24 - fresh air newsletter february 2007
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8/12/2019 24 - Fresh Air Newsletter FEBRUARY 2007
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Directors DeskFebruary is upon us and I have no doubt you have taken the time tothink about your resolutions and goals and written them down inyour training diary. Now, you simply need to place your training diaryin the blue box provided at your training venue and keep on track well done.
2007 has started at an exciting pace, as usual and it gives me greatpleasure to welcome on board 16 new Franchises to the Step intoLife team. We also say farewell to two trainers that have sold theirFranchises and welcome on board the new owners. Please take amoment to look at the Franchise directory to see our newestlocations.
NSW: Earlwood, Glebe, Peakhurst, Shellharbour, Terrigal, QLD:Kawana, VIC:Mill Park, Port Melbourne, Ringwood, Yarraville,South Yarra, Beaumaris, Reservoir, Heidelberg SA:Mitchell Park,Hallet Cove
On December 3rd
I was fortunate to be able to complete my secondIronman triathlon in Busselton, WA. I am often asked by my clientsWhat heart rate zones do you train at? My heart rate training zonesare very similar to what Step into Life clients are recommended totrain at. A large proportion of my training is base aerobic training toestablish a really solid fitness level. This would be 70 to 85% of mymaximum heart rate. In all of my training sessions (exceptswimming) I use a Polar heart rate monitor to ensure that I am in theright zone for that session. This ensures that my training sessionsare accurate and I am not relying totally on how I feel at eachsession.
During specific sessions, my target zone will be in the 85 to 92%range.
When I train at the higher heart rates the duration of the session isshorter and is usually interval type training. So, at yourcardiovascular sessions with Step into Life a road route would be atthe base target zone and a Blitz class would be at the higher zone.A stylish Polar monitor is a good investment and provides you with arange of knowledge about the intensity of your training. Chat to yourtrainer to gain more of an insight into heart rate zones and the rightmonitor for your needs.
Whilst on the topic of training, did you know that your body will getused to a certain type of training very quickly? In my training, Iinclude as much variety as possible. During Step into Life toningsessions, you will notice that your trainer uses weights, fit balls and
rubberised resistance bands to ensure that your body receives avaried resistance to gain results. A dumbbell provides resistance atvarious segments through the range of movement of the exercisebut a rubberised band provides resistance through the entire rangeof movement and hence the use of both items for training is verybeneficial. A fit ball and a rubberized resistance band are also greattools to use at home or in your office.
If you have had some time off during the Christmas / New Yearperiod then build your intensity of training back up slowly. Build thebase again before you go hard.
Keep up the good work and enjoy. Step into Life trainers nationallyare very proud of your efforts.
Regards
Larry CohenDirector
Local News
TEAM EFFORT - Photo is from Marines Bootcamp 28thJan at
Edithvale Beach. Left to Right ~ Cathy, Tanya, Maria, Jeannette,Loretta, Candice & Jill
S.I.L Keysboroughs2ndBirthday
All still here since started their memberships (in order of who joinedrom 1
stto 10
ththat are still here) from March 2005; 1
stJill Davis,
3rdErin Scafocchia, 5thAndrew Leszko, 6thJeannette Moore,7
thJo Matse, 8
thPaul Issai, 9
thDonna Fincham & 10
thJodie Sparkes.
To Celebrate, we are having a social day out to Chelsea Beach onSunday the 4
thof March for lunch, volleyball, cricket and talk at 12pm.
Some may ride there & back (starting from dandenong at 10am).
Others not feeling so able can drive there. Friends & family welcome,please bring a plate of food or some drinks (a list of what food youcan bring will be on the table from 27
th).
Please let me know before then if you are going to join us & whatyoud like to bring.
Timetable ChangesCLOSED SESSIONThursday 8am/9am Toning
CARDIO IS ROTATINGsee timetable (last page) for details
STARTING MARCH.Toning session on Saturday will be 9am instead of 8am.Stretch n Flex will close at the end of this month but still join us at theathletics track for some of your own cardio work.
AIMING FOR NEXT MONTH TO.Have Tues & Thurs Toning sessions at 6am and/or 10:30am,
Mon 6am would then change to a cardio
February 2007, Issue 5Step into LifeKeysboroughPh: (03) 8502 8775 Mb: 0423 852 262E-mail:keysborough@stepintolife.com
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Training ClubAchieving your goals at Step into Life
New MembersWelcome!
Sharon Di Brino Tanya Thomson
Margaret Thomson Doris Wong
Belma Huseyin Esma Huseyin
Ross Bartlett Cathy Hudson
Semra Ataman Christie Jones
Raymond Wong Pam Naylor
Jill Barnett Kirsten BarnettKaryn Madafferi Mustafa Qulonder
Donna Treadwell Sam Walker
Angela Sadler
Welcome Back
Erin Scafocchia Sarah Edwards
Goal setting is a key element to gaining fitness,weight loss and improved health benefits. At all Stepinto Life sessions we add training points to yourtraining club tally (you can see your total on yourfortnightly performance report).
Points gained are a measure of your commitment toyour training.
Ask your instructor to help you set some time linesfor your goals.
Awards achieved in November:
50 pointsLara TurnerTravis GodfreyNatalie ChoongaPunya PadukkageRosa BattagliaAlison Van RooyenTanya Thomson
200 pointsRobert Formoso
500 pointsSharon HendersonJon HorsburghWayne AbrehartMichelle Karton
1,500 pointsJeannette Moore
Member BirthdaysHappy Birthday!
4th Jon Horsburgh
5th Brent Van Rooyen
6th Alison Van Rooyen
8th Kirsten Barnett
9
th
Renee Tipker11th Adam Fabris
13th Margaret Thomson
14th Abe Souleiman
14th Lara Turner
17TH Matthew Edwards
19th Donna Marshall
CONGRATULATIONS!!You can reward yourself by purchasing your training club shirt or singlet.
Wear it with pride, youve earned it!
Member AchievementsBelma has already got into the pants she wanted to in just 3 weeks of
training since started! Well done Belma!
Tanya has come of an amazing recovery from her injury at a cardiosession and is back on her feet and running again the following week
determination! Awesome Tanya!
If any other members have any achievements they would like to sharewith the group please email them to me at
keysborough@stepintolife.com
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Member ProfileMegan Sessler
Megan has been a member of Step into LifeKeysborough since 22
ndDec 2005.
Questions..Where were you born?
MoorabbinWhat is your current profession?Childcare workerWhat sports have you been involved with during your life / bestachievement?
Little athletics, swimming, basketball Held the record in the 200m sprint. What is your favourite naughty treat when your instructors aren't looking?
ice creamWhat primary & secondary schools did you attend?
Resurrection Primary School & Killester College Who do you admire most in life?
Jason McCartney. Because of the strength and courage he showed torecover from his burns after the bali bombings and making a positive outof his life.
What is the nicest thing anyone has ever done for you?Being asked to be godmother of my niece.
What is your goal for the next 6 months - exercise or other?
to go on a holidayInterests and Hobbies?
Shopping, watching tvWhat results have you seen since you started with Step into Life?
Fitter, healthier, more energised
Picture is from Marines Bootcamp Jan 27th at Edithvale Beach
From left to right ~ Rose, Maria, Wayno, Donna, Ross, Rob, Jodie,Jeannette, Semra, Rach, Marg, Tanya, Loretta & Cathy
MondayFebruary 12
th
Fitness Evaluation at thepark
Now run at session times
6:30pminstead of
6pm &7:15pm
SaturdayFebrurary
17th
Fitness Evaluation at thepark
Now run at session times
8aminstead oftraining
SundayMarch 4
th
SIL Keys 2 YEARANNIVERSARY
Bike Ride to the beach
FromDandenong
to theBeach
March
Fri ~ Sun11
th~ 13th
Camp @ Phillip Island
(still to be confirmed)Train on the Sand Dunes,or enjoy a social weekend.
Labour Day
longweekend
March 23-25 Oxfam Trail Walk 100kmSundayApril 1st
Run For Kidswww.runforthekids.com.au
MondayApril 9
th
Fitness Evaluation at thepark
Now run at session times
7pminstead of
6pm &7:15pm
SaturdayApril 14
th
Fitness Evaluation at thepark
Now run at session times
8aminstead oftraining
Sunday
June 3
rd
Step into Life Mini
OlympicsWhich Step into Life venuewill go home with Gold?
Fun Gamesfor
everyone
Events What is ha enin
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Health & Fitness Article
THE SCIENTIFIC PRINCIPLES OF EXERCISETo understand how much, or little, exercise you need to do to meet your own health orfitness goals, it may be helpful to consider the following scientific principles behindmost tailored exercise programs.
Frequency: This relates to how many times a week you need to exercise in order tobecome fitter or improve or maintain your health. To be healthy, experts recommendbeing physically active on at least five days out of seven. This might sound like a lot,but don't forget that our bodies have evolved over four million years to hunt. With ourbiological inheritance, it's not surprising that to keep in shape we need to be active onmost days.
Intensity: Exercise intensity can be measured in a number of different ways. In a
laboratory it can be measured through gas analysis, looking at how much oxygen theexerciser is taking into the body and delivering to the working muscles. In the gym itcan be measured using a heart rate monitor, which records the heart rate at differentworkloads. It can also be estimated using the Borg scale, which asks the exerciserhow hard they perceive they're working.The intensity at which you work can be described as strenuous, moderate or mild.What constitutes a strenuous, moderate or mild exercise workload for you will dependon your current state of health and fitness. If you're an Olympic 10,000m runner,jogging one KM in 4 minutes would count as mild activity. For most people, though, itwould be strenuous or impossible!
Duration: This is the length of time you need to spend being physically active in anyone session. According to much of the research conducted over the past 20 years,
you need to be active for up to 30 minutes, five days a week in order to benefit yourhealth.If you haven't done much activity for some time, it's important to build up to this levelover a period of weeks. This might mean starting with a walk of just five minutes.If you're not sure how hard you can work or are worried about any health problemsyou may have, talk to your GP or practice nurse for help and advice.
Putting it all together: The recommended physical activity guidelines from a range ofexpert bodies (including the National Institute for Health & Clinical Excellence in theUK and the American College of Sports Medicine) suggest that to improve yourhealth, you should build up to being physically active at a moderate intensity for 30minutes, five days a week.A little goes a long way. The key message to take home is that any physical activity,
no matter how small, is better than none.We're increasingly living in a world where physical activity has been taken out of ourlives. We have domestic appliances to wash and dry for us, cars to transport us anddesks at which to sit and work or study.One of the first lessons we learn at school is to 'sit still' - and we see nothing unusualin spending hours sitting or lying down while pictures move on a box in front of us.Given these huge societal and cultural influences that have stopped us from moving,any physical activity is a health gain. There isn't a magic amount of exercise you needto do to get a benefit, the key is to make an effort and persevere. As soon as youmove, you win!By Dr Rob Hicks
ROUTINEKeep the Variety and get into
your training routine.
WALKING WITH FRIENDSestablishes an exercise pattern
and time commitment toexercise. Be healthy and enjoy
the wonderful weather bygetting out there!
RIDE & RUN
Then pick up a bike to keepdifferent and to exert yourselfthat little bit more & mix it up
and go for a run ~ some do it atthe athletics track in Noble Park6pm Sundays, others walk/runaround Wachter reserve whilst
sessions are in progress to staymotivated.
Start by joining us on the ride toChelsea Beach 4thMarch.
SESSIONSDo sessions with cardio andtoning to make you not onlykeep routine but make sure
youre training correctly & hardenough to achieve your goals.
BOOTCAMPSTo get a push in your training
and to train differently ondifferent terrain do any or many
of the 28 bootcamps fromFebruary to June 07.
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Health & fitness article continued
20 SECRETS TO AID HEALTH AND FITNESS1. Keep a water bottle with you at all times and drink from it often. Water *is* thedrink of choice, but if you dont enjoy it drink some other form of healthy fluidintake.
2. Think twice before deciding what to eat and why, making sure that it is healthyand will provide you good nutrition.
3. Measure intake based on activity, not how you "feel. Need should mandateintake, not mood.
4. Eat well-balanced meals and remember that excessive kilojoules, even if theyare fat-free and high protein will turn to excess weight!
5. If your diet is unbalanced, try a daily vitamin and mineral supplements for total
health.
6. Limit caffeine and exposure to even second hand smoke.
7. Focus on short-term fitness goals with an emphasis on completing dailyexercise.
8. Keep a daily log of what youre actually eating this includes grabbing ahandful of chips here, the crust of your kids sandwich, and all your snacking.
9. Stick with eating plans you can maintain indefinitely. Remember that no matterhow hard youre working out, if youre consuming too many kilojoules, youllnever see the muscles that lie beneath layers of fatty tissue.
10. Enjoy an occasional (once a week) unhealthy treat, but never an unhealthyweek or unhealthy vacation.
11. Limit alcohol intake to special occasions.
12. See fitness and health as a privilege, not something to take for granted.
13. Enjoy contributing to the health of others by having a partner or friend toexercise with, as well as recruiting others who desire to feel better and havemore energy.
14. Avoid monotony by taking up new forms of exercising or using things that keepyou motivated and inspired like new shoes or great music.
15. Work to take your exercise to new levels of intensity.
16. Subscribe to fitness magazines to keep focused on health as an overall way oflife.
17. Invest in the right tools, good shoes, a portable MP3 player, a fitness trainer,etc.
18. Dont compare your body to others. Instead, work to be your personal best.
19. Move beyond the boundaries of weight loss and into total fitness. Measuresuccess by the way your clothes fit, and not a number on a scale.
20. Make it your goal to do some form of exercise 6-7 days a week.
NUTRITIONAL
CONSULTATIONS
LEARN HOW TO
INCREASE ENERGY & STAMINA
IMPROVE MUSCLE RECOVERY
MANAGE WEIGHT
GAIN MORE LEAN MUSCLE
BALANCE BLOOD SUGAR LEVELS
IDENTIFY GOOD/BAD FATS
MAKE HEALTHIER MEAL CHOICES
ACHIEVE THIS AND MORE THROUGHPERSONALISED MENU PLANNING AND
ADVICE ON OPTIMAL FOOD, VITAMIN ANDMINERAL SUPPLEMENTATION.
OFFERED TO YOU IN THE COMFORT OF YOUROWN HOME THROUGH PRIVATE
CONSULTATIONS.
GREATER BENEFITS are achieved throughCOMBINING EXERCISE with OPTIMAL
NUTRITION.
INTRODUCTORY OFFERFirst consultation free.
Normally $39.99 for a 45 minute consulation.
Nutritional Consultant: MariaMobile # 0431 704 406Email: mariagareth1@optusnet.com
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ReferralsThanks for Referring Your friends.
At Step into Life we value yourpatronage and the people yourefer to our program.
In return for your support we wouldlike to show our appreciation byrewarding you with a gift from thenational referral program.
The national referral programincludes every Step into Life venue in Australia. The person yourefer can attend at the venue of their
choice.
The referral gifts:
You may choose to receive either2 movie tickets ora $20 Coles-Myer voucherfor each friend who joins Step intoLife as a result of your referral.
Franchise
DirectoryVICBendigoBalwyn NorthBentleighBox HillBurwood EastCamberwellCarlton NorthCaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendonElthamElwoodFrankstonGreensboroughNewtown - GeelongHamptonHawthornHoppers CrossingIvanhoeKewKeysboroughMalvern
Moonee PondsMorningtonMt WaverleyMurrumbeenaNarre WarrenTemplestoweThornburyWellington (Sale)WerribeeWheelers HillWilliamstown
SACampbelltown
BlackwoodGolden GroveMagillMorphett ValeMt GambierModburyPort LincolnProspectWest LakesHenley Beach
ACTGungahlinANU
NSWAlburyAvalonBalmoralBatemans BayBaulkham HillsBlacktownBlakehurstChipping NortonCronullaDrummoyneGlenmore ParkLeonayManlyMirandaParramattaPenrithQueens ParkRose BayRushcutters BaySans SouciSt ClairTamworth
NTCasuarina
WACanning ValeHillarysIlukaSubiacoWilletton
QLDBroadbeachCaboolture
ChermsideEverton HillsPacific PinesNew FarmRunaway BayRedcliifeWilston
Healthy RecipeAt Last - Guilt Free
Eating!
Chicken andvegetable stir -fry
Ingredients:250 g dried thin egg noodles500 g skinless chicken breast fillets, cutinto thin strips2 teaspoons finely chopped ginger1 clove garlic, crushed1 small onion, chopped
1 red capsicum, thinly sliced1 green capsicum, thinly sliced250 g snow peas, halved1/4 cup plum sauce2 tablespoons sweet chilli sauce1/3 cup chicken stock1 tablespoon olive oil
Method:
1. Cook the noodles in a large pan ofboiling water for 5 minutes or untiltender. Drain well then toss withoil to prevent them sticking. Setaside.
2. Spray a non-stick wok or frypanwith oil and heat. Cook thechicken in 2 or 3 batches overhigh heat for 2 to 3 minutes oruntil browned. Set the cookedchicken aside.
3. Reheat the wok, add the ginger,garlic and the onion and stir-fry for2 minutes or until soft. Add thecapsicum and snow peas and stir-fry for about 3 minutes or untiltender but still crisp.
4. Add the sauces and stock andbring to the boil. Add the noodlesand toss to warm through.Return the chicken to the pan andreheat.
Notes: This recipe works well using tofu ornutmeat as a vegetarian alternative tochicken.
MerchandiseNothing like a bit of
retail therapy!
The best way to achieve your goalsin the New Year is to always be inyour training zone and the best wayto monitor this is with a Heart Rate
Monitor.
The most popular styles amongstour clients are the
FS1 $93.50FS3 $143.00F11 $299.00
Ask your trainerfor more details.
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PARKMORE SHOPPINGCENTRE
9798 2716Open till 10pm every night.
Owner: Simon
Receive 15% OFFANY SUBS (limit 1 per person)
WAVERLY GARDENS
VILLAGE CINEMAS
WAVERLY GARDENS
SHOPPING CENTRE
9558 4866www.villagecinemas.com.au
Manager: Darren
$5 Bargain Screen& $7 New Release Tickets
SOUTH EASTERNCHIROPRACTIC
CENTRE
292 CORRIGAN ROAD
KEYSBOROUGH
9798 1402
Dr. Jose & Dr. Kevin
Complimentary Initial ConsultationValued at $70
& $30 off Orthotics if prescribed
BUDGET BUYSCraig & Michelle Wachter
17 BUCKLEY STREET
NOBLE PARK
9547 6712 Recieve 10% off
(discount excludes milk)
401 PRINCESS HIGHWAY
NOBLE PARK
& CHELTHAM ROAD
KEYSBOROUGH
NOBLE PARK - 9547 5977Manager: Maria
KEYSBOROUGH Manager: Rob
www.videoezy.com.au
Receive 2 FREE weekly movieswith any newrelease movie rental
FASTA PASTAEYSBOROUGH
330 CHELTHAM ROAD
KEYSBOROUGH
9769 1999FAX: 9769 0799Manager: Moodi
Receive 15% off(not valid on public holidays or on other
promotions)
MOBILE MASSAGE
DONNA COMES TO YOU!
0427 978 860Remedial Massage
Therapist: Donna Fincham
Receive 50%offyour first consultations & 10%offconsultations thereafter.
CAF SHOP G1 PARKMORESHOPPING CENTRE
Ph/fax: 9769 1466
Manager: Matthew Ong
Receive a FREE hot drink or 10% off any colddrink with any meal purchase.
BE HEALTHY
HEALTHY FOODS
236 LONSDALE STREET,
DANDENONG ARCADE
SHOP 139792 1693
Manager: Steve Ankers
This store already gives 20% off Body BuildingSuppliments, we Receive 20% all other
suppliments
NUTRIONIST
MARIA COMES TO YOU 0431 704 406
Nutrionist: Maria Pantelidis
Receive first consultation FREE & 10% offsecond
alindas Beauty Saloon
NOBLE PARK
Waxing, pedicures, manicures
& facials
9558 4279
Beautician: Salinda
If get 3 things done,Receive the 4thfor FREE
COMES TO YOU! 0417 524 464
CHRISTINE HARPER
Sells isotionic formulas for nutients that areabsorbed quicker than tablets into the
bloodstream.Receive 10% off
HEALTH FUND THAT YOU
CAN CLAIM ON TRAINING
1800 733 970melbourne@manchesterunity.com.au
Manchesterunity.com.au
No waiting period for claims(unless it is a pre-existing condition)
Low prices and many claimsNOBLE MENS
HAIRDRESSING
1B FRANK STREET
NOBLE PARK9562 4771 Receive 15% off haircut
Do colours and ladies hair too
SHOP 8 320-326CHELTHAM ROADKEYSBOROUGH
9769 1536Spend over $50 and receive 10% off
We provide transport fromhome to
kindergarten/school aroundNoble Park area .
Ring Punya on 9547 9569Mon to Fri 7am 8pmovernight if necessary
Hour Free for Members
Dandenong family day care provides warm &quality care for your children from 1-13yrsEducational activities & healthy food are
provided. Good Rates & Safe environment.
LONSDALE STREETDANDENONG
9792 2578Manager: Darren
GET YOUR BOOTCAMP GEAR HERE!Members Receive 10% off.
Excluding sale items.
SPRINGVALE9547 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 waypeople remember, celebrate & connect. Members Receive Extra Free Gift
Please support our local traders, and take advantage of these discounts.Just show your S.I.L key ring at the participating outlets.
Members Benefits
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Monday6:00 am
Toning
6:00 pm
Cardio
7:15 pm
Cardio
Tuesday6:00 pm
Toning
7:15 pm
Toning
Wednesday6:00 am
Cardio
6:00 pm
Cardio
7:15 pm
Cardio
Thursday6:00 pm
Toning
7:15 pm
Toning
Friday6:00 am
Cardio
Saturday8:00 am
Cardio
8:00 am
Toning
Sunday6:30pm Stretch N Flex
(at Athletics Track in Ross Reserve, Noble Park)
Training Sessions suitable for ages 13 and up, caters for all fitness levelsCardio 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
6am6 pm
7:15 pm6 pm
7:15 pm
6 am6 pm
7:15 pm
6 pm7:15pm
6 am8 am 8 am
TONING CARDIO TONING CARDIO TONING CARDIO TONING CARDIO
5thFeb 6thFeb 7THFeb 8thFeb 9thFeb 10thFeb
FITBALLCARDIO IN
PARKFITBALL
CARDIO ONROADS
RESISTANCEBANDS
KICKBOXING WEIGHTS KICKBOXING
12th
Feb 13th
Feb 14th
Feb 15th
Feb 16th
Feb 17th
Feb
WEIGHTSFITNESS TEST
6:30PMWEIGHTS
CARDIO INPARK
FITBALLCARDIO ON
ROADSFITNESS TEST 8AM
19th
Feb 20th
Feb 21stFeb 22
ndFeb 23
rdFeb 24
thFeb
RESISTANCEBANDS
CARDIO ONROADS
RESISTANCEBANDS
KICKBOXING WEIGHTSCARDIO IN
PARKFITBALL
CARDIO INPARK
26thFeb 27thFeb 28thFeb 1stMar 2ndMar 3rdMar
FITBALLCARDIO IN
PARKFITBALL
CARDIO ONROADS
RESISTANCEBANDS
KICKBOXING WEIGHTS KICKBOXING
5thMar 6thMar 7thMar 8thMar 9thMar 10thMar
WEIGHTS KICKBOXING WEIGHTSCARDIO IN
PARKFITBALL
CARDIO ONROADS
RESISTANCEBANDS
CARDIO ONROADS
TIMETABLESessions areheld at
Wachter ReserveKingsclere Ave.
Keysborough
BookingsAre required forALL Sessions
RainingCardio sessions
are still heldoutdoors
RainingToning sessionsare held at hall in
Dandenong
South PrimarySchool.
LocationCorner of
Kirkham Rd &William Ave.Turn down
William Ave.
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