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   February 2011 e-News

After a dramatic few weeks due to the floods we’re back in business & looking forward to you coming to our fitness sessions.

Please see below for an update on all of our sessions plus some interesting articles. I’d like to draw your attention to the free or low cost Brisbane City Council sessions that we are conducting over the next few weeks. If  work in the city the Botanic Gardens Tuesday morning Location Run sessions (Feb 1-22) will be a great way to start the day.

Fitness 4U Newsletter February 2011 Bootcamps
February 2011 Bootcamps

Our January Boot Camps are underway & it won’t be too long before our February Boot Camps start.

If you're doing our January Boot Camps, remember that if you back-up & do one of our February Boot Camps you’ll pay only $128.00.

Also, all previous Boot Campers who sign-up a new boot camper will pay only $80.00.

Ashgrove Sports Ground, Ashgrove
Feb 21, 23, 28, Mar 2, 7, 9, 14, 16 (Mon & Wed 5.30am - 6.30am)

City Botanic Gardens
Feb 23, 28, Mar 2, 7, 9, 14, 16, 21 (Mon & Wed 5.30pm - 6.30pm)

Whites Hill Reserve, Coorparoo
Feb 15, 18, 22, 25, Mar 1, 4, 8, 11 (Tues & Fri 5.30am - 6.30am)

Anzac Park, Toowong
Feb 15, 17, 22, 24, Mar 1,3, 8, 10 (Tues & Thurs 5.30am - 6.30am)

Shaw Park, Kalinga
Feb 15, 18, 22, 25, Mar 1, 4, 8, 11 (Tues & Fri 5.30am - 6.30am)

City Botanic Gardens
Mar 1, 3, 8, 10, 15, 17, 22, 24 (Tues & Thurs 6.00am - 7.00am)

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

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

Fitness 4U Newsletter February Boxing Bootcamp
February Boxing Bootcamp

Our next Boxing Boot Camp will be held Saturday, 19 February (6.15am - 7.45am) at the Whites Hill Sports Ground, Coorparoo.

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 - Lunges
Exercise of the Month - Lunges


A lunge is a great weight training exercise that is used to strengthen all of the major muscles in the hips, glutes and thighs.

A long lunge emphasizes the glutes, whereas a short lunge emphasizes the quads.


To perform a lunge, stand with your feet shoulder-width apart, and then step forward, landing with the heel first. The knee should be at 90 degrees and directly above the toes, not further (taking a shorter step can put added pressure on the knee). Keep your front knee moving forward until your back knee is nearly touching the ground. You then return to your starting position by driving upward with the front leg.

The lunge can be performed without weights (using just your bodyweight). You can increase the difficulty of a lunge by using either dumbbells (held in each hand) or a barbell with weights on it (held atop the neck and shoulders).

Another variation is plyometric lunges (also known as split squat jumps) can be performed by jumping between lunge positions, with the feet swapping positions at each jump.

Remember, keep your abs turned “on”, and don’t lock your knees when you are completing the movement.

Perform 1-3 sets of 8-16 reps depending on your fitness level and goals.

Fitness 4U Newsletter Recipe of the Month - Moroccan Spiced Pumpkin & Couscous Salad
Recipe of the Month - Moroccan Spiced Pumpkin & Couscous Salad

Preparation Time
15 minutes

Cooking Time
30 minutes

Serves 4

Sweet golden pumpkin adds flavour and nutrients to lemon-infused couscous for a low fat, low GI dinner.


• 750g kent pumpkin, peeled, deseeded, cut into 2cm pieces
• 1 tsp olive oil
• 1 tsp cumin seeds
• 1 tsp ground coriander
• 1 tsp ground cinnamon
• 1/2 tsp ground ginger
• 1 x 500g pkt frozen broad beans
• 375ml (1 1/2 cups) vegetable stock
• 290g (1 1/2 cups) couscous
• 1 x 400g can chickpeas, rinsed, drained
• 30g toasted pine nuts
• 60ml (1/4 cup) fresh lemon juice
• 1 cup chopped fresh coriander
• Skim yoghurt, to serve


  1. Preheat oven to 200°C. Line a baking tray with non-stick baking paper. Combine the pumpkin, oil, cumin, coriander, cinnamon and ginger in a large bowl. Season with salt and pepper. Gently toss until pumpkin is coated in spice mixture. Place, in a single layer, on the lined tray. Bake in oven, turning occasionally, for 30 minutes or until golden brown and tender.
  2. Meanwhile, cook the broad beans in a saucepan of salted boiling water for 5 minutes or until bright green and heated through. Refresh under cold running water. Drain. Remove and discard skins.
  3. Bring the stock to the boil over high heat. Remove from heat and add the couscous while stirring with a fork. Cover with a lid and set aside for 5 minutes or until all the liquid is absorbed. Use a fork to separate the grains. Transfer to a large bowl. Add the pumpkin, broad beans, chickpeas, pine nuts, lemon juice and coriander and gently toss until well combined.
  4. Taste and season with salt and pepper.
  5. Serve with yoghurt, if desired.
Fitness 4U Newsletter Motivational Quotes

 “Eat breakfast like a king, lunch like a prince, & dinner like a pauper.” – Adelle Davis

“Sports do not build character, they reveal it.” – Heywood

Fitness 4U Newsletter Group Training & Group Boxing 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

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) – meet at playground
Active Parks Toning & Strength Circuit: Tues 6.00am - 6.45am Feb 1, 8, 15, 22

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

Keating Park Indooroopilly (free) – meet at playground
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) – meet at park exercise equipment
Active Parks Park Equipment Fitness Circuit: Tues 6.00am - 7.00am Feb 15, 22, Mar 1, 8

Hawthorne Park, Hawthorne ($5 a session) – meet at park exercise equipment
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, 132 Latrobe St, 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) – meet end of Weller Rd
Active Parks Boxing Circuit: Mon 6.00am - 6.45am Feb 28, Mar 7, 14, 28

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