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   April 2012 e-News

Just a (bunny) hop, (high knee) skip & a (kanga) jump until Easter and the first 100 days of the year are almost gone.

What had you promised yourself at the start of the year? To get fitter? Look after yourself better? Take on a new challenge?

Now is the perfect time to reflect on what you had hoped to achieve this year and whether you are still on the path to success. If you have fallen behind in your goals or need to set yourself a new ones, now is the time.

What will the next 100 days bring? It's all up to you?

Fitness 4U Newsletter April Boot Camps - Special Easter Price

Sign up to April Boot Camp & pay only $120.00.
Bring a friend and you pay $80.00!!!!!

Now is the time to bring along a buddy and show them what you've been talking about for months.

Embrace the Autumn air. You'll work harder and get better results exercising in the cooler weather.

Get fit, get strong, have fun, stay well & healthy. No two sessions are the same!!!!!

April Boot Camps

Ashgrove Sports Ground  (Mon & Wed 5.30am)
April 16, 18, 23, 30, May 2, 9, 14, 16 

Botanic Gardens, City (Mon & Wed 5.30pm)
April 16, 18, 23, 30, May 2, 9, 14, 16

Shaw Park, Kalinga (Tues & Fri 5.30am)
April 17, 20, 24, 27, May 1, 4, 8, 11

Whites Hill Reserve, Coorparoo (Tues & Fri 5.30am)
April 17, 20, 24, 27, May 1, 4, 8, 11

Anzac Park, Toowong (Tues & Thur 5.30am)
April 17, 19, 24, 26, May 1, 3, 8, 10

Botanic Gardens, City (Tues & Thur 6.00am)
April 17, 19, 24, 26, May 1, 3, 8, 10


Fitness 4U Newsletter Easter Holliday Sessions

Please see below our Group Training & Group Boxing sessions over the Easter break.

April 5 (Thur) - 5.30am Group Training @ Stones Corner
Aprl 5 (Thur - 9.15am Group Training @ Ashgrove
April 6 (Fri) - No Sessions
April 7 (Sat) - No Sessions
April 8 (Sun) - 7.30am Group Boxing @ Kangaroo Point
April 9 (Mon) - 6.30am Group Training @ Ashgrove

Fitness 4U Newsletter Trainer Profile - Bec

Bec first began her association with Fitness 4 U in 2004 when she attended our Group Boxing & Boot Camp sessions. Realising Bec had the potential to become a great fitness trainer we encouraged her to undetake the necessary studies to be a Personal Trainer. The rest as they say is history. Bec conducts our 5.30am Tues & Fri Group Training sessions at Coorparoo.

In her other life Bec is an English teacher of some note, she's an avid reader, devoted arthouse cinema goer & Bikram enthusiast. Fitness has played a significant role in Bec's life & she still remembers her Cindy Crawford aerobics craze! Nowadays, Bec tries to blend physical pursuits with altruism. In 2010 she trekked in Peru & worked in a remote community and, in 2011 participated in the Kokoda Challenge. 

Fitness 4U Newsletter New Group Training Session - Jindalee, Stones Corner, West End

We are pleased to advise that we’ve added 3 new GroupTraining sessions to our weekly schedule:

Mon 5.45am - Jindalee Boat Ramp Park, Jindalee (meet playground)
Thurs 5.30am -  Langlands Park, Stones Corner (meet end of Panitya St)
Sat 7.00am - Orleigh Park, West End (meet opp Morry St)

Fitness 4U Newsletter Challenge of the Month - Are You Up For it?

This month our challenge is to choose an activity that you want to be better at and go about making improvements.

If it's running (and lets face it, most of the time it is), set yourself some intervals, jog for a bit, speed it up for a bit, keep running when you feel you need to stop, run up a hill-make it harder. When the trainer says sprint, sprint!

Where strength is concerned, choose a heavier weight or resistance band. Do a couple of push ups on your toes. It doesn't matter if you need to swap to a lighter weight or drop to your knees, improvements won't come without challenging your body.

Embrace the words "10 seconds to go" - don't stop! Don't ignore the trainer's instructions, when they offer a harder option, take them up on it, that way your muscles won't know what to expect and you will see the results you are trying to achieve.

Fitness 4U Newsletter Exercise of the Month - Weighted Sit-ups

Let's go back to basics and go through the key training points of performing a crunch. The same basics apply to most of the abdominal exercises we perform during our sessions.

Isolation exercise involving flexion/ extension of vertebral column

 DescriptionDescriptionDescDeMMuscles used/ Joint Actions
Hip flexors, rectus abdominis

Key Training Points

  • Feet firm on floor unless raised (alt.-or on a raised bench)
  • Knees bent at 45 degrees
  • Low back in neutral position
  • Variable hand/ arm position
  • Lift shoulder blades off floor
  • Lift with the chest
  • Keep head in line with trunk
  • Roll ribs towards hips

Training Errors

  • Pulling head up with hands
Fitness 4U Newsletter Recipe of the Month

Eating regularly throughout the day is important and snacking between meals can help keep you going until the next meal or give you the energy required to get through a training session. The problem with snacking lies in what we eat and how much we eat, something we need to be more mindful of.


Ways to avoid the vending machine and fundraising chocolates:

  • Be organised
  • Pack your lunch the night before
  • Keep nutritious snacks on hand

Healthy snack ideas:

  • Wholegrain crackers with tomato and low fat cheese
  • Peanut butter on wholemeal toast
  • Plain popcorn
  • Fruit salad
  • Veggie sticks with hummus or yoghurt dip
  • Raisin toast
  • Tub of yoghurt and a piece of fruit
  • Fruit smoothie with low fat milk
Fitness 4U Newsletter Brisbane City Council - Something for Everyone

A whole new round of Brisbane City Council sessions start in April, with a session sure to fit your schedule. Whether you're looking for an activity to do with the kids, or a new morning session for you and a friend, there is plenty of variety and choices for everyone.

Dodge Ball ($2) Mon Apr 2 9:00am-9:45am McCaskie Pk, Kelvin Grove

The Great Race ($2) Thurs Apr 5 9:00am-9:45am Whites Hill Reserve, Camp Hill

Fit Men (free) Tues Apr 3, 10, 17, 24 5:45am-6:30am Ashgrove Sports Ground

Steady Steps for Seniors ($3) Tues Apr 10, 17, 24, May 1 11:am 12:00pm Toowong Community Hall

Boxing 4 Fitness (free) Fri Apr 13, 20, 27, May 4 6:00am-6:45am Lyons Playground, Highgate Hill

Fit Mums (free)  Mon Apr 16, 23, 30, May 14 9:15am-10:00am Graceville Memorial Park, Graceville

Fast Track Fitness ($5) Tues & Thurs Apr 17, 19, 24, 26, May 1, 3 6:00am-6:45amTeralba Park, Everton Park

Mums & Bubs Fitness (free) Tues Apr 17, 24, May 1, 8, 15, 22 9:15am-10:00am Ferguson Park, Enoggera

Mums & Bubs Fitness (free) Thurs Apr 19, 26, May 3,10, 17, 24 9:15am-10:00am Marchant Park, Chermside

Fitness Circuit ($3) Thurs Apr 26, May 3, 10, 17 10:45am-11:30am Kingfisher Park, Kenmore

Fitness 4U Newsletter Quotes to Keep You Going

“The big secret in life is that there is no big secret. Whatever your goal, you can get there if you’re willing to work.”
~ Oprah Winfrey

“Take the first step in faith. You don’t have to see the whole staircase, just take the first step.”
~ Dr. Martin Luther King Jr.

Fitness 4U Newsletter Group Training - Become a Regular

Training alongside someone else helps you push that little bit harder, lift that heavier weight, run just that little bit faster and do just one more rep.

Having a different training buddy every session helps to challenge you in all sorts of ways. Once you join the group the extra motivation of knowing everyone &  being challenged if you miss a session or just hearing from other people about what you missed will ensure you become a regular.

With three additional sessions across Brisbane (see below) there really is no excuse.

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 - Reap the Benefits

Reap the many benefits that comes from boxing.





Our trainers will quickly have you working through a variety of punching combination drills that challenge every part of your body.

Always fun, always different & seriously hardwork.

Click here for session details.

Fitness 4U Newsletter Personal Training - Start Your Own Group

Did you know that you can do Personal Training with a small group of up to 5 people? This is an affordable way to have your own Personal Trainer. Talk to your family & friends about forming your own Personal Training group & contact us for further details.

This is your chance to combine catching up with friends and family with the benefit of exercising on the side.

Click here for more information.

Fitness 4U Newsletter Corporate Training- Give Your Employees an Advantage

Companies who provide corporate training for their staff are seeing great results. Participation in our sessions and the ability to access our Boot Camps, Group Training & Boxing sessions at half-price has resulted in many employees continuing the journey started by their employer.

Everyone benefits from having stronger, healthier, happier staff. What better way to reward your employees than giving them access to kick-start their health goals.

Click here to read what clients are saying about us.

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