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   October 2012 e-News - Ticking the Bucket List

This month we are introducing a whole new way to train with our inaugural Xtreme one-off session bootcamp. If you want a boot camp with a difference but one that will really challenge you physically & mentally then give it a go. See more information below.

Whether your goal is to run a marathon or simply to be the fittest you can be-don't hold back, start NOW, challenge yourself.

In May we talked about the goals our trainer's had set themselves for this year and what had motivated them to not only set that goal but pursue a dream that for many seems insurmountable.

In this issue, with all three having successfully completed the challenges they set themselves, we re-visit the goals and talk about what their training involved, what got them through, any set-backs they may have had, any thoughts for anyone who might have the same dream and how they felt at the end.

Fitness 4U Newsletter Xtreme Bootcamp- Challenge Yourself

IT'S ON!!!!!!!!!! Sign-up now & grab yourself a spot in our one-off session at Anzac Park this Saturday (Oct 13) 5:30am-6:45am. This session is guaranteed to test you.

Challenge yourself with a completely different kind of workout that will switch things up & kick-start your weekend.

A great opportunity to train with like-minded people & a chance to find a training partner for that challenge you are planning to take on next year.

Click here to sign up for our inaugural Xtreme Boot Camp.

Fitness 4U Newsletter Di-1st Full Marathon (42km run)
1. What was the hardest part?  Making the commitment, believing I was mentally & physically capable of doing it.
2. How did you manage training? Cut back on early morning work so I could train with buddies.
3. What kept you going? Envisaging myself crossing the finish line & being hungry to tick that "marathon" box.
4. Training buddy? There were 6 of us who trained together, (4 girls, 2 guys), we all said we couldn't have done it without one another.
5. What were the obstacles of training? if any? The only obstacles were the mental ones.....also getting used to the alarm going off at 4.20am many, many mornings!
6. Did you have a motivational song? quote that motivated you? As daggy as it is...The Climb by Miley Cyrus became a favourite!
7. How did you feel before you started? Totally pumped, very excited, all those weeks of training & the day was finally here, could NOT wait for the gun to go off. 
8. At the end? Eurphoric - enormous high which I'm still on. Everything came together on the day, conditions were perfect and all our training, taper & carb loading worked.
9. Did you ever doubt you could do it? Yes had many doubts but finally turned the corner about 6 weeks out from the event. The more "long runs" (3 hrs), I did, the more confident I became.
10. If so, how did you overcome that? Overcame doubts by reading everything I could on marathons. We followed a fantastic book called "Mastering the Marathon - for the 40+ athlete". Most programs out there do not specify an age group & don't take into account that at the age of 40 or 50, your training must be different.
11. What was the highlight? Highlight was definitely crossing the finish line with two of my training buddies. We held hands, raised them up high and laughed as we crossed the line. We thought we'd be running our own race but in a marathon you definitely need companions so the three of us ended up together from about the halfway mark.
12. Uncomfortable moment? The last 5km - excruciating - focussed on nothing else but putting one foot in front of the other and keeping hydrated at the drink stations.
13. Best moment? Running the last 30m across those blue mats, looking up at the overhead timer and knowing we could finally tick that marathon box!
14. Funny moment? We had a few friends along the way cheering us on but at the 32km mark we had most of our mates and as we passed by they screamed the house down, was very funny (but you had to be there!).
15. Highs? Highs - probably between 40 - 42km, with just 2km to go, there was no way we were stopping, knowing the end was so close, was a great feeling. Popping those champagne corks at 3pm later on that afternoon with everyone was also a great high!
16. Lows? Lows - 37-40km - very tough, body was suffering and it took every ounce of willpower to keep going.
17. Anything you hadn’t factored in? Definitely didn't factor in running with my mates, I truly thought I'd do the whole thing solo (I always run a half marathon solo) but a marathon is a totally new ballgame and 4 hours is a long time to be on your own, you need mates to keep yourself going.
18. Sacrifices you made?  Sacrifices - sleep & income. My husband probably sacrificed more than I did though - he put his early morning exercise on hold so that I had free reign on every morning. I couldn't have done all the training without his support in that regard. He wanted me to do a marathon as much as I did and he was incredibly positive throughout the whole ordeal.
19. Recommend to others? Absolutely I would recommend to others!
20. Suggestions for those wanting to do the same?  If you enjoy running and have done a few half marathons, then a full marathon is definitely worth considering. Surround yourself with like minded people, join a running club or group and most importantly stay positive and commit to it 100%. It consumed me for the first 6 months of this year. They talk about the marathon as being a "journey" and now I understand that. It's certainly not a race about speed, its total endurance and it's very much a mental event. They say that training is 90% physical and 10% mental but RACE DAY is 90% mental and 10% physical and this is oh so very true!
Fitness 4U Newsletter Dena-100km Oxfam trail

1. Did you ever doubt you could do it? Personally, walking 100 km was never unachievable in my mind and I would love to do it again.
2. What do you think was the key to your success?  Fitness is the key to making the event successful. The hours of training we did were to our advantage as the course tested us both physically and mentally but as we were well prepared, we succeeded. As a result of that we finished the walk with minimal injury and with our feet still in tact.
3. What were some of the problems associated with the event being a team event? Team dynamics will make or break you. If you are fit and some of your team members are not as fit you must be prepared to walk at their pace/speed. We walked in pairs and quite often would change the lead so to make sure everyone felt equal. As captain I thought it was important that it was a group effort. You need to share the load as well in organising training walks and planning the event.
4. And training as a team? You need to go into the event as a team and not lose sight of that. You are a team no matter what level of fitness. As the team relies on each other, it is not a commitment that you can make half-hearted as you must also be prepared to train and sacrifice a lot of weekends and odd nights. Consider the personality types of your teammates when putting the team together, remember you will be walking long hours and it will be gruelling.
5. How did you go about preparing for such an event? Our training didn’t just involve getting on the trail and walking. We talked to experts like outdoor adventure experts, physios, podiatrists and nutritionists and people who had completed the event before.
6. What did your training schedule involve? Training for me including a lot of trail walking, gradually increasing my distance and some over night walks combined with some weights training. We also trained in our gear, wearing the heavy back packs to road test everything and ensure nothing was new or untried on the day. It was also important to experiment with our nutrition and how to keep hydrated during the event so we were well nourished and comfortable during the walk.
7. What was the best thing about the event? I will not go on about it too much but the experience the team had was so wonderful and challenging. I know personally that I have never experienced anything like it.
8. What else did you gain from the experience? Apart from the walk and that feeling of achievement, our fundraising effort has been sublime. We even made it onto TV.
9. Any advice you would give to someone training for a similar event? No matter how much training you do prepare for the unexpected.
10. And, to sum it up? WOW! All I can add is that I am now into trail running and not as much street running. However; I do not want to see any STEEP HILLS for a long time.

Fitness 4U Newsletter Pauline-Tough Mudder

1. How did you manage training? I just made the commitment and stuck to it regardless of how tired I was or what else was going on in my life..
2. What kept you going? The fact that so many people knew I was doing it. I didn’t want to let them or myself down..
3. Before it started? Nervous, wondering if I’d still be in one piece at the end of it.
4. Did you ever doubt you could do it?  I did ask myself numerous times what the hell I was doing???? But more often the doubt was about a certain obstacle.
5. Highlight? Doing it with a great bunch of people.
6. Uncomfortable moments? Mud in places that mud should never be!!!!! And electric shocks they keep you moving.
7. Funny moment? The whole event.
8. Best moment? Making it up Everest (check it out online if you want to know more)
9. Suggested Prep?  Lots of legs, core and upper body training with some all-terrain running. You need to be doing this 4-5x week with some extended sessions closer to the event of 2 plus hours.
10. Recommend it? Sure do it’s a great physical and mental challenge ….so much so I’m back to do it all again in Feb !! Remember “dirt is good”

So grab some mates and get going……

Fitness 4U Newsletter November Boot Camps- Every Reason to Train

Brisbane'sbest Boot Camp deal continues! As we've done for the past two months, we are offering you the chance to train with us seven days a week. Sign up for any of our November Bootcamps and you can attend any other of our Boot Camp sessions for free. You can attend multiple sessions at any venue every week for a month and still attend all of our group training and boxing sessions for free. You won't get a better deal than that so spread the word among your friends & sign-up today.

Botanic Gardens, City (Mon & Wed 5.30pm)
Oct 29, 31, Nov 5, 7, 12, 14, 19, 21

Whites Hill Reserve, Coorparoo (Tues & Fri 5.30am)
Oct 30, Nov 2, 6, 9, 13, 16, 20, 23

Anzac Park, Toowong (Tues & Thurs 5.30am)
Oct 30, Nov 1, 6, 8, 13, 15, 20, 22

Shaw Park, Kalinga (Tues & Fri 5.30am)
Oct 30, Nov 2, 6, 9, 13, 16, 20, 23

Botanic Gardens, City (Thurs & Tues 6.00am)
Oct 30, Nov 1, 6, 8, 13, 15, 20, 22

Kangaroo Point Cliffs, Kangaroo Point (Tues & Thurs 6.00pm)
Oct 30, Nov 1, 6, 8, 13, 15, 20, 22

Ashgrove Sports Ground, Ashgrove (Mon & Wed 5.30am)
Nov 12, 14, 19, 21, 26, 28, Dec 3, 5, 10, 12


Cost is only $120.00 for our previous Boot Campers & $140.00 for those doing Boot Camp for the first time. Click here to enrol online.

Fitness 4U Newsletter Fitness 4 U Legends of the Month - Chris & Matt

This month we are pleased to introduce Chris (pictured) & Matt as our Legends of the Month. Having set their own goals and  successfully completed their challenges they truly are legends!!!!!

In 2006 Matt and I made a lifestyle change and moved from the Southside to leafy Fig Tree Pocket. We had little to do while our house was being built so we decided we needed something to get us out of bed in the morning. Enter Miss Patti! One personal training session per week gradually became more as we attended boxing sessions and group training. We then decided to give the boot camps a go!(I thought we would get Commando..... instead we got Ron.)

Both of us have been doing back to back bootcamps at Anzac Park ever since. Our resolve is sorely tested during the winter, with temperatures around 4 degrees and the recent very wet weather. However, perserverance has ensured our fitness levels and allowed us to take on many challenges including, walking The Eiger, The Matterhorn, Queen Charlotte Sound and Mt Kinabalu. We regularly bush walk the Scenic Rim and Springbrook area. At this stage, apart from one broken arm, one knee operation and several strained muscles, we are all in one piece.

Each time we say this is the last.. We realize that we really enjoy the company of the group and the unfailing good humour and never ending new exercises that Pauline and Ron manage to come up with. seriously... Crab and bear walking up the hills at Anzac! The local 'heart' walking group never cease to be entertained by us. Matt ( yes...of the 6 minute plank fame!) and I plan to keep going until either the body no longer cooperates or our granddaughter gets embarrassed seeing us in Lycra!!

P.S I think Chris & Matt may be up for our Xtreme Boot Camp this Saturday.

If you're looking for something exciting contact Chris Ramsey who attends our Ashgrove Group Training sessions. His company specialises in overseas adventure holidays - chris@iconadventures.com.au

Fitness 4U Newsletter Exercise of the Month - Bear Crawl

Why is it that all the good own bodyweight exercises are named after animals?

Bear crawls are a great all over exercise, targeting almost every muscle in the body. You can also make this exercise harder by adding a jump or a push up at the end, or as Pauline likes to do take it up hill.

Muscles Used: Chest, Arms, Shoulders, Quads, Abs

Key Training Points: Your legs are slightly bent to keep your butt low and even with, or slightly higher than, your head. Your back is relatively flat, maybe a slight arch (don't round your back). Your abs are braced, and your head is slightly neutral or up enough to see

1. From a standing position, simply drop onto all fours with your hands directly under your shoulders, then rise up onto the balls of your feet.

2. Now you're in the bear position!

3. From here, propel yourself forward on all fours without allowing your knees to touch the ground. 

Fitness 4U Newsletter Recipe of the Month- Warm Lamb Salad

National Heart Foundation’s Warm Lamb Salad

A nice light dinner for after training. Cooking the lamb on the BBQ adds extra flavour.

Serves: 4
Cooking time: 10 minutes

2 teaspoons sweet paprika
1 garlic clove, crushed
1 tablespoon chopped fresh basil leaves
2 teaspoons finely grated lemon rind
4 (350g) lean lamb leg steaks*
ProChef extra-light olive oil cooking spray *
1 Turkish bread roll, cubed*
1 small red onion, halved, thinly sliced
250g cherry tomatoes, halved
1 Lebanese cucumber, halved, deseeded, thinly sliced
80g baby rocket
¼ cup torn fresh basil leaves
¹⁄³ cup Praise balsamic Dressing*
To make this meal even healthier use Tick approved ingredients.
*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.


1. Combine paprika, garlic, chopped basil, lemon rind and 2 tablespoons cold water in a glass or ceramic bowl. Add lamb. Turn to coat. Refrigerate, covered, for 30 minutes. Preheat grill on medium-high.
2. Spray a barbecue plate or chargrill with oil. Heat over medium-high heat. Cook lamb for 2 to 3 minutes each side for medium, or until browned and cooked to your liking. Transfer to a plate. Cover. Set aside for 5 minutes. Thinly slice.
3. Place bread on a baking tray. Grill, turning, for 3 minutes or until golden. Transfer to a bowl. Add onion, tomato, cucumber, rocket, torn basil and dressing. Toss to combine. Top with lamb. Serve.

Fitness 4U Newsletter Brisbane City Council - Get Active

We've got even more of our very popular 8 week weight loss challenges starting this month. Grab a friend and take on the challenge together.

Mums & Bubs: McCook Park, Newmarket (free) Mon 9.15am - 10.00am Oct 8, 15, 22, 29, Nov 5, - Meet Playground

Lunchtime Workout: Botanic Gardens, City ($5) Mon 12.15pm -1.00pm Oct 8, 15, 22, 29, Nov 5, 12 - Meet Albert St Gates

Fit Mums: DM Henderson Park, Macgregor (free) Tues 9.15am - 10.00am Oct 9, 16, 23, 30, Nov 6, 13 - Meet Picnic Tables, Granadilla St

Fitness Circuit: Gilbert Park, Red Hill (free) Tues 9.30am - 10.15am Oct 9, 16, 23, 30, Nov 6, 13, 20, 27 - Meet Playground

Fit 4 Life: Orleigh Park, West End (free) Wed 9.30am - 10.15am Oct 10, 17, 24, 31, Nov 7, 14 - Meet end of Morry St

Fit Mums: Faulkner Park, Chelmer (free) Thur 9.15am - 10.00am Oct 11, 18, 25, Nov 1, 8, 15 - Meet Playground

Fitness Circuit: Kingfisher Park, Kenmore (free) Fri 9.15am - 10.00am Oct 12, 19, 26, Nov 2, 9 - Meet Playground

8 Week Weight Loss Challenge: Fehlberg Park, Fairfield (free) Mon 6.00am - 6.45am Oct 29, Nov 5, 12, 19, 26, Dec 3, 10, 17 - Meet Playground

8 Week Weight Loss Challenge: Gregory Park, Milton (free) Mon 6.00am - 6.45am Oct 31, Nov 7, 14, 21, 28, Dec 5, 12, 19 - Meet Playground

Get in Shape 4 Christmas: Carindale Recreation Reserve, Carindale (free) Wed 5.00pm - 5.45pm Oct 31, Nov 7, 14, 21, 28, Dec 4, 11, 19 - Meet Playground

Fitness 4U Newsletter Quotes- To help you challenge yourself

“Security is mostly a superstition. It does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure, or nothing.”
― Helen Keller, The Open Door

“If you aren't in over your head, how do you know how tall you are?”
― T.S. Eliot

Fitness 4U Newsletter Group Training- New City Lunchtime Fitness Sessions

With even more sessions to choose from, it is easy to make training with Fitness4U a regular part of your week.

If you need to get out of the office for a quick exercise fix come to our new lunchtime sessions.

Group Training: 12.15pm - 1.00pm Mon Botanic Gardens

Group Boxing: 12.15pm - 1.00pm Thurs Botanic Gardens

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 - A Serious Cardio Workout

Join our group boxing sessions to feel fit, lean & energetic.

The hour will fly and you’ll burn maximum energy while learning to throw an awesome punch.

Our focus pad sessions with a mix of punches, kicking and serious ab work will give you an exceptional all over workout.

 Learn correct technique, and then build to some killer combos.

  Click here for session details.

Fitness 4U Newsletter Personal Training- It all starts with YOU!

Become a personal training client of Fitness4U and attend any of our regular group & boxing sessions that week as part of the deal.

Share the training time and cost with your buddy and we will only charge an extra $10 per session for the extra person.

Halve the costs and double the benefits.

Click here for more information.

Fitness 4U Newsletter Corporate Training- Corporate Challenge

With the number of corporate challenges on the Brisbane calender you are sure to find an event that captures the interest of a team in your office. Whether the goal is a physical challenge or a fundraising event who better to train with than the people you are surrounded by every day? They know how busy you really are at work, know if you really have got that last minute appointment that has just shown up and can help motivate you throughout the day & won't allow the excuses that de-rail our training.

Like Pauline said-Grab your mates and get going.

Click here to read what clients are saying about us.

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