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   November 2012 e-News -

Hi Kellie,

What a great month we've had!!!

Our inaugural Xtreme Bootcamp was held on Oct 13 and after being overwhelmed by requests for a repeat of more of the same, we backed it up last Saturday with another great turnout.

We introduced a "Free Session Card" to let you bring a friend to one our group training/boxing sessions for free. If you haven't been given any cards yet or need more please ask the trainers as we would love to have your friends join you at our sessions.

This month has also seen a lot of familiar faces return to training after battling illnesses & injuries, returning from overseas, getting married, having babies and some just venturing out after a long, cold Winter. We all know my favourite words after an extended break are "Can I still use this card?"

Looking forward to another great month ahead........

Fitness 4U Newsletter 'Tis the season to be jolly

Yes, as you can see from Di's Wed Group at Coorparoo now 'tis the seaon to be jolly" but before we hit December and the end of year party scene, with days full of drinks, lunches, dinners and catch-ups it's a good time to think about how we can stay on track with our healthy lifestyle and how to avoid the temptations that we only get to indulge in once a year.

By now we should have cemented some really good habits and while at times you may feel it’s easier to toss in the towel and just go with the flow, come January when you are still on track and everyone around you is talking about their New Year’s resolution, it will be well worth it.

This is a great time to catch up with friends, don’t avoid social situations because you are feeling like there is some expectation that you will overeat and drink too much. Put some strategies in place that enable you to enjoy the fun & festivities that are going on around you without feeling like you are going without.

When meeting friends for drinks make sure you have eaten a healthy & filling meal before you venture out. This will help you decline some of the party foods on offer. It will also help to slow down the rate of alcohol consumption. Drinking on an empty stomach may lessen your will power & may see you eating and drinking more than you had intended.

Offer to bring something to a party/gathering which will give you the opportunity to bring along something that is healthy but also tasty. A little planning can make all the difference.

Try something different on the barbeque, steering away from sausages and hamburger patties. Be adventurous & try fish, seafood or chicken for a change, not only is it healthier it will also add a bit of variety.

Organising an entire dinner party can be hard work and stressful. Why not add a bit of fun by challenging your guests to each bring a different course that is both healthy & tasty and sit back and enjoy the catch up.

Invite friends over for breakfast. This is a great option as it takes away the drinks, nibblies temptations and you can actually sit down & enjoy each other’s company. Added to that how many healthy breakfast options are there. Again look at having a great start to the day and give the Danishes and croissants a big swerve. Fruit platters and yoghurts are a great addition to the breakfast menu.

Fitness 4U Newsletter December Boot Camps-Train up until Christmas

We are running our Bootcamps right up to Christmas so there is no reason for you to stop training or lose motivation during this busy time.

Take advantage of our offer to attend any of our Boot Camp sessions at any of our locations plus free Group Training/Boxing sessions and you really are left with little excuse to get fit before the holidays.


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.

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

Botanic Gardens, City (Mon & Wed 5.30pm)
Nov 26, 28, Dec 3, 5, 10, 12, 17, 19

Whites Hill Reserve, Coorparoo (Tues & Fri 5.30am)
Nov 27, 30, Dec 4, 7, 11, 14, 18, 21

Anzac Park, Toowong (Tues & Thurs 5.30am)
Nov 27, 29, Dec 4, 6, 11, 13, 18, 20

Shaw Park, Kalinga (Tues & Fri 5.30am)
Nov 27, 30, Dec 4, 7, 11, 14, 18, 21

Botanic Gardens, City (Tues & Thurs 6.00am)
Nov 27, 29, Dec 4, 6, 11, 13, 18, 20

Kangaroo Point Cliffs, Kangaroo Point (Tues & Thurs 6.00pm)
Nov 27, 29, Dec 4, 6, 11, 13, 18, 20

Fitness 4U Newsletter Xtreme Bootcamp-More to Come

Our next Xtreme Bootcamp will be held 5.30am Nov 17 (Sat) at Anzac Park, Toowong. Numbers are strictly limited and so contact us ASAP to avoid missing out on your very own Xtreme Boot Camp experience. Read below what our Xtreme Boot Campes have said about the two previous sessions.

"Hated it all but thought it was great."

"Thanks for a great session team! See you next time."

"The sand bag carry was hard work but it forced you to keep going, the top of the hill was a killer."

"All good enjoyed it all thoroughly can't wait for the next one."

"Felt great after doing it, good overall workout!"

" Really enjoyed it - especially for me the change in location and completely different exercises to our weekly sessions."

"I loved the sandbag carrying up the hill - it was challenging enough and kept you interested."

Fitness 4U Newsletter Fitness 4 U Legend of the Month - Chris

Meet Chris Ramsey our November Legend of the Month.

Having hiked some of the world's toughest trails Chris has turned his passion for adventure into a business. When you see how quickly Chris can cover the flats down at Ashgrove, you can imagine that throwing a mountain in his path will barely slow him down. Read on to find out what motivates Chris to undertake these adventures.

I am 44 years old, married to Laura with 3 boys. Work full time in Agriculture but my passion is for adventure and keeping fit. I set up Icon Adventures 9 years ago and since then have walked Kokoda 5 times, Kili 5 times and Ethiopia 4 times. My last trip to Kili included 2 summits in a 3 week period which was both physically and mentally demanding but very rewarding. I lead 2 groups getting all 23 people to the top in very cold conditions, -15 degrees (see photo above).

My best hiking experience would be Ethiopia, the people of Ethiopia have very little but are incredible friendly, and the scenery in the mountains is astounding.

Often get asked why do I do it - I love to see people achieve goals that they believe are beyond them and contributing to the local communities.

My fitness goals are and continue to lead treks and to be able to compete in adventure races, the fitness 4U group training sessions complement my running and mountain biking to achieve this.

If you're looking for an exciting and challenging holiday contact Chris who you'll see down at Ashgrove Group Training sessions when he's not off conquering a mountain. His company specialises in overseas adventure holidays -

Fitness 4U Newsletter Icon Adventures

It's been a busy year at Icon Adventures. We've trekked in Kokoda, Kilimanjaro, China, West Papua, Ethiopia and France. It's been great fun and we're looking forward to more destinations in 2013.

Black Cat Trek
The rugged Black Cat Trail is one of the toughest treks in PNG. Trekkers face the physical challenge of a raw jungle track in an extremely remote area rarely visited by westerners. If you are up for the challenge, you'll also discover village jungle-life and an aspect of our military history which is just now coming to light. Departs July 2013 - Limited availability.
Our 7-day trek commences at Ower's Corner and concludes with a rememberance ceremony at Isurava. We avoid the busy April season and limit our group size to 14 to ensure your trek is personally satisfying and successful. We have engaged an outstanding Kokda support crew and local guides for 2013 and look forward to an enhanced Kokoda experience for you. Departs June-July 2013 - Limited availability.

This tour provides a complete Tanzania experience; the challenge of climbing Mount Kilimanjaro, the opportunity to spot the big five on safari and an inspiring visit to the wonderful School of St Jude. Our trek preparation support will ensure you are well prepared, with 99% of our clients successfully reaching the summit. Departs August-September 2013 - Limited availability.

Great Wall of China
Our Great Wall trek takes you to the remote mountains north of Beijing. Take in the views as we trek along some of the most scenic and historic parts of the wall, then relax in comfortable 3-star hotel and guest house accommodation each night.
Departs 20th September 2013 - Limited availability.

Kokoda Ethiopia Tanzania West Papua Cambodia China France Argentina

Fitness 4U Newsletter Exercise of the Month-Mountain Climbers

Climbing a mountain is no easy feat - just ask Chris

This month, as a tribute to Chris and his amazing achievemnents we shine the spotlight on Mountain Climbers. This exercise is an excellent move for building cardio endurance while also building core strength and agility. This is also a great move when you don't have much  equipment and want a challenging workout.

Targets: Butt/Hips, Legs - Thighs, Full Body/Integrated

Muscles Used: Abs, Glutes, Abductors, Quads & Hamstrings

Equipment Needed: No Equipment

Begin in a pushup position on the hands and toes. Bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. You can also run the knees in and out rather than touching the toes to the floor. Continue alternating the feet as fast as you safely can for 30-60 seconds.

Fitness 4U Newsletter Recipe of the Month-Rice Paper Rolls

Prawn rice paper rolls 

Try taking these National Heart Foundation recipe, Vietnamese-style rolls along to a party when you are asked to bring an appetiser or nibbles.

Serves 4
Preparation time: 30 minutes

1 small carrot, finely shredded
60g dried rice noodles
1 Lebanese cucumber, peeled and seeded, cut into thin strips
16 mint leaves
3 green onions, green part only, chopped
8 sprigs fresh coriander
1 tbs plain, unsalted peanuts, chopped
8 cooked prawns, peeled, deveined and halved lengthwise
8 x 22cm round rice paper wrappers

Dipping sauce
1 tbs sugar
1 tbs fish sauce
1 tbs lime juice
1 small clove garlic, finely chopped
1-2 red chillis, finely chopped
1 tbs water

1. Make the dipping sauce first by combining the sugar, fish sauce, lime juice, garlic, chilli and water in a bowl. Stir until sugar has dissolved. Set aside for 30 minutes.

2. Place rice noodles in a bowl, cover with boiling water and stand 5 minutes, or until soft. Drain and rinse until cool, then chop coarsely.

3. Place all filling ingredients in separate bowls. Dip the rice paper wrappers one by one into large bowl of hot water, then transfer onto a tea towel.

4. Spread the filling ingredients on the bottom third of the wrapper, place 2 prawn halves just above it. Roll up, folding in the sides as you go. To serve, slice diagonally in half.

Fitness 4U Newsletter Brisbane City Council - Get Active

Attendances at our Active Parks sessions has been fantastic-keep spreading the word. Most of these sessions are free and all of them conducted by Fitness 4 U.

With a new round of Brisbane City Council sessions starting up there sure to be one that suits you.

Fitness Circuit: Gilbert Park, Red Hill (free) Tues 9.30am - 10.15am Nov 13, 20, 27 - Meet Playground

8 Week Weight Loss Challenge: Grinstead Park, Alderley (free) Sat 7.00am - 7.45am Nov 10, 17, 24, Dec 1, 8, 15, 22 - Meet Playground

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

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

Get in Shape 4 Christmas: Carindale Recreation Reserve, Carindale (free) Wed 5.00pm - 5.45pm Nov 14, 21, 28, Dec 5, 12, 19 - Meet Playground

Boxing 4 Fun & Fitness: Teralba Park, Everton Park (free) Wed 9.45am - 10.30am Nov 14, 21, 28, Dec 5, 12, 19 - Meet Osborne Rd Entrance

Be Stronger Live Longer: Lanham Park, Grange (free) Mon 9.30am - 10.15am Nov 19, 26, Dec 3, 10, 17 - Meet Basketball Court

Mums & Bubs: Rocks Riverside Park, Seventeen Mile Rocks (free) Wed 9.15am - 10.00am Nov 21, 28, Dec 5, 12, 19 - Meet Playground

Be Stronger Live Longer: CB Mott Park, Holland Park (free) Thurs 9.30am - 10.15am Nov 22, 29, Dec 6, 13, 20 - Meet Playground

Fitness 4U Newsletter Quotes- To keep you on track

"At a dinner party one should eat wisely but not too well, and talk well but not too wisely”
William Somerset Maugham

"The proximity of a desirable thing tempts one to overindulgence. On that path lies danger."
- Frank Herbert

Fitness 4U Newsletter Group Training-More Fun in the Outdoors

There are just some things that are more fun when shared with others and exercise is definitely one of those. Start your days in the fresh air, with a group of like-minded people and have FUN.

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-Is It For You?

Why come to our Group Boxing sessions? Well, let's ask Erin (left in photo) who along with her sister, Gemma has been coming to our Monday Kangaroo Point sessions like "forever."
"Well it's not for instructor!" Thanks Erin, nice one:)
"I find the sessions a great way to start the working week and not only do I get a great workout but Ron, as Ron only can makes the sessions fun and motiviating. I'm addicted to Ron, well his sessions anyway"

Boxing requires, strength, power, speed, endurance, reflexes, intelligence, and heart. It is not only challenging physically, it also requires you to concentrate and focus.

Join us for a fun, challlenging workout that improves your confidence and gets you in shape faster than anything out there. Try it for yourself and you'll find boxing to be that awesome exercise you've always wanted.  Click here for session details.

Fitness 4U Newsletter Personal Training-Need a Reason to Start?

Reasons to do Personal Training with Fitness 4 U:

* Get fast results
* Expert instruction  
* Motivation Plus
* Training for an event
* Want to work out at home
* Need a challenge
* Bored with the same old workouts
Have any one of our personal trainers help you with your fitness goals and come along to any of our group or boxing training sessions during the week for FREE.

Click here for more information.

Fitness 4U Newsletter Corporate Training-Reward Your Staff Year Round

At a time of the year when companies put money towards rewarding their hard-working staff with one off Christmas gifts and parties, why not think outside the square and consider rewarding your staff all year round? That's what Austrex (see photo) did. They started training with us in 2007 and are still at it 5 years later. Here's what they say about us.

"We have found the corporate training sessions to be of valuable help with team building, the participants have continually expressed their enjoyment and benefit they get from these sessions." 

By providing corporate training for your employees you not only reward their efforts and give them some down time but your company will also reap the benefits of your employees having improved health, motivation and the ability to cope better with stress.

Click here to read what other clients are saying about us.

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