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   November 2011 e-News

Have you seen the movie "The Bucket List?" It's about two men who decide to make a list of the things they would like to do before they die.  I'm sure that we all have our own personal bucket list, which for many of us includes going on adventure holidays in popular as well as remote areas of the world. 

Fitness 4 U is pleased to endorse Icon Adventures who specialise in organising action-packed adventure holidays. Why not make your personal fitness goal to tackle the great walking trails of the world? You don't need to be an experieced adventurer, just adventurous! Each tour is led by an experienced Australian host & guided by professional locals. Upcoming 2012 Adventures include:  

Kokoda: Jun 23, Jul 5, Aug 18
French Pyrenees: Jul 8
West Papua: 30 Jul
Kilimanjaro: Aug 18
Ethiopia: Nov 12

We'd love to organise a Fitness 4 U group to walk the Kokoda Trail. For further information about any of these adventure holidays visit: www.iconadventres.com or call Laura (07) 3162 8500

Fitness 4U Newsletter Nov/Dec Boot Camps - Last before Christmas

It's hard to believe that we're nearly at the end of another year & that our next round of Boot Camps will be our last for 2012.

With the advent of the Christmas & New Year holidays it's inevitable that most of us will eat & drink a little more than normal & consequently gain an extra kilo or two. Rather than succumb to the inevitable why not take pre-emptive action & bank some calorie credits by signing up to one of our Nov-Dec Boot Camps? You'll be able to eat that Christmas pudding with a clear conscience. See session details below.

Ashgrove Sports Ground (Mon & Wed 5.30am) Nov 21, 23, 28, 30, Dec 5, 7, 12, 14

Botanic Gardens, City (Mon & Wed 5.30pm) Nov 21, 23, 28, 30, Dec 5, 7, 12, 14

Anzac Park, Toowong (Tues & Thurs 5.30am) Nov 22, 24, 29, Dec 1, 6, 8, 13, 15

Whites Hill Reserve, Coorparoo (Tues & Fri 5.30am) Nov 22, 25, 29, Dec 2, 6, 9, 13, 16

Shaw Park, Kalinga (Tues & Fri 5.30am) Nov 22, 25, 29, Dec 2, 6, 9, 13, 16

Botanic Gardens, City (Thurs & Tues 6.00am) Nov 24, 29, Dec 1, 6, 8, 13, 15, 20

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

Please click  to enrol.

Fitness 4U Newsletter Trainer Profile - Dena

November's Trainer's profile is our ageless Dena, who has been passionate about fitness for over 20 years. Dena loves training in the Great Outdoors & receives great pleasure in instructing clients & seeing them improve their fitness.

Dena regards fitness as a lifestyle choice & believes that when we exercise regularly it becomes an automatic part of our life. "Sure you may feel out of your comfort zone when doing some exercises," says Dena, "but the short-term pain is well worth the long-term results".

Setting regular fitness goals is important to Dena. Recently she participated in & finished her first half-marathon which gave her a real sense of achievement. Dena's exercise goal for 2012 is to participate in the Oxfam Trail walk.

Dena runs our Boot Camp sessions at Kalinga.

Fitness 4U Newsletter Recipe of the Month - Chicken Parmigiana

Feed a family of 4 in only 20 mins with this mouth watering dinner for only $13.80 or $3.45 a serve.

Ingredients (serves 4)

4 x 150g skinless chicken breast fillets
Olive Oil cooking spray
60g baby spinach leaves
400g jar thick Italian tomato sauce
1/2 cup grated light Mozzarella 25% less fat cheese
Green salad, to serve
Crusty bread, to serve

Step 1 Preheat oven to 180C. Put chicken breast fillets onto a flat surface & spray with olive oil. Season with freshly ground black pepper. Heat a non-stick frying pan over medium heat. Add 2 chicken fillets & cook for 3 minutes on each side or until cooked through. Transfer to a large plate & cover to keep warm. Cook remaining fillets.

Step 2 Put cooked chicken breasts onto a baking tray. Top with spinach leaves & tomato sauce. Sprinkle with cheese. Place in oven for 5-8 minutes or until cheese has melted. Serve immediately with green salad & crusty bread.

Nutrition Information per serve
Energy: 1,640 kj (396 calories)
Protein: 42g
Fat: 13g (Saturated Fat: 5g)
Carbohydrates: 25g (Sugars 9g)
Dietary Fibre: 3g
Sodium: 650mg
Calcium: 200mg
Iron: 2.5mg

Fitness 4U Newsletter Exercise of the Month - Boxing

Fitness 4 U conducts several boxing sessions a week & there's a very good reason for that. Arguably there's no better combined cardio & strength exercise than boxing. 

Weight loss, increased agility & coordination, fat-burning, muscle tone, stress relief & greater fitness all result from boxing. Boxing is not all about arms; it's  cardio workout for the whole body. Add some kicking & you'll also be toning your butt, legs & abs. There's no need to worry about bulking up, boxing is highly repetitive so you'll see tone rather than building muscle. Working at high intensity you can expect to burn well in excess of 2,100 kj in a one-hour work-out.

We often get bike-fit & run-ft people come to our boxing sessions but many of them, after a few minutes of boxing are totally spent because they are not used to that type of intensive training.

So what are you waiting for? Put on some boxing gloves, turn up the Rocky music & burn fat big time.

Click onto the the following link for details of all of our boxing sessions: http://www.fitness4u.net.au/group-boxing-brisbane

Fitness 4U Newsletter Brisbane City Council Free or Low Cost Sessions

During the month of November Fitness 4 U is conducting several exciting fitness sessions throughout Brisbane on behalf of the Brisbane City Council. Attending these low-cost or free sessions is a great way to compliment your existing fitness programs. There is no need to book, just come along whenever you can.

Rocks Riverside Park, Counihan & 17 Mile Rocks Rds, 17 Mile Rocks (meet playground)
Nov 1, 8, 15, 22, 29 (Tues 5.45am - 6.45am) Interval Fitness Training (free)

McCaskie Park, Blamey St, Kelvin Grove (meet picnic area)
Nov 1, 8, 15, 22 (Tues 5.45am - 6.45am) Boxing 4 Fitness ($5.00)

Tillack Park, Blackberry St, Mansfield (meet playground)
Nov 3, 10, 17, 24 (Thur 5.45am - 6.45am) Interval Fitness Training ($5.00)

Corbie St Park, Corbie St, Ashgrove (meet Raleigh Pde)
Nov 3, 10, 17, 24 (Thur 5.45am - 6.45am) Interval Fitness Training ($5.00)

Brisbane Corso Reserve, Brisbane Corso, Yeronga (meet playground)
Nov 3, 10, 17, 24 (Thur 9.00am - 9.45am) Power Walking ($3.00)

Robertson Park, Indooroopilly Rd, Taringa (meet basketball court)
Nov 4, 11, 18, 25 (Fri 9.30am - 10.30am) Boxing 4 Fitness ($5.00)

Whites Hill Reserve, Boundary Rd, Coorparoo (meet basketball court)
Nov 4, 11, 18, 25 (Fri 9.30am - 10.30am) Boxing 4 Fitness ($5.00)

Jubilee Hall, Jubilee Tce, Bardon (meet hall)
Nov 4, 11, 18, 25 (Fri 11.30am - 12.15pm) Steady Steps for Seniors ($5.00)

Keating Park, Belgrave Rd, Indooroopilly (meet playground)
Nov 4, 11, 18, 25, Dec 2, 9  (Fri 9.45am - 10.30am) Mums & Bubs Fitness Session ($5.00)

Murarrie Recreational Reserve, Wynnum Rd, Murarrie (meet playground)
Nov 5, 12, 19, 26 (Sat 7.00am - 8.00am) Weight Loss Challenge (free)

McCook Park, Finsbury St, Newmarket (meet playground)
Nov 5, 12, 19, 26, (Sat 7.00am - 8.00am) Weight Loss Challenge (free)

Kangaroo Point Park, River Tce, Kangaroo Point (meet cafe)
Nov 7, 14, 21, 28 (Mon 6.00am - 7.00am) Group Fitness Circuit ($5.00)

Fitness 4U Newsletter Motivational Quotes

"The future depends on what we do in the present ." - Mahatma Ghandi

"It is better to fall short of a high mark then reach a low one" - H. C. Payne

"The virtue lies in the struggle not the prize" - Richard Milnes

Fitness 4U Newsletter Group Training - Brisbane's Best Outdoor Sessions

This is a great time of the year for outdoor fitness training & we reckon our sessions are the best in Brisbane. With motivating  trainers & a combination of cardio & strength exercises we guarantee you a great work-out.

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.

Fitness 4U Newsletter Personal Training - Let us help you achieve your goals

If you're looking to achieve specific fitness goals then you should receive Personal Training from one of our experienced & motivating Personal Trainers.

If you want Personal Training but think that you can't afford it let us know because we can team you with others with similar fitness goals & reduce the cost.

Receive Personal Training with Fitness 4 U & you can attend all of our Group Boxing & Group Training sessions free & Boot Camps at half-price. For further information go to the Personal Training link of our website or call us on 1300 367 703.

Fitness 4U Newsletter Corporate Training - Increase workplace morale

Fitness 4 U has a number of great corporate fitness programs available including 8 Week Weight Loss Challenge, The Biggest Winner as well as general fitness sessions.

With Christmas approximately 8 weeks away, now is the perfect time to implement our 8 Week Weight Loss Challenge in your workplace. If not now, what about early in the New Year? Contact us for further information.

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