It won't be too long before we commence another round of Boot Camps & as our Oct/Nov Boot Camps are usually very popular you'll need to sign-up early to avoid missing out.

5 REASONS WHY YOU SHOULD DO BOOT CAMP
1. Great cardio & strength workout
2. Each session is different
3. Achieve your fitness goals
4. Experienced & motivating trainers
5. Free Group Boxing & Group Training sessions


Ashgrove Sports Ground (Mon & Wed 5.30am) Oct 24, 26, 31, Nov 2, 7, 9, 14, 16

Botanic Gardens, City (Mon & Wed 5.30pm) Oct 24, 26, 31, Nov 2, 7, 9, 14, 16

Anzac Park, Toowong (Tues & Thurs 5.30am) Oct 25, 27, Nov 1, 3, 8, 10, 15, 17

Whites Hill Reserve, Coorparoo (Tues & Fri 5.30am) Oct 25, 28, Nov 1, 4, 8, 11, 15, 18

Shaw Park, Kalinga (Tues & Fri 5.30am) Oct 25, 28, Nov , 4, 8, 11, 15, 18

Botanic Gardens, City (Thurs & Tues 6.00am) Oct 27, Nov 1, 3, 8,10, 15, 17, 22)

Cost:
$160.00 - New Boot Campers
$136.00 - Previous Boot Campers
$128.00 - Back-up (Sept) Boot Campers

Please click  to enrol.

Octobers Trainer's profile is our fearless leader, Ron Daniels who never gets sick nor goes on holidays unlike some of his other trainers. Ron has been a Personal Trainer for 9 years & has the normal qualifications plus much more that you'd expect from such a skilled & motivating trainer.

Looking even younger then his reported 50 yrs and according to him getting younger by the day, Ron looks as handsome as ever nestled among the flowers. 

Ron loves early mornings, people buying 10 sessions cards, training in the Great Outdoors, arguing with his fellow trainer, Sciobhan, conducting intense fitness sessions & meeting new people every day. He doesn't love the rain when his fitness sessions are on, political correctness or his trainers going on holidays.

In a previous working life, Ron was a financial adviser & was so good at his job that he'll still be training people when most of you are retired!

Ron, like many men is a bit of a  tragic sports fanatic. Not too many years ago, his words not mine Ron was a promising Rugby Union half-back playing for Randwick & was told that he had the potential to play for Australia if he persevered & trained hard. Unfortunately just when he was about to become a house-hold name & one of the greats of the game he met Wife number 1 & that was the end of a promising football career.

Ron enjoys most sports but his favorite is AFL, which according to him is the most skilfull, toughest & watchable of all of the football codes & he says it's the only true Australian football code.

Going through 2nd puberty, Ron listens to all of the latest pop music & they tell me that his iphone contains a collection of music that would make every 10 year old  girl jealous.

Have you ever wanted to come to one of our fitness sessions but was unsure of the time or venue?  Well, within the next month all you'll have to do is click on the free Fitness 4 U app & the answers will be right there. With the touch of a button you'll be able to check out the venues & times of all our fitness sessions.

This yummy breakfast is a great way to pack in fruit & fibre.

Ingredients (serves 4)

1 cup natural mueseli
250g strawberries (washed, hulled & chopped)
2 bananas (peeled & chopped)
2 tbs honey
2 tbs apple juice
1 1/3 cups reduced fat greek natural yoghurt
1 passionfruit (halved)



Instructions
1. Toast mueseli in the ovenby pre-heating the oven to 180 deg C fan forced. Spread the mueseli on a baking tray & cook for 8-10 minutes (stirring occasionaly to prevent burning) or until lightly toasted. Set aside to cool.

2. Place strawberries & bananas into a bowl, drizzle over 1 tbs of the honey then pour oer the fruit juice. Stir gently to coat.

3. Spoon the yoghurt into a bowl. Drizzle the remaining honey & swirl through the passionfruit.

4. Spoon 1/4 cup mueseli into the base of 4 glasses. Top with the yoghurt then the fruit & juices. Serve immediately.

Wall Squats, often referred to as "Ski Squats" are a really effective & safe exercise for targeting & toning your quads. 

Position your back firmly against a flat, smooth & secure surface. Step out your feet & slide down the wall until your thighs are parallel to the ground. Feet should be shoulder width apart. Ensure that your abs are locked on, shoulders & back remain pushed against the wall, head in a neutral position looking straight ahead & knees aren't over your toes. If you experience sore knees slide back up the wall until the pain stops. Try to hold for 30 seconds then repeat 2 more sets. Over time aim to hold for 1 min, 2 min & 3 min. For a more intense workout hold a weight or lift your toes off the ground.    

Looking for some free or low-cost fitness sessions to complement your existing fitness program or introduce a friend to the benefits of outdoor fitness training? If so, come along to some of the exciting BCC sessions that we are conducting during the month of October. If you're wanting to lose a kilo or two before Christmas then you should come along to one of the 8 Week Weight Loss Challenge to be held at Newmarket & Murarrie. 

Norman Buchan Park, Baroona Rd, Bardon (meet playground)
Oct 3, 10, 17, 24 (Mon 10.30 - 11.30) Core Strength Fitness ($5.00)

Pioneer Crescent Park, Pioner Crescent, Bellbowrie (meet playground)
Oct 5 - Nov 23 (Wed 9.30am - 10.30am) Mums & Bubs Fitness (free)

The Common, Cambridge St, Coorparoo (meet end Cambridge St)
Oct 6, 13, 20, 27 (Thur 9.00am - 9.45am) Boxing 4 Fun & Fitness ($3.00)

Botanic Gardens, City (meet Albert St Gates)
Oct 6, 13, 20, 27 (Thur 12.15pm - 1.00pm) Boxing 4 Fitness ($5.00)

Graceville Memorial Park, Oxley Rd, Graceville (meet picnic area)
Oct 7, 14, 21, 28 (Fri 8.15am - 9.00am) Super Seniors ($3.00)

Gordon Thomson Park, Roseberry Tce, Chelmer (meet playground)
Oct 7, 14, 21, 28 (Fri 9.30am - 10.30am) Core Strength Fitness ($5.00)

Keating Park, Belgrave Rd, Indooroopilly (meet playground)
Oct 7 - Dec 9 (Fri 9.45am - 10.30am) Active Parks: Mums & Bubs Fitness Session ($5.00)

Murarrie Recreational Reserve, Wynnum Rd, Murarrie (meet playground)
Oct 8, 15 22, 29, Nov 5, 12, 19, 26 (Sat 7.00am - 8.00am) 8 Week Weight Loss Challenge (fee)

McCook Park, Finsury St, Newmarket (meet playground)
Oct 8, 15, 22, 29, Nov 5, 12, 19, 26, (Sat 7.00am - 8.00am) 8 Week Weight Loss Challenge (free)

"It's never too late to become what you might have been ." - George Elliot

"The difference between a goal and a dream is a deadline" - Steve Smith

"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it." - Lou Holtz

Boxing is one of the most effective cardio & strength exercises that you can do & should be a part of everyone's fitness program.

- Increase Cardio Fitness
- Increase Muscle Tone
- Decease Body Fat
- Speed, Power, Endurance & Balance combined
-  Release Stress
- Increase Self-Defence awareness
- Burn up to 1,00 Calories an hour

Click onto the following link for list of all of our Group Boxing session times.

It is little wonder why our outdoor Group Fitness sessions are regarded as the best in Brisbane? Using weights, medicine balls & other fitness equipment you're guaranteed a great cardio & strength workout.

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.

If you're looking to achieve specific fitness goals then you should receive Personal Training from one of our experienced & motivating Personal Trainers.

If you want Personal Training but think that you can't afford it let us know because we can team you with others with similar fitness goals & reduce the cost.

Receive Personal Training with Fitness 4 U & you can attend all of our Group Boxing & Group Training sessions free & Boot Camps at half-price. For further information go to the Personal Training link of our website or call us on 1300 367 703.

This is the time of the year when many companies are organising fitness programs for their staff. Fitness 4 U has been conducting corporate fitness sessions for many years & have a number of different programs available.

Please let us know if you're company is considering corporate fitness sessions. You will be rewarded.