Ashgrove Sports Ground, Yoku Rd, Ashgrove
June 6, 8, 15, 20, 22, 27, 29, July 4 (Mon & Wed 5.30am - 6.30am)

City Botanic Gardens
June 6, 8, 15, 20, 22, 27, 29, July 4 (Mon & Wed 5.30pm - 6.30pm)

Whites Hill Reserve, Boundary Rd, Coorparoo
June 7, 10, 14, 17, 21, 24, 27, July 1 (Tues & Fri 5.30am - 6.30am)

Anzac Park, Dean Street, Toowong
June 7, 9, 14, 16, 21, 23, 28, 30 (Tues & Thurs 5.30am - 6.30am)

Shaw Park, Shaw Road, Kalinga
June 7, 10, 14, 17, 21, 24, 27, July 1 (Tues & Fri 5.30am - 6.30am)

Cost:

$160.00 - New Boot Campers
$136.00 - Previous Boot Campers
$128.00 - Back-up (May) Boot Campers

Please click to enrol.

This is yummy, good for you, and low in fat.  If you're REALLY watching the calories, omit the cream from the end step, but make sure you ENJOY IT!!

Preparation Time
15 minutes

Cooking Time
10 minutes

Serves 4
 

Ingredients:

• 4 golden delicious apples, peeled, cored, chopped
• 100g fresh dates, pitted, chopped
• 1/3 cup (80ml) fresh orange juice
• 1 cinnamon stick
• 1/3 cup rolled oats
• 50g slivered almonds
• 2 tbs shredded coconut
• Light cream, to serve (optional)

Method:

1. Preheat oven to 180°C. Place apples, dates, orange juice and cinnamon stick in a saucepan and bring to the boil. Reduce the heat and simmer covered for 2-3 minutes or until just tender.
2. Discard the cinnamon stick and divide the mixture among 4 x 1/2 cup ovenproof dishes.
3. Combine oats, almonds and coconut. Sprinkle over the top and bake for 8-10 minutes. Serve with cream if desired.

With the cold weather well and truly setting in now, running is a great way to keep yourself fit, and most importantly, keep yourself WARM during the cooler months.

Many people start running because they want to lose weight. As one of the most vigorous exercises out there, running is an extremely efficient way to burn calories.

If you're hoping to use running to lose weight, here's some advice on how to be successful.

1. Healthy Eating is the First Step

If you hope to lose weight by running, keep in mind that you'll only shed weight if you burn more calories than you consume. You'll need to combine running with a healthy diet. Try choosing smaller portions of high-fat and high-calorie foods and eating more whole grains, fruits, and vegetables.

One common eating mistake among runners is that they overcompensate for the calories burned by exercise with extra calories from more food and beverages. Some runners even find that they gain weight or hit a weight loss wall, despite their regular training.

2. Follow a training schedule

Depending on whether you want to run a marathon, or simply be able to run for 10 minutes without stopping, there are hundreds of training programs available on the internet. A training schedule or plan is a simple way to stay motivated to run. You'll know exactly what you need to do every day and each run builds on the next, so it's much harder to postpone or skip workouts. Following a schedule can also help you avoid injury by not increasing your distance too quickly.

3. Run Regularly – Grab a Friend too!

If you don't want to follow a schedule, you still need to have some consistency with your running because you won't lose weight by running once a week. It's best to get some activity every day but, if that's not possible, try to aim for at least 3-4 times per week. If you find that your motivation to run is suffering, why not grab a friend – they will keep you honest!!

4. Keep it Challenging

Incorporating speed work or interval training (running at a very fast speed for short intervals of time) into your running routine can also help your weight loss. Speed work burns a great amount of calories in a short period of time. You'll also increase your muscle mass and improve your resting metabolism, causing you to burn more calories throughout the day.

The Brisbane City Council spends a lot of money each year on their Active Parks & Gold programs to encourage the people of Brisbane to get fitter.

Fitness 4 U is one of their preferred fitness providers & during the few months we are conducting a number of free or low cost fitness sessions.

We’d encourage you & your friends to attend whenever possible so that these great sessions will continue permanently.

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

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

Keating Park, Indooroopilly (UBD 178:K5) - meet playground
June 3, 10, 17, 24 (Fri 9.45am - 10.30am): Mums & Bubs Fitness (free)

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

Lanham Park, Grange (UBD 39:M11) – meet at playground
June 3, 10, 17, 24: (Fri 9.15am - 10.00am) Circuit Training (free)

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

Les Atkinson Park, Sunnybank (UBD 220:J5) - meet playground
June 7, 14, 21, 28 (Tues 9.15am - 10.00am): Mums & Bubs Fitness (free)

Dorrington Park, Ashgrove (UBD 138:Q18)
June 27 (Mon 9.30am - 10.30am): Kid’s Fitness & Fun (free)

Whites Hill Reserve, Coorparoo (UBD 181:B8) - meet playground
June 28, July 5, 12, 19 (Tues 9.30am - 10.30am): Fitness Circuit (free)

Teralba Park, Everton Park (UBD 138:M1)
June 29 (Wed 9.30am - 10.30am): Kids & Parent’s Generation Challenge (free)

Dorrington Park, Ashgrove (UBD 138:Q18)
July 1 (Fri 9.30am - 10.30am): Kid’s Dodge Ball (free)

“Find something you love to do and you’ll never have to work a day in your life” - Harvey Mackay

“Fall seven times; stand up eight” - Japanese Proverb

With a mix of boxing and kick-boxing combos, we’ll take you through an endless variety of challenging drills that guarantee you a great cardio and full body workout, including arms, legs, butt and abs.

Never boxed before? Not a problem.

Our experienced trainers will have you up to speed in no time at all. There is no need to book, just go to the Group Boxing link of our website and complete an online enrolment form.

Cost is only $110.00 for 10 sessions or $15.00 a session. The 10 session card may be used for both our Group Boxing and Group Training sessions and you’ll only pay a maximum of two sessions a week.

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

Tired of training in the gym? Bored of doing the same old exercises? Finding it hard to get motivated?

Then join our Group Training sessions in the great outdoors and let our experienced trainers motivate and encourage you to increase your fitness and tone-up up your body.

Sessions are suitable for all fitness levels and incorporate a mix of cardio, toning and strength exercises ensuring a great full-body workout.

There is no need to book, just go to the Group Training link of our website and complete an online enrolment form.

Cost is only $110.00 for 10 sessions or $15.00 a session. The 10 session card may be used for both our Group Boxing and Group Training sessions and you’ll only pay a maximum of two sessions a week.

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

Do you have a wedding, birthday, anniversary, school reunion or some other special occasion coming up?

Maybe you’ve recently had a baby & want to get back to that pre-baby weight?

Whatever the reason our Personal Trainers will have you looking great for that special occasion.

All Personal Training clients can attend our Group Boxing & Group Training sessions free. Contact us for further information.