Over the next few weeks there will be numerous Christmas & New Year parties & dinners to attend & by the time January comes around, most of us will be ready to burn off some of those extra kilojoules that we'll have consumed.

Like most people you'll probably make a number of New Year's resolutions & it's a fair bet that losing weight, toning up or getting fit will be somewhere near the top of the list. If so, then make a note of Jan 9 because that's the starting date of our first Boot Camp session for 2012. Please see details below. We understand that a lot of people take holidays in January & so if you want to sign-up but know that you can't make all of the sessions we'll pro-rata the cost.

Ashgrove Sports Ground (Mon & Wed 5.30am) Jan 9, 11, 16, 18, 23, 25, 30, Feb 1

Botanic Gardens, City (Mon & Wed 5.30pm) Jan 9, 11, 16, 18, 23, 25, 30, Feb 1

Anzac Park, Toowong (Tues & Thurs 5.30am) Jan 10, 12, 17, 19, 24, 31, Feb 2, 7

Whites Hill Reserve, Coorparoo (Tues & Fri 5.30am) Jan 10, 13, 17, 20, 24, 27, 31, Feb 3

Shaw Park, Kalinga (Tues & Fri 5.30am) Jan 10, 13, 17, 20, 24, 27, 31, Feb 3

Botanic Gardens, City (Thurs & Tues 6.00am) Jan 10, 12, 17, 19, 24, 31, Feb 2, 7

Cost:
$160.00 - New Boot Campers
$140.00 - Previous Boot Campers
$120.00 - Back-up (Dec) Boot Campers

Please click  to enrol.

All you have to do to enter is Like our Facebook Page & post 10,000 words or more ( I like praise!) on your wall why you like training with Fitness 4 U. OK I'll settle for 50 words or less. The best response judged by Humble Ron will win their choice of 10 Group Boxing/Group Training sessions or 8 Boot Camp sessions. Cut off date December 31.

Group Training & Group Boxing sessions will continue as normal up to & including Christmas Eve. During the Christmas - New Year period sessions will be held as follows.

Dec 25 (Sun) - No Sessions
Dec 26 (Mon) - No Sessions
Dec 27 (Tues) - No Sessions
Dec 28 (Wed) - Ashgrove Group Training 5.30am - 6.30am
Dec 29 (Thur) - No Sessions
Dec 30 (Fri) - Whites Hill Group Training 5.30am - 6.30am
Dec 30 (Fri) - Ashgrove Group Training 5.30am - 6.30am
Dec 31 (Sat) - Anzac Park Group Training 7.00am - 8.00am
Jan 1 (Sun) - No Sessions
Jan 2 (Mon) - Ashgrove Group Training 6.30am - 7.30am
Jan 3 (Tues) - Normal Sessions Resume

Please Note
As from Mon Jan 9 all Group Boxing sessions at Kangaroo Point will be held at the bottom of the cliffs on the Mosaic Square (in the picnic area).

Ah Sciobhan, where do we begin? What about irritant, pain in the butt, demanding, bossy. That's a pretty good start I reckon. Sciobhan has been working with me or should I say I've been working for Sciobhan  for over 3 years and in her mind that's far too short. "I only wish that I had worked with you many years before," she constantly tells me. As for me, well working with Sciobhan is kinda like being on Death Row - you're always hoping for a reprieve but it never comes - she keeps bobbing up, tormenting me. Three years ago and I don't think it's a coincidence I had a full head of hair, flowing blonde locks & now look at me!

Would you believe that Sciobhan has been involved in sports her entire life? No, I didn't think you would, me neither. Well she has and according Sciobhan, who describes herself as Brisbane's Best Personal Trainer she  has over the years accumulated "a string of sporting achievements" - a string of about 1 millimetre long I'm thinking. Sporting achievements??? Let me guess, 3rd Reserve for Ashgrove under 6 netball team? Orange Girl for Little Athletics? 

From a young age Sciobhan was involved in athletics. She won her Year 9 school cross country (that's really testing her credibility - have you seen her run?) - it must have been a pupil free day & no one else showed up. No that can't be right because all those years ago there was no such thing as a  pupil free day!

I have heard from unreliable sources (guess who?) that Sciobhan later went on to participate in the 1982 Brisbane Commonwealth Games* - yea Sciobhan, but doing what? Sciobhan recently shared a great sporting achievement with her son, Connor who took a hat trick playing cricket. Taking a hat trick is a family tradition because apparently Sciobhan also did exactly the same thing some 50 years before. Surely this remarkable sporting double will go down in the annals of history as one of Australia's greatest Mother & Son sporting achievements.

When Sciobhan was barely out of nappies (aged 5) she took to the dance floor like a cat to water. Being from Irish stock it was little wonder that she started Irish dancing classes, although true to form even from an early age Sciobhan, always taking the contrary view argued that she wanted to do Scottish dancing. Sciobhan developed her skills so rapidly that she represented Queensland in the Australian Irish Dancing Championships a number of times and in her final appearance "danced" away with fourth place. That's good Sciobhan, a pity though that there were only four participants. State Labour MP, Kate Jones was her partner at the time but please don't hold that against her - Kate I'm talking about. My spies tell me that even in her twilight years, Sciobhan given the right circumstances (about 3 glasses of wine will do it) doesn't need much encouragement to leap up on a table and do a mean Irish Jig. 

Sciobhan's commitment to sport is evidenced by the fact that she actually postponed her honeymoon in order to compete in the grand final of a netball competition which her team won. What she's not saying though is that she needed the extra time to convince Col not to do a runner before the Big Day or Night or whatever........ 

Sciobhan doesn't mind the odd bit of praise, well to be honest a whole heap of praise - talk about being needy. It's true that Sciobhan and I don't always agree on things, in fact to be honest we never agree on anything but we hang in there.....just.

When credit is due it should be given & I have to admit that Sciobhan does have some redeeming qualities. She is extremely reliable with a great sense of humour - she laughs at my jokes! Sciobhan is an outstanding trainer & juggles wonderfully well her life as a trainer, wife and mother. 

Sciobhan is passionate about fitness and apart from spending time with me likes nothing better that sharing her passion and fitness skills with others. Sciobhan is also very patient with me as I can be demanding from time to time..... No Ron, No! Everyone who trains with Sciobhan has only positive things to say about her. So there we have it: The Gospel of Sciobhan according to Saint Ron.

* I was involved in the opening ceremony
 

If you're wondering what to buy for family & friends this Christmas? Why not give a gift that is both beneficial & life changing. Fitness 4 U Gift Certifciates will do just that. Gift Certificates are available from $95.00 & can be used for Personal Training, Boot Camps, Group Training & Group Boxing. Please e-mail havefun@fitness4u.net.au for further details.

This is a healthy snack to to share with friends. Preparation time is only 10 minutes.

Ingredients
2 beetroots (steamed until tender)
2 tsp Red Wine Vinegar
200g tub Australian reduced fat natural yoghurt
1 tbsp finely chopped chives
Freshly ground black pepper (to taste)

Instructions
1. Remove skin from beetroot and chop. Blend in a food processor with vinegar until smooth. Stir in yoghurt, chives and pepper.

2. Refrigerate until required

Notes
Serve dips accompanied with fresh wholemeal pita bread or vegetable sticks (capsicum, celery, carrots, asparagus etc)

1. Reverse crunches work the lower portion of your abdominals.

2. Start by lying on your back with your legs perpendicular to the ground, knees very slightly bent and feet in the air, crossed at the ankles.

3. Keep your arms on the floor next to you or place them comfortably behind your head.

4. Rest your head on the floor, relax your shoulders and keep your back straight.

5. Slowly lift your hips 2 to 5 centimetres off the floor, which will raise your legs. Avoid rolling your hips backward and thus bending your back.

6. Hold this position for just a moment. Squeeze your abdominal muscles and keep your head and shoulders flat against the floor.

7. Slowly lower your hips back to the floor.

In January Fitness 4 U is conducting many free or low cost fitness sessions on behalf of the Brisbane City Council. Among these in early January are 8 Week Post Christmas Challenges which is very timely.  Attending these sessions is a great way to compliment your existing fitness program. There is no need to book, just come along whenever you can.

Kulgan Park, Kelvin Grove (meet end Maidstone St)
Jan 5, 12, 19, 26 (Thur 8.00am - 8.45am): Power Walking to Fitness ($3)

Grinstead Park, Alderley (meet playground)
Jan 6, 13, 20, 27 (Fri 8.15am - 9.00am): Boxing 4 Fitness ($3)

Ashgrove Sports Ground, Ashgrove (meet Clubhouse)
Jan 6, 13, 20, 27 (Fri 9.30am - 10.30am): Core Strength Fitness ($5)

Gregory Park, Paddington (meet Basketball Court)
Jan 9, 16, 23, 30 (Mon 8.00am - 8.45am): Super Fitness ($3)

Ashgrove Sports Ground, Ashgrove (meet Clubhouse)
Jan 9 (Mon 9.15am - 10.00am): Dodge Ball 4 Kids ($2)

CB Mott Park, Holland Park (meet Playground)
Jan 9 (Mon 9.00am - 9.45am): Boxing 4 Kids ($2)

Jubilee Hall, Bardon (meet Hall)
Jan 9, 16, 23, 30 (Mon 11.30am - 12.15pm): Well Balanced Seniors ($5)

Jindalee Park, Jindalee (meet Playground)
Jan 10 - Feb 28 (Tues 5.45am - 6.45am): 8 Week Post Christmas Challenge (Free)

Bowman Park, Bardon (meet Car Park)
Jan 10 (Tues 9.00am - 9.45am): Boxing 4 Kids ($2)

Dutton Park, Dutton Park (meet Playground)
Jan 10 (Tues 9.00am - 9.45am): Dodge Ball 4 Kids ($2)

Rocks Riverside Park, Seventeen Mile Rocks (meet Playground)
Jan 11 - Feb 29 (Wed 5.45am - 6.45am): 8 Week Post Christmas Challenge (Free)

Anzac Park, Toowong (meet Flying Fox)
Jan 11 (Wed 9.00am - 9.45am): Fun Fitness Circuit 4 Kids ($2)

CP Bottomley Park, Norman Park (meet cnr Adina & Milsom)
Jan 11 (Wed 9.00am - 9.45am): Fun Fitness Circuit 4 Kids ($2)

Teralba Park, Everton Park (meet Playground)
Jan 12 - Mar 8 (Thur 5.45am - 6.35am): 8 Week Post Christmas Challenge (Free)

Langlands Park, Stones Corner (meet Playground)
Jan 12 - Mar 8 (Thur 5.45am - 6.45am): 8 Week Post Christmas Challenge (Free)

Wittonga Park, The Gap (meet Car Park)
Jan 12 (Thur 9.00am - 9.45am): Dodge Ball 4 Kids ($2)

Whites Hill Reserve, Coorparoo (meet Basket Ball Court)
Jan 12 (Thur 9.00am - 9.45am): The Great Race 4 Kids ($2)

McCook Park, Newmarket (meet Playground)
Jan 13 (Fri 9.00am - 9.45am): Boxing 4 Kids ($2)

Langlands Park, Stones Corner (meet Playground)
Jan 13 (Fri 9.00am - 9.45am): Dodge Ball 4 Kids ($2)

Guyatt Park, St Lucia (meet Playground)
Jan 13 (Fri 9.00am - 9.45am): Fun Fitness Circuit 4 Kids ($2)

Dorrington Park, Ashgrove (meet Playground)
Jan 16 (Mon 9.15am - 10.00am): The Great Race 4 Kids ($2)

Kangaroo Point Park, Kangaroo Point (meet Cafe)
Jan 16 (Mon 9.00am - 9.45am): Boxing 4 Kids ($2)

Lanham Park, Grange (meet Car Park)
Jan 17 (Tues 9.00am - 9.45am): Dodge Ball 4 Kids ($2)

Orleigh Park, West End (meet cnr Orleigh & Morry Sts)
Jan 17 (Tues 9.00am - 9.45am): Boxing 4 Kids ($2)br />

McCaskie Park, Kelvin Grove (meet Park Gym Equipment)
Jan 18 (Wed 9.00am - 9.45am): Fun Fitness Circuit 4 Kids ($2)

Hawthorne Park, Hawthorne (meet Basketball Court)
Jan 18 (Wed 9.00am - 9.45am): Dodge Ball 4 Kids ($2)

Dunmore Park, Auchenflower (meet Playground)
Jan 19 (Thur 9.00am - 9.45am): Boxing 4 Kids ($2)

Regent Park, Cannon Hill (meet Playground)
Jan 19 (Thur 9.00am - 9.45am): Dodge Ball 4 Kids ($2)

Melrose Park, Wooloowin (meet Playground)
Jan 20 (Fri 9.00am - 9.45am): Fun Fitness Circuit 4 Kids ($2)

Chester Park, Mt Gravatt East (meet end Ginahgulla St)
Jan 20 (Fri 9.00am - 9.45am): Dodge Ball 4 Kids ($2)

Jack Cook Memorial Park, Taringa (meet under cover area
Jan 20 (Fri 9.00am - 9.45am): Boxing 4 Kids ($2)

"People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas".  - Author Unknown

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.

If you're wanting to inrease your cardio fitness & tone up at the same time then make our Group Boxing sessions a regular part of your fitness program. With a mix of speed & power combos plus kick-boxing we guarantee you a great all over body workout.

Cost is $110.00 for 10 sessions or $15.00 a session. Ten session cards may be used for both Group Boxing and Group Training sessions and you only pay for the first two sessions in any week.

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

Our Personal Training clients 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.

Early in the New Year is a great time for companies to commence a fitness program. Fitness 4 U has a number of corporate fitness programs including an 8 Week Weight Loss Challenge, The Biggest Winner as well as general fitness sessions. Speak to your Human Resources apartment & book us in.

Please e-mail havefun@fitness4u.net.au for further information.