Step into Life Keysborough

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

February 2008, Issue 17

Local News
TIME FOR A CHANGE
SIL Keys 3 year anniversary was 1st Feb, party will be in April.

Directors Desk
Whilst sitting at my desk writing this article I thought to myself, what happened to the December break and the few days holiday we took. It seems so far away almost like it never happened. We reopened on the 7 January 2008 to the most amazing response to an advertising and promotion campaign we undertook. Step into Life and Womens Health, a brand new womens health publication joined forces in a promotion to offer their readers the opportunity to trial Step into Life classes and to find out first hand who we are and what we have to offer. The publication hit the streets on the 7 of January and our telephones and the web site have gone nuts All our state offices have been inundated with inquiries and our franchisees have all been extremely busy booking in and accommodating all the leads that have been passed on to them. I am sure you have all seen new faces at class and I have no doubt you will all give them a warm Step into Life welcome and make them feel part of our wonderful group. Operating a business can be very challenging at times and also very rewarding. An e mail was sent to our Head Office the other day and reading it reaffirmed why Step into Life is such a great business to be in and why we cant speak highly enough of our State Managers our Franchisees and all the people involved in the day today operations of Step into Life around the country. Id like to share this e mail with you (I have taken out a few words in the e mail to maintain privacy)
th th

Theres a lot of things that are changing in Keysie this month, the needs for goals and preparation for winter have made this possible. Also with the help of Larry Cohern (cofounder of SIL Australia) you will see these changes happen from the start of March. As change is different and not many people like change, I ask that you trust your personal trainer and Step into Life ,for these changes are for YOU. Be patient and see the results in 3 months. Most changes you will see at sessions as they will be run differently by all the trainers. But here are some: Cardio sessions you will no longer know what you are in for (so keep your walkman/ipod & boxing gloves ready for all cardio sessions) Toning sessions will now have a 3 week turn around for weights and 2 weeks for both bands and fitballs ~ see timetable. Fitness Categories will be changed and will no longer deal with time per kilometre, so watch out, if you were a 4 you may now very well be a 6. Road Route sessions will be run differently as there is more endurance & fat burning training to get different results. There are permant kickboxing sessions on Saturday mornings at 7am (8am in April), but be prepared for surprised kickboxing sessions at other cardios. Sessions that have really low numbers will be changing in April, so March is BRING A FRIEND MONTH extra incentives available. Frequency of training - (eg. 3 sessions a week) Intensity of our training is always there! Time of sessions will now be 50min to 1hr. Type of training will change so that we are increasing your endurance.

Timetable Changes
Later session times on Saturday mornings will occur in April (8am for cardio, 9am for toning) NEW ROTATION OF TONING SESSIONS & KICKBOXING Stretch n Flex begins in March This is a package for March, if all goes well it will become a permanent session for April onwards Forms will be available last week of Feb for details. BootCamps begin in April and will be on Sunday evenings, forms will become available in Mid March.
Next Fitness Tests is April 7th and 12th .

Continued on page 8

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 January: 50 points Jean Baker Dianne Goldsbury Althea DSouza Shivani Chandrasegran 200 points Darren Roussety Jill Barnett Lynette Aserappa Bronwen Sherry Tanya Whiteside 1,000 points Tanya Thomson

New Members
Welcome!

Ben Forbes Danielle Goetz Antonella Greech Andrew Irish John Mitchem Joeleen Rose

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

CONGRATULATIONS!! You can reward yourself by purchasing your training club shirt or singlet. Wear it with pride, youve earned it!

8th Kirsten Barnett 9th Elizabeth Salfate 11th Adam Fabris 13th Margaret Thomson 19th Donna Marshall 22nd Sunitha Kurera

Member Achievements
Congragulations to Liz & Alex for their engagement in January! Di and Jean made it to fitness category 3! (the fastest walkers!) Tanya W and Jess made it to fitness category 7! They are our only current female members to make it this far by breaking 5min a km.
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
Jason, Maree, Monica & Aaron

Questions..
What primary school and secondary school did you attend? Jason: Southern Cross Primary School and Gleneagles Secondary College in Endeavour Hills, then went to Beaconhills College in Pakenham for my VCE. Maree: Primary: St.Josephs Primary School Springvale Secondary: Killester College Girls School Springvale Monica: Whiteside Primary (W.A) Clayton Primary (Vic) Coomoora High School (Vic) Aaron: Yarraman Park Primary School & Noble Park Secondary College What is the nicest thing anyone has ever done for you? Jason: Nothing jumps to mind, maybe Aaron for putting up with me! Family, friends everybodys pretty good to me. Maree: Nicest thing someones ever done: Being supported, not judged & accepted by close friends and family Thats the important and nicest thing. Monica: Listen and support, help and encourage me to live out my goals and dreams. Respect. Aaron: My parents (theres no major one thing, its everything) They have been a part of everything in my life including my first day at little athletics right through to being members of my business, they have been there and supported me through everything. What is your goal for the next 6 months exercise or other? Jason: Work my way successfully through another semester of Uni, grow and develop both Step Into Life franchises hopefully managing Endeavour Hills, and just stay active with sport and fitness. Maree: To learn heaps and to be the best personal trainer and make all clients/members feel happy about themselves and see results. Also for my own business to be successful!! Monica: Exercise - to tone, get stronger and fitter. Other - To be able to train more classes with Step Into Life and be part of a great team and family with S.I.L Aaron: To achieve success in business and in life through the fulfilment of other peoples goals, fitness or other. Interests and hobbies? Jason: Fitness, socialising, sport. Maree: socializing, meeting people, keeping fit and working hard at it, allowing time to myself for reflection. Want to start Pilates/Yoga. Monica: Fun runs, dancing, going to the movies, most things to do with sports and activities I'm there. Aaron: Step into Life training, Athletics coaching/training, my own resistance training, Socializing & hanging out with many of my members who are also my friends. What results have you seen since you started with SIL? Jason: Best thing is Ive definitely made a whole lot of new friends and gotten to know a lot of people trainers and clients. Also been a lot more health conscious and active resulting in me having a lot more energy day to day feeling stronger mentally and physically. Maree: Being patient and listening is important. My capabilities and that whatever I want in life its achievable if you apply yourself and keep positive. Monica: I have become a lot fitter, being able to recover a lot more quickly, have more confidence.Stronger and healthier Aaron: I have found the ultimate job satisfaction, I both work with and train fantastic people with a great wonderful variety of personalities. I ve worked with hundreds of people achieving their goals and results they never thought possible, seen as their lives have changed through training and confidence in themselves & changed their lives and mine. We are now a TEAM of trainers training and pushing you to get to your goals. Be appreciative of these wonderful trainers and people as they put a lot of time and effort into planning and rolling out what they do. Our plans are to have managers of each franchise by May to handle most of the promotion and new clients services to keep Step into Life going. This will give me more time to concentrate on current and past members, for your goal tracking and increase the time spent on you outside of sessions. Between September 08 and Jan 09 a Knox franchise will open, from there on a full time admin employee will keep up with all our admin needs (the newsletter will always be on time!) and our trainers will move to full time roles so that we dont miss a thing hence improving the quality of the service we give to our members. This means more social events for each franchise. This also means there will be more bootcamps, stretch n flex and fun run training packages combined between the 3 franchises. The buying power of the franchises will increase which means better member benefits. Keysie Comp will now be between Endeavour Hills and Keysborough, Punishment to Trainers will now be Endeavour Hills vs. Keysborough. Any other ideas please email to me?

Has been a member of Step into Life Keysborough since: Jason (a.k.a ~ Jase): July 07 Maree (a.k.a ~ Folino): April 07 Monica (a.k.a ~ Mon): October 07 Aaron (a.k.a ~ Azz): January 05

Questions..
Where were you born? Jason: Just round the corner South Eastern Private Hospital in Noble Park. Maree: Womens Hospital Melbourne Victoria (Italian background) Monica: King Edward Memorial Hospital, Subiaco, Perth W.A Aaron: Box Hill Hospital, VIC (Anglo Indian background) What is your current profession? Jason: Working my way through Uni at the moment completing a degree in Exercise & Sport Science, and of course personal training with Step Into Life both Keysie and Endeavour Hills. Maree: Customer Service Consultant / Personal Trainer Monica: Permanent Customer Support/Admin at Medtel a medical company that supplies capital hospital equipment and consumables. Part-time Personal Trainer for Step Into Life and Monica Homans Personal Training Business. Aaron: Full Time Personal Trainer/Owner of Step into Life Keysborough & Endeavour Hills. Owner/Director of Getz Kidz Fit. What sports have you been involved with during your life/best achievement? Jason: I played basketball for a few years when I was younger and have just started playing a bit of indoor cricket here and there but main sporting focus is around tennis couldnt live without it. Maree: Played Netball, Tai-Bo & Spent most of my life at the Gym working out!!! Monica: I have been a member of a gym most of my life. I have played various sports over the years eg: little athletics, dancing, softball, indoor sand volleyball and beach volleyball I'm more jack of all trades and master of none. Aaron: Played many but excelled and loved little athletics, won state medals in relays and state finalist in sprints & long jump. At 14 I broke the AIS fitness test record (for all sports) for the 40 metre sprint of 4.3 seconds. What is your favourite naughty treat? Jason: A splash alcohol here and there usually goes down well in moderation of course Maree: Chocolate!!! (Lindt chocolate is the favourite) Monica: Chocolate cake and pancakes with strawberries, choc topping, cream and ice-cream....mmmmm Aaron: its a tie between Hot Sticky Date pudding and choclate strawberry Freddos.

Health & Fitness Article

The Heart's Function
Cardiovascular system The cardiovascular system of the body has three components: 1. The heart (cardiac muscle) 2. The blood vessels 3. 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 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. The cardiac cycle includes all events occurring between two consecutive heart beats. In mechanical terms, it consists of all heart chambers undergoing a relaxation phase (diastole) and a contraction phase (systole). During diastole, the chambers fill with blood. During systole, the chambers contract and expel their contents. Ventricular contraction (systole) begins during the QRS complex and ends in the T-wave. 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. In Polar heart rate monitors the transmitter in the belt detects the ECG. When the transmitter picks up a QRS complex, it transmits an electromagnetic signal, which is detected by the wrist receiver. 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.

A heart rate monitor is like a rev counter, giving a precise measurement of exercise intensity.

PICTURES FROM JANUARY BOOTCAMPS

2.

Training at your own ideal pace is made possible with a heart rate monitor.

3.

Direct measurement of heart rate during exercise is the most accurate way to gauge performance.

4.

Progress can be monitored and measured, increasing motivation.

5.

It maximizes the benefits of exercise in a limited amount of time.

6.

It introduces objective observation. Are you on the right track? Are you improving?

7.

It is a tool for regulating frequency and intensity of workouts.

8.

Because of the immediate feedback it provides, heart rate monitoring is an ideal training partner

How does it work? When you start training, your heart rate increases rapidly in proportion to the intensity of the training. In Polar Heart Rate Monitors, the transmitter belt detects the electrocardiogram (ECG - the electric signal originating from your heart) and sends an electromagnetic signal to the Polar wrist receiver where heart rate information appears. The heart moves blood from the lungs (where the blood picks up oxygen) to the muscles (which burn the oxygen as fuel) and back to the lungs again. The harder the training, the more fuel the muscles need and the harder the heart has to work to pump oxygen-rich blood to the muscles. As you get fit, your heart is able to pump more blood with every beat. As a result, your heart doesnt have to beat as often to get the needed oxygen to your muscles, decreasing resting heart rate and exercise heart rate on all exertion levels. Source: Pursuit Performance - Polar Monitor Your Ticker Team, ask your Trainer about Polars Heart Rate Monitors

Healthy Recipe
At Last - Guilt Free Eating!
Thai Style Omlette
Ingredients

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: 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

4 Eggs 2 slices Ham off the bone 3 sticks Shallots (white part) 1 Chilli (optional) 3 leaves Kaffir Lime Leaves (finely sliced) 5 splashes Soy sauce (light) 2/3 cup Jasmine Rice

Description This is so fresh and light. Don't let the addition of ham put you off. We tried chicken but the ham was so much tastier! Instructions 1. Combine the eggs and whisk. 2. Dice the ham and chop the shallots and chilli then combine with eggs. 3. Add the soy sauce and stir well. 4. Cook the omelette in a non-stick fry pan. 2. Put the rice on a few minutes before the cooking the omelette. Notes If you like spicy food the chilli addition is great. Or add more lime leaves if you like the extra flavour

OR

Source: Survival for the Fittest Australian Institute of Sport Source: www.goodrecipes.com.au

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 9711 7562 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.

PARKMORE OSTEOPATHY

159 KINGSCLERE AVE KEYSBOROUGH 159 KINGSCLERE AVE KEYSBOROUGH

Members receive 10% off all consultations

Lina, Cylie, Kim & Aleasha

INFORMATION FORMS AVAILABLE FROM YOUR TRAINER

1800 087 374

stepintolife@manchesterunity.com.au

manchesterunity.com.au/stepintolife

Receive Special Rates Exclusive KeepFit waiting periods waived for claiming on you training. Conditions Apply.

Our Favourite Local Restaurants/Food Stores

FASTA PASTA KEYSBOROUGH

330 CHELTHAM ROAD KEYSBOROUGH SHOP G1 PARKMORE SHOPPING CENTRE 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 Ph: 9700 2500

Receive 10% off YOUR MEALS & DRINKS! (not valid on public holidays or on other promotions) Receive a FREE hot drink with any meal purchase.

CAF

Receive 10% OFF ANY SUBS (limit 1 per person) Members Receive 10% off

FANCY FILLINGS

Entertainment
401 PRINCESS HIGHWAY, NOBLE PARK

NOBLE PARK - 9547 5977 Manager: Maria

Receive 2 FREE weekly movies with any new release movie rental www.videoezy.com.au

Sporting Goods
WAVERLY GARDENS DANDENONG LONSDALE STREET DANDENONG PARKMORE SHOPPING VALUE HEALTH CENTRE 17 BUCKLEY STREET NOBLE PARK 9546 8721 Manager: Gary 9706 8211 Manager: Greg 9792 2578 Manager: Darren 9706 3131 Naturopathic Staff: Carol, Steve & Jacque 9547 6712 Manager: Craig 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 & Food Stores

Members receive 10% off

BUDJET BUYS

Recieve 10% off (discount excludes milk)

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

PREVENTION OF INJURY, MAINTAINENCE OF HEATH & GOAL ACHIEVEMENT

CHIROPRACTORS ~ Jose & Kevin Chiropractic is an approach to health and wellbeing that centres around the bodys own natural ability to function and heal itself. Chiropractic is based on the knowledge that tension, misalignment or altered function of your spine (subluxations) can interfere with the flow of information and energy along your nerves and may dramatically affect the function of your body in many different ways. Some possible effects of subluxation include: Reduced: function of organs, ability to deal with stress & change, flexibility, balance, muscle strength & coordination, vitalitiy & energy levels, ability to sense & feel your bodies emotions Asthma & allergies Poor posture and altered spinal curves such as scoliosis Low back pain, neck pain, headaches, pain in other parts of the body (depending on which nerves are affected) Spinal degeneration or decay Gentle chiropractic adjustments are the precise methods Doctors of Chiropractic use to correct subluxations and improve function of your spine and nervous system. Chiropractic has been shown to enhance co-ordination, speed and overall performance. It can also help your body to be more mobile and flexible, and help keep your muscles in peek condition. For SIL members: Complimentary Initial Consultation Valued at $70 & $30 off Orthotics if prescribed SOUTH EASTERN CHIROPRACTIC CLINIC 292 CORRIGAN ROAD KEYSBOROUGH 9798 1402

KINESIOLOGIST ~ Denise Kinesiology uses muscle testing to remove imbalances in meridians. Assists with: Sporting injuries, physical pain, cramps, shin splints, muscle strength, neck/back problems Increasing energy & motivation Headaches, fatigue, tiredness, sleep problems Anxiety, depression, digestion, skin problems Emotional issues, relationships... & much more! Denise Robinson ~ 0411 411 833 ~ Chelsea www.bythebaykinesiology.com.au Step Into Life Members receive 10% off all consults. Rebate available with Manchester Unity.

PODIATRISTS ~ Lina, Cylie, Kim & Alicia A podiatrist is a specialist who provides medical diagnosis and treatment of foot and ankle problems, including, but not limited to sprains and fractures, bunions, heel pain/spurs, hammertoes, neuromas, ingrown toenails, warts, corns and calluses. To minimize your risk of injuries during exercise, you should consult a podiatrist if: You have had a history of leg and/or foot pain The bottom of your shoes wear out too quickly (less than 6 months) You notice a considerable change to your nails or skin, this may mean the areas are experiencing too much pressure upon weightbearing There are blisters on your feet Your toenails are thick and uncomfortable You have diabetes There are signs of infection in the foot such as the toenail You perspire considerably in the feet and they produce an obvious odour At The Footcare Clinic we have 4 fully qualified Podiatrists to help with your foot and ankle complaints. We recommend that prior to starting an exercise regime; you should consult a podiatrist for a gait examination and for footwear recommendations to best support your feet. SIL Members receive 10% off all consultations THE FOOTCARE CLINIC 9711 7562 159 KINGSCLERE AVE KEYSBOROUGH
HEALTH FUND below are taken from the Healthmate Executive plan CHIROPRACTOR & OSTEOPATH Claim between $22 and $35 per consultation (upto $350 a year) KINESEOLOGIST, NATUROPATHY & REMEDIAL MASSAGE Claim between $20 and $35 per consultation (upto $250 a year) PODIATRY Claim between $25 and $30 per consultation (upto $150 per year) TRAINING WITH SIL (keepfit benefit) Claim between $50 and $100 every 6 months Receive Special Rates & Exclusive KeepFit waiting periods waived for claiming on your training. Conditions Apply. Contact: 1800 087 374 or stepintolife@manchesterunity.com.au

Step into Life Personal Trainers

Jason, Maree, Monica & Aaron Specialists in Group Outdoor Personal Training Catering for all fitness levels & ages in a fun, social and non-threatening environment. Get Fit Lose Fat Tone Up Feel Great!
See just 1 of these professionals in last week of Feb to benefit from the stamp discount with Naturopath!

NATUROPATH ~ Jacqui I will use Naturopathy, Nutrition, Herbal medicine, Iridology, and preventative medicine as the basis for your health concerns. Iridology is the study of markings & signs in the iris, your right eye represents all of the body part/organs on the right side and the left eye of course is the left side of the body. It also indicates toxicity levels & nervous system condition. This will blend with the other team practitioners to form a holistic health care plan, tailored specifically for you. I look forward to meeting with you as you step into your new life. Yours in health Jacqui Endeavour Hills Naturopathic Clinic 0408 374 644
NATUROPATH COSTS Normal Price With SIL Benefit With Stamp Rebate* With Manchester Unity st 1 Consultation $65 $55 $35* $0 (post receipt to claim) nd 2 Consultation onwards $40 $35 $25* $5 (post receipt to claim) See any of the above practitioners (2 consultations), they will Stamp your Diary and youll receive a Stamp Rebate. You must collect the stamps and see the Naturopath within the month to be eligible. 1 Stamp benefit per month.

Directors Desk Cont.

Continued from page 1
Good Afternoon Mark,
I started to train with Step into Life this week and absolutely love it. Previously I was a member of ******* and then did not exercise for 12 months due to an operation. I was reading through Womens Health Magazine and came across the brilliant offer and I will never look back. Yes, admittedly I cannot walk today as I did Toning on Wednesday night and Cardio last night but I know its going to be well worth it. I just wanted your Organization to know that ********** are awesome and as soon as my trial period is over I will be joining up for sure. In the two small days I have trained with them they have already raised my self esteem and dedication with their positive attitudes, affirmations and the fun that we can all have together as a team. They are constantly encouraging us all and given that I can not perform specific exercises yet due to my injury they adapt the program to suit me. I just wanted to let you know that they need a great big pat on the back as they are amazing people and the rest of the team I train with have been nothing but welcoming. Thank You and keep up the great work. Warm Regards Receiving an e mail like this makes it all worthwhile. One of the goals that Step into Life as a company has set for 2008 is to gain greater exposure for our website on the internet. We want to improve our ranking with the different search engines. In order to do this we need to choose key words and key phrases that we feel people would use to search with. Whilst we have obtained data and statistics from the search engines I would like to ask a favour from all our members who originally found out about Step into Life by searching on one of the search engines (i.e. Google, Yahoo, Alta Vista etc) to please e mail me with the key word or phrase that you typed into the search engine and inturn found Step into Life. If you found out about Step into Life from a source other than the internet but you feel that a certain word or phrase best describes the service that we offer, please feel free to e mail me as well. My e mail address is mark@stepintolife.com.au This information will be invaluable in helping us achieve our goal. Regards

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

WA
Canning Vale Iluka North Beach Subiaco

NT
Casuarina

Mark Cohen Director

We do it outdoors

JANUARY BOOTCAMPS AT BEACH

TRAINING AT WACHTER

Bootcampers Whiteside, Marshall, Izzy, Jess, Seanie, Daz, Tan, Mon, Sim, Jojo, Wayno, Rick & Jones all hot and sweaty cool down & clean up in the water

19 members arrived to the fitness test 7am on a Saturday! Well done guys! Even Sonali showed ~ theres proof Sonali!

Sim & Daz were supposed to be doing Dips recruits drop give me 2! Ross obviously works harder not given up!

Cardio Blitz Circuit around the track of wachter reserve Izzy, Daz, Robsta, Mattie, Marshall & Jones take off! Stage 3!

The early morning fitness test, nothing beats it and so many members doing full push ups! Beautiful sunny morning, and 14 Keysie Step into Life members are out doing bootcamp at 8am on a Sunday! Dedicated bunch arent they. Next Fitness Test is April 7th and 12th as they will be run now every 6 weeks instead of every 8.

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

7:00am Toning 6:00 am Cardio 7:00am Toning 6:00 am Cardio 7:00 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
4th Feb FITNESS TEST 11th Feb KICKBOXING 18th Feb CARDIO IN PARK 25th Feb CARDIO ON ROADS 3rd Mar CARDIO 10th Mar CARDIO

TUESDAY TONING 7 am 6 pm 7:15 pm

5th Feb RESISTANCE BANDS 12th Feb WEIGHTS 19th Feb FITBALL 26th Feb RESISTANCE BANDS 4th Mar FITBALL 11th Mar RESISTANCE BANDS

WEDNESDAY CARDIO 6 am 6 pm 7:15 pm

6th Feb KICKBOXING 13th Feb CARDIO IN THE PARK 20th Feb CARDIO ON ROADS 27th Feb KICKBOXING 5th Mar CARDIO 12th Mar CARDIO

THURSDAY TONING 7 am 6 pm 7:15 pm

7th Feb WEIGHTS 14th Feb FITBALL 21st Feb RESISTANCE BANDS 28th Feb WEIGHTS 6th Mar FITBALL 13th Mar RESISTANCE BANDS

FRIDAY CARDIO 6 am

SATURDAY TONING 8am

9th Feb 7AM FITNESS TEST 16th Feb RESISTANCE BANDS 23rd Feb WEIGHTS 1st Mar FITBALL CARDIO IN PARK 8th Mar FITBALL KICKBOXING 15th Mar RESISTANCE BANDS KICKBOXING KICKBOXING CARDIO ON ROADS

CARDIO 7am

8th Feb CARDIO IN PARK 15th Feb CARDIO ON ROADS 22nd Feb KICKBOXING 29th Feb CARDIO IN PARK 7th Mar CARDIO 14th Mar CARDIO