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   April 2011 e-News

It's difficult to believe that 3 months of the year have already gone & soon we'll be celebrating Easter. The Fitness 4 U team wishes you a safe & happy Easter. Over Easter most of us will be eating & drinking a little more than usual which is quite normal, however let’s remember to keep our appetites in check to some degree, otherwise we might have a few more kilojoules than we’d like to burn off post Easter.

This month we have a great Easter special (see below) that we’re offering to you. And make sure that you check out the free Brisbane City Council fitness sessions & kid’s activities that we’re conducting over the next few months.

Fitness 4U Newsletter Easter Special
Easter Special


Everyone who buys one of our 10 Group Boxing/Group Training session cards between April 11 - 21 can buy a 2nd card at the same time for half-price ($55.00).

This offer will not be extended beyond April 21.

Fitness 4U Newsletter Easter Holiday Sessions
  • April 22 (Fri) - no sessions
  • April 23 (Sat) - Group Training 7.00am at Anzac Park, Toowong
  • April 24 (Sun) - Group Boxing 7.30am at Kangaroo Point
  • April 25 (Mon) - Group Training 6.30am at Ashgrove Sports Ground, Ashgrove
  • April 26 (Tues) - no sessions 
  • May 02 (Mon) - Group Training 6.30am at Ashgrove Sports Ground, Ashgrove

Fitness 4U Newsletter Recipe of the Month - Low Fat Easter Nests
Recipe of the Month - Low Fat Easter Nests


These low fat Easter nests mean that you can have a happy Easter, without the guilt of having eaten "too much chocolate"!

I hope you enjoy this low fat chocolate recipe: Have a Happy Easter!


Ingredients (serves 8):

  • 20 g copha
  • 1 tsp cocoa
  • 3 drops vanilla essence
  • 1 Tbs ground rice
  • 1 Tbs skim milk powder
  • 2 tsp Splenda
  • 2 Tbs shredded coconut
  • 1 Tbs rice bubbles
  • 1 Tbs raisins


  1. Melt the Copha in a saucepan.
  2. Remove from the heat and add the cocoa and vanilla essence, mixing thoroughly to get rid of any lumps.
  3. Add the ground rice and skim milk powder, and continue mixing.
  4. Add the sweetener, 1 Tbs long thread coconut, rice bubbles and raisins, mixing well.
  5. Shape tablespoons of the mixture and place them on a tray that is lined with baking paper.
  6. Sprinkle the extra shredded coconut over the surface. (If you wanted to put a few foil covered mini eggs onto the nests, now is the time to do it!).
  7. Chill in the fridge until you are ready to eat them.
Fitness 4U Newsletter Post Easter Boot Camps
Post Easter Boot Camps

After Easter we start another round of Boot Camps, just the thing for those who over indulged during the Easter break. Please click to enrol.

$160.00 - New Boot Campers
$136.00 - Previous Boot Campers
$128.00 - Back-up Boot Campers

Ashgrove Sports Ground, Yoku Rd, Ashgrove
May 4, 9, 11, 16, 18, 23, 25, 30 (Mon & Wed 5.30am - 6.30am)

City Botanic Gardens
May 4, 9, 11, 16, 18, 23, 25, 30 (Mon & Wed 5.30pm - 6.30pm)

Whites Hill Reserve, Boundary Rd, Coorparoo
May 3, 6, 10, 13, 17, 20, 24, 27 (Tues & Fri 5.30am - 6.30am)

Anzac Park, Dean Street, Toowong
May 3, 5, 10, 12, 17, 19, 24, 26 (Tues & Thurs 5.30am - 6.30am)

Shaw Park, Shaw Road, Kalinga
May 3, 6, 10, 13, 17, 20, 24, 27 (Tues & Fri 5.30am - 6.30am)

City Botanic Gardens
May 3, 5, 10, 12, 17, 19, 24, 26 (Tues & Thurs 6.30am - 7.30am)

Fitness 4U Newsletter Exercise of the Month – Man Makers
Exercise of the Month – Man Makers

No ladies, this is not going to turn you into men, but this is a great exercise for anyone, as it works lots of major muscles!!

A man maker is exceptional for your core strength and stability - it also works your back and shoulders like you wouldn’t believe!

A "man-maker" is performed like this:

  1. Grab two dumbbells of manageable size for rows/dumbbell squats.
  2. Start in the push-up position with hands on the dumbbells, and complete a push up.
  3. Row one of the dumbbells after you're in the up position of the push-up, then place dumbbell back on the ground.
  4. Repeat step 3 but with your other arm performing the row.
  5. Bring your feet up towards your hands (just like a squat thrust) and stand up.
  6. Clean and press the dumbbells (this is a more advanced step for those who would like to push themselves).
  7. After the press, jump back into push up position and repeat 10-15 times.

To be as effective as possible, try to keep your hips from moving side to side when you are “rowing” the dumbbells – this will work your core, and provide you with more stability.

Man makers are not easy, but they are wonderful for your fitness.

Fitness 4U Newsletter BCC Sessions
BCC Sessions


Over the school holidays & next few months, Fitness 4 U is conducting many activities & fitness sessions (see details below) on behalf of the Brisbane City Council.

Most of the sessions are FREE & we’d encourage you & your friends to attend as many sessions as you can.

Active Parks:

Cubberla Creek Reserve, Kenmore (UBD 178:A9) - meet Hepworth St
Apr 7, 14, 21 (6.00am - 6.45am): Circuit Training (cost $5)


Wittonga Park, The Gap (UBD 137:K17) - meet car park
Apr 18 (9.30am - 10.30am): Fitness ‘n’ Fun (free)

Bowman Park, Bardon (UBD 158:L6) - meet car park
Apr 20 (9.30am - 10.30am): Generation Challenge (free)

McCook Park, Newmarket (UBD 139:J17) - meet car park
Apr 21 (9.30am – 10.30am): Dodge Ball (free)


Kingfisher Park, Kenmore (UBD 177:J15)
Apr 29, May 6, 13, 20 (9.00am – 10.00am): Outdoor Fitness Circuit (free)

Fitness 4U Newsletter Motivational Quotes

“The ultimate victory in competition is derived from the inner satisfaction of knowing that you have done your best and that you have gotten the most out of what you had to give.” (Howard Cosell)

“Whether you think you can or think you can’t, you’re right.” (Henry Ford)

Fitness 4U Newsletter Group Training & Group Boxing

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

Fitness 4U Newsletter Personal Training Vacancy
Personal Training Vacancy

We currently have a vacancy for 1-2 people to join two others for PT sessions 5.30pm Thurs in the Botanic Gardens.

Cost $35 - $40 a session includes free Group Training & Group Boxing sessions + half-price Boot Camps.

Please contact me if interested.

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