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   March 2013 e-News

Hi Kellie,

Well by now you will be back in routine, with holidays and Christmas distant memories along with some of the promises you made to yourself to eat better and exercise more. Now that our lives are again filled with work, school, kids activities, how do we manage to find the time to keep the promises we made to ourselves? HABIT

You have seen it for yourself, how easy it is to develop, what starts as a early morning treat with coffee (and let's face it, you deserve it) quickly turns into a daily habit.

By applying the same logic to the things that are good for us as well we may not be so dismissive of our exercise routine or healthy eating. Do it regularly and it will become HABIT.

in this edition

Fitness 4U Newsletter Habits

Ever been half way to work before you realised you were planning to drive to the shops? Caught yourself eating the kid's leftovers without even thinking about it?

There are some habits that we need to form as part of our everyday & others that we need to switch off the autopilot and start thinking about what we are actually doing.

It’s been said that our habits, good or bad, are what make us who we are. They are an integral part of how we behave and what we do every day, done without thinking they can be hard to break and likewise hard to exchange for good ones. If we do something often enough & stop sabotaging our success it will become habit.

Decide what it is you want to change and have a firm belief in yourself that it can be done.

Formulate a strategy, one that will continue to work despite the obstacles that life throws at us. 

Choose several steps you can take each day that will assist you on your journey toward the new you, to make this new pattern ingrained into your subconscious mind and ultimately creating new habits.

Be specific. State exactly what you are doing. This is more realistic than simply saying I will eat better/ exercise more. Being specific makes you accountable and implies a committment to your goal.

Keep it simple, don't try to change everything in your life in one day.

Make a committment to start. Pick a date, write it in your diary and follow through.

Stay consistent, the more consistent you are the easier the habit will stick.

Do it for yourself. Don't worry about the habits you should change. Make a start by making the changes you want to see in you. 

Fitness 4U Newsletter March Boot Camps - Start a new habit

Start a new habit today by signing up to one of our March Boot Camps. Our Boot Camps offer plenty of variety as we continually seek to develop new programs so that no two sessions are the same. During our March Boot Camps we'll introducing kettlebells & sandbags to our sessions as we continually strive to set new standards in our quest to help fast-track your fitness.

Not only do we believe that our Boot Camps are the best in Brisbane but they are also the best value. When you sign-up to one of our Boot Camps you can attend the Boot Camp that you've signed-up for plus you may also attend any of our Boot Camp sesions at any of our venues - Now that's what you call great value! And don't forget that our Boot Campers can attend any of our GroupTraining/Boxing sessions free.

Ashgrove Sports Ground, Ashgrove (Mon & Wed 5.30am)
Mar 4, 6, 11, 13, 18, 20, 25, 27

Botanic Gardens, City (Mon & Wed 5.30pm)
Mar 6, 11, 13, 18, 20, 25, 27, Apr 3

Whites Hill Reserve, Coorparoo (Tues & Fri 5.30am)
Mar 5, 8, 12, 15, 19, 22, 26, Apr 2

Anzac Park, Toowong (Tues & Thurs 5.30am)
Mar 5, 7, 12, 14, 19, 21, 26, 28

Shaw Park, Kalinga (Tues & Fri 5.30am)
Mar 5, 8, 12, 15, 19, 22, 26, Apr 2

Botanic Gardens, City (Tues & Thurs 6.00am)
Mar 5, 7, 12, 14, 19, 21, 26, 28


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.

Fitness 4U Newsletter Kettlebell Boxing Boot Camp - Mar 9

On Sat Mar 9 (5.30am - 6.30am) we're conducting our first Kettlebell Boxing Boot Camp at Ashgrove Sports Ground. This is a great opportunity to be taught how to use the kettlebell which is a fantastic fitness tool, giving a complete body workout. This session will not only benefit to our regular Boot Campers but is a great opportunity for everyone to learn the correct technique required for this equipment before we introduce it to our fitness sessions.

We will take the time to teach and refine your technique so that you can benefit from the variety, flexibility and core strength that training with a Kettlebell has to offer. On the day we will combine kettlebells with boxing to ensure a great workout. You'll love the adrenalin rush that comes from these sessions. Spots are limited & so if you want to participate contact us ASAP. Cost is $15.00.

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

This month we introduce you to Erin, one of our regulars at our Coorparoo & West End Group Training & Kangaroo Point boxing sessions.

I have just discovered that I started at Whites Hill Group Training almost 3 years ago. Time flies! I'd been living overseas for a year and came back knowing that I never wanted to join a gym again. I think I'm a fairly motivated person but somehow always seemed to find excuses not to go to the gym, ultimately making my membership very expensive! I did a little Googling and found Ron.

The sessions, flexibility and cost really appealed to me. I remember my first session very clearly, in full sun on a hot February morning, being lapped by every member of the group. But I came back for more! I even added a regular boxing session to my weekly routine. The people and as much as Ron, Di and Bec tell us to stop chatting, social aspect of the sessions really motivates me to go (even in winter at 5.30am!) - not to mention to avoid Ron's guilt evoking texts.

I've always wanted to get to a point with exercise where I enjoyed it, and wasn't just doing it because I felt like I had to. It probably took a good year but I eventually got there and now crave it and miss it when I've been a bit lazy. I love going to the Monday night boxing sessions with my sister and I'm hoping that one day Ron will learn what '10 seconds left" really is. My goal for 2012 was to try and do at least 3 sessions a week and most of the time I think I managed that, even throwing in a Saturday morning West End session here and there. Doing one of the Extreme Boot Camps was a big challenge for me. Hated every moment but felt fantastic after (until my body cooled down and my muscles started reminding me they existed). I also had this silly little personal challenge to do push ups on my toes - started with 10 and gradually added 1 extra per day until I got to about 50.

For 2013 my goal is to keep it all going. I got engaged in January so what better motivation is there than a wedding if nothing else? I was going to say that I'd like to get to a point where I loved burpees but I'm also realistic. I would actually like to get myself to a point where I enjoy running.

My favourite exercises are anything to do with sit ups - and lately we seem to be doing them until the skin is worn off my coccyx. My least favourite would definitely be the windmill plank pushups. For some reason I must hold my breath when doing them.

Fitness 4U Newsletter Exercise of the Month-V-Sits

The V-sit up is an advanced level exercise that helps to strengthen the abdominal muscles. It is important that it is performed with muscular control and that you do not move with momentum only. It is also best avoided if you suffer from lower back problems.

Muscles Used/ Joint Action: rectus abdominis, the external obliques, internal obliques,  hip flexors and hip joint.  

Equipment Needed: None

Key Training Points: 

  • Fingers point to toes
  • Neutral spine
  • Straight legs  

Training Errors

  • Arching lower back
  • Rolling shoulders
  • Dropping head
  • No control on downward movement (allowing legs to drop)

1. Begin by lying flat on your back with arms stretched above your head.

2. Simultaneously flex at the hips & curl the abs to raise the legs and torso off the floor

3. Bring the hands to meet the feet-hold for 1 second (as you get stronger, hold the position longer)

4. Ensure the arms and legs remain straight throughout the movement

5. Pause at the mid point and then slowly and with control return back to the starting position

6. Just before you reach the floor, stop and hold the position for a few seconds.

6. This is one repetition-repeat the entire movement 15-20 times

Fitness 4U Newsletter Recipe of the Month-Linguine with garlic prawns

Heart Foundation Linguine with garlic prawns
Pasta with a touch of garlic and a hint of chilli makes the perfect base for fresh juicy prawns.
Serves: 4
Preparation time: 15 minutes
Cooking time: 15 minutes

400g dried linguine or fettucine
Handful flat-leaf parsley, tender stems finely chopped, leaves chopped and set aside
1 tb olive oil
6 large cloves garlic, finely sliced
1/4 teaspoon chilli flakes
500g green prawns, shelled and de-veined, halved lengthwise
Freshly squeezed juice of 1 large lemon
Green salad, to serve

1. Cook the linguine in plenty of boiling water until al dente.

2. Meanwhile, combine chopped parsley stems, oil, garlic and chilli in a frying pan and cook over a moderately low heat until fragrant, about 3 minutes, stirring frequently.

3. Turn heat up to high, add the prawns and cook until colour has just changed, stirring constantly, about 1-2 minutes. Stir in chopped parsley leaves and lemon juice and keep warm.

4. When pasta is al dente, drain and reserve a small jugful of the cooking water. Transfer pasta to a heated bowl, add prawns and toss well, adding a little of the cooking water to moisten, if necessary.

5. Serve immediately with a green salad.

If anyone has a favourite recipe they want to share with the Fitness4U crew simply Email us & let us know.

Fitness 4U Newsletter Brisbane City Council - Head to the Parks

Check out the extra sessions we have in store for you this month on behalf of the Brisbane City Council. See Breaking News on our website or the council's Website for more information. Most of these sessions are free & we'd encourage you to attend whenever you can.

New Year, New You: Botanic Gardens, City (free) Thurs 5.30pm - 6.15pm Feb 28, Mar 7 - Meet Albert St Gates

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

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

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

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

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

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

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

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

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

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

Fitness 4U Newsletter Group Training-It's Habit Formimg

Start a new habit today! 

Our Group Training sessions are held regularly throughout the week allowing you to make exercise one of those things you can do on autopilot.

Set your clothes out the next day & head to your local venue where we have done all the planning for you. A great habit to get into & a great start to your day.

Click here for session times and locations.

Fitness 4U Newsletter Group Boxing - You might have fun!!!!!

Our Group Boxing Classes are fun and guaranteed to give you a great all over workout.  You will feel Amazing!

Whether our group class is a first step to better health or you are looking to take your fitness to a higher level, are looking to get motivated or you just love the idea of punching somthing for stress relief you will be delighted with the results!

Given that our participants range in age from the terrific twenties to fabulous fifties and come from a variety of boxing ability and fitness levels, this is the perfect place for you!

Our qualified boxing trainers will correct your boxing technique throughout the class and help you get the most from our hour long sessions.

We supply all the equipment you need to get started! Click here for session details.

Fitness 4U Newsletter Personal Training - New 30 minute sessions

Have a spare 30 minutes before or after work?

Why not make the most of that time and try a 30 minute PT session with one of our trainers.

Whether you are looking to improve your strength, endurance or cardio we can design a programme that is specific to your needs.

Limited times and locations available.

Contact us for further details. 

Fitness 4U Newsletter Corporate Training- Create Team Spirit

Fitness4U provides corporate health and fitness services to a variety of organisations in Brisbane. Our programs will engage your staff in health promotion activities that will improve their health and performance.

We can help to create an incredible team spirit with people of all levels within your corporation running, boxing, weight training and of course, sweating, alongside each other!  

Talk to us today about how you can integrate a health program in your workplace.

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

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