Director’s Desk

Clients, members and friends

It seems Step into Life clients love to shop! This week saw a ‘swag’ of Merchandise packages being sent out around the country as a result of the Treat Yourself shopping cart going live. Thank you all for your support.

Step into Life is trying to do our bit to help the environment and ‘go green’. The best way to keep you up to date with our Merchandise catalogue is on line at www.stepintolife.com.au and in time printed catalogues will be fazed out to save paper. We are also reviewing our distribution of Fortnightly progress reports and this will be addressed in 2008.

Have you ever considered becoming a Certified Personal Trainer? Have you ever pictured yourself doing what your trainer does? You may have even considered being a Step into Life assistant trainer. I have seen many clients over the last 12 years who would make awesome trainers. Some of our current Franchise owners and assistant trainers were former Step into Life clients.

If you interested in a career in fitness or becoming a Personal Trainer or want more knowledge on fitness then read on!

I am very pleased to announce a joint initiative between Step into Life and the Australian Institute of Fitness (AIF). This initiative allows every Step into Life Franchisee to provide any Step into Life member, family of a member or friend with a scholarship towards becoming a Certified Personal Trainer with the AIF.

Local News

(photo from early January Bootcamps)

Have we got some training for You!

Soccer Sessions January you will all be inspired, carried and motivated to punish your trainers by attending ALL your sessions during the month of January and more. Motivations, Exercise Routine, train with your Friends, What is your News Years Resolution?

BootCamps Our last Summer Bootcamp Package is on all the way through January, every bootcamp is at the beach. 7am Friday, 6am Saturday and 8am Sun.

Hills Training Come February you would have experienced the heavy resistance training in the Bootcamps on the beach, and now you’ll get the added hills sessions in some special sessions in Endeavour Hills which many Keysborough members will get to experience.

Timetable Changes

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

January 2008, Issue 16 Step into Life® Keysborough Phone: 8502 8775 Mobile: 0423 852 262 E-mail: Keysborough@stepintolife.com

Continued on last page

Training Club Achieving your goals at Step into Life®

New Members

Welcome!

Shivani Chandrasegran

Majuri Sriharan

Mandi Trezise

Goal setting is a key element to gaining fitness, weight loss and improved health benefits. At all Step into Life sessions we add training points to your training club tally (you can see your total on your fortnightly performance report). Points gained are a measure of your commitment to your training. Ask your instructor to help you set some time lines for your goals. Awards achieved in December: 50 points Peter Roussos 200 points Jan Cogger 500 points 1,000 points

Member Birthdays

Happy Birthday!

JANUARY

These members receive 3 FREE EXTRA sessions to do this month at Step into Life

Keysborough.

1st – Jessica Madafferi

4th – Bradley Kovac

12th – Honee Aboulhosn

15th – Tanya Thomson

23rd – Narelle Tabone

24th – Candice Daxecker

29th – Maria Madafferi

31st – Sisira Karunarathma

CONGRATULATIONS!!

You can reward yourself by purchasing your training club shirt or singlet.

Wear it with pride, you’ve earned it!

If any other members have any achievements they would like to share with the group please email them to me at

keysborough@stepintolife.com

New to Fitness Category 6! Rick Quach

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

Questions….. 1. Where were you born? In Poland in a town called Szczecin, which is situated North-West, very close to the German border.

2. What is your current profession? I work as a Social Worker for Hanover South East. I manage a program called Family Focus which is a partnership between Centrelink and Hanover, with the focus on preventing family homelessness. I love the combination of program management and direct service delivery.

3. What sports have you been involved with during your life/ best achievement?

Anything, that was on the physical education curriculum during my school time. I wasn’t a big achiever in any of the sport disciplines. Personally, I believe my biggest achievement in this area is my commitment to my body to keep it somehow active every day of the week.

4. What is your favorite naughty treat? Well, without any doubt, it’s Pavlova and I could manage two big slices in one go-yummy! And I love Polish style coffee scrolls, actually most of my work colleagues do. (Hee, hee…, nothing to report in the area of sport achievements but plenty in the area of my favorite naughty treats…however on second thought, I think my best achievement in the sport area is completing the 5km run recently - yes! and (now I’m getting excited) surviving a few Boot Camps! Thanks Aaron for your professionalism and ongoing encouragement and pushing me to try that little bit harder.

5. What primary schools and secondary schools did you attend?

Primary School No 3 in a town called Police, and Police Secondary College (which by the way has nothing to do with the Police).

6. What is the nicest thing anyone has ever done for you?

And the Oscar goes to…. my husband Stefan for cooking lovely dinners most of the days. When I come back from my exercise classes, he usually would say: How do you do this? You work, then go to your SIL class, come back after 7pm and manage to have the dinner ready in five minutes. 7. What is your goal for the next 6 months- exercise or

other? Keep being physically active, eat healthy and learn driving manual (yep! I have fear of using clutch and the gears). 8. Interest and hobbies? Nutrition, spiritual enlightenment, energy psychology and healing, continuous personal development and traveling overseas. 9. What results have you seen since you started with

SIL? Well, I’m definitely fitter and I feel fantastic after each session.

Merchandise Nothing like a bit of retail therapy!

The best way to keep upto date with our

merchandise is to check it out at www.stepintolife.com.au

Events What is happening? I’d love to join in! Coming this year

Local Events

SIL KEYS 3 YEAR ANNIVERSARY FEB 3RD

Member Profile Zofia Oktaba

Zofia been a member of Step into Life Keysborough

since 27th August 2006.

Insert picture

Health & Fitness Article

Solving Shin Splints

'Shin Splints' is the general name given to pain at the front of the lower leg. It is not a diagnosis in itself, but a description of symptoms of which there could be a number of causes. The most common is inflammation of the periostium of the tibia (sheath surrounding the bone). Traction forces occur from the muscles of the lower leg on the periostium causing pain and inflammation. There are a number of things that contribute to shin pain, so here are seven tips to help avoid spending this winter in agony.

1. Limit Track Or Hard Surface Training

Constant pounding on hard surfaces will send shockwaves up the leg and increase the strain on the soft tissues. Too much running on the toes (essential for sprinters) may over-stress the muscles of the lower leg and increase the chance of developing shin pain. Which is why at SiL we vary our activities and avoid too much road running.

2. Wear Shock-Absorbing Insoles

Insoles will reduce impact and shock vibrations. Ensure your running shoes are in good condition - a running shoe will lose a lot of its shock-absorbing capacity after 500-600 km of running. Keep a track of your running distances or hours in your training diary – watch how the Kms clock up, and replace your shoes regularly.

3. Over-Pronation Or Other Biomechanical Foot Problems May Increase Shin Pain

As the foot rolls in then the lower leg rotates inwards, again, increasing the forces on the lower leg. If you suspect over-pronation or 'flat feet' to be a problem then see a podiatrist who can give a full biomechanical assessment and recommend orthotic type insoles to correct the problem. It is just as important, if not more important, to correct foot motion as all times - not just when training. Your Trainer can recommend a specialised shoe store/podiatrist who will analyse your gait, and if necessary design orthotics for you.

4. Stretch The Calf And Other Lower Leg Muscles

Tension in these muscles is a common contributor to 'shin splints' and keeping these muscles flexible and in good condition is essential so they can cope with the forces demanded of them. Stretch DAILY not just at training sessions.

5. Get a Regular Sports Massage

Regular deep tissue massage can work wonders in helping to keep the muscles of the lower leg in good condition. A good therapist will identify tight knots, lumps, bumps and areas of tension long before they may develop into an injury. Ask your Trainer for a referral to a recommended local therapist.

6. Apply Ice After Training

If you feel at risk of developing sore shins the applying ice or cold therapy after each training session for 10 to 15 minutes can help keep any inflammation under control before it develops further. Bring an ice-pack in an esky for quick treatment at the end of a session.

7. Tape The Shins

A simple taping technique exists that can help to support the lower leg and relieve shin pain. Do not rely on this alone in the long term if you have an injury. However, it can be extremely useful in helping tissues to recover from hard training. Ask your Trainer for a referral to your local sports physio who will take you through the taping technique.

Adapted from an article by UK SportsTherapist, Mike Walden in

‘Sports Performance Bulletin’ 10 December 2007

More on Health & Fitness

Is there an Anti-cancer Diet?

JUST three servings a month of raw broccoli or cabbage can reduce the risk of bladder cancer by as much as 40 per cent, researchers reported this month.

Other studies show that dark-coloured berries can reduce the risk of cancer too - adding more evidence to a growing body of research that shows fruits and vegetables, especially richly coloured varieties, can reduce the risk of cancer. Researchers at the Roswell Park Cancer Institute in Buffalo, New York, surveyed 275 people who had bladder cancer and 825 people without cancer. They asked especially about cruciferous vegetables such as broccoli and cabbage.

These foods are rich in compounds called isothiocyanates, which are known to lower cancer risk. The effects were most striking in nonsmokers, the researchers told a meeting being held this week of the American Association of Cancer Research in Philadelphia. Compared to smokers who ate fewer than three servings of raw cruciferous vegetables, nonsmokers who ate at least three servings a month were almost 73 per cent less likely to be in the bladder cancer group, they found.

Among both smokers and nonsmokers, those who ate this minimal amount of raw veggies had a 40 per cent lower risk. But the team did not find the same effect for cooked vegetables. Cooking can reduce 60 to 90 per cent of ITCs, (isothiocyanates),' Dr Li Tang, who led the study, said in a statement.

A second team of researchers from Roswell Park tested broccoli sprouts in rats. They used rats engineered to develop bladder cancer and fed some of them a freeze-dried extract of broccoli sprouts. The more they ate, the less likely they were to develop bladder cancer, said Dr Zhang Yuesheng, who led the research.

They found the compounds were processed and excreted within 12 hours of feeding. That suggests the idea that compounds are protecting the bladder from the inside, said Dr Zhang. 'The bladder is like a storage bag, and cancers in the bladder occur almost entirely along the inner surface, the epithelium, that faces the urine, presumably because this tissue is assaulted all the time by noxious materials in the urine,' Dr Zhang said.

In a third study, a team at The Ohio State University fed black raspberries to patients with Barrett's oesophagus, a condition that can lead to oesophageal cancer. Black raspberries, sometimes called blackberries or blackcaps, are also rich in cancer-fighting compounds.

Ohio State's Laura Kresty and colleagues fed 32 grams of freeze-dried black raspberries to women with Barrett's oesophagus and 45 grams to men every day for six months. They measured urine levels of levels of two compounds - 8-isoprostane and GSTpi - that indicate whether cancer-causing processes are going on in the body.

Dr Kresty said 58 per cent of patients had marked declines of 8-isoprostane levels, suggesting less damage, and 37 percent had higher levels of GSTpi, which can help interfere with cancer causing damage and which is usually low in patients with Barrett's.

Source: REUTERS

Photos KEYSIE COMP & CHRISTMAS BBQ

Healthy Recipe At Last - Guilt Free Eating!

Lamb & Spinach Salad

500 g baby potatoes spray canola or olive oil 300 g trim lamb fillet 125 g English spinach leaves 250 g punnet cherry tomatoes, halved 1 small red onion, cut into thin wedges 2 tablespoons lemon juice freshly ground black pepper to taste

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

ANALYSIS per serve

4 6

Energy kJ (Cal)

1874 (448)

1249 (298)

Carbohydrate (g)

66 44

Protein (g) 29 19

Fat (g) 7 5

Iron, Vitamin C, Zinc

Preparation time: 10 minutes Cooking time: 15 minutes

Serves 4-6

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-friend-member.php

OR

Source: “Survival for the Fittest” Australian Institute of Sport

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

Our Health Professionals

SOUTH EASTERN CHIROPRACTIC

CENTRE

292 CORRIGAN ROAD

KEYSBOROUGH

9798 1402

Dr. Jose & Dr. Kevin

Complimentary Initial Consultation Valued at $70

& $30 off Orthotics if prescribed

ASPENDALE

Denise Robinson Ph: 0411 411 833

bythebaykinesiology.com.au

Receive 10% of all kinesiology consultations

MOBILE MASSAGE

DONNA COMES TO YOU!

0427 978 860 Remedial Massage

Therapist: Donna Fincham

Receive 50% off your first consultations & 10% off consultations thereafter.

159 KINGSCLERE AVE

KEYSBOROUGH

9711 7562 Dr. Robyn Joyce & Dr Penny Gosling

All current Step into Life members receive concession rates.

INFORMATION FORMS AVAILABLE FROM YOUR

TRAINER

1800 087 374 stepintolife@manchesterunity.com.au

machesterunity.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

9769 1999 FAX: 9769 0799

Receive 25% off YOUR MEALS & DRINKS! (not valid on public holidays or on other

promotions)

CAFÉ

SHOP G1 PARKMORE

SHOPPING CENTRE

Ph/fax: 9769 1466

Manager: Matthew Ong

Receive a FREE hot drink with any meal purchase.

PARKMORE SHOPPING

CENTRE

9798 2716 Open till 10pm every night.

Owner: Simon

Receive 15% OFF

ANY SUBS (limit 1 per person)

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

Waverly Gardens

Village Cinemas

WAVERLY GARDENS

SHOPPING CENTRE

9558 4866 Manager: Anthony

www.villagecinemas.com.au

$6 ‘Bargain Screen’ & $8.90 ‘New Release” Tickets

Sporting Goods

WAVERLY GARDENS

DANDENONG

9546 8721 Manager: Gary

9706 8211 Manager: Greg

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

Specialists in Asics, Brooks, Nike, Adidas Footwear, Clothing & Equipment

LONSDALE STREET

DANDENONG

9792 2578

Manager: Darren

GET YOUR BOOTCAMP GEAR HERE! Members Receive 10% off.

Excluding sale items.

Health & Beauty Stores

BE HEALTHY HEALTHY FOODS

236 LONSDALE STREET,

DANDENONG ARCADE

SHOP 13 9792 1693

Nutrionist: Steve Ankers

This store already gives 20% off Body Building Suppliments, we Receive 20% off all other

suppliments

BUDJET BUYS

17 BUCKLEY STREET

NOBLE PARK

9547 6712

Manager: Craig

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

PARKMORE OSTEOPATHY

Franchise Directory 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

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

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

We do it outdoors…

ACT Gungahlin ANU

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 Rushcutter’s Bay Sans Souci Shellharbour St Clair Terrigal

NT Casuarina

Director’s Desk Cont.

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

SOCCER the SESSIONS to

PUNISH YOUR TRAINERS!

TEAMS – all members from the 1st Jan are evenly

split into 2 teams according to how many sessions they do TERMS – Every session you do counts as a pass of the ball for your team. If every member on your team attends their session for the week, by the end of the week your team will have scored a goal.

Game length: January 1st to 31st

EXTRA PASSES: are scored for your team when you:

- attend an extra session - attend a boot camp - bring a friend

(if they join then they join your team) PRIZE: the members team to score the most amount of goals and be in the lead in passes get to unleash a bootcamp onto their trainers

Saturday Feb 2nd 9am @ Wachter

Reserve

GAMES AND TRAINING

BOOTCAMPS

Monday 6:00 pm

Cardio

7:15 pm

Cardio

Tuesday 7:15am

Toning

6:00 pm

Toning

7:15 pm

Toning

Wednesday 6:00 am

Cardio

6:00 pm

Cardio

7:15 pm

Cardio

Thursday 6:00 pm

Toning

7:15 pm

Toning

Friday 6:00 am

Cardio

Saturday 7:00 am

Cardio

8:00 am

Toning

Sunday

Training Sessions, caters for all fitness levels Cardio A fun and motivational session that improves overall health, heart and lung Fitness.

Toning Improves muscular strength and endurance, body tone and shape and postural stability.

Kickboxing Self defence moves to combine a cardio and toning workout in one.

Fitball Excellent for core stability providing effective muscular strength and endurance, body tone and shape.

Resistance Bands Great all-over body workout using Rubberised Resistance Bands

BootCamp 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 TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

CARDIO TONING CARDIO TONING CARDIO TONING CARDIO

6 pm

7:15 pm

7:15am 6 pm

7:15 pm

6 am

6 pm 7:15 pm

6 pm

7:15 pm

6 am

8am

7am

31st Dec 1

st Jan 2

nd Jan 3

rd Jan 4

th Jan 5

th Jan

<NO TRAINING> <NO TRAINING> ONLY EVENING

CARDIO IN PARK FITBALL

CARDIO ON ROADS

RESISTANCE BANDS

CARDIO ON ROADS

7th

Jan 8th Jan 9th

Jan 10th

Jan 11th

Jan 12th

Jan

CARDIO IN PARK FITBALL CARDIO ON

ROADS RESISTANCE

BANDS KICKBOXING WEIGHTS KICKBOXING

14th

Jan 15th

Jan 16th

Jan 17th

Jan 18th

Jan 19th

Jan

CARDIO ON ROADS

RESISTANCE BANDS

KICKBOXING WEIGHTS CARDIO IN PARK FITBALL CARDIO IN PARK

21st Jan 22

nd Jan 23

rd Jan 24

th Jan 25

th Jan 26

th Jan

KICKBOXING WEIGHTS CARDIO IN THE

PARK FITBALL

CARDIO ON ROADS

RESISTANCE BANDS

CARDIO ON ROADS

28th

Jan 29th

Jan 30th

Jan 31st Jan 1

st Jan 2

nd Jan

CARDIO IN PARK FITBALL CARDIO ON

ROADS RESISTANCE

BANDS KICKBOXING WEIGHTS KICKBOXING

4th

Feb 5th

Feb 6th

Feb 7th

Feb 8th

Feb 9th

Feb

CARDIO ON ROADS

RESISTANCE BANDS

KICKBOXING WEIGHTS CARDIO IN PARK FITBALL CARDIO IN PARK

Sessions are held at

Wachter Reserve Kingsclere Ave. Keysborough Melways Ref Page 89 E8

Bookings

Are required for ALL Sessions

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