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   March 2012 e-News

What a great month we've had with everyone taking advantage of the warmer weather to get out and about in the great outdoors.

What is on later this year? Getting married? School reunion?  Running a marathon? Overseas adventure holiday? Whatever it is and whatever your goal, we are here to assist. The variety of our sessions makes it easier to keep coming back. We are always seeking out new and exciting ways to challenge you and your fitness levels. Let us  help you achieve your goal.

Fitness 4U Newsletter March Boot Camps - Keep the Momentum Going

Sign up for our March Bootcamps for the quickest and best way to get in shape.

You've started the year well. You are feeling fitter, faster & stronger. Now is the time to mix it up a bit and try one of our Bootcamps. There is no point wondering, am I fit enough? Try it yourself. Who knows, you may even get hooked!!!!!!!!!!

VARIETY- Every Session Different- Boxing- Intervals-Running- New Challenges Every Week

March Boot Camps

Ashgrove Sports Ground, Ashgrove (Mon & Wed 5.30am)
Mar 5, 7, 12, 14, 19, 21, 26, 28

Botanic Gardens, City (Mon & Wed 5.30pm)
Mar 5, 7, 12, 14, 19, 21, 26, 28

Whites Hill Reserve, Coorparoo (Tues & Fri 5.30am)
Mar 6, 9, 13, 16, 20, 23, 27, 30

Anzac Park, Toowong (Tues & Thurs 5.30am)
Mar 13.15. 20. 22, 29, Apr 3, 5

Shaw Park, Kalinga (Tues & Fri 5.30am)
Mar 6, 9, 13, 16, 20, 23, 27, 30

Botanic Gardens, City (Tues & Thurs 6.00am)
Mar 13, 15, 20, 22, 29, 29, Apr 3, 5


Fitness 4U Newsletter Trainer Profile - Pauline

Pauline, our trainer of the month moved to Brisbane about four years ago from New Zealand. She is married with 3 children aged 10-16 and yes, she is old enough for that. She started training regularly with Fitness4U and met a great group of people from which she has formed great friendships.

Seeing great potential in Pauline as a trainer, I convinced her to complete her Certificate III and IV in personal training and she has never looked back.

Pauline conducts our bootcamps at Botanical Gardens PM & Anzac Park at Toowong and her sense that no exercise is too hard, no run is too far and no hill is too steep has resulted in many fit participants emerging from her bootcamps. Given that she enjoys standing in the pouring rain (it reminds her of home) and her favourite exercises are burpee push ups followed by bear crawls, is it any wonder she has a reputaion as a hard task master.

Seven years ago she fell in love with the benefits of regular exercise after a trainer convinced her to do an 8 week challenge. This resulted in her losing 13kg and lead her to the realisation that she could do these things. Her attitude is no nonsense and she believes you're never too old or unfit to reap the benefits of regular training.

Fitness 4U Newsletter New Group Training Session - Centenary Suburbs

We are pleased to advise that from Monday 5 March 5.45am - 6.45am we'll be conducting a new weekly Group Training session at Jindalee Boat Ramp Park (Mount Ommaney Rd, Jindalee). Please meet at the playground. Cost will be the same as our other Group Training and Group Boxing sessions i.e. $110.00  for 10 sessions or $15.00 a session. If you plan to attend but haven't previously completed an online Group Training or Group Boxing enrolment form please go to the Group Training link of our website and do so.

Fitness 4U Newsletter What's This Button Do?

If you want to know what's happening with Fitness4U, click on the breaking news button on our website. Here you'll find the dates of upcoming Bootcamps and Brisbane City Council sessions along with any changes to session details. Check it out if you are unsure if a session may be cancelled due to rain.

Fitness 4U Newsletter Challenge of the Month

I'm training regularly, eating well but not having any success losing weight.

Sound familiar?

Are you really eating well or are there the odd snacks and drinks that we would rather not talk about? This month as a challenge why not try recording what you are actually eating (and drinking) in a day. You will be surprised how you will really give your choices consideration if it means you have to record them.

Have a look at the swapit don't stopit planner on the Australian Government website.

Fitness 4U Newsletter Exercise of the Month - Man Makers

In a tribute to Pauline this month, the exercise of the month is the Man Maker. A compound exercise that incorporates a number of exercises in one it will leave you fatigued in a short space of time. Good to throw into the mix every now and then.


With 2 Dumbbells start in push-up position. Row one DB to armpit, then the other. This is followed by a push-up. Jump your feet in between the DB and stand up. From here, lift the DB towards your shoulders and above your head in a hammer curl shoulder press combined move. Return weights to your side and place on the ground. Return to push up position.

This is one rep

 Training Errors

•Wobbly Movement
•Lack of control of weight
•Hips rotating during Row or drop in push up
•Dropping head
•Swinging (or using momentum) to lift the weights
•Excessive movement in the back

Fitness 4U Newsletter Recipe of the Month

Roasted Beetroot and Macadamia Nut Salad

Serves 4

Preparation time-10 minutes

Cooking Time-30 minutes


3 Large beetroots (washed and quartered)

Olive Oil spray

1/4 cup lemon juice

1/4 cup olive oil

1 tablespoon honey

finely grated rind of 1 lemon

salt & pepper to taste

50g baby beetroot leaves

50g mixed salad leaves

1/2 cup macadamia nuts, roughly chopped

1. Place beetroot on a lined baking tray. Spray with oil and bake in a hot oven 200 degrees celsius for 30 minutes or until tender.

2. Whisk together the lemon juice, honey, oil, rind and seasonings to make the dressing.

3. Arrange leaves, nuts and beetroot on a serving platter. Top with philly & drizzle with dressing. Serve immediately.

Fitness 4U Newsletter Boxing Gloves- A Great Gift for the Keen Boxer at only $60.00

Next week we will be  placing an overseas order for boxing gloves. They are good quality leather gloves as seen at our regular boxing sessions. If anyone is  interested in buying their own set of gloves for only $60.00, please send me an E-mail and we will order some for you. We are also ordering some Resistance Bands which guarantee a great upper body workout. Bands come in varying strengths, Black, Blue Green & Red. Contact us if you wish to order.
Order here.

Fitness 4U Newsletter Brisbane City Council - City Thurs Lunchtime Boxing

Word is spreading about this fantastic service of free and low cost sessions offered by the Brisbane City Council. Fitness4U is proud to work with the council in delivering high quality sessions that meet the exacting standards set by our trainers. These sessions may be a good way to convince your family, friends or work colleagues to start their fitness journey. Please mention them to anyone you know interested in getting a great workout at an affordable price.

Mums & Bubs Fitness ($5): Feb 29 - Mar 28 (Wed 9.30am - 10.30am)
Pioneer Crescent Park, Bellbowrie (meet playground)

Mums & Bubs Fitness ($5): Mar 2 - Mar 30 (Fri 9.45am - 10.30am)
Keating Park, Indooroopilly (meet playground)

Mums & Bubs Fitness (Free): Mar 5 - Mar 26 (Mon 9.30am - 10.30am)
Murarrie Recreational Reserve, Murarrie (meet at skate park)

Kick-boxing Circuit ($5): Mar 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 Keep the Momentum

Effort only fully releases its reward after a person refuses to quit - Napoleon Hill

Energy and persistence conquer all things - Benjamin Franklin

Fitness 4U Newsletter Office Stretches


Our bodies are not designed to sit in the one spot and do the same thing for hours on end. Let us help you get the best out of your office staff with our 1/2 hr stretching sessions. These sessions are designed to help keep your staff flexible and look after their wellbeing while at work. We come to you, in your office, during your lunchbreak or after work. Contact us for more information.

Fitness 4U Newsletter Group Training - The Complete Workout

Our group training sessions have it all and we like to mix it up. Catering for all fitness levels and various injuries we are able to adjust the programme and exercises according to you and your needs.

Being surrounded by other like minded people only serves to have you pushing yourself just that little bit harder with every session.

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 - Great for Core Strength

Jab, Cross, Hook and Kick your way to a healthier, fitter lifestyle. Our boxing sessions are designed to give you an all over body workout. We'll show you correct technique to ensure that you'll be working all of  the muscles to maximum effect. All equipment is supplied (even a partner) and all levels of fitness and strength are catered for.

The great thing about boxing is working with a partner who often pushes you beyond your limits in your need to keep up with them. This means you work harder than you thought you were capable of. Join us for a hit out.

Click here for session details.

Fitness 4U Newsletter Personal Training - Let us help you reach your potential

Personal Training is a great way to kickstart your return to training. When we come to you, bring all the equipment, plan the session and turn up rain, hail or shine, there really are no more excuses for neglecting yourself. If you want to train at home we'll show you how to best use the equipment and space you already have and design a specific program for you.The best part is, as a personal training client all our Group Training and Group Boxing sessions are free so you can enjoy the advantages of group and personal training for the one cost. Click here for more information.

Fitness 4U Newsletter Corporate Training-Team Bonding

If your company is organising a conference think about Fitness4U taking care of some of the morning, lunchtime or afternoon activities.

Take your meet and greet outdoors where your employees and guests can wind down, enjoy some fresh air and get their daily exercise quota filled at the same time.

Enjoy a healthy hour of exercise between conference and dinner where everyone can get to know each other in a relaxed and fun environment.

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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