April 2006 Local News

Inspiration Some may say that it is truly inspiring to watch the amazing athletes taking part in the Games. I was inspired by the Rugby Sevens, the Triathlon and the Mens 5000 meter run which saw Motram try his heart out and gain a silver medal. While watching the athletics I was thinking to myself how lucky we are as Step into Life trainers to go to work every day and be inspired by real life people, like you our clients, who are striving to achieve their goals and objectives. I asked myself, is their a difference between the Kenyan 5000 meter athlete that won gold and anyone of our clients? The obvious answer is yes, he can run 2.35 per kilometer and our clients cant!! But at the end of the day I dont believe there is a difference other than the goals and objectives he sets are unique to him and those that you set for yourself are unique to you. I draw inspiration from the athletes discipline and focus towards the bigger goal and then the smaller goals and steps to get there. In order to achieve a life goal, you first have to identify it and then set smaller goals to achieve it. Your drive to achieve your goals and our quest to help you achieve them is as inspiring to your Step into Life Trainer because you are a real life person with families and work and a range of commitments. We draw inspiration from your discipline to stay on track with your training, to make it part of your busy life, to schedule your time and to keep reidentifying with that bigger goal and the small steps to get there. Some tips to help you stay on track? 1. Did you know that the Step into Life software has reports that your trainer can track whether you are active or inactive. Continued on pg 8

Directors Desk

FUN RUNS DANDY DASH IN JELLS PARK KEYSIE SQUAD A Variety of exercise is a key feature to getting to your fitness goals and what a great way then to make it a social one and at different locations, distances and paths each time whilst trying to compete to better your personal best time and increase your fitness levels. Melissa, Jill, Adam, Wendy, Gaye, Jeannette, Erin, Jess and myself competed all bettering our times and enjoying the day with a lunch afterwards. We were mentioned there in the announcements several times making our presence known to others. Lets see more of us going to these, not only to compete but support our fellow team members. Coming up is the Run for kids in the city. See Events page for others.
Name, Pos in Age Group, Time for 5km Melissa Pearson 10th Ran 30:59 min Jill Davis 10th Ran 41:40 min rd Wendy Wright 3 Walked 47:06 min Jeannette Moore 7th Ran 41:40 min Gaye Guest 3rd Walked 47:06 min rd Jessica Guest 3 Ran 26:35 min Erin Scafocchia 5th Ran 27:35 min Adam Fabris 14th Ran 26:22 min Aaron Edwards 15th Ran 26:33 min

. Timetable Updates TUESDAY Now 6:30pm instead of 6pm & 7:15pm NO TRAINING SESSIONS Good Friday to & including Easter Monday Break from sessions but power hard in the

SHAVE FOR A CAUSE

Meg Horsburgh (hairdresser and Keysborough Step into Life Member) is shaving her head to raise money for Lucemia to help her raise money to find a cure and to care for those with it. Donate in person to Meg on 0402 076 915 or on the internet www.worldsgreatestshave.com.au. st Date of shave is 1 week of May.

EASTER BOOTCAMPS Good Friday, Saturday, Sunday & Monday, 8:30am starts. Get forms from Aaron & Matt and get them in quick. Others welcome. Battle alongside/against Frankston & Chelsea Step into Life Members at 4 different beaches, 4 different Bootcamps & 3 mad personal trainers

Meg with hair and soon to be without it

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

April 2006
Members Birthdays
Happy Birthday!! 2nd Jenn McCartney 4th Robyn Bilston 7th - Daryl Edwards 8th Michelle Wachter 19 Robert Jacobson 19th Kelly Lofthouse 22nd Alicia Blake
th

Training Awards
Goal setting is a key element to gaining fitness, weight loss and improved health benefits. At all Step into Life sessions we add training points to your training club tally (you can see your total on your fortnightly performance report). Points gained are a measure of your commitment to your training.

Welcome New Members

Anita Stanisic Wendy Wright Claudia Sandoval

Awards achieved in December: 50 points Mokhtar Mohamood Trish Lear Kelly Lofthouse 200 points Karen Perry Leslie Edwards 500 points 1000 points 1500 points

Members Profile
1. Where were you born? Springvale, Victoria 2. What is your current profession? Marketing Services Manager for Amcal 3. What sports have you been involved with during your life/best achievement? Badminton, tennis & indoor cricket. 4. What is your favourite naughty treat when your instructors are'nt looking? Roast chicken & chips or chocolate sultanas by the handful. 5. What primary and secondary schools did you attend? Wallarano P.S. and Chandler H.S. 6. Who do you most admire in life? Mum and dad (but I tried for 15 mins to think of someone more exciting)

KAREN PERRY

CONGRATULATIONS!! Wear your T-shirt with pride!

Kaz has been training with us at Step into Life Keysborough from July, 2005 7. What is the nicest thing anyone has ever done for you? Another one I had trouble answering. I need to find myself 10. What results have you seen since some better friends to spoil me. you started with Step into Life? Weight loss and increased strength 8. Tell us something we would never guess about you? (just ask Aaron or Lesko). My age and that I'm a 'clean freak'. 9. What is your goal for the next 6 months - exercise or other? Increase cardio fitness level and hopefully a holiday to New Zealand. 11. Interests and Hobbies Shopping, dogs, more shopping. I've also been trying since Christmas to win at Ms. Pacman (an 80s arcade game for those too young to remember)

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

April 2006

Health and Fitness Article

Why monitor your heart rate?
The Heart's Function
Cardiovascular system
The cardiovascular system of the body has three components: The heart (cardiac muscle) The blood vessels The blood The cardiovascular system serves a number of important functions in the body. It e.g. delivers oxygen and nutrients to, and removes carbon dioxide and metabolic waste products from, every cell in the body.

Heart
The heart is the primary pump that circulates blood through the entire vascular system. Heart has two atria acting as receiving chambers and two ventricles acting as sending units. The right side of the heart (right atrium and ventricle) receives the blood that has circulated throughout the body and sends it into the lungs for reoxygenation. The left side of the heart (left atrium and ventricle) receives the oxygenated blood from the lungs and sends it out to supply all body tissues.

Figure 1. The heart and blood circulation.

Cardiac muscle has the unique ability to generate its own electrical signal that allows it to contract rhythmically (about 60-80 beats per minute). Although the heart initiates its own electrical impulses, their timing and effects can be altered by the parasympathetic nervous system, the sympathetic nervous system and by hormones. At rest, parasympathetic system activity predominates but during times of physical or emotional stress the sympathetic system predominates. The electrical activity of the heart can be recorded as an electrocardiogram (ECG). Heart rate is one of the simplest and most informative of the cardiovascular parameters. When one begins to exercise, heart rate increases rapidly in proportion to the exercise intensity. By monitoring heart rate, the simple observation that the harder we exercise, the faster our heart beats is put to good use. Professional athletes and amateurs alike have for decades been relying on the information provided by their heart rate monitor for the following reasons: 1. 2. 3. 4. 5. 6. 7. 8. A heart rate monitor is like a rev counter, giving a precise measurement of exercise intensity. Training at your own ideal pace is made possible with a heart rate monitor. Direct measurement of heart rate during exercise is the most accurate way to gauge performance. Progress can be monitored and measured, increasing motivation. It maximizes the benefits of exercise in a limited amount of time. It introduces objective observation. Are you on the right track? Are you improving? It is a tool for regulating frequency and intensity of workouts. Because of the immediate feedback it provides, heart rate monitoring is an ideal training partner. Sourced from: http://www.pursuit-performance.com.au/

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

April 2006
Photos Of the Month
APRIL EASTER BOOTCAMPS Sunday April 23rd COMPETING WITH/AGAINST S.I.Ls FRANKSTON, CHELSEA, CHELTHAM @ CHELSEA EDITHVALE BEACHES Brighton Bay Run/Walk Cost: $25 before April 12th, $30 after Online enter www.ausrun.com.au or get entry forms from Aaron and Matt. Mothers Day Classic Cost: $24 before May 3rd, $30 after Online enter www.ausrun.com.au or get entry forms from Aaron and Matt. Fitness Evaluation at the park Lunch/ /Chat Afterwards @ Fasta Pasta Step into Life Mini Olympics Battle of the Step into Life Venues Run to the G See on the big screen in Federation Square! Fitness Evaluation at the park Lunch/ /Chat Afterwards @ Fasta Pasta Queen of the Lake Albert Park Online enter www.ausrun.com.au City to Surf Sydney Join 200 Step into Lifers and 60,000 others on this fun walk/jog/run! Fitness Evaluation at the park Lunch/ /Chat Afterwards @ Fasta Pasta Runners World Sandy Point Half Sandringham A GREAT GOAL SETTER!!! Spring Into Shape Series I, II & III Alexandra Gardens Step into Life Spring Ball Get dressed in your finest and celebrate! Also including Trainer of the Year Awards Fitness Evaluation at the park Lunch/ /Chat Afterwards @ Fasta Pasta Olympic Dream GOOD FRIDAY 8:30AM EASTER SAT 8:30AM EASTER SUN 8:30AM EASTER MON 8:30AM 5km run - 8.30am 7km walk - 8.35am 10km run - 8.45am 4km Walk- 9:40am 4km Run- 8:05am 8km Walk- 9:40am 8km Run- 8:20am 12:30pm Body fitness tests Fun games for everyone 10km, 4km & half marathon 21.1 km 12:30pm Body fitness tests 4.6/9.27km 14km walk/run

Sunday May 14th

Navy Seals Training Bootcamp

Sunday April 29th Sunday May 28th Sunday June 18th Sunday June 25th Sunday August 6th Sunday August 13th Sunday August 29th Sunday 3rd September Sundays Sep 17th, Oct 15th & Nov 26th Saturday October 7th Sunday October 29 Sunday

Rosyln, Jeannette, Narell, Izzy & Leslie completed our first Marines Training Boot Camp.

12:30pm Body fitness tests 21.1km & 10km Run 7km Walk 4/8km

Vote for your trainer!

12:30pm Body fitness tests 10km & 6 km

Healthy Recipe PREP TIME 10 minutes COOKING TIME 5 minutes 4 sheets wholemeal lavash bread

Crunchy Wrapped Banana

Method 1. Lay the lavash out flat on a clean surface. 2. Put the ricotta, sunflower seeds, sultanas and wheat biscuit in a bowl and mix to combine. 3. Divide the ricotta mix among the lavash sheets and spread thick strips of the mixture along the centre of each. 4. Sprinkle with combined cinnamon and sugar mixture and top with banana. Roll up, put in a ridged sandwich press and toast until crisp and heated through. Serves 4

1 breakfast wheat biscuit, crushed 200g reduced-fat ricotta 1 teaspoon ground cinnamon 2 tblspoons sunflower seeds 2 tablespoons caster sugar Our youngest member competed in her first athletic event ever and won the 100 & 200 metre sprint finals for her school Jessica Guest progressed to the next competitive round. Congragulations Jess. 2 tablespoons sultanas 4 bananas, halved and sliced lengthwise

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

April 2006

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

Term 2 2006 has started. Register your interest now! Spaces will be limited

Merchandise Corner
Please ask your trainer for further details on available Step into Life merchandise items!
There is healthy on the outside and healthy on the inside It is a well published fact that your daily diet does not provide all the nutrients you need. It is recommended that you take two supplements for your internal fitness: Multi 120 = $49.50 Fish Oil 120 = $47.85 Multi 60 = $27.95 Fish Oil 60 = $26.60 Step into Life, Keysborough
Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

A high quality Omega 3 Fish Oil and multivitamin ask your trainer for more details.

April 2006

General News
Biggest Loser/Winner Competition
Have you taken the challenge yet? Its still early days to be part of the competition. If you are looking for a way to stay motivated or simply a new goal, then take this challenge! Talk to your trainer now and be in it!

Get your entries in!

Health & Fitness Article

The Truth about the Fat Burning Zone
Do you exercise because you want to lose weight? If so, you probably know that cardio exercise is a key factor in helping you lose weight. Many people are warned to stay within their 'fat burning' zone for the best results, but does it really exist? Is it the most effective way to help you lose weight?

What is Your Target Heart Rate?

In order to figure out which zone you're in, you first need to figure out what your own target heart rate is. You can do this by using the Karvonen Formula. You can also use any number of target heart rate calculators to get your heart rate zone, but many of them do not incorporate your resting heart rate (which makes it a bit more accurate). Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute): 220 - 23 (age) = 197 197 - 65 (resting heart rate) = 132 132 * 65% (low end of heart rate) OR 85% (high end) = 85.8 OR 112.2 85.8 + 65 (resting heart rate) = 151 and 112.2 + 65 (rhr) = 177 The target heart rate zone for this person would be 151 to 177 For this person to work in his 'fat burning' zone, he would need to stay around 150 beats per minute or lower. To work within his 'cardio' zone, he would need to work at 151 bpm or higher.

The Ugly Truth

The body does burn a higher percentage of calories from fat when involved in lower intensity cardio exercise. BUT, at higher intensities, you burn a greater number of overall calories which is what you should be concerned about when trying to lose weight. The chart below details the fat calories expended by a 130-pound woman during cardio exercise: Low Intensity - 60-65% MHR Total Calories Expended per min. Fat Calories expended per min. Total Calories expended in 30 min. Total Fat calories expended in 30 min. Percentage of fat calories burned 4.86 2.43 146 73 50% High Intensity - 80-85% MHR 6.86 2.7 206 82 39.85% In this example, the woman burns more total calories and more fat calories at a higher intensity. This is not to say that low intensity exercise doesn't have its place. In fact, endurance workouts should be a staple of a complete fitness program. Talk to your trainer for more advice on cardio workouts.

From The 24/5 Complete Personal Training Manual, 24 Hour Fitness, 2000. Sourced from: http://exercise.about.com/cs/cardioworkouts/l/aa022601a.htm

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

April 2006
Member Benefits
You will soon receive your Step into Life keying. Please support our local traders, and take advantage of the discounts they offer. All you need to do is show your Step into Life key ring to the staff of participating outlets.

BUDGET BUYS
STEP INTO LIFE KEYSBOROUGH APRIL 2006 DISCOUNT
320-326 Cheltenham Road, Keysborough www.cellarbrations.com.au Present the above cutout when you spend over $50 then receive for 10% off. Join the Wise Buy Club for free & be rewarded for your purchases

Craig & Michelle Wachter

Where: 17 Buckley Street, Noble Park Phone: 9547 6712 Discount: Members recieve for 10% off* Specials: Great deals on bulks of food, sweets, drinks and more. (discount excludes milk)

Discount: Present membership card for 15% off (Not valid on public holidays or on other promotions) Pasta is low in fat, low in kilojoules & a good souce of fibre. We use 100% durum wheat pasta because it is superior quality pasta & it has a lower G.I for a slow releae of carbohydrate into the body for longer lasting energy.

WAVERLY GARDENS VILLAGE CINEMAS

Waverly Gardens Shopping Centre Phone: 9558 4866 Website: www.villagecinemas.com.au Purchase $4.90 movie tickets* *does not apply to movie specials Shop L02, 250 Dandenong Plaza Phone: 9793 9366 Members recieve 10% off Footwear Specialise in getting the correct fit for YOUR feet using the latest technology with great service! Valid for April & May SHE COMES TO YOU! Call Donna on

0427 978 860

Members recieve 50% off your first consultation & 10% off consultations thereafter. A fantastic professional mobile massage service that comes to you! Group Sessions Available

BE HEALTHY, HEALTHY FOODS

Where: Shop 13, 236 Lonsdale Street, Dandenong Arcade Phone: 9792 1693

NOBLE MENS HAIRDRESSING

1b Frank Street, Noble Park Phone: 9562 4771
Come in for a friendly service & great haircut. Members recieve 15% off haircuit. Specials: Do colour tips & ladies haircuts too South Eastern Chiropractic Centre 292 Corrigan Road Keysborough 3173 Ph 9798 1402 Dr. Jose Guterres For Members: Complimentary initial consultation valued at $65 $30 off a pair of custom made spinal pelvic stabiliser orthotics. Sells isotonic formulas for nutrients that are obsorbed quicker than tablets into the bloodstream. Also sells other products. Where: Sells to you Phone: 0417 524 464 Members receive 10% off On site service & repair 24 hr. Mechanical Breakdown service, for existing customers Major & Minor repairs Quality Parts All Work Guaranteed John Matzka 9547 2342 0412 344 532

Get expert nutritional advice from Steve Ankers and he already gives 20% off the RRP of Body Building Suppliments. Members get 20% off all the other Suppliments

DANDY LIGHTS
129 Lonsdale Street 9794 7051 Come & see Peter to find the gift / tool for enlightenment. Members receive 10% off

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

More Benefits on next page.

Membership Benefits Continued..

NUTRITIONAL CONSULTANT
Maria Pantelidis Present your membership key ring to receive your first consultation free, and 10% off your second Mobile: 0431 704 406 Email: mariagareth1@optusnet.com

April 2006
Huge range of DVDs & Games, great prices. Present your membership key ring to receive 2 free weekly movies with any new release movie rental Once members present their key ring, get 3 things done (pedicure, manicure, waxing) get the 4th free! Already low prices apply & many options available. Waxing, Pedicures, Mancures M: 0431 551 048 H: 9558 4279 & Facials available.

Salindas Beauty Saloon

Noble Park 9547 5977 407 Princes Highway, Noble Park

Directors desk continued 1. As soon as you have missed a regular training session, your trainer will be on the phone to say, Hi, how are you and where were you? If your trainer repeatedly cannot get hold of you on the phone and has left messages then they will mail a Miss you card to you. This card simply says we have not seen you at training for a little while and we cant reach you on the phone. 2. The Step into Life software also has a report called Class lesson plan completed report which shows your trainer which training lesson plans have been completed and which have not. Your trainer has hundreds of lesson plans to choose from and with this report your trainer can ensure you have variety at every session. 3. Some of you may be superb at scheduling your time and making sure everything happens as planned but statistics tell us that most people are not that way inclined and it is a skill to be learned. Research tells us that a Sunday night is the best time to plan for the upcoming week. You should know what the week ahead holds and you can slot in your training sessions on your normal scheduled days or other days. The key is to fit it in. Dont let the week jump up and surprise you. I hope you continue to be inspired and please ask your trainer for help with your goals. Larry Cohen Director

Franchise Directory
VIC Ballarat Bendigo Balwyn North Bentleigh Burwood East Camberwell Carlton North Caulfield Chelsea Cheltenham Cranbourne Croydon Doncaster Essendon Eltham Elwood Frankston Greensborough Hampton Hawthorn Hoppers Crossing Ivanhoe Kew Keysborough Malvern Moonee Ponds Mornington Mt Waverley Murrumbeena (New) Narre Warren Rowville Templestowe (New) Thornbury (New) Wellington (Sale) Werribee (New) Wheelers Hill Williamstown NSW Avalon Balmoral Batemans Bay Baulkham Hills (Sep 06) Blacktown (New) Blakehurst (New) Bronte (New) Chipping Norton Cronulla (Sept 06) Drummoyne (New) Glenmore Park Leonay Manly Parramatta (New) Penrith Rose Bay Rushcutters Bay (New) Sans Souci SA Campbelltown Blackwood Golden Grove (New) Magill Morphett Vale (New) Mt Gambier Modbury (New) Port Lincoln Prospect West Lakes QLD Broadbeach (New) Bulimba (New) Chermside New Farm (New) Runaway Bay Wilston WA Hillarys Illuka (New) Subiaco (New) Willetton (New) ACT Deakin Gungahlin ANU NT Casuarina

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

April 2006

TIMETABLE
We are working on a perminant indoor venue for toning sessions when its cold

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

6 am Toning 9am Toning 6 am Cardio 9am Toning 6am Cardio 9 am Toning Easter Bootcamps Easter Weekend 12:30pm 30th April Fitness Evaluation

6 pm Cardio

7:15 pm Cardio 6:30 pm Toning 6:30 pm

Bookings essential for ALL sessions

Kick Boxing 6pm Toning 7:15 pm Toning

If temperature is 30 degrees or over at the session time then 6pm sessions will move up to do the 7:15pm session
Training Sessions suitable for all ages and fitness levels Cardio Toning Kick boxing Fit ball Stretch n Flex Rubberised Resistance Boot Camp A fun and motivational session that improves overall health, heart and lung Fitness. Improves muscular strength and endurance, body tone and shape and postural stability. Self defence moves to combine a cardio and toning workout in one. Excellent for core stability providing effective muscular strength and endurance, body tone and shape. Enhances flexibility through yoga-based activities for balanced health Great all-over body workout using Rubberised Resistance Bands A tough army style, test your limits workout session dates from your trainer.

Week Commencing
Mondays 6am Tuesdays 9am & 6:30pm Thursdays 9am, 6pm & 7:15pm Saturday 9am

3 Apr
Weights Weights Fit Ball Resistance Band

rd

TONING SESSIONS 10 Apr 17th Apr 24th Apr

th
Resistance Band Resistance Band Weights Fitball Fit Ball Fit Ball Resistance Band Weights Weights Weights Fit Ball Resistance Band

1st May
Resistance Band Resistance Band Weights Fitball

8th May
Fit Ball Fit Ball Resistance Band Weights

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au