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   May 2012 e-News - Above, Ron the MASTER the centre of attention - as it should be

Our e-News this month focuses on the importance of making challenges and setting goals in order to improve our fitness and general well-being. 
In order to improve fitness we need to exercise regularly. The most difficult aspect of exercising regularly is keeping ourselves motivated and varying our workout so that we maintain focus and interest. Fitness4 U's Boot Camps, Group Training and Group Boxing sessions ticks all of the right boxes and makes it easy for you to do just that.

ü Exercise at the same time every day

ü Workout with a friend

ü Vary the routines, mix it up

ü Exercise around natural beauty

üTalk to others about your routines to keep you accountable

As trainers we know that some days it's hard to get moving and so we ensure that week after week we deliver different sessions and offer the variety and surprise that continue to challenge you and ensures you don't get bored and stuck in a rut.

Fitness 4U Newsletter May Boot Camps

Now that Bootcamp has become part of your everyday life, stick with it! We have a new round starting in the next couple of weeks. From now on all previous boot campers will pay only $120.00 which includes free attendance at all of our Group Training & Group Boxing sessions. New boot campers pay $140.00.

May Boot Camps

Ashgrove Sports Ground  (Mon & Wed 5.30am)
May 21, 23, 28, 30, Jun 4, 6, 13, 18 

Botanic Gardens, City (Mon & Wed 5.30pm)
May 21, 23, 28, 30, Jun 4, 6, 13, 18

Shaw Park, Kalinga (Tues & Fri 5.30am)
May 15, 18, 22, 25, 29, Jun 1, 5, 8

Whites Hill Reserve, Coorparoo (Tues & Fri 5.30am)
May 15, 18, 22, 25, 29, Jun 1, 5, 8

Anzac Park, Toowong (Tues & Thur 5.30am)
May 15, 17, 22, 24, 29, 31, Jun 5, 7

Botanic Gardens, City (Tues & Thur 6.00am)
May 15, 17, 22, 24, 29, 31, Jun 5, 7


Fitness 4U Newsletter What Motivates You?

Last year our trainers Bec (Kokoda Challenge) & Dena (first ½ marathon) set themselves goals that often appear on people's Bucket Lists of things to do. This year our trainers continue to challenge themselves physically and are currently in intense training for events that would have most of us ducking for cover. What is the motivation that has Dena training for the Oxfam Trailwalk, covering 100kms in 36 hrs, Pauline lining up to participate in Tough Mudder (goggle it, she really is mad) and Di preparing to complete her first full marathon?

It's good to know that our trainers don't just talk about fitness they are genuinely pursuing goals they have set themselves. The common thread is the need for a challenge. They are already fit but they have a need to use it & see what the next thing they can achieve is.

Setting yourself a goal may just be the thing that keeps you focused and putting in 100% effort whenever you train.  Planning to participate in an event that has a deadline & being part of a team seem to be what has kept the trainers going & focused. Once you’ve set your mind to it, made the commitment and put it out there it is much harder to walk away from, harder to skip a session, and harder to slack off during a session as people constantly ask about your progress.

Within that major goal there need to be smaller, achievable goals that help you map your progress and allow you to see steady gains and improvements along the way. For that reason Dena has been doing overnight treks, Pauline has been running up & down Mt Coot-tha and Di is running for over 3 hrs.

Whilst it is good to maintain fitness it is also important to push your physical boundaries and set goals to keep it interesting.

Fitness 4U Newsletter Trainer Profile - Di

This month we shine the spotlight on Di, the other half of our Gardens Bootcamp trainers and Coorparoo stalwart. Di started attending our Coorparoo Bootcamps a number of years ago and undertook the completion of her Certificate 3 & 4 in Personal Training 4 years ago and has been working with us ever since.

This year she has been running all over Brisbane in preparation for her first ever FULL 42KM MARATHON at the Gold Coast on July 1 (9 weeks time). She has completed a number of Half Marathons but never the full so she is in serious preparation for the event.   You could say that anything her husband can do........she can do better! 

Di has also participated in numerous Triathlons over the years, these days she does the 40km Cycle leg in a triathlon team at Mooloolaba each year.  She also participates in the annual 100km cycle event to the Gold Coast every October.

Fitness has always been a huge priority for her and something she draws enormous enjoyment from.  She will have a crack at anything and thrives on being thrown a challenge.....which is why she says she first started coming along to bootcamp.

Di and her family love the outdoors......camping, hiking, beach holidays and fitness is a priority for all of them, they have family "plank" sessions on a regular basis! 

She has travelled the world extensively over the years, but these days Di is happily married and busy raising 2 boys (aged 7 & 10), along with maintaining her own fitness and that of clients.

Di conducts our Holland Park and West End Group Training sessions as well as the Wednesday PM Botanic Gardens bootcamp.

Fitness 4U Newsletter Set a Goal - 10 Session Card to be won

This month we challenge you to start researching and thinking about setting your own goals. It can be of any magnitutude, like Matt (pictured) one of our Toowong Boot Campers climbing the Matterhorn last year or something less demanding such as running the Bridge to Brisbane for the first time. Whatever the goal, it needs to be attainable, have a deadline and push your physical boundaries. For the next month why not:

- Do a bootcamp when group is your usual thing
- Attend every bootcamp sessions for the month
- Do three sessions when you usually do two
- Go for a short run on your day off
- Sign up for a fun run, charity walk, bike ride, triathlon

As an incentive to keep up your training or even step it up, Fitness4U is rewarding the client who attends the most fitness sessions in May with a FREE 10 session card. Sessions can be any combination of Boxing, Group, PT, Corporate or Bootcamp.

Fitness 4U Newsletter Exercise of the Month - Up & Down Plank

We have all become very familiar with the Plank over the years as a great core strengthening exercise but as you become stronger and your body becomes used to the exercise (think 6 min plank) we need to step it up a little. That's where the Up & Down Plank can add variety preventing plateau & boredom. It's a tough exercise and gives you a great upper bodyworkout as well.


Start in push up position with hands directly under your shoulders and feet about hip width apart (can be further apart to help stabilise the body). Bend your right arm and lower yourself onto your elbow, do the same with your left arm ensuring that your hips remain square and don't rotate. Reverse the process and return to push up position. Continue for 10 reps alternating arms. To intensify the exercise walk your hands over a step.

 DescriptionDescriptionDescDeMMuscles used/ Joint Actions
Abdominals, Back & Shoulders

Key Training Points

  • Toes firmly on floor
  • Hand & then elbow directly under shoulders
  • Low back in neutral position
  • Straight line from heel to top of head
  • Head in neutral position, in line with trunk
  • Hips square
  • Abdominals engaged (belly button to spine)

Training Errors

  • Rotating hips
  • Raising hips
  • Dropping head
  • Weight not directly over hand/ shoulder
Fitness 4U Newsletter Recipe of the Month-Dukkah Crusted Lamb with Coriander Chilli Yoghurt

1⁄4 Cup dukkah (for crusting)
250 g low fat yoghurt
1⁄3 Cup Coriander (chopped)
1  red chilli (seeded and chopped)
  tabbouli (for serving)
2  lamb backstraps (trimmed )
1 tbsp lemon rind (grated)

1. Press dukkah onto lamb, place in a baking dish and cook at 200oC for 15 minutes or to your liking. Rest for 10 minutes before serving.
2. Combine yoghurt, coriander, chilli and lemon rind in a bowl.
3. Serve sliced lamb over tabbouli, topped with coriander and chilli yoghurt.


• Dukkah is a traditional North African mixture of sesame seeds, hazelnut, coriander seeds, cummin seeds, salt and cracked pepper, which can be purchased from supermarkets or specialty food stores.
• Tabbouli is an Arab salad made from a mix of bulgur, cucumbers, tomato, finely chopped flat parsley and mint and seasoned with olive oil, lemon juice and salt.

Fitness 4U Newsletter Brisbane City Council - See what's happening in May

This month we are conducting various sessions across Brisbane on behalf of the Brisbane City Council, including activities that involve the whole family after school. Come along and try something new for yourself or pass details of any of our sessions that you think might appeal to your family & friends.

Graceville Memorial Park, Graceville  (Free) (Mon 9.15-10.00am)
May 7 Meet at Playground Fit Mums

Lyons Playground, Highgate Hill (Free) (Fri 6.00-6.45am)
May 4 Meet at Playground Boxing 4 Fitness

Teralba Park, Everton Park ($5) (Tues & Thurs 6.00-6.45am)
May 1, 3  Meet at Playground Fast Track Fitness

Ferguson Park, Enoggera (Free) (Tues 9.15-10.00AM)
May 1, 8, 15, 22 Meet at Playground Mums & Bubs Fitness

Marchant Park, Chermside (Free) (Thurs 9.15-10.00am)
May 3, 10, 17, 24 Meet at Playground Mums & Bubs Fitness

Fehlberg Park, Fairfield (Free)  (Fri 9.15-10.00am)
May 4, 11, 18 Meet at Playground (off Venner Rd) Fit Mums

Kingfisher Park, Kenmore ($3) (Thurs 10.45-11.30am)
May 3, 10,17 Meet at Playground Fitness Circuit

Kangaroo Point Cliffs, Kangaroo Point($5)  (Wed 5.00-5.45pm)
May 2, 9, 16, 23, 30 Meet at Mosaic Square Boxing 4 Fitness

Botanic Gardens, City ($5) (Mon 12.15-1.00pm)
May 14, 21, 27, Jun 4 Meet at Albert St Gates Lunchtime Workout

Kangaroo Point Cliffs, Kangaroo Point ($5) (Mon 6.00-6.45pm)
May 14, 21, 28, Jun 4 Meet at Café Group Fitness Circuit

Frank Waters Park, Dorrington (Free) (Thurs 4.30-5.15pm)
May 10, 17, 24, 31 Meet at Playground Active in the Afternoon

Guyatt Park,St Lucia (Free) (Mon 9.15-10.00am)
May 21, 28, Jun 4, 18 Meet at Playground No Gym, No Excuse Workout

Perrin Park, Toowong ($3) (Tues 10.30-11.15am)
May 29, Jun 5, 12, 19 Meet at Playground Be Stronger Live Longer

Fitness 4U Newsletter New Session-Fit Men

Following the success of the Brisbane City Council sessions that were conducted in April, we are pleased to advise that Fit Men will continue on a trial basis as a Fitness4U session during the month of May. Cost $10.00 a session.

Fit Men- Tues May 1, 8, 15, 22, 29

5:45am-6:30am Ashgrove Sports Ground

Fitness 4U Newsletter Quotes to Inspire You To Reach Your Goals

"You don’t have to be a fantastic hero to do certain things – to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals."
Edmund Hillary.

"In absence of clearly defined goals, we become strangely loyal to performing daily acts of trivia."
Author Unknown

Fitness 4U Newsletter Group Training - Incentive to Train

This month is your chance to set yourself up in a training routine that will see you through the cooler months and have you reap the benefits of consistent exercise. Adding an incentive to regular attendance at our sessions is the chance to win a ten session group training card valued at $110.00. 

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 - Total Body Workout

Boxing workouts are one of the most effective & fun workouts you can do.  But don't listen to us, read what clients are saying about the sessions.

"Although I love the Group Training sessions my favourite sessions would have to be the boxing. I have discovered strength I didn’t know I had."

"I was looking for a fitness program that would not bore me after two weeks of participation. ‘I found it’ group boxing is so much fun."

Discover the fun of group boxing for yourself, add a session to your weekly workouts.

Click here for session details.

Fitness 4U Newsletter Personal Training - Times to Suit You

As our lives become more hectic we often forgo our own needs in favour of family, employers or friends. DON'T NEGLECT YOURSELF! Do what Diana did and receive some Personal Training.

"I have enjoyed the Fitness 4 U Personal Training boxing sessions tremendously- the early morning workouts in the botanic gardens energize me for the day ahead and it is both a physical challenge and fun. I had never tried boxing before as a workout but have found the personal training sessions and boot camps with Ron and the Fitness 4U team to be great fun and an awesome workout! I would highly recommend the workouts to all fitness levels!" - Diana (Brisbane City)

Click here for more information.

Fitness 4U Newsletter Corporate Training- Consider A Corporate Challenge

One of the many ways employers are finding to combine a social experience and forge strong relationships between their employees is to enter teams in corporate challenge events.

If your company is looking to involve a team in a corporate event, contact Fitness4U to discuss ways we can help build & enhance communication, fitness and motivation and prepare your team for the challenge.

Click here to read what clients are saying about us.

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