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   May 2011 e-News

Easter is over for another year, and for many of us, the combination of over indulgence and reduced activity has not been good for our waistlines.

However, nothing is permanent, and we can help you to lose a kilo or two or fast-track your fitness through our Boot Camps, Group Training & Group Boxing sessions.

During the month of May we are conducting, on behalf of the Brisbane City Council a number of free or low cost fitness sessions throughout the Brisbane area. We hope to see you at any of these BCC or our regular group sessions soon.

Fitness 4U Newsletter Post Easter Boot Camps
Post Easter Boot Camps

If your aim is to fast-track your fitness or tone-up, then our Boot Camps are the go for you. Each session is different & will give you a great workout. While doing Boot Camp you may attend any of our Group Boxing & Group Training sessions free so that you can get fitter more quickly. 
Click here to enrol.


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 6.00am - 7.00am)

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

Fitness 4U Newsletter Recipe of the Month - Black-Eye Bean & Vegetable Soup
Recipe of the Month - Black-Eye Bean & Vegetable Soup


Preparation Time
20 minutes

Cooking Time
90 minutes

Serves 8

It’s getting cooler, which means that it is the perfect time to start cooking some low-fat, nutritious soups.

This one is an absolute beauty with only 3 grams of fat per serving, and lots of goodness from the beans and other vegetables.  Enjoy!


  • 290g (1 1/2 cups) dried black-eyed beans
  • 1L (4 cups) cold water
  • 1L (4 cups) vegetable stock
  • 1 x 400g can diced tomatoes in juice
  • 2 tbs tomato paste
  • 1/4 tsp ground allspice
  • 2 carrots, peeled, diced
  • 2 celery sticks with leaves, diced
  • 1 large brown onion, halved, finely chopped
  • 1/4 cup loosely packed chopped fresh continental parsley leaves & stems
  • 1 large garlic clove, crushed
  • Pinch of sugar
  • Salt & freshly ground black pepper
  • 1 tbs extra virgin olive oil
  • 2 tbs chopped fresh continental parsley, extra, to garnish


  1. Place the beans in a bowl and cover with cold water. Set aside and soak overnight. Drain beans and rinse under cold water. Drain.
  2. Combine water, stock, tomatoes, tomato paste and allspice in a large saucepan. Add the beans, carrot, celery, onion, parsley, garlic and sugar, and bring to the boil over high heat. Reduce heat to low and cook, covered, for 1 1/2 hours or until beans are tender.
  3. Taste and season with salt and pepper. Ladle into serving bowls. Drizzle with a little olive oil and sprinkle with the extra parsley to garnish. Serve immediately (with crusty bread if you like).
Fitness 4U Newsletter Exercise of the Month – Burpees
Exercise of the Month – Burpees

Love ‘em or hate ‘em – Burpees are GOOD for you!! They really are. If they’re good enough for the US Marines (as pictured), they’re good enough for us!! 

This exercise however, is very intense & should not be undertaken if you have back problems. 

The Burpee is a full body exercise used in strength training and as aerobic exercise.  Burpees will condition your entire body, and will develop strength, explosive power, and anaerobic endurance.

It is performed in five steps:

  1. Begin in a standing position.
  2. Drop into a squat position with your hands on the ground.
  3. Kick your feet back (walk feet out if weak core) while lowering yourself without a pushup.
  4. Return your feet to the squat position while straightening your arms.
  5. Leap up as high as possible from the squat position with your arms overhead.

A few minutes of Burpee conditioning will quickly convince you that your own natural bodyweight provides plenty of resistance for an awesome workout that blasts your stamina and fat loss through the roof.

Fitness 4U Newsletter BCC Sessions
BCC Sessions


See below many of the free or low cost fitness sessions that we’re conducting over the next few weeks on behalf of the Brisbane City Council.

There is no need to book, just come along whenever it convenient for you.

Active Parks
Keating Park, Indooroopilly (UBD 178:K5) - meet playground
May 6, 13, 20, 27, June 3, 10, 17, 24 (Fri 9.45am - 10.30am): Mums & Bubs Fitness (free)

Hickey Park, Stafford (UBD 139:M7) - meet playground
May 6, 13, 20, 27 (Fri 9.15am - 10.00am): Resistance Band & Toning Circuit (free)

Neal Macrossan Park, Paddington (UBD 17:R15) - meet at playground
May 6, 13, 20, 27 (Fri 9.15am – 10.30am): Back to Basics Exercises (free)

Guyatt Park, St Lucia (UBD 179:E1) - meet at playground
May 6, 13, 20, 27 (Fri 10.30am - 11.15am: Boxing for Fun & Fitness (free)

Simpsons Playground, Graceville (UBD 179:A15) - meet at park playground
May 3, 10, 17, 24 (Tues 6.00am - 6.45am): Park Equipment Fitness Circuit (free)

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

Ithaca Hall, Cnr Enoggera & Kennedy Tce, Red Hill (UBD 17:H9)
May 10, 17, 24, 31, June 7, 14 (Tues 10.00am - 10.45am): Exercise Circuit ($5)

Jubilee Hall, Jubilee Tce, Bardon (UBD 158:P5)
May 13, 20, 27, June 3, 10, 17 (Fri 11.30am - 12.15pm): Fitness for Seniors ($5)

Anzac Park, Toowong (UBD 158:M16) - meet at car park opp swings)
May 18, 25, June 1, 8, 15 (10.00am - 11.00am): Outdoor Fitness Circuit (free)

Yeronga Park, Yeronga (UBD 179:N14)
May 26, June 2, 9, 16 (Thurs 6.00am - 7.00am): Outdoor Fitness Circuit (free)

Fitness 4U Newsletter Motivational Quotes

“Be like a postage stamp. Stick to one thing until you get there.” - Josh Billings

“When we remove the ceiling above our dreams there are no more impossible dreams.” - Libby Houston

Fitness 4U Newsletter Group Training & Group Boxing

Group Training Sessions

Ashgrove Sports Ground, Ashgrove
Mon, Wed, Fri 5.30am, Thurs 9.15am

Whites Hill Reserve, Coorparoo
Tues & Fri 5.30am, Wed 9.00am

Anzac Park, Toowong
Sat 7.00am

Orleigh Park, West End
Sat 7.00am

Click here to enrol

Cost $110.00 for 10 sessions
or $15 a session

 Group Boxing Sessions

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 here to enrol

Cost $110.00 for 10 sessions
or $15 a session

Fitness 4U Newsletter Personal Training
Personal Training

If you want one-on-one Personal Training then let us know, because our trainers are the best in Brisbane & will help you quickly achieve your fitness goals.

Why not get two or three friends together for some very affordable Personal Group Training sessions?

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