in the sport area is completing the 5km run recently - yes! and (now Im getting excited) surviving a few Boot Camps! Thanks Aaron for your professionalism and ongoing encouragement and pushing me to try that little bit harder. 5. What primary schools and secondary schools did you attend? Primary School No 3 in a town called Police, and Police Secondary College (which by the way has nothing to do with the Police). 6. What is the nicest thing anyone has ever done for you? And the Oscar goes to. my husband Stefan for cooking lovely dinners most of the days. When I come back from my exercise classes, he usually would say: How do you do this? You work, then go to your SIL class, come back after 7pm and manage to have the dinner ready in five minutes. 7. What is your goal for the next 6 months- exercise or other? Keep being physically active, eat healthy and learn driving manual (yep! I have fear of using clutch and the gears). 8. Interest and hobbies? Nutrition, spiritual enlightenment, energy psychology and healing, continuous personal development and traveling overseas. 9. What results have you seen since you started with SIL? Well, Im definitely fitter and I feel fantastic after each session.

Zofia been a member of Step into Life Keysborough since 27th August 2006.

Merchandise
Nothing like a bit of retail therapy!
The best way to keep upto date with our merchandise is to check it out at www.stepintolife.com.au

Events
What is happening? Id love to join in!
Coming this year Local Events SIL KEYS 3 YEAR ANNIVERSARY FEB 3RD

Health & Fitness Article

Solving Shin Splints
'Shin Splints' is the general name given to pain at the front of the lower leg. It is not a diagnosis in itself, but a description of symptoms of which there could be a number of causes. The most common is inflammation of the periostium of the tibia (sheath surrounding the bone). Traction forces occur from the muscles of the lower leg on the periostium causing pain and inflammation. There are a number of things that contribute to shin pain, so here are seven tips to help avoid spending this winter in agony. 1. Limit Track Or Hard Surface Training Constant pounding on hard surfaces will send shockwaves up the leg and increase the strain on the soft tissues. Too much running on the toes (essential for sprinters) may over-stress the muscles of the lower leg and increase the chance of developing shin pain. Which is why at SiL we vary our activities and avoid too much road running. 2. Wear Shock-Absorbing Insoles Insoles will reduce impact and shock vibrations. Ensure your running shoes are in good condition - a running shoe will lose a lot of its shock-absorbing capacity after 500-600 km of running. Keep a track of your running distances or hours in your training diary watch how the Kms clock up, and replace your shoes regularly. 3. Over-Pronation Or Other Biomechanical Foot Problems May Increase Shin Pain As the foot rolls in then the lower leg rotates inwards, again, increasing the forces on the lower leg. If you suspect over-pronation or 'flat feet' to be a problem then see a podiatrist who can give a full biomechanical assessment and recommend orthotic type insoles to correct the problem. It is just as important, if not more important, to correct foot motion as all times - not just when training. Your Trainer can recommend a specialised shoe store/podiatrist who will analyse your gait, and if necessary design orthotics for you. 4. Stretch The Calf And Other Lower Leg Muscles Tension in these muscles is a common contributor to 'shin splints' and keeping these muscles flexible and in good condition is essential so they can cope with the forces demanded of them. Stretch DAILY not just at training sessions. 5. Get a Regular Sports Massage Regular deep tissue massage can work wonders in helping to keep the muscles of the lower leg in good condition. A good therapist will identify tight knots, lumps, bumps and areas of tension long before they may develop into an injury. Ask your Trainer for a referral to a recommended local therapist. 6. Apply Ice After Training If you feel at risk of developing sore shins the applying ice or cold therapy after each training session for 10 to 15 minutes can help keep any inflammation under control before it develops further. Bring an ice-pack in an esky for quick treatment at the end of a session. 7. Tape The Shins A simple taping technique exists that can help to support the lower leg and relieve shin pain. Do not rely on this alone in the long term if you have an injury. However, it can be extremely useful in helping tissues to recover from hard training. Ask your Trainer for a referral to your local sports physio who will take you through the taping technique.

Insert picture

Adapted from an article by UK SportsTherapist, Mike Walden in Sports Performance Bulletin 10 December 2007

Photos
KEYSIE COMP & CHRISTMAS BBQ

More on Health & Fitness

Is there an Anti-cancer Diet?

JUST three servings a month of raw broccoli or cabbage can reduce the risk of bladder cancer by as much as 40 per cent, researchers reported this month. Other studies show that dark-coloured berries can reduce the risk of cancer too - adding more evidence to a growing body of research that shows fruits and vegetables, especially richly coloured varieties, can reduce the risk of cancer. Researchers at the Roswell Park Cancer Institute in Buffalo, New York, surveyed 275 people who had bladder cancer and 825 people without cancer. They asked especially about cruciferous vegetables such as broccoli and cabbage. These foods are rich in compounds called isothiocyanates, which are known to lower cancer risk. The effects were most striking in nonsmokers, the researchers told a meeting being held this week of the American Association of Cancer Research in Philadelphia. Compared to smokers who ate fewer than three servings of raw cruciferous vegetables, nonsmokers who ate at least three servings a month were almost 73 per cent less likely to be in the bladder cancer group, they found. Among both smokers and nonsmokers, those who ate this minimal amount of raw veggies had a 40 per cent lower risk. But the team did not find the same effect for cooked vegetables. Cooking can reduce 60 to 90 per cent of ITCs, (isothiocyanates),' Dr Li Tang, who led the study, said in a statement. A second team of researchers from Roswell Park tested broccoli sprouts in rats. They used rats engineered to develop bladder cancer and fed some of them a freeze-dried extract of broccoli sprouts. The more they ate, the less likely they were to develop bladder cancer, said Dr Zhang Yuesheng, who led the research. They found the compounds were processed and excreted within 12 hours of feeding. That suggests the idea that compounds are protecting the bladder from the inside, said Dr Zhang. 'The bladder is like a storage bag, and cancers in the bladder occur almost entirely along the inner surface, the epithelium, that faces the urine, presumably because this tissue is assaulted all the time by noxious materials in the urine,' Dr Zhang said. In a third study, a team at The Ohio State University fed black raspberries to patients with Barrett's oesophagus, a condition that can lead to oesophageal cancer. Black raspberries, sometimes called blackberries or blackcaps, are also rich in cancer-fighting compounds. Ohio State's Laura Kresty and colleagues fed 32 grams of freeze-dried black raspberries to women with Barrett's oesophagus and 45 grams to men every day for six months. They measured urine levels of levels of two compounds - 8-isoprostane and GSTpi - that indicate whether cancercausing processes are going on in the body. Dr Kresty said 58 per cent of patients had marked declines of 8isoprostane levels, suggesting less damage, and 37 percent had higher levels of GSTpi, which can help interfere with cancer causing damage and which is usually low in patients with Barrett's. Source: REUTERS

Healthy Recipe
At Last - Guilt Free Eating!
Lamb & Spinach Salad
500 g baby potatoes spray canola or olive oil 300 g trim lamb fillet 125 g English spinach leaves 250 g punnet cherry tomatoes, halved 1 small red onion, cut into thin wedges 2 tablespoons lemon juice freshly ground black pepper to taste

Referrals
Help a friend to have fun reaching their health and fitness goals too! Your friend will thank you and so will we!
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:

Cook the potatoes in a large pan of boiling water for 10-15 minutes or until tender, but do not overcook. Drain well, cool until just warm and then cut in half. Meanwhile, spray a nonstick frying pan with oil and heat. Add the lamb fillet and cook for 5 minutes on each side. Transfer to a plate, cover loosely with foil and set aside for 5 minutes, then cut into thin slices. Toss the spinach leaves, tomatoes, onion and warm potatoes with the lemon juice. Arrange on serving plates, and top with the sliced lamb. Season to taste and serve.

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. You can to, simply go to http://www.stepintolife.com.au/tell-a-friendmember.php

ANALYSIS per serve Energy kJ (Cal) Carbohydrate (g) Protein (g) Fat (g)

Preparation time: 10 minutes Cooking time: 15 minutes Serves 4-6

1874 (448) 66

1249 (298) 44

29 7

19 5

OR

Iron, Vitamin C, Zinc

Source: Survival for the Fittest Australian Institute of Sport

Members Benefits
SOUTH EASTERN CHIROPRACTIC CENTRE
292 CORRIGAN ROAD KEYSBOROUGH ASPENDALE 9798 1402

Just show your S.I.L key ring to receive discounts

Our Health Professionals

Dr. Jose & Dr. Kevin Denise Robinson Ph: 0411 411 833 bythebaykinesiology.com.au 0427 978 860 Remedial Massage Therapist: Donna Fincham 9711 7562 Dr. Robyn Joyce & Dr Penny Gosling 1800 087 374
stepintolife@manchesterunity.com.au

Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed Receive 10% of all kinesiology consultations

MOBILE MASSAGE DONNA COMES TO YOU!

Receive 50% off your first consultations & 10% off consultations thereafter. All current Step into Life members receive concession rates. Receive Special Rates Exclusive KeepFit waiting periods waived for claiming on you training. Conditions Apply.

PARKMORE OSTEOPATHY

159 KINGSCLERE AVE KEYSBOROUGH INFORMATION FORMS AVAILABLE FROM YOUR TRAINER

machesterunity.com.au/stepintolife

Our Favourite Local Restaurants/Food Stores

FASTA PASTA KEYSBOROUGH

330 CHELTHAM ROAD KEYSBOROUGH SHOP G1 PARKMORE SHOPPING CENTRE PARKMORE SHOPPING CENTRE

9769 1999 FAX: 9769 0799 Ph/fax: 9769 1466 Manager: Matthew Ong 9798 2716 Open till 10pm every night. Owner: Simon

Receive 25% off YOUR MEALS & DRINKS! (not valid on public holidays or on other promotions) Receive a FREE hot drink with any meal purchase.

CAF

Receive 15% OFF ANY SUBS (limit 1 per person)

Entertainment
401 PRINCESS HIGHWAY, NOBLE PARK

NOBLE PARK - 9547 5977 Manager: Maria 9558 4866 Manager: Anthony www.villagecinemas.com.au

Receive 2 FREE weekly movies with any new release movie rental www.videoezy.com.au $6 Bargain Screen & $8.90 New Release Tickets

Waverly Gardens Village Cinemas

WAVERLY GARDENS SHOPPING CENTRE

Sporting Goods
WAVERLY GARDENS DANDENONG LONSDALE STREET DANDENONG 9546 8721 Manager: Gary 9706 8211 Manager: Greg 9792 2578 Manager: Darren Receive 10% off all items in store (excluding sale items) Specialists in Asics, Brooks, Nike, Adidas Footwear, Clothing & Equipment GET YOUR BOOTCAMP GEAR HERE! Members Receive 10% off. Excluding sale items.

Health & Beauty Stores

BE HEALTHY HEALTHY FOODS
236 LONSDALE STREET, DANDENONG ARCADE 17 BUCKLEY STREET NOBLE PARK SHOP 13 9792 1693 Nutrionist: Steve Ankers 9547 6712 Manager: Craig This store already gives 20% off Body Building Suppliments, we Receive 20% off all other suppliments Recieve 10% off (discount excludes milk)

BUDJET BUYS

Leisure
SPRINGVALE 9547 4774 Michelle Karton 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

Directors Desk Cont.

Continued from page 1 A Level two scholarship provides you with $500.00 value off a complete Master Trainer course. (This includes CIII and CIV). If you happen to have a CIII in fitness already then we can provide you with $250.00 value off to upgrade from CIII to CIV. If you want to obtain a CIII then again we can provide you with $250.00 value off. As a growing company the demand for high quality trainers is increasing and who better to be a trainer than a client who loves Step into Life. Ask your trainer for more details. 2008 is a reality and a new and exciting year beckons. We wish you and your families a happy new year and everything of the best for 2008. Regards Larry Cohen Director

Franchise Directory
ACT
Gungahlin ANU

QLD
Broadbeach Buderim (New) Everton Park Kawana Mackay Pacific Pines Pelican Waters Runaway Bay Tewantin Wilston

VIC
Balwyn North Beaumaris Bendigo Bentleigh Box Hill Camberwell Carlton North Caulfield Chelsea Cheltenham Cranbourne Croydon Doncaster Essendon Eltham Elwood Frankston Greensborough Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Malvern Mill Park Moonee Ponds Mornington Mt Waverley Murrumbeena Newtown-Geelong Pakenham Ringwood Port Melbourne Reservoir South Yarra St Kilda Sunbury Templestowe Thornbury Vermont South Wellington - Sale Werribee Wheelers Hill Williamstown Wodonga Yarraville

NSW
Albury Avalon Balmoral Baulkham Hills Blacktown Blakehurst Burwood Camden (New) Chipping Norton Collaroy Cronulla Drummoyne Earlwood Frenchs Forest Glebe Glenmore Park Kellyville (New) Manly Miranda Parramatta Peakhurst Penrith Queens Park Rose Bay Rushcutters Bay Sans Souci Shellharbour St Clair Terrigal

SA
Campbelltown Blackwood Gawler Golden Grove Kensington Gardens Mawson Lakes Morphett Vale Mitchell Park Mt Gambier Mt Barker (New) Modbury Northgate (New) North Haven Prospect West Lakes Henley Beach Hallett Cove Seacliff Unley

SOCCER the SESSIONS to PUNISH YOUR TRAINERS!

TEAMS all members from the 1 Jan are evenly split into 2 teams according to how many sessions they do 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. st st Game length: January 1 to 31 EXTRA PASSES: are scored for your team when you: attend an extra session attend a boot camp bring a friend (if they join then they join your team) PRIZE: the members team to score the most amount of goals and be in the lead in passes get to unleash a bootcamp onto their trainers Saturday Feb 2nd 9am @ Wachter Reserve
st

WA
Canning Vale Iluka North Beach Subiaco

NT
Casuarina

We do it outdoors

BOOTCAMPS

GAMES AND TRAINING

Sessions are held at

Wachter Reserve Kingsclere Ave. Keysborough Melways Ref Page 89 E8 Bookings Are required for ALL Sessions

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

6:00 am Cardio 7:00 am Cardio 7:15am Toning 6:00 am Cardio

6:00 pm Cardio 6:00 pm Toning 6:00 pm Cardio 6:00 pm Toning

7:15 pm Cardio 7:15 pm Toning 7:15 pm Cardio 7:15 pm Toning

Wet Weather If wet weather, session is still run at the reserve. If wish not to attend when raining please notify your trainer and arrange a makeup session

8:00 am Toning

Training Sessions, caters for all fitness levels

Cardio Toning Kickboxing Fitball Resistance Bands BootCamp 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.

Training Session Breakdown ~ What to Bring to Each Session (Fitball, Resistance Band, Boxing Gloves, MP3 Player) MONDAY CARDIO 6 pm 7:15 pm
31st Dec <NO TRAINING> 7th Jan CARDIO IN PARK 14th Jan CARDIO ON ROADS 21st Jan KICKBOXING 28th Jan CARDIO IN PARK 4th Feb CARDIO ON ROADS

TUESDAY TONING 7:15am 6 pm 7:15 pm

1st Jan <NO TRAINING> 8th Jan FITBALL 15th Jan RESISTANCE BANDS 22nd Jan WEIGHTS 29th Jan FITBALL 5th Feb RESISTANCE BANDS

WEDNESDAY CARDIO 6 am 6 pm 7:15 pm

2nd Jan ONLY EVENING CARDIO IN PARK 9th Jan CARDIO ON ROADS 16th Jan KICKBOXING 23rd Jan CARDIO IN THE PARK 30th Jan CARDIO ON ROADS 6th Feb KICKBOXING

THURSDAY TONING 6 pm 7:15 pm

3rd Jan FITBALL 10th Jan RESISTANCE BANDS 17th Jan WEIGHTS 24th Jan FITBALL 31st Jan RESISTANCE BANDS 7th Feb WEIGHTS

FRIDAY CARDIO 6 am

SATURDAY TONING 8am

5th Jan RESISTANCE BANDS 12th Jan WEIGHTS 19th Jan FITBALL CARDIO IN PARK 26th Jan RESISTANCE BANDS 2nd Jan WEIGHTS 9th Feb FITBALL CARDIO IN PARK KICKBOXING CARDIO ON ROADS KICKBOXING CARDIO ON ROADS

CARDIO 7am

4th Jan CARDIO ON ROADS 11th Jan KICKBOXING 18th Jan CARDIO IN PARK 25th Jan CARDIO ON ROADS 1st Jan KICKBOXING 8th Feb CARDIO IN PARK