Step into Life

Phone: 0423 852 262 Email: keysborough@stepintolife.com

September 2013, Issue 84

2013 Annual Keysie Ball! details & photos inside

Directors Desk
What makes Step into Life unique?
Dear members, family and friends As we say goodbye to another winter, we embrace the start of spring and all the best that the outdoors and mother-nature has to offer. Do you have a special goal planned for this spring or summer? Something different and unique that will take you out of your comfort zone? On August 25th, I did my first Trail run. I have run many half marathons before but this was unique, very different and certainly took me out of my comfort zone! This 21km event was race 3 of the Salomon trail series and the event took place in Silvan, in the Dandenong Ranges in Melbourne. At about the 9km mark, I came around a bend in the track and looked up and I swear I nearly died of fright the climb ahead of me was like a ramp to heaven! It was about 400m long and those in front of me were walking or on all fours trying to get up the climb. My heart rate for that section was 98% of my maximum! It was so exhilarating to finish this event and to run in an environment where nature abounds, no bitumen, no cars and no noise. This past winter my goal was to focus on my running performance and to set and attempt some different goals for myself. A new goal has really helped with my motivation and provided a fresh approach. I feel invigorated about my training again which was another goal. My advice and that of all Step into Life Trainers, is to take the time to have a think about what really motivates you and what your real goals are. If you know what really makes you tick and what will provide you with an immense sense of achievement and satisfaction, then that will give you the motivation and a fresh approach this spring. Once identified, the next step is to tell someone about your goal, like your Trainer! Youre then accountable to that person for achieving your goal. Have a great spring and enjoy your training! Healthy Regards, Larry Cohen, Director step@stepintolife.com.au

Earn the Right to Get Him Back! Team & scoring details pg.2

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Local News

Name
James Berry Tegan Berry Belinda Di Pietro Janay Ruatara Aaron Edwards Brent Van Rooyen

Distance
5km 5km 5km 5km 5km 15km

Time
00:38:25 00:38:50 00:38:48 00:32:07 00:31:56 01:13:31
nd

Join us at our next Fun Run the Dingley Dozen September 22 at Braeside Park!

ACTIVE MILESTONES THIS MONTH!

1 Year Tegan Kemp 2 Years Vanneth Kong 4 Years Mario Bird

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Events we do it... together.... outdoors!

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Timetable Changes
For September

Comic Relief

Dont have your own Resistance Band or Fitness Ball?

SEPTEMBER toneup OCTOBER toneup
TM TM

Youll need them for

Events
What is happening? Id love to join in!
Biggest Loser 2013 Round 2 has commenced! First week is Fitness Assessments Mon, Wed & Fri 14 Sep is our BBQ Breakfast at the tennis club 9:30am 13 & 14 September begins our endurit bootcamp pkg! 22
nd th th th

Sessions are FITBALL

Sessions are WEIGHTS

NOVEMBER toneupTM Sessions are BANDS

Please note the changes in the rotation are Monthly

Fitballs 55cm Blue or Green $50.50 65cm Blue or Green $59.00 75cm Blue or Green $65.00 Resistance Bands Green (Light) $30.00 Red (Medium) $32.00 Blue (Hard) $37.00

September is our local Dingley Dozen Fun Run!

Prep for Stampede & Melbourne Marathon has begun

Merchandise

Dont have your own boxing gloves? Youll need them for

Available in S, M or L Available in Standard or Fingerless

Please see pg. 8 for what you need for toning sessions & when

Competitor Tshirt Unisex $25.00

Legacy Vest Mens & Womens $49.95

Cotton Stretchy Knee Length Tights $28.50

Training Towel $10.00

Boxing Gloves (Fingerless) $25.00

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Keysie Annual Ball 2013 Rock n Roll

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Training Club
Achieving your goals at Step into Life
How close are you to your next Training Club milestone? 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 Yasamine Moslih on your fortnightly performance report). First Session 25th February 2012 Points gained are a measure of your commitment to your training. Total # of Sessions - 143 Ask your Trainer to help you set some time lines for your goals. These awards were not given... They were earned. Fitness Assessments - 11 endurit bootcamps - 4 (1 Teasers, 2 Recruits, 1 Navy Seals) Keysie Games Competition 2012 Belinda Di Pietro First Session 30th January 2013 Total # of Sessions - 48 Fitness Assessments - 2 endurit bootcamps - 4 (2 Teasers, 1 Marines & 1 Navy Seals) Biggest Loser 2013 Placed 4th

2.

Tegan Berry First Session 10th February 2011 Total # of Sessions - 312 Fitness Assessments - 6 endurit bootcamps - 47 Bron Hevey First Session 3rd January 2013 Total # of Sessions - 62 Fitness Assessments - 2 endurit bootcamps - 4 (1 Teaser, 1 Recruits, 1 Marines & 1 Navy Seals) 2 in Biggest Loser score of 18% loss
nd

Teagan Kemp First Session 6th September 2012 Total # of Sessions - 120 Fitness Assessments - 5 endurit bootcamps- 7 (3 Teasers, 1 Recruits, 2 Marines & 1 Navy Seals) 2012 Keysie Games Competition 2012 Biggest Loser 2nd with a score of 24% loss

(6 Teasers, 10 Recruits, 15 Marines, 11 Navy Seals & 5 Commandos) acheivit running packages - 4 Keysie Games Competition 2011 & 2012 Step into Life De Castella Run 2011 & 2013 2012 Biggest Loser 3
rd

*Rookie of the Year 2012* *Nominee for Member of the Year 2013*

New Members
Welcome!
Joban Kaur

Member Birthdays
Happy Birthday!
2 Julie Capper rd 3 Ly Holian rd 3 Bernadine Fernandez th 7 Semra Ataman th 7 Sharon Di Brino th 14 Tracey Weaver
nd

Welcome Back!
Irene Sin Lia Hunter

18 Mario Bird rd 23 Jeannette Anthony th 25 Joban Kaur th 26 Roslyn Grassham th 27 Andrew Leszko th 28 Melissa Brown

th

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Member Profile
Questions
Where were you born?

Kareroa has been a consistent member of Step into Life Keysborough since th 11 April 2012 *2013 Keysborough Ball Awards - Rookie of the Year*

Jayne Kareroa

What is your current profession?

My current profession is being a mother to 3 beautiful children and working as a process worker in Dingley

I was born in the Cook Islands, on a small islands called Mangaia (there 15 islands in the Cook Islands)

What is your favourite Step into Life session?

My favourite SIL session would have to be kickboxing. I just love getting the aggression out and smashing the bag, I love the head and grin ones especially, hence why some of the girls dont want to pair up with me hehehe

What sports have you been involved with during your life/best achievement?
As a little kid growing up I have always been very active, in Primary School I started off playing netball in mixed and open comps, then during school holidays would be tennis and touch rugby. During high school I played volleyball where we got to States 3 times. Volleyball played a major role in my life, as I represented Victoria in the U21's and came runners up to Qld. Even during and after that I still managed to play other sports such as touch rugby, tennis and netball. Even though I have had children I am still heavily involved in playing the same sports that I have played since I was younger. Ive represented the Cook Islands Netball team in the last past year in a Pacific tournament and at the moment Im currently playing fast net and turbo touch which is great fun. :)

What is your favourite naughty treat when your trainers arent looking?
My favourite naughty treat would definitely be chocolate macaroons yum yum to narrow it down, well I think its just heaven food where it just melts in your mouth and just disappear. I want one now while Im typing this up lol.

What goals have you achieved at Step into Life so far?

Since joining Step into life I have achieved doing 2013 Tough Mudder (have always wanted to do it) Running 17ks without stopping and that hill in Endeavours Hills 3 times in the running packages I did (I dont like hills) but boy it was a great feeling when I achieved that.
Jayne Kareroas Stats with Step into Life to date: Since 11th April 2012 Jayne has Completed over 162 sessions (Training club points: 905 ) Including 5 fitness tests 3 acheivit Running Packages 21 endurit bootcamps (6 teasers, 2 recruits, 4 marines, 6 navy seals & 3 commandos) 2012 Keysie Games Competition Keysies Biggest Loser 2012 (B) Placed Equal 3rd with a score of 12% loss Keysies Biggest Loser 2013 (A ) Placed 6th with a score of 7% loss

What are your top goals you would like to achieve?

1. To Lose weight and fat percentage 2. Build muscles and have muscle definition 3 Run 4k under 20mins

Events Tough Mudder Jan 2013, Spartan 2013, Stampede 2012, & Dingley Dozen Fun Run 2012. Cardina Fun Run 2013, Commando Rivals endurit BootCAMP 2013. Other Achievments Went from Fitness Category 4 (7:20min a km) to almost a Fitness Category 7 (5:21min a km) Weights in toneup sessions started with 4kg and now uses 7/8kg

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Johns Corner
10 legit reasons to start body weight training today
Getting fit doesn't have to be rocket-science, and simple bodyweight exercises can be a great choice for achieving gains in strength, building muscle, boosting cardiovascular fitness, and burning fat. Not convinced? Weve got 10 great reasons why bodyweight exercises should be a key component of everyone's workout regime (along with tips for boosting your own routine today!). WHY BODYWEIGHT EXERCISES KICK BUTT 1. Super-efficient workouts. Unless the goal is to look like Arnold circa 1977, the days of two-hour workouts are numbered. Research suggests high-output, bodyweightbased exercises such as plyometrics yield awesome fitness gains in very short workout durations. Since theres no equipment involved, bodyweight workouts make it easy to transition quickly from one exercise to the next. Shorter rest times mean its easy to quickly boost heart rate and burn some serious calories. 2. Combined cardio and strength training. Pressed for time but need to hit cardio and strength in one quick workout? Performing quick bodyweight cardio sessions (such as one minute of burpees or a set of jumping jacks) in between strength exercises will keep the heart pumping while still encouraging muscle and strength development. 3. Fast fat-burning. Looking to shed a few unwanted pounds? Just a few minutes of a bodyweight circuit training can have a major impact on the body's metabolism. Don't believe it? Try adding a few quick sets of amped-up burpees into any workout routine and see what happens! 4. Something for everyone. Bodyweight exercises are a great choice because theyre easily modified to challenge any fitness level. Adding extra repetitions, performing the exercises faster or super-slow, and perfecting form are a few ways to make even the simplest exercise more challenging. And progress is easy to measure, since bodyweight exercises offer endless ways to do a little more in each workout.

5. Improved core strength. The "core" is more than just abs. In fact, at least twenty-nine muscles make up the human core, and many simple bodyweight movements can be used to engage all of them. Such exercises improve core strength for better posture and improved athletic performance. 6. Increased flexibility. Not everyone who does regular resistance training has to end up with tight muscles, inflexible joints, and a bad case of imaginary lat syndrome. Bodyweight training for strength and flexibility can go handin-hand. Completing bodyweight exercises through a full range of motion is a great way to ensure joints are moving freely, can lead to improved posture, and might even reduce the chance of exercise-related injury. And yoga, the bodyweight-based workout of choice for many, is another great way to improve flexibility while also significantly improving strength. 7. Convenience. Ask someone why they don't exercise, and chances are "no time" or "inconvenience" might come up as culprits. Bodyweight exercises eliminate many of these common obstacles by allowing anyone to squeeze in workouts wherever they are. Exercising without equipment can be used as a stress reliever for those working from home or can provide a great hotel room workout for people on the road. "No time" really becomes no excuse. 8. Better balance. Since bodyweight exercises use no weights, increasing resistance is accomplished in other ways. For example, a regular bodyweight squat can be ramped up by swapping it for a single-leg squat (known as a pistol squat). Super-functional exercises like the pistol squat (and less intense ones, too!) can improve balance through increased body awareness and control. These advantages are another reason why bodyweight exercises can improve athletic performance. 9. Bye bye, boredom. It can be easy to get stuck in a workout rut of bench presses, lat pull-downs, and biceps curls. That's why bodyweight training can be so refreshing. There are countless exercise variations that can spice up any workout routine. Working with a variety of exercises not only relieves potential workout boredom, it can also help break through exercise plateaus to spark further fitness progress. 10. Fitness that's fun! Heading indoors for exercise is not everyone's cup of tea. That's another beauty of bodyweight exercises. They can be performed inside or outdoors, alone or with a group of friends, which is particularly enjoyable if some seemingly silly exercises are incorporated into the routine! A little laughter makes the process more enjoyable.

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2013 Keysborough Ball Awards

Member of the Year Above & Beyond Award Rookie of the Year

Kevin Phoa

Jeannette Anthony

Jayne Kareroa

Super Achiever

Medals of Valor

Raving Fan

Alun Roberts

Jayne Kareroa, Katrina Armstrong, Robert Formoso & Matthew Edwards

Ly Holian

Members & Rookies of the Year Nominees

bootcamp Loyalty Awards - earn your stripes

Jess Edwards Kevin Phoa & Kat Armstrong Tegan Berry & Angela Hatzis

Roshelle Cerviera, Jess Field, Shane Mckenzie, Teagan Kemp, Jeannette Anthony, Yasamine Moslih, Dave Heath, Bron Hevey, Tamara Mejias, Nicole Mejias, Janay Ruatara, Belinda Di Pietro, Lia Hunter ,Jackson Taylor Andy Nisbet, Julie Capper, Sam Dugar, Silvana Moslih, Keith Sanderson, Linda & Tauala Hunt Running Package All 3 Packages Jayne Kareroa 2 Packages Tegan Berry, Ly Holian 1 Package Brent Van Rooyen, Rob Formoso, Shev Manoharan, Krystal Huynh, Jeannette Anthony, Hector Carballido, May Hill, Janay Ruatara

Ly Holian, Tegan Berry, Jayne Kareroa, Jeannette Anthony, Alun Roberts, Angela Hatzis, Brent Van Rooyen, James Berry & Kevin Phoa. M.I.A Jackson Taylor, Shane Mckenzie & Joseph Kingi

Matthew Edwards & Robert Formoso Ben Holian, Ly Holian, Jayne Kareroa, Brent Van Rooyen, Mario Bird, Shivani Keecha, Alun Roberts & Rimas Kareroa James Berry, Vanneth Kong

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Low GI food swaps

Potatoes

Sweet potato, Nicola potatoes, Pontiac potatoes, Coles Carisma potatoes All Bran, Guardian, Natural muesli, porridge made with rolled oats

Breakfast cereals such as Rice Bubbles, Mini Wheats, Coco Pops, Cornflakes, instant porridge

Jasmine rice, sticky rice, Pearled barley, white rice wheat/wholemeal pasta, Doongara (CleverRice), basmati rice, couscous, wild rice, steamed brown rice, quinoa, bulgur The Glycemic Index (GI) is a measure of the blood glucose response to carbohydrate foods, with white bread with a value of 100 as a reference. Lower GI foods result in a more steady release of glucose into the blood, preventing spikes in blood glucose and insulin levels. High GI foods result in a greater release of insulin, which makes it easier to store energy and harder to burn body fat. It is okay to have high GI foods occasionally, as the average GI of the diet is more important than the individual GI values of the foods in your diet. Make these easy swaps to lower the GI of your diet: Snacks such as rice cakes, rice crackers, lollies Sugar Yoghurt, custard, muesli bars, Le Rice, ryvita, Floral honey, maple syrup

Instead of these high GI foods: Wholemeal bread, white bread, Turkish bread, baguetpotte

Try these low-medium GI foods: Wholegrain bread, multigrain bread, sourdough bread, fruit bread, dark rye, pumpernickel

Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, The Morning Show

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At Last - Guilt Free Eating!

Healthy Recipe

Steps to Jumpstart your Metabolism!

Tired of conflicting diet advice? Re-wire your appetite and re-ignite your metabolism through Matt ONeills Metabolic Jumpstart. This 4 week program provides you with a complete metabolically matched diet plan, report & program. For only $79.95 you will receive: Body shape assessment and health risk profile Personal calorie burning times for specific foods Menu plan sample with meals and correct portions Nutrition targets for kj, calories, fat, protein and carb Daily food group exchanges Mix & match guide Motivational Pack posted to you with 8 daily targets, fridge cards, fact sheets and special offers Access to My Jumpstart Online with audio guides, weekly checklists, faqs and discussion posts Enhance your results with your FREE MJ Plus + program (worth $120 per year) when you sign up through a Step into Life trainer for the duration of your membership, and receive: Weekly motivational emails and articles Motivation Planner MJ Recipes Tip Sheets Expert interviews from hormones to intolerances Downloads tools and templates Ongoing support & expert advice from Matt O Neill Access to seminars online Supermarket foods MJ Exchanges

Mini veggie frittatas

Serves: 12 Prep: 10 mins Cooking: 20 mins Ingredients Non-stick spray 1 Tbs olive oil 1/4 cup of chopped red onion 1 1/2 cup of chopped mushrooms 3 cups of baby spinach 6 large eggs 1/4 tsp pepper Sea salt to season (optional) Method
1. 2. Pre-heat oven to 180C. Spray a 12-cup muffin pan with nonstick spray and set aside. Saute chopped red onion and mushrooms in olive oil until soft. Add spinach and cover to 1-2 minutes or until spinach wilts. Whisk eggs. Pour the veggie mixture into the eggs and mix well. Fill each muffin pan 2/3 full with egg mixture. Bake for 20 minutes or until eggs are puffed and lightly browned around the edges. Exchanges per serve

3. 4. 5.

For more information talk to your trainer.

0.5 Nutrients per serve

0.25

*3 frittatas per serve 596kJ (142Cal), 10.1g Protein, 10.7g Fat, 2.8g Saturated Fat, 1.2g Carbs, 1g Sugars, 1.1g Fibre, 97.8mg Sodium
Source: Image and recipe modified from www.foodandfitness4real.com

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Step into Life SA Annual Ball held at the InterContinental

Ballroom last month

Step into Life San Souci members after their last Achievit run before City 2 Surf

Step into Life Cottesloe, WA member Kristie Arnott at Machu Picchu, Peru

Step into Life St Kilda and Williamstown members before and after an Endurit session

Step into Life Brighton, SA member Melissa Hand, at the top of Mt Kilimanjaro

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Team keysies

Our work experience boys Santu & Daniel

Go Kempy box Vetty

a Golden morning

Shevs Back and back to his usual Oh..............

Morning Birdy

6am boxkick crew on Tuesdays

Get together for a $10 Breakfast at the Tennis Club!

A little shelter under the Gizibo

A berry big hug between bro & sis before the run

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Members Our Training Packages Inspiring Pin board

Fitness Category Promotions!
Teagan Kemp to 6 Yaz Moslih to 5

Biggest Loser 2013 Round 2 Begins this month

Experience the ultimate group outdoor motivation and reach new targets with our fun run training program. Feel the exhilaration of crossing the finish line with your trainer and fellow members supporting you all the way - you'll be surprised what you can achieve, and what fun it can be!

Saturdays 8:30am

Test your limits! An inspiring cross training session using boot camp style drills to mould you into shape. The outdoors provides the perfect environment to use weighted bars, ropes, medicine balls and buddy drills to maximise fitness improvement, while strengthening and toning your body. Work as a team and leave feeling pumped!

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ARX-DI-VIS Water Running Booking sheet at your SiL sessions

Have or Had a SiL Keysborough membership? 1hr water running training sessions are available to you at $20 a session, $10 if you have a active SiL membership OR a NPAC pool membership AND Its FREE if have both! *SPECIAL* Last day to trial this before the round begins is 6am Wed August 7th!

Contact Melanie for a relaxing massage as well as other beauty treatments. This service is for our female members only

128 CHANDLER RD NOBLE PARK 9798 4081 20% off Massage & Receive 10% off physiotherapy consultations
Pool Membership At a discount rate for current members also if you have this you get your unlimited SiL sessions discounted also making it only an extra $4.50 a week for unlimited pool!

Physiotherapy, Clinical Pilates, Remedial Massage, Relaxation Massage, Deep tissue massage, Hot stone Massage

20% off polar HR monitors at CRANBOURNE store 5% off everything else See your trainer for how to obtain your discount

http://www.polarrevolution.com.au/

Ask your trainer for details.

20% OFF! Here and NP Ladies/Gents Haircuts, Perms, Colours, Shaving, Facials, Swiss Skin Care Products, Work Shops, Threading and even a massage chair and coffee available while you wait
Specialise in gear for Oxfam and Kokoda Trail. 20% off all our active range and 10% everything else thats not on sale 896-900 Nepean Highway Moorabbin

Free Trial & 20% off any 10 session Package purchased Call Lisa 0419 104 655 Keysborough Tennis Club & Noble Park Tennis Club

9553 3970

Please note that all of the above discounts are issued to active Keysie members only. You may be asked for I.D to receive your discount as some of these providers have an active member list

These Sponsors below offer our members benefits also:

SOUTH EASTERN CHIROPRACTIC CENTRE Sponsor us & offer your first consultation for FREE. Offers your first consult at $20 off 9798 1402 0467 346 837

PARKMORE SHOPPING CENTRE Receive ANY 6 Gram 6 inch Sub, salad or Wrap With a Mount Franklin Bottle of Water OR Yogurt for $8

Hire a water cooler and get two 15 litre bottles for FREE 9551 9435

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Refer a friend and well give you anything you want!

At Step into Life we value your patronage and the people you refer to us.
Thank you for giving a gift of good health and fitness to your friends and family by referring them to Step into Life. Due to customer demand we have Franchise territories available throughout Australia and New Zealand. If you know anyone with an interest in health and fitness that would love to run a Fitness Franchise, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Step into Life Franchisee. For each friend who joins as a result of your referral to any Step into Life Franchise nationally, you will receive a Step into Life Any Store Gift Card to the value of $25. Use your referral gift card from us to purchase almost anything provided it can be purchased from a store which has EFTPOS facilities.

Contact your state office on 1300 134 136 for more information.

Members Benefits
Discounts & Offers
See your trainer to learn about the full range of Member benefits available to you.

Franchise Directory
To find your nearest location please visit our website http://www.stepintolife.com.au/locations/australia/
Follow us on -

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