Step into Life Keysborough

Phone: (03) 8502 8775 E-mail: keysborough@stepintolife.com

December 2008, Issue 27

Local News
New Communitity Local Store Benefits, see page 5 for coupon. PowerFlex sessions will come to a close in December but will be held every now and then as a package (like the bootcamps) Wishing everyone a Merry Christmas, by now members have used their Christmas present of 2 FREE sessions in November. The last part of your gift is a FREE bootcamp in January but the th entry form has to be in before the 24 December. Merry Christmas Congratulations Wayno & Michelle on their baby Charlotte! th Charlotte was born on the 25 of November at South Eastern Hospital. Wayno has been very tired at training as he tries to handle tennis, work, SIL training and being a Dad. We are closed 24 December. We return on rd 3 January at kickboxing & then on Sunday For our social event at the beach at 1pm.
th th

Directors Desk
A time of giving
Dear Members, family and friends The time of giving is upon us once again. Christmas / New year is a time to give gifts and spend quality time with family and friends. Last month I wrote about stress and in particular financial stress and buying gifts can definitely add to your financial stress! Do we ever stop to think about if the gifts we give last or do they simply provide instant gratification at the time and meet our obligation to buy a gift? At Step into Life we would like to give you a gift - a gift that lasts and one that will provide lasting happiness and not just a moments joy and that is the gift of health. Step into Life would like to give you our members a gift at this time of year a $50.00 Gift Voucher for you to give a special person. We would like you to pick someone in your life and help get them started on the road to improved health and fitness. All gift vouchers entitle the bearer to 3 free sessions at any Step into Life Franchise th nationally. All vouchers will be valid until February 28 , 2009. Any th person that becomes a Step into Life member prior to the 28 Februray 2009 as a result of your Gift Voucher, you will recive a FREE Christmas Gift Pack. We are excited about our Christmas Gift Pack which includes a mesh cap; water bottle; pair of socks and a shoulder bag. Please see the Merchandise section within and www.stepintolife.com/treat yourself When you are not shopping or eating at pre-Christmas parties write down what is going to happen to your training regime over the Christmas and New Year break. Well it is a break but it cannot be a break-down! Write it down now! Write down what your break routine will be. You st st should include the dates of December 1 to January 31 and plan what is the minimum you will expect from yourself during this period. Your list could include: 2 training sessions with SIL / week; 1 walk per rd week; Say no to the 3 helping!; Be conscious of my eating and drinking behaviour etc. Most of all have fun and have a great break. Chat to your trainer about the closure dates of your Franchise if any. From all of us at Step into Life Head Office we wish you and your families everything of the best and a prosperous new year. Regards Larry Cohen, Director

Friday December 5 is our Christmas BBQ Party is at Braeside Park 6pm to 10pm, Sheets are on white table at sessions to let us know if you are coming & what you are able to bring.

Timetable
MON TUES WED THU FRI SAT 6:00am Cardio 7:45am Kickboxing 6:00am Cardio 9:30am Toning 9:30am Kickboxing 4:15pm Card/box 4:15pm PowerFlex 10am coffee at Fiori Caf, parkmore shopping centre. 6:00pm 7:15pm Cardio Cardio 6:00pm 7:15pm Toning Toning 6:30pm Cardio 6:00pm 7:15pm Toning Toning

9:00am PowerFlex

4:15pm sessions are at Dandenong South P.S Saturdays 10am for weekly coffee club & Fiori Caf. Sundays 5pm @ Yarraman Park Primary School, social sports. From 8th December tonings sessions are fitball From 22nd December toning sessions are Resistance Bands

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 November: 50 points Shane Hollow Mel Francis Jill De Fiuppis Elaine Fearnley Edwin Keecha 200 points Dhani Chandresegran Jasmine Lindsay Sam Lindsay Suzi Cvetkoski 1000 points Roslyn Grassham
CONGRATULATIONS!! Members are now awarded with their training club tshirt when they achieve a target. Wear it with pride, youve earned it!

New Members
Welcome! Elaine Fearnly

Member Birthdays
Happy Birthday!
As a birthday present from Step into Life, Members receive 3 FREE extra sessions to complete by the end of this month

1st Elena Senise 4th Tanya Whiteside 15th Henryka Zabawski 16th Jan Cogger 17th Silvana Moslih 26th Diedrie Nurhadi

Keysies Super Achiever for November Shevy Manoharan

Shevy began training with us in May 08. In September 08 Shevy increased his sessions to 3 a week and since then he has seen great progress: Gone from fitness category 4 to 5 (closing in on 6!) Gone from using 4kg weights to 7kg in toning sessions Has not missed any of his 3 sessions a week always makes up ones he does miss. Completes his training diary & wears his shirt at every session Attends social events & fun runs (dingley dozen & spring into shape) Shevy has completed all the August, October & November Bootcamps As a result to this progress he has lost over 15kg in weight & reduced in measurements. Awesome work Shev!

Member Profile
Roslyn Grassham

Questions..
Where were you born ? Oakleigh hospital What is your current profession ? Primary School Teacher What sports have you been involved with during your life / best achievement ? Used to go to the gym but didnt like it indoors, I love it outdoors at step into life. What is your favourite naughty treat ? I love a little chocolate What primary school and secondary school did you attend? Clayton North Primary School and Oakleigh high school

Photo above is from Roz running in this years Keysie Comp. Roz has been a member of Keysie Since January 2006

What is your goal for the next six months exercise or other? To Improve my sprint times and reduce my time per km in runs. Tone up a bit more and eat a bit healthier. Interests and hobbies Aussie rules footy and anything active outdoors, love movies and meeting new people. What is your favouite session and what results have you seen since started SIL? Cardio games and circuits, results have been in my core strength and before I started I couldnt run at all! S.I.L is great and has given my confidence to try new things. I competed in the alice springs masters games!

Events
What is happening? Id love to join in!
Dec 5th Friday Jan 4th Sunday Feb 27th Friday Mar 14th Saturday Apr 4th Saturday SOCIAL SIL Christmas Party BBQ & Sports at Braeside Park SOCIAL - Beach Games & BBQ in Chelsea Keysie & Endeavours SIL Venue Anniversary SOCIAL - Go Cart SOCIAL Trainers Birthday Party 6pm to 10pm 1:00pm 7:00pm 1:00pm 1:00pm

Merchandise
Christmas Gift Pack
Mesh Cap; Shoulder bag; Water bottle and a Pair of socks.

www.stepintolife.com/treat-yourself.php

These items are normally

$55.00 - Now

JUST $35.00 (incl gst)

Special offer valid until December 23rd, 2008.

Exercises for Burning Body Fat

Exercises help to keep your body mentally and physically fit. Read on to know about exercises for burning body fat.
The slow, aerobic and long duration exercises that involve the major muscle groups are known as the fat burning exercises. While doing fat burning exercises, the body burns the calories of fat with low intensity cardio exercises. While doing aerobic exercises, your body uses a higher percent of fat for fuel. Approximately 60% of the total calories burned during a low to moderate aerobic exercise are from fat. As the intensity level increases, the body switches from using fat as the primary source of fuel to using readily available carbohydrates. Based on this most people assume that the low to moderate intense level gives you the most fat calories burned, however, it is all relative to the total calories burned during exercise. How do Exercises Help to Burn Body Fat? Appetite Regulation - The various fat burning workouts would help you to regulate your appetite. Many people think exercises increase appetite and extra food has to be eaten to negate the amount of calories burned. But, this is wrong. Increase in Metabolism - Regular exercises increase the rate of metabolism. For instance, if you walk for half an hour after a moderate exercise, it would increase your metabolism by eight folds. This is considered as the greatest benefit of exercise for burning fat. Increases Fat Burning Enzymes - Regular exercises increase the level of the fat-burning enzymes in the muscles. These enzymes help to burn calories of fat efficiently. Maintains Muscles - Regular fat burning exercises strengthen the muscles and also help to maintain their size. Lack of exercise would weaken the muscles and reduce the ability to burn calories. Changes Body Chemistry - Regular exercises help to maintain the hormonal balance of the body. Chemicals such as endorphins are secreted, while exercising and they help to reduce fat storage and alleviate stress. Fat burning exercises also reduce digestive disorders and speeds up the transmission of the food flow in the bloodstream. A Few Fat Burning Exercises Aerobic Dance - This workout helps to burn stored fat. If this exercise is combined with diet control, the body will burn fat and also strengthen leg muscles. An hour of aerobic dance will burn around 330 calories. Aerobic Exercises - Aerobic exercises burn the fat tissues around the abdomen and also improve the fitness of the upper and lower body muscles. Cardio Exercises - The cardio exercises not only burn the unwanted fat tissues but also help to strengthen the major muscle groups. An hour of cardio exercises would burn 480 calories. Water Aerobics - This exercise improves one's fitness level and also burns fat. It strengthens the muscles of the lower and upper body muscles. Around 350 calories are burned in an hour of water aerobic exercises. Biking - This exercise develops and strengthens the thigh muscles and also burns the stored fat. It helps to improve the fitness level and reshapes ones body. Biking helps to reduce the abdominal fat and to maintain the healthy level of cholesterol and blood pressure. Cycling - Apart from burning fat, it improves the fitness of the leg and the thigh muscles. You could burn around 350 calories of fat by cycling for an hour. Walking - This exercise helps to keep your weight under control by burning fat. Those who are obese and lead a sedentary lifestyle can increase their fitness levels by taking up walking, since this the best form of exercise to start with. Walking exercise helps in working out at a steady pace, for an extended period of time, which is the most effective way to burn fat. If you are a beginner, it is wise to follow the instructions of a professional trainer. It will hardly take a couple of weeks to learn the basic exercises, but you should educate yourself on how to do the exercises correctly and safely. Before you start on an exercise regime ensure to understand the outcome of your exercise program. An exercise program will not only help in losing weight, but will also help you sleep better, work better and overcome stress. By Maya Pillai Source: www.buzzle.com/articles

Achievement
Spring into Shape Results III
4km Div Time Time Place Per Km Dhani Chandra 73rd 33.04 Shevy Mano 31st 27.10 Rob Formoso 9th 20.00 Paul Issai 6th 15.19 After this 9am event the 4 of them completed a bootcamp at 12:30pm. Well Done guys! Name Izzy ran in the Bentleigh Festival Fun Run, held on the 16th of November. He was the first adult to cross the line. It was an 3KM race, He ran it in 10.30 3.30 per KM. Congragulations Izzy!

BootCamps

I love how seriously some members take bootcamp. Go Recruit Lindsay!

Keysies Raving Fan of November Shivani Keecha

Shivani began SIL in December 07. Shivani has been a committed member to 3 sessions per week & has completed 7 bootcamps. Shivani is always wearing her SIL gear to all sessions, and is constantly raving about Step into Life! So often in fact that now her sister (Dhani), Brother in Law (Shevy) & recent recruit husbad (Ed) are members at S.I.L Keysie. Congragulations Shivani!

----------------------------------------Coupon for Budjet Buys & Step into Life Keysborough 17 Buckley Street, Noble Park

Store Hrs 9am to 5:30pm Monday to Friday 9am to 5pm Saturday 10am to 2pm Sunday
Spend $10 or more (members recieve 10% off) Cut out & Present this coupon below at the store (they will stamp it) then you take it back to your trainer to claim 2 FREE extra sessions to be competed in December 08. Limit of one claim per member.

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Healthy Recipe
At Last - Guilt Free Eating!
Seared Beef with beans, balsamic & treviso salad Ingredients (serves 4)
200g green beans, topped Olive oil spray 4 (about 125g each) beef sirloin steaks, excess fat trimmed 1 treviso lettuce, leaves separated, washed, dried, coarsely torn 1 x 400g can cannellini beans, rinsed, drained 1/2 cup fresh continental parsley leaves 40g low-fat feta, crumbled 2 tbs balsamic vinegar 1 tbs fresh lemon juice

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.

Method 1. Cook the green beans in a medium saucepan of boiling water for 2 minutes or until bright green and tender crisp. Refresh under cold water. Drain. 2. Preheat a chargrill on high. Lightly spray with olive oil spray. Add the beef and cook for 2 minutes each side for medium or until cooked to your liking. Transfer to a plate and cover loosely with foil. Set aside for 3 minutes to rest. Slice the beef diagonally across the grain. 3. Place the beef, green beans, treviso, cannellini beans, parsley, feta, vinegar and lemon juice in a large bowl. Season with pepper and toss gently to combine. 4. Divide the salad among serving bowls. Serve immediately.

OR

http://www.stepintolife.com.au/tell-a-friend member.php

Members 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

Members Benefits Discounts & Offers

CAF
SHOP G1 PARKMORE SHOPPING CENTRE

Become a Trainer
Get qualified
Do you love what your Personal Trainer at Step into Life does? Have you ever thought about becoming a Personal Trainer?

Receive a FREE hot drink with any meal purchase. Receive a FREE bottled water, yoghurt or apples with every sub/wrap purchase Receive 10% off

9769 1466

NOBLE PARK - Cnr Douglas St & Heatheron SANDOWN Cnr Princess Hwy & Browns Rd

FANCY FILLINGS PARKMORE SHOPPING CENTRE

9700 2500

Receive 2 FREE weekly movies with any new release movie rental
401 PRINCESS HIGHWAY, NOBLE PARK

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. Every member that attends the Info session will automatically receive a $500 voucher towards the cost of a Cert IV Personal Trainer.

9547 5977

WAVERLY GARDENS 9546 8721

DANDENONG 9706 8211

10% off all items in store (excluding sale items) Receive 10% off.

LONSDALE STREET, DANDENONG

9792 2578

FASTA PASTA KEYSBOROUGH

330 CHELTHAM ROAD KEYSBOROUGH

Receive 10% off YOUR MEALS & DRINKS!

FREE Business Shirt cleaned with Every Suit or 10% off Dry Cleaning & Alterations.
Members receive FREE use of the Dogwash Facilities. B.Y.O Shampoos, towels etc.

Call 1 300 134 136 for more details

9769 1999

12 Douglas Street, Noble Park 9562 3720

110 Hemmings St Dandy West 9791 7498

BUDJET BUYS
17 BUCKLEY STREET, NOBLE PARK

10% off (discount excludes milk)

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.

SPRINGVALE 9547 4774

Receive Extra Free Gift 20% off* Excludes special items

SHOP 40 ENDEAVOUR HILLS SHOPPING CENTRE

9706 2234

Members Benefits
Discounts & Offers
Please support our local traders, and take advantage of the discounts they offer. All you need to do is show youre Step into Life key ring to the staff of participating outlets. DANDENONG SKATE CENTRE
41 PRINCESS HWY DANDENONG 9794 8039

Franchise Directory
ACT
Gungahlin ANU

QLD
Broadbeach Buderim Everton Park Kawana Laidley (NEW) Mackay Pacific Pines Runaway Bay Wilston

VIC

Receive 20% off

KINGS COMPLEX
366 BOUNDARY RD DINGLEY 9558 3222

Receive 10% off

LE MANS GRAND PRIX

11-55 WATERVIEW CLOSE DANDENONG SOUTH

8787 8178

Receive 15% off Members Prices & $5 off membership if not a member Receive 10% off any meal Healthy Choices are available Children related to a current SIL members receive 25% off the session fees

0422 248 283 SOUTH EASTERN SUBURBS

MOBILE COMES TO YOU 0427 978 860

Receive 50% off your first consultations & 10% off consultations thereafter. receive concession rates. Receive 10% off all consults. Rebate available with Manchester Unity Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed receive 10% off all consultations
Receive Special Rates & Exclusive KeepFit waiting periods waived for claiming on your training.

PARKMORE OSTEOPATHY 159 KINGSCLERE AVE, KEYSBOROUGH 9711 7562

Chelsea Denise Robinson ~ 0411 411 833 SOUTH EASTERN CHIROPRACTIC CLINIC 292 CORRIGAN ROAD KEYSBOROUGH 9798 1402

159 KINGSCLERE AVE, KEYSBOROUGH 9711 7562

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We do it outdoors

1800 087 374