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   December 2012 / January 2013 e-News -

The New Year is just around the corner. A year where many things will stay the same but an opportunity exists to make some of the changes we would like to see in our lives. 

2013 is the International Year of Statistics. What does that mean to you?

Train 3-5 times a week?
Attend 10 Bootcamps?
Enter 1 Fun Run?
100% committment to training?

For Fitness 4 U it means:

- 10 Years in operation
- 10 Registered trainers
- 11 Venues across Brisbane
- 59 Bootcamps
- Approx. 250 Boxing sessions
- Over 300 Group Training sessions
- More than 500 clients
- 100% committment to training you

We wish you and your families all the best during the festive season. Eat, drink and be merry & we look forward to seeng you back in the New Year to reverse it!!!!!!

Fitness 4U Newsletter Holiday Session Times

We are taking a short break over the Christmas period with all sessions running as normal up until Sunday 23rd December.

Our Ashgrove Group Training session at 5:30am Mon Dec 24 at GPS will be held as usual but that will be our last session for the year.

Sessions will resume as usual on Wednesday 2nd January and our Bootcamps will commence the following week.

The only exceptions being that there will be no Thursday boxing session @ Ashgrove State School in January, the Tuesday session at the same venue will be held as normal. Boxing at Kangaroo Point resumes Sun Jan 6.

Fitness 4U Newsletter Pricing for 2013 - Beat the Price Rise

At Fitness 4 U our aim has always been to give great value for money e.g. after 2 sessions in one week all other sessions are free. We haven't increased our prices for two years but will need to do so slightly in the New Year.

From January 1, 2013 our 10 session cards will cost $120.00 (a single session cost will remain at $15.00). You can beat the price rise by purchasing as many of our 10 sessions as you wish before December 31.

The cost of Boot Camps will increase to $128.00 for our previous Boot Campers & $148.00 for new Boot Campers. If you sign-up to one of our January Boot Camps before December 31 you pay the old price.

We hope you feel this is still great value and we appreciate your support.

Fitness 4U Newsletter Gift Certificates

Looking for a Christmas gift for a member of your family or friends? Something that is different, good for them and shows how much you really care? If so, purchase a Fitness 4 U Gift Certificate. This is the perfect gift for someone you love. Gift Cerificatescan be purchased from $95.00.

Improving quality of life for a loved one is the best gift one can ever give.

Fitness 4U Newsletter January Boot Camps - New Year New You!!!!!!

We don't mess around. Our Bootcamps start as soon as you get back to work. With lots of program changes for 2013, we promise you that our Boot Camps will be better then ever. You won't get bored. SIGN UP NOW!

Cost is only $128.00 for our previous Boot Campers & $148.00 for those doing Boot Camp for the first time. Click here to enrol online.

Whites Hill Reserve, Boundary Rd, Coorparoo: Tues & Fri 5.30am - 6.30am

Jan 8, 11, 15, 18, 22, 25, 29, Feb 1

City Botanic Gardens: Tues & Thurs 6.00am – 7.00am

Jan 8, 10, 15, 17, 22, 24, 29, 31

Shaw Park, Shaw Road, Kalinga: Tues & Fri 5.30am - 6.30am

Jan 8, 11, 15, 18, 22, 25, 29, Feb 1

City Botanic Gardens: Mon & Wed 5.30pm - 6.30pm

Jan 7, 9, 14, 16, 21, 23, 30, Feb 4

Anzac Park, Dean Street, Toowong: Tues & Thurs 5.30am - 6.30am

Jan 8, 10, 15, 17, 22, 24, 29, 31

Fitness 4U Newsletter Xtreme Bootcamps - They're Back!

In January we are giving you an Xtra opportuniity to Xcel in your Xtraordinary Xercise routine with an Xtreme fat-burning workout to reduce the Christmas bulge. Feel the Xhilaration, Xcitement and Xhaustion as you Xert yourself  to Xceed your Xpectations.
Click here to enrol online.

Jan 12 (Sat) 5.30 - 6.45am @ Anzac Park, Toowong

Jan 19 (Sat) 5.30 - 6.45am @ Whites Hill Reserve, Coorparoo

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

This month we introduce you to a relative newcomer to the Fitness4U family. Selina is someone who has shown us what drive, determination and consistencency can achieve. Not only has Selina achieved the goal she set for herself this year whilst working full time, completing a degree and maintaining her Army Reserve committments (she rarely misses a session) , she is already setting herself goals for the New Year that are tougher and more challenging.

My life as a boot camper kick started with a Council sponsored eight week challenge in Teralba Park run by Paloma.  I enjoyed it so much that I signed up to the real deal with morning boot camps with Sciobhan in the Botanic Gardens.  I am thrilled with my full year of boot camping.  It helped me to achieve all of my fitness goals for 2012 including completing a range of 5km to 10km running events and my first half marathon in Toowoomba, in a half decent time.

The regular early morning (I get up at 4.45am) exercise sessions have been made so much easier by the friendly dynamics of the Botanic Garden team…thanks girls! 

My favourite exercise is the man maker because there isn’t a single muscle that misses out (See our March 2012 e-news, also a favourite of Pauline's).  The exercise that confuses me the most is the backwards bear crawl…it’s all too much for an accountant to handle. 
The worst thing to happen at boot camp is to have super woman Julie lap you around a circuit…twice…talk about inspiration!  My most cherished boot camp experience was completing a set of 10 double skips in a row…go me!…skipping being my second favourite exercise.

The increase in my overall fitness has made my physical training requirements of being in the Army Reserve a breeze…allowing me to beat the boys on the odd occasion!  Not only that but it has kept me sane during some very busy working weeks.

Now that 2012 is almost done and dusted I have set new fitness goals for 2013.  I intend to complete a faster half marathon in March 2012 (fingers crossed for sub 2 hours), competing in the Brisbane Tough Mudder in August 2012 and to complete a set of unassisted heaves (bring out the guns).

Thanks to Ron, Sciobhan and the team I believe I can achieve my new goals.

Selina has even introduced her parents to the wonders of Fitness4U and when they are not busy travelling Australia they drop in to Ron's sessions at Toowong.

Fitness 4U Newsletter Tough Mudder 2013

Registration for the Brisbane Tough Mudder to be held on Sat 17 Aug & Sun 18 Aug has opened, with a discount for early birds.

If you are interested in competing in this event next year (like Selina) as part of a Fitness 4 U team let us know and we can get a training session happening.

Fitness 4U Newsletter Exercise of the Month - Squats

Back to basics, take out the jumps, pulses, holds, Kanga jump, plié, sumo, prisoner and have a look at this exercise in it's basic form.

Muscles Used/ Joint Actions: Glutes, Quads, Hamstrings & erector spinae (the muscle in the back that hold up the spine)

Key Training Points:
- Pelvis/ spine neutral
- Feet shoulder width apart
- Flex hips-buttocks first
- Flex knees to about 90 degrees
- Knees in line with 2nd and 3rd toes

Training Errors:

- Trunk leaning forward
- Flicking of knees (rapid movement at the end of the squat

1 .Stand with your head facing forward and your chest held up and out.
2. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance.
3. Sit back and down like you're sitting into a chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
4. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles but not over your feet. Press your weight back into your heels
5. Keep your body tight and push through your heels to bring yourself back to the starting position

Fitness 4U Newsletter Recipe of the Month - Aussie Burgers

January 20-27 marks Healthy Weight Week in Australia. Try these Healthy Burgers on the Barbeque to celebrate Australia Day and Healthy Weight Week.

Aussie Burgers
These Burgers are just perfect for summer. They show just how quickly and easily a dinner can be prepared on the BBQ. The Burgers contain extra vegetables so they are even tastier than your usual meat patty. Prepare them early and keep in the fridge for convenience.

Prep time 15 minutes

1 Carrot (grated)
1⁄4 Teaspoon Chilli Powder
1 tbsp Dried Herbs
1 tbsp Fresh Herbs
1 onion (finely diced)
1 Cup rolled oats
1 tbsp Sweet Chilli Sauce
2 tbsp Worcestershire Sauce
1 Zucchini (grated)
1 Pinch pepper
2 cloves Garlic (chopped)
400g lean beef (minced)

1. In a large mixing bowl, mix all ingredients together.

2. Shape mixture into palm size balls, then flatten into a hamburger shape with a spatula.

3. Refrigerate until ready to be barbequeued.

4. Serve with salsa, lettuce, fresh tomato and reduced fat cheese on a wholemeal roll.

Nutritional information (per serve) Energy: 828kJ Total sugars: 3g Protein: 19g Sodium: 152mg Calcium: 39mg Total fat: 5g Saturated fat: 2g Iron: 4mg Carbohydrate: 15g Fibre: 3g

Fitness 4U Newsletter Brisbane City Council - Free Finess Sessions

Throughout 2012 we ran, on behalf of the Brisbane City Council, several 8 week weight loss challenges. In the New Year there will be more of these sessions happening along with activities for the Kids during the holidays. See Breaking News on our website or the council's Website for more information.

New Year, New You: Wynnum Wading Pool Park, Wynnum (free) Thurs 6.00am - 6.45am
Jan 10, 17, 24, 31, Feb 7, 14, 21, 28 - Meet Playground (water play area)

New Year, New You: Botanic Gardens, City (free) Thurs 5.30pm - 6.15pm
Jan 10, 17, 24, 31, Feb 7, 14, 21, 28 - Meet Albert St Gates

Fit Mums: Ferguson Park, Enoggera (free) Fri 9.15am - 10.00am
Jan 11, 18, 25, Feb 1, 8, 15 - Meet Playground

New Year, New You: Roy Harvey Park, Stafford (free) Sat 7.00am - 7.45am
Jan 12, 19, Feb 2, 9, 16, 23, Mar 2, 9 - Meet Playground

Fitness Circuit: Jindalee Boat Ramp Park, Jindalee (free) Tues 6.00am - 6.45am
Jan 15, 22, 29, Feb 5, 12 - Meet Playground

Kid's Dodge Ball: Kianawah Park, Tingalpa (free) Tues 9.30am - 10.15am
Jan 15 - Meet Playground

Kid's The Great Race: Alexander Park, Moorooka (free) Wed 9.30am - 10.15am
Jan 16 - Meet Playground

Kid's Boxing 4 Fitness: Centenary Community Hub, Mt Ommaney (free) Tues 10.00am - 10.45am
Jan 22 - Meet Hall

Kid's Fun Fitness Drills: Centenary Community Hub, Mt Ommaney (free) Tues 11.00am - 11.45am
Jan 22 - Meet Hall

Kid's Dodge Ball: Gibbins Park, Sunnybank Hills (free) Wed 9.30am - 10.15am
Jan 23 - Meet Playground

Kid's Boxing 4 Fitness: Brookfield Recreation Reserve, Brookfield (free) Thurs 9.30am - 10.15am Jan 24 - Meet Playground

New Year, New You: CB Mott Park, Holland Park (free) Wed 5.30pm - 6.15pm
Jan 30, Feb 6 13, 20, 27, Mar 6, 13, 20 - Meet Playground

Fit Mums: Moore Park, Indooroopilly (free) Mon 9.15am - 10.00am
Feb 4, 11, 18, 25, Mar 4, 11 - Meet Playground

Fitness Circuit: Mitchelton Park, Gaythorne (free) Mon 9.30am - 10.15am
Feb 4, 11, 18, 25, Mar 4, 11, 18, 25 - Meet Playground

Fit 4 Life: Guyatt Park, St Luca (free) Tues 9.30am - 10.15am
Feb 5, 12, 19, 26, Mar 5, 12 - Meet Playground

Fitness Circuit: Alexander Park, Moorooka (free) Wed 9.30am - 10.15am
Feb 6, 13, 20, 27, Mar 6, 13, 20, 27 - Meet Playground

Lunchtime Workout: Botanic Gardens, City ($5.00) Thurs 12.15pm - 1.00pm
Feb 7, 14, 21, 28, Mar 7, 14 - Meet Albert St Gates

Fitness Circuit : Kingfishe Park, Kenmore (free) Fri 9.30am - 10.15am
Feb 8, 15, 22, Mar 1, 8, 15 - Meet Playground

Mums & Bubs: Melrose Park, Wooloowin (free) Thur 9.15am - 10.00am
Feb 21, 28, Mar 7, 14, 21, 28 - Meet Picnic Tables

Mums & Bubs: Wembley Park, Coorparoo (free) Fri 9.15am - 10.00am
Feb 22, Mar 1, 8, 15, 22 - Meet Playground

Fitness 4U Newsletter Quotes - Make a lifestyle change not a resolution

"I think in terms of the day's resolutions, not the year's."  ~Henry Moore

"A New Year's resolution is something that goes in one year and out the other." ~Author Unknown

Fitness 4U Newsletter Group Training - Mark it in your diary

To really get value for money make sure you join us for more than one session a week. Remember, we only click your card for 2 sessions in any given week, any session(s) you can manage more than that is free.

Get into routine, mark the sessions in your diary at the beginning of the week and treat them like an appointment. If you don't feel up to it, tell yourself you only need to go for 10 minutes. Once there you will see the session through. Who ever ends a session with the words "I wish I hadn't done that." ?

Check out our session times & join us whenever you can. Cost is $120.00 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 - Need a partner?

Do you need a partner? Absolutely not.

Lots of people attend our Group Boxing sessions on their own. It is a great way to meet people as you are face to face for most of the session and have someone else to whinge to when you feel like it is too hard.

Over the years a number of boxing buddys have developed through our sessions. If you are still unsure and want to bring a friend, remember to ask our trainers for a Free Introductory Session card and introduce your friend to a great way to train. Click here for session details.

Fitness 4U Newsletter Personal Training - It's What We Do

Our trainers are always happy to talk to you before and after any of our sessions about your current weight loss or training goals and discuss plans on how to go about achieving them. Every now and then you may need a little more. When that happens, why not try a one off Personal Training session with one of our trainers?

During the session you and the trainer can discuss what you can do on your alternate training days, substitute exercises to do in the case of injury, what weights to lift to really challenge yourself and how to get the most out of our group training sessions. Click here for more information.

Fitness 4U Newsletter Corporate Training - Tailored to your needs

Whether you have an office of marathon runners and super athletes or a group of people who haven't exercised in a while, we can tailor a training programme to suit your staff.

Talk to us about your goals and we can plan a Corporate session that can have people moving and having fun without realising they are actually exercising (until the soreness kicks in the next day) or a more hardcore session for the diehards and anything in between.

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

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