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   Fitness 4 U - March 2011 eNews

Well Summer has finally ended & what an eventful season it has been for us Queenslanders. Early Autumn is a great time of the year for those who love to exercise outdoors; there’s still plenty of light at both ends of the day to enjoy a great workout and it won’t be too long before the cooler weather starts to kick in.

We are pleased to announce that Paloma gave birth on Australia Day to twins, Elina Mila (9.28am, 2270gm) and Mitchell Jay (9.35am, 2250gm). Mother and babies are doing well and we’re looking forward to Paloma conducting her City Boot Camps again later in the year.

In addition to our regular group sessions, over the next several months we’re conducting for the Brisbane City Council many free or low cost fitness sessions. These sessions are held throughout the Brisbane area and we’d encourage you, your family and friends to attend whenever possible. The Council spends a lot of money each year on these fitness sessions in its quest to promote and encourage Brisbane’s residents to adopt a more active and healthy lifestyle.

Fitness 4U Newsletter March Boot Camps
March Boot Camps

Yes, I know the mornings are getting a little darker and cooler but do you know what? This is the perfect time to enrol in one of our Boot Camps and build some calorie credits before the Easter Eggs start to come.

Session details are listed below. Remember all Boot Campers can attend our Group Boxing & Group Training sessions free during Boot Camp.

Ashgrove Sports Ground, Ashgrove
Mar 28, 30, Apr 4, 6, 11, 13, 18, 20 (Mon & Wed 5.30am - 6.30am)

City Botanic Gardens
Mar 28, 30, Apr 4, 6, 11, 13, 18, 20 (Mon & Wed 5.30pm - 6.30pm)

Whites Hill Reserve, Coorparoo
Mar 22, 25, 29, Apr 1, 5, 8, 12, 15 (Tues & Fri 5.30am - 6.30am)

Anzac Park, Toowong
Mar 22, 24, 29, 31, Apr 5, 7, 12, 14 (Tues & Thurs 5.30am - 6.30am)

Shaw Park, Kalinga
Mar 22, 25, 29, Apr 1, 5, 8, 12, 15 (Tues & Fri 5.30am - 6.30am)

City Botanic Gardens
Mar 29, 31, Apr 5, 7, 12, 14, 19, 21 (Tues & Thurs 6.00am - 7.00am)

$160.00 - new Boot Campers
$136.00 - previous Boot Campers
$128 - back-up Boot Campers (Feb & March)

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

Fitness 4U Newsletter Exercise of the Month – Sprints
Exercise of the Month – Sprints

People who already use interval training do so for either burning fat or for improving their athletic abilities in specific areas. Interval training is one of the best ways to burn fat and retain muscle mass.

Sprinting is an effective interval training workout that not only gets you out of the gym but you are mixing up your cardio routine. After doing the same routine on a regular basis, your body becomes used to it and therefore doesn't respond to your exercises like it should.

You can mix up your sprint routines into so many variations that your body won't get used to the same old thing. You don't need anyone to help you perform these sprints (unless you want to).  All you need is some good running shoes, and a stopwatch.  Below is a basic sprint interval workout:


Sample Sprinting Interval Routine - Duration: 20 minutes

Routine: sprint for 10 seconds and jog for 1 minute

Repeat this routine until you've reached 20 minutes - so you don't stop after you perform the sprint, ease into a light jog, then back into a sprint.

This is a very basic sprint interval and as you progress, you can vary the sprint time, add in a walk, etc. Sprint intervals don't need to be done every day but at least a few times a week to really increase your fitness.

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

Check out below some of the free and low-cost fitness sessions that we’re conducting for the Brisbane City Council over the next few weeks.

Please attend whenever possible. There is no need to book.

Tarragindi Recreation Reserve, Tarragindi - UBD 180:D14 (free) - meet at Weller Rd
Active Parks Boxing Circuit: Mon 6.00am - 6.45am Mar 7, 14, 21

Tillack Park, Mansfield - UBD 181:N14 (free) - meet at Playground
Active Parks Cardio & Strength Circuit: Tues 6.00am - 6.45am Mar 8, 15, 22

Teralba Park, Everton Park (free) - UBD 138:M2 - meet at playground
Active Parks Cardio & Strength Circuit: Wed 6.00am - 6.45am Mar 9, 16, 23

Jack Pyle Park, Sunnybank Hills - UBD 220:N10 (free) - meet at playground
Active Parks Toning & Strength: Thurs 6.00am - 6.45am Mar 10, 17, 24, 31

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

Brisbane West Senior Citizens Centre, 132 Latrobe St, Paddington - UBD 17:D12 ($5)
Gold Fitness for Seniors: Fri 9.30am - 10.30am Mar 11, 18, 25, Apr 1, 8, 15

Fitness 4U Newsletter Low Cost Personal Training
Low Cost Personal Training

Have you ever wanted to have your own Personal Trainer but haven’t been able to afford it?

Well, now you can. Personal Group Training of 2-3 people, preferably of similar fitness is the answer.

This is a very effective and affordable method to receive Personal Training. We have people in many areas of Brisbane who would like to start Personal Training but are looking for another person(s) to join them. Please contact us if you’re interested.

All of our Personal Training clients can attend our group sessions free of charge and Boot Camps for half-price.

Fitness 4U Newsletter March Boxing Boot Camp
March Boxing Boot Camp

Our next Boxing Boot Camp will be held Saturday, 26 March (6.15am - 7.45am) in the City Botanic Gardens.

Cost is $15 per person.

These 90 minute sessions guarantee you a great cardio & full body workout & will give your weekend a real energy boost..


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

Fitness 4U Newsletter Recipe of the Month - Broccoli, Green Bean, Bacon & Almond Salad
Recipe of the Month - Broccoli, Green Bean, Bacon & Almond Salad

Preparation Time = 15 minutes

Cooking Time = 30 minutes

Serves 6

This is an absolutely delicious salad.  If you want to lower the fat content, omit the bacon, and use Skim Milk in the dressing.  Fabulous either way!


  • 3 cups broccoli florets
  • 100g green beans, trimmed
  • 4 rashers bacon, rind removed and thinly sliced
  • 1/4 cup (35g) slivered almonds
  • 3/4 cup buttermilk or skim milk
  • 2 tablespoons whole egg mayonnaise
  • 1 small garlic clove, crushed
  • 2 tablespoons chopped chives
  • salt and cracked black pepper


  1. Blanch the broccoli in a large saucepan of boiling water then remove with a slotted spoon and plunge into iced water. Drain and set aside.
  2. Blanch the beans in the same saucepan then remove from the pan and plunge into iced water. Drain and set aside with the broccoli.
  3. Heat a non-stick frying pan over medium-high heat and spray with oil spray. Cook the bacon for 3-4 minutes or until golden and crisp. Remove and drain on paper towel. Wipe the pan out then return to the heat and toast the almonds for 1-2 minutes or until golden.
  4. To make the dressing, place the buttermilk, mayonnaise, garlic, chives, salt and pepper in a bowl and whisk until well combined.
  5. To serve, place the broccoli, beans, bacon and almonds in a serving bowl and toss gently to combine. Drizzle with the dressing and serve.
Fitness 4U Newsletter Motivational Quote

“Many people waste most of their waking hours every day going through the motions, majoring in minors & concentrating on trivia. They spend their time in low priority tension relieving, rather than high priority goal-achieving activities.” – Denis Waitley, Author

Fitness 4U Newsletter Group Training & Group Boxing Sessions
Group Training & Group Boxing Sessions Group Training & Group Boxing Sessions

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

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

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