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   Fitness 4 U July 2011 eNews

Dear ,

New Fitness Sessions
We are pleased to advise that this month we are commencing two new weekly fitness sessions.

Mums & Bubs Fitness - $10.00 a session
Fridays: 9.45am - 10.30am at Keating Park, Indooroopilly
This is a must attend session for mothers with young babies wanting to regain that pre-baby fitness.

Core Strength (commencing July 11) - $10.00 a session

Mondays: 9.15am - 10.00am at Ashgrove Sports Ground, Ashgrove
Sessions will focus on Pilate type exercises targeting an increase in core strength including abdominal, back, hip and pelvic floor muscles. Core training has many specific benefits including:

● Functional workouts that improve daily life activities
● Improved performance in sports & activities
● Reduction in the risk of injury
● Exercises that challenge thebody in new and different ways
● Improved posture

We are considering adding more core strength sessions in other areas, (in & out of work-hours), if you’re interested, please e-mail & advise your preferred area & time.

Fitness 4U Newsletter July Boot Camps
July Boot Camps

Yes, it’s been cold & dark lately in the mornings but the Winter Solstice has been & gone, which means that soon it will be light & warm.

Don’t put off getting fit otherwise you’ll be playing catch-up all Summer. The best time to workout is when it’s not too hot & that time is right now!

Click here to enrol in one of our exciting July Boot Camps (details below).

Ashgrove Sports Ground, Yoku Rd, Ashgrove

July 11, 13, 18, 20, 25, 27, Aug 1, 3 (Mon & Wed 5.30am - 6.30am)

City Botanic Gardens
July 11, 13, 18, 20, 25, 27, Aug 1, 3 (Mon & Wed 5.30pm - 6.30pm)

Whites Hill Reserve, Boundary Rd, Coorparoo
July 12, 15, 19, 22, 26, 29, Aug 2, 5 (Tues & Fri 5.30am - 6.30am)

Anzac Park, Dean Street, Toowong
July 12, 14, 19, 21, 26, 28, Aug 2, 4 (Tues & Thurs 5.30am - 6.30am)

Shaw Park, Shaw Road, Kalinga
July 12, 15, 19, 22, 26, 29, Aug 2, 5 (Tues & Fri 5.30am - 6.30am)

Fitness 4U Newsletter Recipe of the Month - Low Fat Kofta Curry
Recipe of the Month - Low Fat Kofta Curry


Considering we've had some freezing nights recently, this dish is a perfect Winter warmer!

It's low in fat, easy to make, and will please all members of the family!!

Serves 6



500g lean beef mince
1 garlic clove, crushed
1 tsp grated fresh ginger
1 tsp ground chilli
1 tsp garam masala
2 onions, roughly grated
4 tbs korma curry paste
1 tbs sunflower oil
200ml beef stock
400g can crushed tomatoes
175ml low-fat evaporated milk (you can now buy a coconut flavoured one)
2 tbs lemon juice
1/2 cup frozen peas
Steamed rice, to serve
Chopped fresh coriander, to garnish


  1. Combine beef, garlic, ginger, chilli, garam masala, half the onion, and 1 tablespoon curry paste. Season with salt and pepper, then form into walnut-sized balls. 
  2. Heat oil in a non-stick frypan over medium heat, add kofta balls and cook in batches until lightly browned. Transfer to a plate.
  3. Add remaining onion to pan and cook over very low heat until soft and lightly golden.
  4. Add remaining curry paste, stock and tomatoes and cook over medium heat, stirring, for 5 minutes.
  5. Add evaporated milk and lemon juice.
  6. Return kofta to the pan and simmer over low heat for 15 minutes.
  7. Add peas and cook for 2 minutes.
  8. Serve with rice and garnish with coriander.
Fitness 4U Newsletter Exercise of the Month - Dumbbell Shoulder Press
Exercise of the Month - Dumbbell Shoulder Press

The dumbbell shoulder press will give you a complete shoulder workout. Done correctly, this exercise will help you develop greater shoulder strength. Done incorrectly, you risk over-stressing or injuring your shoulders and back.

Although the press mainly works the front of your shoulders and your triceps, when done without any back support (sitting or standing), all of your core stabilizers come into play, so you are working more than just your shoulders.

Make sure you start with a very light weight. The anterior (front) deltoid isn't a huge muscle, so it's best not to injure yourself while you perfect your technique.


  • Standing or sitting, hold each dumbbell at head height (upper arms parallel to the floor, elbows bent at 90 degrees) and palms facing forward.
  • Make sure your back is straight - chest out!
  • Brace your core muscles, and keep your knees slightly bent.
  • Slowly press the dumbbells straight up over your head.
  • Hold for 1 or 2 seconds and very slowly bring it back down to the starting position.
  • Repeat 10-15 times.


  1. Be sure not to lock your elbows at the top of the lift, and don't let the dumbbells touch.
  2. Remember to breathe - exhale when lifting up, and inhale when recovering back down.
  3. It can be done either sitting down or standing up.  If standing up, make sure you have one leg in front of the other to ensure your balance is good.
  4. For even more precision and control, try lifting each dumbbell one at a time.
  5. For a more advanced shoulder press, try doing the shoulder press whilst sitting on an exercise ball.
Fitness 4U Newsletter BCC Sessions
BCC Sessions

Check out below the many Brisbane City Council’s FREE or low-cost fitness sessions that we’re conducting over the next several weeks. Continuation of these programs depend upon how well they’re attended, so we’d encourage you & your friends to attend as many sessions as possible.

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)

Alexander Park, Moorooka (UBD 199:N2)
July 1, 8, 15, 22 (Fri 9.30am - 10.30am): Fitness for Seniors (free)

Bowman Park, Bardon (UBD 158:L6) - meet David Ave car park
July 1, 8, 15, 22, 29 (Fri 9.15am - 10.00am): Boxing for Fitness (free)

Spring Hill Hall, Love St, Spring Hill (UBD 18:P10)
July 1, 8, 15, 22, 29 (Fri 10.00am - 10.45am): Fitness for Seniors ($5.00)

Ferguson Park, Enoggera (UBD 138:P9)
July 4 (Mon 9.30am - 10.15am): Kid’s Fitness & Fun (free)

Keperra Picnic Grounds, Keperra (UBD 137:N5) - meet at playground
July 4, 11, 18, 25 (Mon 9.15am - 10.00am): Resistance Band Exercises (free)

Seville Park, Holland Park (UBD 180:R14) – meet at playground
July 4, 11, 18, 25: (Mon 9.15am - 10.00am) Boxing for Fitness (free)

Jubilee Hall, Jubilee Tce, Bardon (UBD 158:P5)
July 4, 11, 18, 25, Aug 1 (Mon 10.00am - 10.45am): Fitness for Seniors ($5.00)

Torwood Park, Auchenflower (UBD 21:E2) - meet playground
July 5, 12, 19, 26 (Tues 6.00am - 6.45am): Interval Training ($5.00)

Wittonga Park, The Gap (UBD 137:K17)
July 6 (Wed 9.30am - 10.30am): Kids & Parents Generation Challenge (free)

Bowman Park, Bardon (UBD 158:L6)
July 8 (Fri 9.30am - 10.30am): Kid’s Dodge Ball (free)

Brisbane Corso Park, Yeronga (UBD 179:H7) - meet at playground
July 21, 28, Aug 4, 11, 18, 25 (Thurs 6.00am - 6.45am): Bridge to Brisbane Preparation (free)

Ashgrove Scenic Park, Ashgrove (UBD 138:F19) - meet at scout den
July 22, 29, Aug 5, 12, 19, 26 (Fri 7.00am - 7.45am): Bridge to Brisbane Preparation (free)

Brisbane West Senior Citizen’s Centre, 132 Latrobe St, Paddington
July 29, Aug 5, 12, 19, 26, Sep 2 (Fri 9.30am - 10.30am): Steady Steps - Exercise for Seniors (free)

Fitness 4U Newsletter Motivational Quotes

“If what we are now is the result of our past actions, then what we are to become will result from our present actions. Act well each day.” - Anon

“Success is getting what you want; happiness is wanting what you get.” - Anon

Fitness 4U Newsletter Group Boxing
Group Boxing

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 on 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.

Fitness 4U Newsletter Group Training
Group Training

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 on our website and complete an online enrolment form.

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