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   September 2011 e-News

Win 10 Group Boxing / Group Training Fitness Sessions
Each week for the next 3 weeks we're giving away 1 x 10 session Group Boxing / Group Training card. For a chance to win one of these cards all you need to do is to attend any of our Group Boxing or Group Fitness sessions over the next 3 weeks & you'll go into the weekly draw. The more sessions that you attend the more entries you receive & the better your chances are of winning.

Fitness 4U Newsletter September Boot Camps

Boot Camps as the name implies are intense cardio & strength fitness sessions designed to fast-track your fitness. Fitness 4 U have been conducting Boot Camps for 7 years & have developed a variety of great programs that guarantee you'll get an intense workout at every session.

Most of our Boot Campers are repeat clients & many of those have been coming for several years. If you want to train with the best & get fast results then sign-up today for one of our Sept Boot Camps.

Ashgrove Sports Ground (Mon & Wed 5.30am)
Sep 26, 28, Oct 3, 5, 10, 12, 17, 19

Botanic Gardens, City (Mon & Wed 5.30pm)
Sep 26, 28, Oct 3, 5, 10, 12, 17, 19

Anzac Park, Toowong (Tues & Thurs 5.30am)
Sep 27, 29, Oct 4, 6, 11, 13, 18, 20

Whites Hill Reserve, Coorparoo (Tues & Fri 5.30am)
Sep 27, 30, Oct 4, 7, 11, 14, 18, 21

Shaw Park, Kalinga (Tues & Fri 5.30am)
Sep 27, 30, Oct 4, 7, 11, 14, 18, 21

Botanic Gardens, City (Tues & Thurs 6.00am)
Sep 27, 29, Oct 4, 6, 11, 13, 18, 20

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

Please click  to enrol.

Fitness 4U Newsletter Coming Soon - Fitness 4 U iphone app


In a few weeks you'll be able to download for free our own iphone app. With  touch of a button you'll be able to check out the venues & times of all of our fitness sessions & any Breaking News.

Fitness 4U Newsletter Recipe of the Month - Blueberries with Lemon Cream

This delicious low-fat dessert will take 10 minutes to make. Blending vanilla yogurt & reduced fat cream cheese creates a topping that's delicious. Any fresh berry can be used in this recipe.

Ingredients (serves 4)

110 grams reduced-fat cream cheese
3/4 cup low-fat vanilla yogurt
1 teapoon honey
2 teaspoons freshly grated lemon zest
2 cups fresh bluberries


  1. Using a fork, break up cream cheese in a medium bowl. Drain off any liquid from the yogurt; add yogurt to the bowl along with honey. Using an electric mixer, beat at high speed until light & creamy. Stir in lemon zest.
  2. Layer the lemon cream & bluberries in dessert dishes or wineglasses. If not serving immediately, cover & refrigerate for up to 8 hours.

Nutrition (per serving)
156 calories; 7g fat (4g sat, 0g mono); 22mg cholesterol; 19g carbohydrates; 6g protein; 2g fibre; 151mg sodium; 189mg potassium.

Fitness 4U Newsletter Exercise of the Month - Plank

One of the more effective abdominal exercises that you can do is the Plank (aka hover or bridge). Begin the exercise with your toes & forearms on the floor. Forearms should be parallel to avoid rounded shoulders & your back should be straight. Relax the head, look towards the ground & contract your abdominal muscles. If your back begins to hurt raise your hips slghtly, if it still hurts drop to your knees but keep your ab muscles locked on. Aim to hold for 10 seconds to start with & work up to 30, 60 seconds or more.

For a more challenging workout slowly raise one leg 10-20cm off the ground, count to 5-10 seconds & slowly lower the leg. Switch legs & repeat. Aim for 2-3 sets of 10 reps.

Fitness 4U Newsletter Brisbane City Council Fitness Sessions

Below are several BCC fitness sessions that Fitness 4 U are conducting over the next few weeks. Most sessions are FREE & we’d encourage you to attend whenever possible. During the September school holidays we have some great Chill Out activities for ages 10-17. Beat the school holiday boredom, make new friends & develop new skills by participating in these low cost Chill Out sessions. 

Keating Park, Belgrave Rd, Indooroopilly (meet playground)
Sep 2 - 23 (Fri 9.45am - 10.30am) Active Parks: Mums & Bubs Fitness Session ($5.00)

Spencer Park, Parker St, Newmarket (meet playground)
Sep 5 - 26 (Mon 10.00am - 10.45am) Active Parks: Mums & Bubs Fitness Sessions (Free)

Kulgan Park, Maidstone St, Kelvin Grove (meet shelter)
Sep 2 - Sep 30 (Fri 9.15am - 10.00am) Active Parks: Butt, Arms & Abs Circuit (free)

Raven St Reserve, Rode Rd, Chermside West (meet playground)
Sep 5 - 26 (Mon 9.15am - 10.00am) Active Parks: Circuit Training ($5.00)

Lavarack Park, Aubrey St, Camp Hill (meet playground)
Sep 9 - Sep 30 (Fri 9.15am - 10.00am) Active Parks: Resistance Band Exercises (Free)

Ashgrove Sports Ground, Yoku Rd, Ashgrove (meet grandstand)
Sep 20 (Tues 10.30am - 11.15am) Chill Out: Boxing 4 Teens ($2.00)

Dorrington Park, Mirrabooka & Frasers Rds, Ashgrove (meet playground)
Sep 22 (Thurs 10.30am - 11.15am) Chill Out: The Great Race ($2.00)

McCook Park, Badger St, Newmarket

Sep 23 (Fri 10.30am - 11.15am) Chill Out: Dodge Ball ($2.00)

Jack Cook Park, Gaiey Rd, Taringa (meet playground)

Sep 28 (Wed 9.45am - 10.30am) Chill Out: Dodge Ball ($2.00)

Whites Hill Reserve, Bondary Rd, Coorparoo (meet at main soccer field)

Sep 30 (Fri 11.00am - 11.45am) Chill Out: The Great Race ($2.00)

Fitness 4U Newsletter Motivational Quotes

"Many of life's failures are people who did not realise how close they were to success when they gave up." - Thomas Edison

"Pain is temporary. Quitting lasts forever" - Lance Armstrong

Fitness 4U Newsletter Group Boxing

Now that the the days are getting longer Spring is a great time of the year to come to our Group Boxing sessions. With a mix of speed & power & kick-boxing combos you'll get great all over body workout.

Check out our session times & join us whenever you can. Cost is $110.00 for 10 sessions or $15.00 a session. 10 session cards may be used for Group Boxing & Group Training & you'll only pay for the first 2 sessions that you attend in any week.

Fitness 4U Newsletter Group Training

Why be cooped up in a gym when you can join our Group Training sessions in the Great Outdoors?

Let our experienced trainers motivate and help you fast-track your fitness and tone-up before Summer.

Sessions are suitable for all fitness levels and include cardio, toning and strength exercises.

Check out our session times & join us whenever you can. Cost is $110.00 for 10 sessions or $15.00 a session. 10 session cards may be used for both Group Boxing and Group Training sessions and you only pay for the first two sessions that you attend in any one week.

Fitness 4U Newsletter Personal Training

If you want to fast-track your fitness for a specific occasion then let one of our experienced Personal Trainers help you. You can even round up a friend ot two for small goup personal training.

One of the benefits of doing Personal Training with Fitness 4 U is that you can attend all of our Group Boxing & Group Training sessions free & Boot Camps at half-price whch means that you can obtain your fitness goals even faster. For further information go to the Personal Training link of our website or call us on 1300 367 703.

Fitness 4U Newsletter Corporate Training

These days many businesses are becoming increasingly aware of the benefits of a healthy worforce. One of the most effective ways of doing this is to implement regular & ongoing fitness programs for employees. Fitness 4 U has been conducting fitness programs for some of Brisbane's leading companies for over 8 years. If hear that your work place is considering organising a fitness program please let us know.

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