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   February 2012 e-News

Well the year has truly started with a bang, with all our sessions now back in full swing. We took the opportunity over the break to design some great new sessions for Bootcamp, Group Training & Boxing that challenge you in new and exciting ways. We have already been testing you with sessions like Killer Countdown and Filthy Fifty and we have plenty more up our sleeves. You want variety, challenges and increased fitness then we have got it all wrapped up for you, all you have to do is turn up. What could be easier?

Please note that all future boxing sessions at Kangaroo Point will be held on the Mosaic Square, which is located at the bottom of the cliffs in the BBQ Picnic area. There's plenty of parking at the top of the cliffs.

Fitness 4U Newsletter Feb Boot Camps - Real Results Fast

If you haven’t done a Boot camp with us or haven’t done one for a while why not grab a friend and join the February round. It’s a good time to train as there’s still plenty of light, it’s not as hot and life is less hectic after the holidays. With new programmes in place it’s a good chance to re-visit our sessions and make exercise part of your everyday.

Great Workout - Great Trainers- Great Variety- Great Value- Free Group Boxing &  Group Training

February Boot Camps

Ashgrove Sports Ground, Ashgrove (Mon & Wed 5.30am)
Feb 6, 8, 13, 15, 20, 22, 27, 29

Botanic Gardens, City (Mon & Wed 5.30pm)
Feb 6, 8, 13, 15, 20, 22, 27, 29

Whites Hill Reserve, Coorparoo (Tues & Fri 5.30am)
Feb 7, 10, 14, 17, 21, 24, 28, Mar 2

Anzac Park, Toowong (Tues & Thurs 5.30am)
Feb 14, 16, 21, 23, 28, Mar 1, 6, 8

Shaw Park, Kalinga (Tues & Fri 5.30am)
Feb 7, 10, 14, 17, 21, 24, 28, Mar 2

Botanic Gardens, City (Thurs & Tues 6.00am)
Feb 14, 16, 21, 23, 28, Mar 1, 6, 8


Fitness 4U Newsletter Winner of Boot Camp or 10 Group Boxing/Training Sessions

Thanks to all who took the time to like us on Facebook and add their comments.

As promised we have conducted a draw for all those who liked our page and the winner of a 10 session Group Training/Boxing card is…………Susanne Goldie

Fitness 4U Newsletter Icon Adventures

Get fit... then get going!

Make walking the Kokoda Track your personal fitness goal for 2012.

Motivate yourself to reach your personal fitness goals with an Icon Adventures Kokoda Trail Trek.

This remarkable adventure will test your fitness and endurance; are you up to the challenge?

Trek departs Brisbane 5th July 2012.

Contact Laura 07 3162 8500 for more details.


Fitness 4U Newsletter Trainer Profile - Paloma

Paloma has just returned to work for us having taken the last twelve months off to look after her beautiful twin babies. Despite this hectic workload Paloma is back, fit, keen and firing up our Shaw Park Bootcampers. For those that have been training with us for a little while you may remember the image of Paloma, seven months pregnant (with twins) conducting Bootcamps in the pouring rain.

To stay fit Paloma enjoys boxing, running (current sights set on the 2012 Sydney City to Surf) and doing pilates. As the mother of one year old twins she can see the benefits of having great core strength and that is something she shares with all her clients.
In her spare time Paloma also enjoys going to the beach, lunching with friends (unfortunately happening less since the babies) and drinking champagne (also happening less since the babies).
During the early 2000's she spent four years living it up in London and so is very used to getting up when it is dark and cold.

Paloma’s exotic looks come from being  half Spanish and half Filipino but she is 100% Australian - to prove my allegiance my twins were born on Australia day
Having always lived on the north side of the Brisbane River, in true Brisbane style, it is unlikely that those living on the south side with cross paths with her except that is if you meet on neutral ground, the city. Welcome back, Paloma!!!!!!

Fitness 4U Newsletter Recipe of the Month - Stir Fried Noodles with Chilli Prawns

Stir Fry Noodles with Chilli Prawns

600g Hokkien noodles
15 (750g) large uncooked prawns
1 tablespoon peanut oil
400g baby bok choy
2 tablespoons sweet chilli sauce
¼ cup (60m) chicken stock
2 tabespoons lime juice
1 glove garlic, crushed

Pour boiling water over noodles in large heatproof bowl; separate noodles with fork, drain. Shell and devein prawns, leaving tails intact.
Heat oil in wok or large pan; stir-fry prawns until just changed in colour. Add noodles, bok choy and combined remaining ingredients; stir-fry until bok choy just wilts and prawns are cooked through.
SERVES 4 to 6

Try this quick and delicious recipe after training.

Fitness 4U Newsletter Exercise of the Month - Bench Press

Muscles Used/ Joint Actions
Chest, Triceps & Shoulders
Compound movement involving flexion/ extension of elbows and shoulder

Choose a weight that you can comfortably lift for 10-12 reps, this may take a bit of experimentation to get right but pay attention to how you feel at the end of the set. Lie down on the bench, with feet on the floor for better stability, however if you have trouble reaching the floor you can place your feet on the bench.  Using barbell or dumbbells pull abs in tight (bellybutton to spine) and flatten lower back to the bench. Start with the bar/weights directly over your chest with your elbows at 90 degree angles. Press arms straight without locking your elbows, then lower the weight back to the starting position. Repeat for 1 to 3 sets of 10-12 repetitions, with a 20-30 second rest between sets. Use enough weight/resistance that you can ONLY complete the desired number of repetitions. Don’t be afraid to increase the weight as your body finds the exercise easier and don’t be afraid to increase or decrease the weights between sets if you are finding the exercise too easy or difficult.

Key Training Points
• Elbows out to side
• Extend arms fully
• Hands above chest in elevated position

Training Errors
• Lack of control
• Wobbly movement
• Uneven movement

Fitness 4U Newsletter Brisbane City Council Feb/ Mar Free & Low Cost Sessions

Many of our regulars have been participating in the sessions we are conducting on behalf of the Brisbane City Council in addition to their normal classes. Please let your family, friends and colleagues know about these sessions and feel free to come along and try something new.

Weight Loss Challenge (Free): Jan 31, Feb 7, 14, 21, 28 (Tues 5.45 - 6.45am)
Jindalee Park, Jindalee (meet Playground)
Weight Loss Challenge (Free): Feb 1, 8, 15, 22, 29 (Wed 5.45 - 6.45am)
Rocks Riverside Park, 17 Mile Rocks (meet Playground)
Weight Loss Challenge (Free): Feb 2, 9, 16, 23, Mar 1, 8 (Thur 5.45am - 6.45)
Teralba Park, Everton Park (meet Playground)
Weight Loss Challenge (Free): Feb 2, 9, 16, 23, Mar 1, 8 (Thur 5.45am - 6.45)
Langlands Park, Stones Corner (meet Playground)
Mums & Bubs Fitness ($5): Feb 1 - Mar 28 (Wed 9.30am - 10.30am)
Pioneer Crescent Park, Bellbowrie (meet playground)
Move it Baby Boomers ($3): Feb 2, 9, 16, 23 (Thurs 8.00am - 8.45am)
Langlands Park, Greenslopes (meet Panitya St)
Mums & Bubs Fitness ($5): Feb 3 - Mar 30 (Fri 9.45am - 10.30am)
Keating Park, Indooroopilly (meet playground)
Power Walk to Fitness ($3): Feb 6, 13, 20, 27 (Mon 8.00am - 8.45am)
Anzac Park, Toowong (meet flying fox)
Mums & Bubs Fitness (Free): Feb 6 - Mar 26 (Mon 9.30am - 10.30am)
Murarrie Recreational Reserve, Murarrie (meet at skate park)
Fitness 4 Seniors ($5): Feb 6, 13, 20, 27 (Mon 11.30am - 12.15pm)
Spring Hill Hall, Love St, Spring Hill
Kick-boxing Circuit ($5): Mar 1, 8, 15, 22, 29 (Thur 5.45am - 6.45am)
Beryl Roberts Park, Coopers Plains (meet playground)
Fit After 50 ($3): Mar 1, 8, 15, 22, 29 (Thur 9.00am - 9.45am)
Fehlberg Park, Fairfield (meet Veneer Rd)
Boxing 4 Fitness ($5): Mar 1, 8, 15, 22 (Thur 12.15pm - 1.00pm)
Botanic Gardens, City (meet Albert St Gates)
Well Balanced Seniors ($5): Mar 2, 9, 16, 23, 30 (Fri 11.30am - 12.15pm)
Spring Hill Hall, Love St, Spring Hill
Move it Baby Boomers ($3): Mar 3, 10, 17, 24: (Sat 8.30am - 9.15am)
Wittonga Park, The Gap (meet car park)
Steady Steps for Seniors ($5): Mar 5, 12, 19, 26 (Mon 11.30am - 12.15pm)
Ithaca Hall, Cnr Enoggera & Kennedy Tce, Red Hill
Boxing 4 Fitness ($5): Mar 6, 13, 20, 27 (Tues 5.45am - 6.45am)
Dunlop Park, Corinda (meet playground)
Kick-boxing Circuit ($5): Mar 7, 14, 21, 28 (Wed 9.45am - 10.45am)
Neal Macrossan Park, Paddington (meet playground)
Group Fitness Circuit ($5): Mar 7, 14, 21, 28 (Wed 6.00pm - 7.00pm)
Kangaroo Point Park, Kangaroo Point (meet café)

Fitness 4U Newsletter Quotes to Motivate you in the New Year

The Old Year has gone. Let the dead past bury its own dead. The New Year has taken possession of the clock of time. All hail the duties and possibilities of the coming twelve months!
- Edward Payson Powell

Cheers to a new year and another chance for us to get it right. - Oprah Winfrey

Fitness 4U Newsletter Group Training - Exercise in the Great Outdoors

If you have been participating in our training sessions through the Brisbane City council programme or as part of a Corporate session why not give our Group Training sessions a go? You have already eliminated the unknown; you’ve met the trainers and experienced what we have to offer. Being outdoors allows us the opportunity to provide a truly different session every day we train. From weights, boxing, equipment free sessions, buddy, group and individual challenges you will never get bored.

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 Group Boxing - Change it up

Great news!!! We are back on the Mosaic square at Kangaroo Point and enjoying the cool breezes that being beside the river offers.  Why not mix up your exercise and head to one of our Boxing sessions during the week and learn some of the more challenging combinations that will have you kicking & punching your way to a healthier lifestyle.
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.
Click here for session details.

Fitness 4U Newsletter Personal Training - Get Motivated

You love our sessions but the times and locations no longer suit you? Personal Training is a perfect option for you. Whether you do it on your own or grab a small group of like-minded friends together, we come to you with all the equipment and motivation you need to get back into the exercise sessions that you love. Some of our current sessions have grown from what began as a small personal training session. Who knows, if you can generate enough interest we could expand into your area at a time and location that suits you.
Click here for more information.

Fitness 4U Newsletter Corporate Training for a Healthy Workplace

Let us help you build a healthier workplace with Corporate training. What better way to build camaraderie then to have your employees participate in Corporate training sessions with Fitness4U. There is no boss here, just all the staff working together, competing with each other and sharing a mutual dislike of burpees, hill sprints, drop and runs despite the business hierarchy. Our sessions are designed to challenge everyone while still allowing participation no matter what your fitness level. With any luck, the person who has been giving you grief all day may just happen to be the one you get to box with at this afternoon’s boxing session.
Participating employees of our corporate clients can attend our Group Training & Group Boxing sessions free & Boot Camps at half-price.

Click here to read what our clients are saying about us.

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