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Hi ,
The Bridge to Brisbane run is only a few weeks away & our fitness sessions offer great cross training for this event. We are also conducting several Bridge to Brisbane fitness sessions on behalf of the BCC (see details under BCC sessions).
If you're serious about getting fit & toned for Summer NOW is the time for action. The fastest way to fast-track your fitness is to sign-up to one of our August Boot Camps (session times below).
We are pleased to advise we'll be resuming our normal 6.00am Tues & Thurs Boot Camp in the Botanic Gardens. If you work in the city this is an opportunity to get a great workout before going to the office.
Remember that Boot Campers can attend all of our Group Boxing & Group Training sessions FREE during Boot Camp. Sign-up a friend to our Boot Camps & we’ll give you $50.00 off.
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August Boot Camps |
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 Ashgrove Sports Ground, Ashgrove (Mon & Wed 5.30am)
Aug 15, 17, 22, 24, 29, 31, Sep 5, 7
Botanic Gardens, City (Mon & Wed 5.30pm)
Aug 15, 17, 22, 24, 29, 31, Sep 5, 7
Anzac Park, Toowong (Tues & Thurs 5.30am)
Aug 16, 18, 23, 25, 30, Sep 1, 6, 8
Botanic Gardens, City (Tues & Thurs 6.00am)
Aug 16, 18, 23, 25, 30, Sep 1, 6, 8
Whites Hill Reserve, Coorparoo (Tues & Fri 5.30am)
Aug 16, 19, 22, 23, 26, 30, Sep 2, 6, 9
Shaw Park, Kalinga (Tues & Fri 5.30am)
Aug 16, 19, 22, 23, 26, 30, Sep 2, 6, 9
Cost:
$160.00 - New Boot Campers
$136.00 - Previous Boot Campers
$128.00 - Back-up (July) Boot Campers
Please click to enrol. |
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Recipe of the Month - Apricot Yoghurt Brulees |
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 This a delicious low-fat dessert that can be whipped up in a flash! It will take you no more than 5 minutes to make.
Ingredients (serves 4):
1 x 825g can apricot halves in juice
260g (1 cup) low-fat natural yoghurt
2 tbs honey
1/4 tsp ground cinnamon
100g (1/2 cup) caster sugar
Method:
- Divide the apricot halves and a little of the juice among four 250ml (1-cup) capacity heatproof serving glasses.
- Combine the yoghurt, honey and cinnamon in a small bowl. Spoon the yoghurt mixture over apricots in serving glasses.
- Place the sugar in a medium frying pan over low heat. Cook, stirring, for 3-5 minutes or until sugar dissolves and caramelises. Remove from heat. Set aside until bubbles subside.
- Spoon the toffee over the yoghurt mixture and serve immediately.
A great addition to this dessert is to add some toasted slivered almonds. |
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Exercise of the Month - Walking Lunges |
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 Winter is coming to an end, and to ensure you are “short ready” for Summer, remember to add Walking Lunges to your fitness program.
You use multiple muscles (quadriceps and gluteus) when performing this exercise, so it's a good exercise to do regularly.
As your strength and flexibility increases, you can begin to add extra weight by holding dumbbells. The additional weight will increase your stamina and strength while giving you an extra firm and elevated back side. Here’s how to do them properly:
- Standing tall with your shoulders back and abdominals engaged, place your feet together. Your arms can be flat at your side, holding your hips or behind your head. Step forward with your right foot, bending both knees so that your front knee is aligned over your ankle and the back knee comes close to the floor. Your back heel is lifted off the floor.
- Before your back knee touches the floor, push up with your back left leg, forcing the weight of your body through your right heel, simultaneously bringing your left foot together with your right foot.
- Without pausing, alternate legs, and repeat the with your left leg forward. Before your back knee touches the floor, push up with your back right leg, forcing the weight of your body through your left heel, simultaneously bringing your right foot together with your left foot.
Continue to perform the steps above, alternating legs for 20 steps and increasing the steps as you get stronger. |
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BCC Sessions |
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Below upcoming BCC fitness sessions that we’re conducting over the next few weeks. Most sessions are FREE & we’d love for you to attend whenever possible.
Keating Park, Indooroopilly
July 22 - Sep 23 (Mon 9.45am - 10.30am): Mums & Bubs Fitness Session ($5.00)
Brisbane Corso Park, Yeronga
July 21 - Aug 25 (Thurs 6.00am - 6.45am): Bridge to Brisbane Preparation (free)
Ashgrove Scenic Reserve, Ashgrove
July 22 - Aug 26 (Fri 7.00am - 7.45am): Bridge to Brisbane Preparation (free)
Brisbane West Seniors Citizen Centre, 132 Latobe Tce, Paddington
July 29 (Fri 9.30am - 10.30am): Steady Steps for Seniors (free)
Robertson Park, Taringa
Aug 4 - Sep 8 (Thurs 9.15am - 10.00am): Bridge to Brisbane Preparation (free)
Creekside Park, Brookfield
Aug 5 - Sep 26 (Fri 9.30am - 10.30am): Fitness for Seniors (free)
McCook Park, Newmarket
Aug 5 - Aug 26 (Fri 9.15am - 10.00am): Total Body Workout (free)
Spring Hill Hall, Love St, Spring Hill
Aug 5 - Sep 16 (Fri 10.45am - 11.30am): Steady Steps for Seniors ($5.00)
Jubilee Hall, 180 Jubilee Tce, Bardon
Aug 8 - Sep 12 (Mon 10.45am - 11.30am): Steady Steps for Seniors ($5.00)
Brittain Park, Coopers Plains
Aug 9 - Aug 30 (Tues 9.30am - 10.30am): Fitness for Seniors (free)
Spencer Park, Newmarket
Aug 22 - Sep 26 (Mon 10.00am - 10.45am): Mums & Bubs Fitness Sessions (Free)
Kulgan Prk, Kelvin Grove
Sep 2 - Sep 30 (Fri 9.15am - 10.00am): Butt, Arms & Abs Circuit (free)
Raven St Reserve, Chermside West
Sep 5 - Sep 26 (Mon 9.15am - 10.00am): Circuit Training ($5.00)
Lavarack Park, Camp Hill
Sep 9 - Sep 30 1 (Fri 9.15am - 10.00am): Resistance Band Exercises (Free) |
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Fitness Quotes |
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“I've missed more than 9,000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.” - Michael Jordan
“You have to stay in shape. My grandmother started walking 5 miles a day when she was 60. Today she’s 97 & we don’t know where the hell she is.” – Ellen Degeneres |
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Group Boxing |
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 We boast the best boxing sessions in Brisbane!
With a mix of speed & power plus kick-boxing combos, we guarantee you a great all over body workout.
Check out our session times & join us whenever you can.
Cost is $110.00 for 10 sessions or $15.00 a session. Ten session cards may be used for both Group Boxing and Group Training sessions and you only pay for the first two sessions in any week. |
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Group Training |
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 The mornings are getting lighter & it’s a great time of the year to train in the great outdoors.
Let our experienced trainers motivate and help you fast-track your fitness and tone-up before Summer.
Sessions are suitable for all fitness levels and include cardio, toning and strength exercises.
Check out our session times & join us whenever you can.
Cost is $110.00 for 10 sessions or $15.00 a session. Ten session cards may be used for both Group Boxing and Group Training sessions and you only pay for the first two sessions in any week. |
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Personal Training |
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 Do you have a wedding, birthday, anniversary, school reunion or some other special occasion coming up? Maybe you’ve recently had a baby & want to get back to that pre-baby weight?
Whatever the reason, our Personal Trainers will have you looking great for that special occasion.
All Personal Training clients can attend our Group Boxing & Group Training sessions free. Contact us for further information. |
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Corporate Training |
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 If your work place is considering running a fitness program for its employees please let us know.
During the past 8 years Fitness 4 U has conducted fitness sessions for a number of companies in Brisbane & have a variety of programs available. |
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