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   June 2012 e-News - Winter Training

We want to keep you training during winter to help prevent colds and keep up your fitness so we're offering a great deal on our 10 session Group Boxing/Training cards.

During June buy 2 x 10 session cards (at the same time) and we'll give you 5 sessions FREE!!!. Cards may be purchased at any of our sessions.

It may be darker and colder but the benefits of getting yourself up and moving in the cooler months far outweigh the warmth and comfort of the little bit of extra time spent in bed.

Research has shown that people who exercise regularly are less likely to catch a virus or failing that, made the infection less severe. Regular exercise has the added benefit of reducing our stress levels, motivating us to eat well and ensuring we get a better nights sleep. Plus we're out in the fresh air and sun and away from our air conditioned offices and coughing and spluttering co-workers.

Warm up

Increased energy

No colds

Train harder

Enjoy the outdoors

Reduce stress

Fitness 4U Newsletter How to Get More Out of Winter Training

We keep pushing the training in winter theme and whilst it is important to maintain your healthy lifestyle throughout winter there are some factors that you need to consider as well. We want to keep you safe and injury free.

Don't miss warm up. Although hitting the snooze button seems like a good idea at the time, if you intend getting up and moving anyway, it is a far better idea to arrive at training on time to ensure that you put your body through the warm up exercises and stretches that you will need to get through the session.

Keep safe. If a colleague at work or friend is a runner, maybe team up with them. Make a deal to go for a run with them on your non-training day and bring them along to our sessions on the alternate day, acting as each others body guards.

Keep warm.  When it is cold the temptation is to bundle up against the cooler weather but remember that once you start running around you warm up pretty quickly so try layering so that you can peel off layers as you warm up. Fabrics that draw moisture away from your body leaving your skin dry are a good idea. Don't forget that we lose most of our heat through our head, so throw on a cap or beanie. Throw a layer back on before you start stretching.

Keep hydrated. In winter you may not feel the need to drink as much water as when training in the warmer months but the risk of dehydration while exercising is still there no matter what the temperature. Keep your water bottle handy and remember to drink before, during and after exercise.

Training with a cold. This is the time when you really need to listen to your body. Training with a chest infection and high temperatures is not a great idea but if you have a slight sniffle, your energy levels are OK, it may be alright to still come training. Just remember that your body is getting you to slow down and missing a session every now and then is not a problem but don't make it a habit.

Fitness 4U Newsletter June Boot Camps-Keep Moving

Winter is the running season in Brisbane, join our bootcamps and balance out your training. Our winter Boot camps will help you:
•  Balance your muscle groups.
•  Improve your cardio fitness.
•  Reduce the risk of injury.
•  Prevent you getting bored with running.
• Continue training with certain injuries, while giving them time to heal.

Whites Hill Reserve, Coorparoo (Tues & Fri 5.30am) Jun 19, 22, 26, 29, Jul 3, 6, 10, 13

Anzac Park, Toowong (Tues & Thurs 5.30am) Jun 19, 21, 26, 28, Jul 3, 5, 10, 12

Shaw Park, Kalinga (Tues & Fri 5.30am) Jun 19, 22, 26, 29, Jul 3, 6, 10, 13

Botanic Gardens, City (Thurs & Tues 6.00am) Jun 19, 21, 26, 28, Jul 3, 5, 10, 12

Ashgrove Sports Ground, Ashgrove (Mon & Wed 5.30am) Jun 20, 25, 27, Jul 2, 4, 9, 11, 16

Botanic Gardens, City (Mon & Wed 5.30pm) Jun 20, 25, 27, Jul 2, 4, 9, 11, 16

Click here to enrol online.

Fitness 4U Newsletter Trainer Profile - Kristin

This month's trainer is Kristin. Born in Sweden, Kistin has  travelled extensively around the world seeking adventure with her partner Oskar, before arriving in Brisbane in 2010. According to Kristin Brisbane  certainly was a change and they have learned and experienced heaps since their arrival.

Kristin has a bachelor in Sport Science from the University of Gothenburg and has always had an interest in exercise. She also holds a Diploma/Certification in Relaxing Massage Therapy.

Growing up in a Swedish town she always rode her bike to school, despite rain or freezing winter days with roads covered with ice. Kristin has participated in many different sports with most of her time and effort put into tennis, trail running and horse riding. This led to her being in the top 10 in her district in tennis.

Her love of running in the forest, has been curtailed since moving to Brisbane because there isn't much forest in close proximity to her and also because of "all the not so lovely and very dangerous animals" Australia is famous for. A few years ago Kristin completed a half marathon and really enjoyed it but injured her knee so she hasn't  done it again. Her biggest physical challenge to date has been walking the 43km long trail up to Machu Picchu in Peru; a tough trek (especially as she got sick along the way) but "it was definitely worth it"!

At the moment her exercise routine is varied with group training sessions, boxing, running, yoga, soccer, rollerblading, swimming, hiking and so on. Kristin really enjoys the beautiful weather Brisbane offers and the endless possibilities for outdoor training.

Fitness 4U Newsletter 10 Session Card Winner

Congratulations to Mary-Anne who attends our Ashgrove morning, evening, daytime and Kangaroo Point sessions. We see Mary-Anne nearly every day at training and twice some days.  

A human dynamo who always gives 100%, Maryanne is a worthy winner attending the most Fitness4U sessions during the month of May.

Fitness 4U Newsletter Exercise of the Month - Lunges

A good exercise to strengthen up those quads in time for skiing or to prevent muscle fatigue during that marathon is lunges.

Muscles used
Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs

How to perform the Lunges
Start by standing vertical, ensure abs locked on and that hips are square. Extend one leg forward and then with your back straight and head up lower your body by bending your knees making sure that your knee does not extend over your toes. Also, make sure the back leg goes close to but does not touch the ground. You should form a right angle with both your front leg and back leg. Now proceed back up to the starting position by pushing off with your heel.  


Lunges can also be performed walking forwards.

Hold a dumbbell in each hand to intensify the workout, make sure your abs are locked on and your shoulders are back.

Once in the down position pulse on one leg before changing sides.

Instead of stepping forwards, step backwards/ sidewards.

To step it up a notch-add a jump.

Fitness 4U Newsletter Recipe of the Month-Chicken Noodle Soup

Nothing is more nourishing than homemade chicken noodle soup. Try this delicious low-fat version.

Preparation time: 10 mins
Cooking time: 20 mins
Serves:  6

6 whole chicken stock cubes, dissolved in 1½ litres hot water
280 g skinless chicken breast
350 g fresh egg noodles
240 g canned corn kernels, rinsed, drained
80 g baby spinach leaves
1 tbs soy sauce
2 individual shallots, ends trimmed, thinly sliced


1. Pour stock into a large saucepan and place over medium-high heat. Add chicken, cover and simmer for 10 minutes, or until chicken is cooked through. Use a slotted spoon to remove chicken. Set aside to cool, then shred chicken.

2. Add noodles to stock and cook uncovered for 3 minutes, or until tender. Add shredded chicken, corn, spinach, soy sauce and shallots. Season to taste with salt and pepper.

3. Ladle soup among serving bowls and serve.

Fitness 4U Newsletter Brisbane City Council - Sessions to keep you acive in June

In June we continue to conduct sessions on behalf of the Brisbane City Council. Try fitting in a couple of extra sessions on the days your regular sessions aren't on or take advantage of the free/ low cost sessions and introduce our training to a friend, work colleague or family member. There are plenty of activities to keep the kids amused in the holidays including everyone's favourite-Dodge Ball.

Active Parks: No Gym, No Excuse Workout (free) Jun 4, 18 (Mon 9.15 - 10.00am) Guyatt Park, St Lucia (meet playground)
Gold: Be Stronger, Live Longer ($3) May 29 - June 19 (Tues 10.30 - 11.15am) Perrin Park, Toowong (meet playground)
Gold: Boxing 4 Fun & Fitness ($3) Jun 1 - 22 (Fri 10.45 - 11.30am) Woolcock Park, Red Hill (meet playground)
Active Parks: No Gym, No Excuse Workout  (free) Jun 1 - 22 (Fri 9.15 - 10.00am) Robertson Park, Taringa (meet playground)
Gold: Boxing 4 Fun & Fitness ($3) Jun 1 - 22 (Fri 10.45 - 11.30am) Keating Park, Indooroopilly (meet playground)
Active Parks: Introduction to Strength Training (free) Jun 5 - 26 (Tue 9.15 - 10.00am) Faulkner Park, Chelmer (meet playground)
Active Parks: Introduction to Strength Training (free) Jun 7 - 28 (Thur 9.15 - 10.00am) Hickey Park, Stafford (meet playground)
Active Parks: Boxing Fitness ($5) Jun 7 - 28 (Thur 12.15 - 1.00pm) Botanic Gardens, City (meet Albert Street Gates)

and during the holidays:-

Chill Out: Dodge Ball ($2) Jun 25 (Mon 9.15 - 10.00am) Bowman Park, Bardon (meet grandstand)
Chill Out: Fun Fitness Circuit ($2) Jun 27 (Wed 9.15 - 10.00am) Jindalee Boat Ramp Park, Jindalee (playground)
Chill Out: The Great Race ($2) Jun 28 (Thur 9.00 - 9.45am) Anzac Park, Toowong (meet flying fox)
Chill Out: Boxing 4 Fun ($2) Jun 29 (Fri 9.15 - 10.00am) Teralba Park, Everton Park (meet playground)
Chill Out: Dodge Ball ($2) Jul 2 (Mon 9.15 - 10.00am) CB Mott Park, Holland Park (meet playground)
Chill Out: Boxing 4 Fun ($2) Jul 2 (Mon 1.30 - 2.15pm) Visible Ink, Fortitude Valley (meet building)
Gold‘n’Kids: Boxing 4 Fun ($2) Jul 4 (Wed 9.00am - 9.45am) Regent Park, Cannon Hill (meet playground)
Chill Out: Fun Fitness Circuit ($2) Jul 4 (Wed 9.15am - 10.00am) Perrin Park, Toowong (meet playground)
Gold‘n’Kids: Dodge Ball ($2) Jul 5 (Thur 9.00am - 9.45am) Ashgrove Sports Ground, Ashgrove (meet grandstand)
Chill Out: Dodge Ball ($2) Jul 6 (Fri 9.15am - 10.00am) Dunlop Park, Corinda (meet playground)

Fitness 4U Newsletter Quotes to Warm You

"If we had no winter, the spring would not be so pleasant." - Anne Bradstreet

"In the midst of winter, I finally learned that there was in me an invincible summer." - Albert Camus

Fitness 4U Newsletter Group Training - MORE Incentive to Train

We make it easier and easier every month.

During June take advantage of our special offer when purchasing a 10 session card and enjoy all the benefits of exercising that our group sessions offer. Don't forget that the lights are on at Coorparoo and Ashgrove giving you no reason to stop your regular training with us.

Check out our session times & join us whenever you can. Cost is $110.00 for 10 sessions (see this months special offer & receive an additional 5 sessions for free*) or $15.00 a session. 10 session cards may be used for both Group Boxing and Group Training sessions.

Fitness 4U Newsletter Group Boxing - Strength, Endurance, Balance, Co-Ordination

Do you need any more reasons to give it a try?

If you haven't discovered the many benefits of group boxing join us at Kangaroo Point or Ashgrove for an exercise session that gives you a great all over workout.

This month try a session for just $5 during your Thursday lunch hour in the City Botanic Gardens (12:15-1:00pm).

Click here for session details.

Fitness 4U Newsletter Personal Training - This Could Be For You

If you really are struggling to stay focused during winter and the thought of a 5:30am start just doesn't appeal, it might be worth considering some personal training to see you through.

Grab a couple of friends to split the cost and you can have your very own group session at a time and location that suits you.

Click here for more information.

Fitness 4U Newsletter Corporate Training- Reduce Sick Leave

Ever considered why the team members who are in training for a marathon or Triathlon take less sick leave and wonder how you could get that to rub off on their co-workers? Staying active has been shown to reduce the chances of catching a cold or at least lessen the severity of a cold virus.

Let us help your staff get out of the office and into the fresh air where they can reap the many benefits of maintaining a healthy and active lifestyle.

Like Matt and his team at Ausbuild get out from behind your desk, de-stress and help build a great team environment.

Click here to read what clients are saying about us.

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