Spring Shape Up

Spring Shape Up Time!

Spring is only days away. So now is a perfect time, to kick start your Spring Shape Up and delve into your daily eating habits to shed any winter bad habits.

 

This four-week eating plan is designed to get your eating habits on track. It is an easy to follow, lifestlye nutrition program that will ensure your food is nutritious and lean.

 

We will be sending out weekly nutrition tips and you’ll need to complete a weekly food diary. This will be personally reviewed to provide you with recommendations that are appropriate for you.

 

Pair this with a Spring Shape Up 4-week unlimited class pass for extra results to add lean muscle and build on your fitness.

Starts Monday 27th August 2017

  • Spring Shape Up – 4-week Nutrition Program, only $100
  • Spring Shape Up – 4-week Unlimited Class Pass, only $100

Sign Up Today

book now

 

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hiking weekend

Hiking Weekend & Luxurious Girls Getaway

Hiking Weekend Girls Getaway

Join Healthquarters for a girls getaway to the Blue Mountains. Explore the beautiful Grose Valley by day and relax in the luxurious Lavender Manor by night.

Relax and be pampered

relax and be pampered

Includes:

  • 1 night at the Luxurious Lavender Manor in Blackheath
  • Crisp white sheets made on the beds and towels provided
  • Back massage for each person (allow 25 mins per person) on site
  • Complimentary use of the six person hot spa
  • Whisk and Pin Gift Hamper on arrival
  • Robes and slippers to use during your stay
  • Log fireplace
  • Free Wifi

 

Explore the Grose Valley

Includes:

  • Enjoy 2-day hikes into the Grose Valley
  • The Grose Valley lies at the heart of the Blue Mountains National Park
  • Explore the Govetts Leap Track & Grand Canyon Track
  • 2 lunches and breakfast supplied (dinner at an additional cost)
  • Healthquarters guide for your 2 walks
  • Full first aid support
  • Equipment list supplied

 

Dates: Saturday 28 October – Sunday 29 October 2017

Cost: $425 ($200 deposit required to secure your booking)

Bookings: Book NOW here – places are strictly limited

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walking group - vivid

Walking Group in May & Vivid Walk

Walking Group in May

Join Healthquarters Walk Fit walking group sessions in May as we walk many beautiful locations around the lower north shore. Save the dates for the Vivid Walk in late May early June, as we walk and view the Vivid lights.

About Vivid Sydney

Vivid Sydney is a festival of light, music and ideas. Vivid Light transforms Sydney into a wonderland of ‘light art’ sculptures, innovative light installations and grand-scale projections for all to enjoy – for free. It is a magical celebration of light-design excellence and the world’s largest outdoor ‘art-gallery’: a unique Vivid Sydney experience.Vivid Light engages lighting artists, designers and manufacturers from around Australia and the world to illuminate, interpret and transform Sydney’s urban spaces through their creative vision.

Vivid Sydney in on from 26 May – 17 June, 2017.

Walking Group locations

  • Monday 1 May – Riverview
  • Monday 8 May – Naremburn
  • Monday 15 May – Castlecrag
  • Monday 22 May – Cammeray
  • Monday 29 May – Kirribilli (Vivid Walk)
  • Monday 5 June – Lavender Bay (Vivid Walk)

Book now

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Lemon coriander chicken soup

Lemon coriander chicken soup

This lemon coriander chicken soup is my all time favourite for a quick, easy and healthy soup. I use it when someone in the house is coming down with a cold or for a quick and delicious lunch or evening meal.

Serves 4

Preparation time: 5 minutes. Cooking time: 10 minutes

Ingredients:

  • 1 tbsp olive oil
  • 1 brown onion, finely chopped
  • 1 tbsp finely grated fresh ginger
  • 500g chicken breast, cut into 2cm pieces
  • 1 tsp ground coriander
  • 1/2 tsp ground tumeric
  • 1 tsp ground cumin
  • 4 cups chicken stock
  • 400g can chick peas (optional)
  • 400g can corn kernels (optional)
  • juice 1 lemon
  • 1 tbsp chopped fresh coriander

Method:

  1. Heat oil in a large pan, add onion, ginger, chicken, coriander, tumeric and cumin; cook, stirring, for about 3 minutes or until chicken is lightly browned.
  2. Add stock, chick peas and corn. Simmer, covered for 10 minutes.
  3. Just before serving, add lemon juice and fresh coriander.

 

Want to know why chicken soup is recommended for colds and flus? Read Susie Burrell’s article on Cold, Flu and Chicken Soup.

 

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ClassPass

ClassPass – we’re on!

Healthquarters classes are now available on ClassPass. ClassPass offers the best fitness studios, classes and experiences are on one pass. Work out where you want, when you want, and how you want, with one membership.

You can work out anywhere. Jetsetters can stay active wherever they are. Your membership lets you work out when you travel in any of our 39 cities worldwide.

You can choose from flexible plans. With no annual contracts, you can hold, change up or cancel your membership whenever you need.

You can hit the gym. Not feeling up for class? Book an hour of gym time and take the treadmill or the weight room at your own pace.

You can add on classes. Easily purchase additional classes if you need more in your monthly cycle, or if you want to visit your favorite studio again. Schedule on the go. The iPhone and Android apps make it easy to search and find classes while you’re out and about. Try recommended classes. ClassPass will recommend classes we think you’ll like based on how and where you like to move.

Stay active, live happy. A great workout has the power to make you feel like your best self. Your potential is limitless; you can do anything. Think you’ll never be able to lift, row, cycle, push up or downward dog? We’ve seen nevers turn into every days and firsts turn into forevers. Get moving and get happy!

You can find all of Healthquarters classes on ClassPass here:

https://classpass.com/studios/healthquarters-willoughby

Whilst you can enjoy our classes on this pass, you’ll only be able to use your ClassPass at Healthquarters 2 x a month. So a Healthquarters class pass is still essential to enjoy the Healthquarters classes on a weekly basis. ClassPass offer a variety of passes from $40 a month for only 3 classes or $99 a month for 10 classes. However; these are still no match Healthquarters memberships with unlimited classes as low as $15 a week.

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Exercise is better with a friend. Here are 8 reasons why….

Exercise with a friend this month and they can enjoy 2-weeks unlimited training for FREE.
All new members will receive a 2-week unlimited pass until 31 March 2017.

Here are 8 reasons why exercise is better with a friend:

1. Accountability – when you have someone counting on you, you are far less likely to bail on a workout. Making plans to meet your friend at 6am is much more concrete than vaguely planning to exercise alone “some time”. Set a date and don’t be late!

2. Exercise becomes more fun – a key element in forming a lifestyle habit is fun. It’s always more enjoyable to share an experience with a friend.

3. You tend to get more out of the session – you’ll work that bit harder when exercising with a partner. It can bring out a competitive instinct that allows you both to push your limits. You’re more likely to do that extra set or an extra kilometre when you’re being spurred on.

4. Safety – having a partner means you will always have someone looking out for you. Whether it’s someone to help if you were to fall when running or to spot you when doing strength training. This will help you through final reps and they can keep a close eye on your technique.

5. You are more likely to try new things – ever wanted to try a boxing class but felt intimidated going there alone? With a partner, your excuses are now removed. It opens up all sorts of possibilities to try new forms of exercise.

6. Reduced costs – that personal training session instantly became cheaper for both of you! And, you’ll still get plenty of individual attention from the trainer.

7. Social well-being – social interaction is often listed as an important factor for many people when choosing exercise. Training with a partner gives you that social contact that is often non-existent when going solo.

8. Shared goals – if two of you are working towards a common goal, it helps to build more resolve and resilience. It’s a fantastic feeling to achieve a goal, and it can be even better when you achieve it with someone else.


Source: HBF

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popular

Most Popular Health and Fitness Service in the Lower North Shore

Congratulations to us! Healthquarters is the #20 Most Popular Health and Fitness Service in the Lower North Shore, according to Australia’s leading online marketplace for health and fitness.

There are so many local gyms, PTs, fitness studios and outdoor training groups in the lower north shore. To win this award means a lot.

Thank you to all of the Healthquarters members for making our classes so popular. Most of our members find us through word of mouth, so it’s great to hear the good word is being spread. Our classes offer members not only fitness and strength but also fantastic support and encouragement.

Click here to read more.

popular

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almond milk

Almond milk – Make your own

Almond Milk

Almond milk contains minerals like calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. The other nutrients available in this milk include vitamins such as vitamin C, vitamin B6, thiamine, riboflavin, niacin, folate and vitamin E. Almond milk prepared from almonds is low in fat but high in energy, proteins, lipids and fibre. All these nutrients have various benefits which are essential for a healthy body.

The health benefits of almond milk include the improvement of vision, weight loss, stronger bones and a strong, healthy heart. It helps in building strong muscles, maintaining ideal blood pressure and maintaining a properly functioning kidney.

Dairy milk is known for its high content of various vitamins and minerals but almonds have been proven to contain extra nutrients. This is why almond milk is recommended as a good option for those who do not consume any form of dairy products, those who have cow milk allergy/intolerance or those people who are vegetarians.

Make your own almond milk

Almond milk contains no cholesterol or lactose and it can be extracted using simple equipment found in most homes.What exactly is almond milk? It’s typically a combination of almonds and water. However store bought and packaged almond milk may also contain additives such as sweetener, thickener such as carrageenan, and, often, fortified nutrients such as vitamins A, E, and D.

Ingredients

  • 4 cups water.
  • 2 cups almonds, soaked overnight in water

Method

Drain almonds from the soaking water and add into a high-powered blender or food processor. Blend on high for 2 minutes until smooth. Set up a bowl with some muslin cloth over the top. Pour the milk into the cloth, gather the ends and twist close. Squeeze with your hands to extract as much milk as possible. Leaving the pulp in the cloth. Pour the strained almond milk into a jug or a few glass jars. Store in the fridge. Your fresh almond milk will last 3-4 days in the fridge.

 

Sources:

 

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Choosing a personal trainer

Choosing a personal trainer

CHOOSING A PERSONAL TRAINER

Choosing a personal trainer (PT) can be a tough decision. There are so many personal trainers, so how do you decide on which one?  A good personal trainer will work with you to assist you to reach your health and fitness goals and to create an exercise program to meet your goals and personal health needs. A personal trainer will teach you the best way to exercise, show you the correct technique to perform exercises and avoid you injury. A personal trainer is there for you to be your training buddy, mentor, health educator and to motivate you to do what you may not do yourself.

A good personal trainer can:

  • help you make the best use of your exercise time
  • motivate and inspire you
  • improve your technique (efficiency and safety)
  • monitor your progress
  • adjust your exercise program in response to your changing fitness level
  • offer sound information on good nutrition.
QUALIFICATIONS AND EXPERIENCE

Anyone can call themselves a personal trainer, so make sure your trainer is qualified and registered.

  • Certificate IV in Fitness – Personal Trainer is the minimum qualification for a personal trainer. Personal Trainers may also have a specialisation: older adults, children and adolescents, and/or advanced aqua training.
  • Diploma of Fitness – some Certificate IV personal trainers go on to complete this more advanced qualification.
  • People with an exercise science or human movement degree can register as a personal trainer if they can demonstrate they have competence in required areas.

Registration with the health and fitness industry associations, such as Fitness Australia or Physical Activity Australia is not compulsory for a personal trainer, but it is a useful gauge to ensure your trainer has the correct certifications. To be members, personal trainers must be qualified, have current industry-approved first-aid and CPR certificates, and continue their professional development.

INSURANCE

Personal trainers should have public liability and professional indemnity insurance.

HOW DO I KNOW IF A TRAINER IS RIGHT FOR ME?

Consider some more personal aspects that relate to the relationship with your trainer. Trust your instincts about the impressions the trainer makes upon you.

  • The personal trainer should be someone you like. Ask yourself if you think you could get along with the trainer and whether you think the trainer is genuinely interested in helping you.
  • A good listener – a good trainer will listen closely to what you say. Make sure they understand your goals. Make sure you feel comfortable asking questions.
  • Attention – a good trainer will be focused only on you during your sessions.
  • Tracking progress – a good trainer will regularly assess and monitor your progress and change your program as required. They should also provide regular reports to you on your progress and associated health outcomes.

Importantly, if you are returning to exercise after a long break, if you’re overweight, aged over 45 years or have a chronic medical condition, you must consult your doctor before starting your new fitness regime.

Reproduced in part from the Better Health Channel and Choice.

Healthquarters offers personal trainers that are qualified and adhere to the fitness industry associations registration requirements. Find a personal trainer in Willoughby and find a personal trainer in Naremburn, contact us.

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prizes

We love giving prizes

At Healthquarters, we love giving prizes. We have many amazing people who attend our classes on a regular basis and we want to acknowledge that and award you for being so consistent with your training. So meet our 2016 prize winners.

The following people have been awarded prizes of a Healthquarters sports singlet  for attending over 40 sessions this year. Please see below for the names and number of sessions this year so far:

  • Carolyn – 109
  • Suse.P – 84
  • Lara – 72
  • Jules – 66
  • James – 65
  • Em – 62 – pregnant with bub #3
  • Noemi – 61
  • Monika – 54
  • Susan.E – 53
  • Emma – 48
  • Benita – 43
  • Alex – 40
  • Nui 39 – so close and she was pregnant with twins #4 & #5 so is very deserving


I’d also like to congratulate our Spring Shape Up Challenge participants. These participants have been awarded the prizes of a Healthquarters sun visor:

  • Christina
  • Jac
  • Karen
  • Carrie

* Prize winners collect your prizes in class.
* All other members who attend classes between now and the end of the year will also receive a small thank you gift.

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