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   January 2011 e-News
 

Now that all of the festivities are over, we’re back on deck doing what we do best – providing great fitness sessions to help people get fit, tone-up & lose weight.

We look forward to seeing you very soon at one of our sessions & wish you a great 2011.


Fitness 4U Newsletter Winners of our Competition
     

We are pleased  to announce the winners of our free sessions competition.

  • 1st Prize - 12 months Sessions – Cath Clark (Ashgrove Boot Camp)
  • 2nd Prize - 6 months Sessions – Michael Vitanza (Coorparoo Boot Camp)
  • 3rd Prize - 3 months Sessions – Shabbir Kanchwala (Coorparoo Boot Camp)
     
Fitness 4U Newsletter January 2011 Boot Camps
     
January 2011 Boot Camps

 
- Burn off those Christmas / New Year calories

- Lose Weight

- Get Fit & Tone-up

- Free Group Boxing & Group Training Sessions

- Discounts for Regulars

 
  

Ashgrove Sports Ground, Ashgrove
Jan 10, 12, 17, 19, 24, 31, Feb 2, 7 (Mon & Wed 5.30am - 6.30am)

City Botanic Gardens
Jan 10, 12, 17, 19, 24, 31, Feb 2, 7 (Mon & Wed 5.30pm - 6.30pm)

Whites Hill Reserve, Coorparoo
Jan 11, 14, 18, 21, 25, 28, Feb 1, 4 (Tues & Fri 5.30am - 6.30am)

Anzac Park, Toowong
Jan 11, 13, 18, 20, 25, 27, Feb 1, 3 (Tues & Thurs 5.30am - 6.30am)

Shaw Park, Kalinga
Jan 11, 14, 18, 21, 25, 28, Feb 1, 4 (Tues & Fri 5.30am - 6.30am)

City Botanic Gardens
Jan 11, 13, 18, 20, 25, 27, Feb 1, 3 (Tues & Thurs 6.00am - 7.00am)

$160.00 - new Boot Campers
$136.00 - previous Boot Campers
$128 - back-to-back Boot Campers (Dec & Jan)

Click to enrol: http://www.fitness4u.net.au/index.php?page=Boot-Camp-Enrolment

     
Fitness 4U Newsletter Boxing Boot Camp
     
Boxing Boot Camp

Our first Boxing Boot Camp for the year will be Saturday, 29 January (6.15am - 7.45am) at the Ashgrove Sports Ground.

Cost is $20 per person (includes breakfast). These 90 minute sessions guarantee you a great cardio & full body workout.
 

Click to enrol: http://www.fitness4u.net.au/index.php?page=Group-Boxing-Enrolment

     
Fitness 4U Newsletter Exercise of the Month - Leg Raises
     
Exercise of the Month - Leg Raises


If you're serious about strengthening your abs, leg raises offer you a compound exercise for your abdominal muscles. Done with good technique, leg raises will quickly strengthen your abs.

They are a great exercise because they work all parts of your abs, especially the lower abs (which are sometimes neglected).

Strengthening your muscles evenly is an important part of avoiding injury. Weak and inactive lower abs will eventually lead to lower back pain. Not good.

You must maintain good technique throughout the exercises, to make sure your abs are the main muscles being worked.

Remember, it's not about how many reps you can do, or how fast you do them. Slow, controlled movements will keep you injury free and get faster results.

Here are the main variations for leg raises. They get progressively harder, so start with the first one and then try the others.

1. Lying Leg Raise:

  • Lie on your back on an exercise mat (or soft ground). Wedge your hands under your bottom.
  • Slightly raise your shoulders and feet off the floor (keep a slight bend in your knees) - that's the starting position.
  • Using your abs, raise your legs to approx. 30 degrees. Keep the rest of your body steady.
  • Then slowly lower your legs back to the starting position (don't let them touch the floor).
  • Repeat until you complete your reps.

Tips:

  • Exhale as you lift, inhale as you lower.
  • Keep your lower back touching the floor and your neck neutral (don't let your chin move up or down) throughout.
  • Focus on bracing your core and keeping your body balanced with a neutral back.

2. Hanging Knee Raise:

  • Hold on to a chin-up bar, or any frame that you can grip on to that is high enough. Use an overhand grip with your hands shoulder width apart. Hang with your arms straight.
  • Focus on your abs, bend your knees up until they're level with your waist.
  • Then slowly lower them back down.
  • Repeat until you complete your reps.

Tips:

  • Exhale as you lift, inhale as you recover back down.
  • Keep your back neutral throughout.
  • Don't use momentum to swing your knees up. Keep it slow and steady going up and coming back down.

3. Hanging Leg Raise:

  • This is the same as No.2 but this time keep your legs straight with a slight bend in the knees throughout.
  • Focus on your abs, lift your legs up until they're parallel to the floor.
  • Then slowly lower them back down.
  • Repeat until you complete your reps.

Tips:

  • Exhale as you lift, inhale as you recover back down.
  • Keep your back neutral throughout.
  • Don't use momentum to swing your legs up. Keep it slow and steady going up and coming back down.
  • Don't relax after bringing your legs back down, keep your abs braced and slowly go straight into the next rep.
     
Fitness 4U Newsletter Recipe of the Month - Prawn Rice Paper Rolls
     
Recipe of the Month - Prawn Rice Paper Rolls


Cooking Time - 10 minutes

Makes 8 Rolls

These are a quick, low fat meal, and there are many different variations that you can try.

How about Chicken + Avocado, Tofu + Salad, Ham + Salad, Turkey, or Hoisin flavoured Chicken? 
 

The list is endless and only limited by your imagination, and what ingredients you have in your pantry/fridge.

Ingredients:

  • 70g dried rice vermicelli
  • 2 tbs sweet chilli sauce, plus extra to serve
  • 1 tbs fish sauce
  • 1 lime, juiced
  • 8 (22cm) square rice paper sheets
  • 500g cooked prawns, peeled, deveined
  • 1 cup fresh mint leaves
  • 50g snow pea sprouts
  • 1 carrot, peeled, cut into matchsticks
  • Lime wedges, to serve

Method:

  1. Place the noodles in a heatproof bowl. Cover with boiling water. Set aside for 15 minutes to soften. Drain well. Cut into shorter lengths. Add the sweet chilli sauce, fish sauce and lime juice to noodles and combine.
  2. Fill a shallow bowl about half-way with warm water. Dip one wrapper in the water until it is just soft, drain excess water. Place on a clean surface. Place a few of the noodles across the rice paper, about 3cm in from the edge. Top with a few prawns, mint leaves, snow pea sprouts and carrot. Fold over the bottom of the wrapper to enclose the filling. Fold in the sides and roll up firmly to enclose.
  3. Place on a plate and cover loosely with damp paper. Repeat with remaining wrappers and filling. Serve with extra sweet chilli sauce and lime wedges.
     
Fitness 4U Newsletter Motivational Quotes
     

“What does not kill me makes me stronger” - (Johann Wolfgang van Goethe, German Author)

“The greater the obstacle, the more glory in overcoming it.”  - (Moliere, French Playright)

     
Fitness 4U Newsletter Group Training and Group Boxing Sessions
     

We are pleased to advise that we now conduct Group Training sessions at West End, Chelmer & The Gap. (see below a list of all sessions).

At Fitness 4 U we believe in rewarding our loyal clients. If you bring a friend (who hasn't been to any of our sessions before) to any of our Group Training & Group Boxing sessions & they purchase a 10 session card, you can buy a 10 session card at the same time for only $55.00.


Ashgrove Sports Ground, Ashgrove

Mon, Wed, Fri 5.30am, Thurs 9.15am

Whites Hill Reserve, Coorparoo
Tues & Fri 5.30am

Faulkner Park, Chelmer
Tues 6.00pm

Anzac Park, Toowong
Sat 7.00am

Wittonga Park, The Gap
Sat 7.00am

Orleigh Park, West End
Sat 7.00am

Click to enrol

Kangaroo Point Cliffs
Sun 7.30am, Mon 5.00pm & 6.00pm, Wed 6.00pm

Ashgrove Sports Ground, Ashgrove
Tues 9.15am

City Botanic Gardens
Tues 5.30pm

Ashgrove State School, Ashgrove
Tues 7.00pm, Thurs 7.00pm

Click to enrol

     
Fitness 4U Newsletter Brisbane City Council Fitness Sessions
     
Brisbane City Council Fitness Sessions

During the months of February & March, Fitness 4 U will be conducting a number of free or low cost fitness sessions under the Brisbane City Council’s Active Parks & Gold programs.

ALL are welcome. Please call or e-mail for meeting details if you wish to attend.

Williams Park, Runcorn (free)
Active Parks Toning & Strength Circuit: Tues 6.00am - 6.45am Feb 1, 8, 15, 22

Botanic Gardens, City (free)
Active Parks Location Run: Tues 7.00am - 7.45am Feb 1, 8, 15, 22

Keating Park Indooroopilly (free)
Active Parks Mums & Bubs Fitness: Fri 9.30am - 10.15am Feb 11, 18, 25, Mar 4, 11, 18, 25

Robertson Park, Indooroopilly ($5 a session)
Active Parks Park Equipment Fitness Circuit: Tues 6.00am - 7.00am Feb 15, 22, Mar 1, 8

Hawthorne Park, Hawthorne ($5 a session)
Active Parks Park Equipment Fitness Circuit: Thurs 6.00am - 6.45am Feb 17, 24, Mar 3, 10

Tarragindi Recreation Reserve, Tarragindi ($5 a session)
Active Parks Outdoor Fitness Circuit: Fri 9.00am – 10.00am Feb 18, 25, Mar 4, 11

Brisbane West Senior Citizens Centre, Paddington ($5 a session)
Gold Fitness for 50 & Over: Fri 9.30am - 10.30am Feb 18, 25, Mar 4, 11, 18, 25

Tarragindi Recreation Reserve, Tarragindi (free)
Active Parks Boxing Circuit: Mon 6.00am - 6.45am Feb 28, Mar 7, 14, 28

     
 
 
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