Dec OH! Magazine

December OH! Magazine

Welcome to the December OH! Magazine. The special feature this month showcases the latest and greatest activewear, as worn by the winners of the annual WNiF & AEFM Fitness Model Search contest – Madison Munro and Erik Vent. And, of course, we’ve got lots of advice from our resident healthy lifestyle experts – as usual!

  • Discover the latest and greatest in activewear!
  • Share in 11 tips to reduce your risk of stroke and heart attack
  • Get the lowdown on cholesterol, from Dr Joanna
  • Enjoy a chopped chicken salad this summer, courtesy of Pete Evans.
  • Get into Phoodie’s easy-to-make mini Christmas puds
  • Enjoy a gluten-free strawberry and vanilla bread pudding from Abbotts Village Bakery
  • Hopewood share their recipe for a deliciously unique lemon slice
  • Mike Campbell chats with James Greenshields in a bid to smash male stereotypes.
  • Nardia Norman explains the difference between work/life balance and work/life integration
  • Heidi Di Santo explains why “presence” can be the best “present” ever!
  • Greg Sellar explains why being interested is not as effective as being committed, when it comes to your goals.

Download your FREE December OH! Magazine…

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Fitness benefits of exercising with a friend

There are many fitness benefits to be had by exercising with a friend. One of the best ways to keep active or get back into exercise for the long-term is to do it with a friend. Exercise is greatly enhanced when you are with a buddy and/or in a small group setting.

So why not stack the odds in your favour! Here are a number of benefits to illustrate that doing it together, is better:

1. Accountability – when you have someone counting on you, you are far less likely to skip a workout. Making plans to meet your friend at 6am is much more concrete than vaguely planning to exercise alone in the morning or after work. 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. It also allows you try out other activities. After all, it’s pretty hard to do boxing with someone without a buddy holding the pads.

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 a few extra reps when you’re being spurred on.

4. Work out longer – time flies when you’re having fun… or at least when you are distracted. Having someone to chat with between sets let’s you focus on something other than just your workout making the time go by faster.

5. You are more likely to try new things – ever wanted to try a fun run or 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 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.

Get a friend, buddy or mum and bub to try a Healthquarters class this month and take advantage of the FREE trail class for all new members. Motivate them to stick with you and encourage them to sign up for the 30 classes for 20 pass which works out at only $11 a class. Valid until 31 November, 2016.

book now

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bikini body

Get your bikini body into shape for less

Get your bikini body into shape for less. At Healthquarters, we know you want to get fitter, leaner, stronger and a bikini body for summer. We also know you don’t want to pay too much to get there. That’s why we are offering you 30 classes for the price of 20 on special for the month of November. This means each class is only $11 per class!

Enjoy HIIT (High Intensity Interval Training) classes, Strength & Cardio circuits, Box Fit, X-Training, Mums & Bubs and Walk Fit classes.

Book now

‘Sign up’ or ‘Sign in’ and click on ‘View Packages & Memberships’ select the 30 for 20 class pass.

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walk fit

Walk Fit in November with Healthquarters walking group

Walk Fit in November and join Healthquarters walking fitness group as we explore some amazing local walking spots in Sydney’s lower north shore.

  • Monday 7 November – Lavender Bay to Kirribilli
  • Monday 14 November – Riverview to Hunters Hill
  • Monday 21 November – Kirribilli to Harbour Bridge & Opera House
  • Monday 28 November – *NEW* Natural Bridge, Forestville

The Walk Fit session starts at 7:15pm and runs for 1.5 hours until 8:45pm. Wear comfortable clothing, walking shoes and bring along a back pack with water, a towel and a head torch.

Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.

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November OH! Magazine

November OH! Magazine

In the November issue of Optimum Health Magazine you’ll be truly inspired by the world’s #3 paratriathlete, Aussie athlete Kerryn Harvey. Plus, it includes lots of tips to help you live a healthy and happy life! Get into it online 24/7. Download for FREE now.
Kerryn Harvey

Inside this issue:
  • Be inspired by the world’s #3 paratriathlete, Kerryn Harvey, who founded the START Foundation to help other amputees realise their sporting dreams.
  • Learn how to avoid the social media comparison trap
  • Discover if you’re eating enough fibre
  • Enjoy a tried and tested classic recipe for Yaya’s Meatballs and Rice
  • Discover a deliciously healthy substitute for French fries
  • Check out the Good Chef’s healthy take on Pad Thai
  • Watch Mike Campbell continue to break down male stereotypes, one meaningful conversation at a time
  • Nardia Norman reminds the ladies about the severity of high intensity training
  • Greg Sellar asks you to admit what’s really stopping you from achieving your dreams
  • Discover the brilliance of the Shoalhaven region on the east coast of Australia
  • Catch up on what’s new in healthy living
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October OH! Magazine

In the October OH! Magazine issue, you’ll check out the new Cirque du Soleil show called KOOZA, discover a cancer awareness campaign like no other, explore the holiday destinations of the fit and famous, and lots more!

Get into the new October issue of OH! Magazine – available 24/7.

Read more and you’ll discover:

  • the benefits of running barefoot
  • how to detox naturally
  • how to recognise stress
  • the secret to long term body success
  • how big is a healthy portion
  • yummy recipes
  • where to holiday like the fit and famous
  • Michelle Bridges new book ‘food for life’
  • plus much more…

Download for FREE now.

Read more

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school holiday timetable

School Holidays Timetable

Keep up your training during the school holidays with Healthquarters school holidays timetable.

school holiday timetable

Spring into fitness!

School holiday timetable:

Sat 24 Sep – 8:15am X Training
Mon 26 Sep – 6:00am HIIT
Wed 28 Sep – 6:00am strength & cardio
Fri 30 Sep – 6:00am Box Fit
Fri 30 Sep – 9:30am X Training (kids welcome)
Mon 3 Oct – public holiday
Wed 5 Oct – 6:00am strength & cardio
Fri 7 Oct – 6:00am Box Fit
Fri 7 Oct – 9:30am X Training (kids welcome)
Sat 8 Oct – 8:15am X Training TBC

book now

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Spring Challenge

The Healthquarters Spring Shape Up, Spring Challenge is commencing soon.

 

Save the date, get prepared, focused and ready to get fitter, stronger and leaner in spring.

Spring Challenge starts Monday 10 October, 2016

Healthquarters wants YOU to make a CHANGE for the BETTER. The Spring Challenge includes:

  • access to 2 group sessions a week
  • weekly health/nutrition tips
  • weekly at home work out
  • personal and community support
  • before and after assessment

All of this for:

  • only $175 (the same cost as a 10 pass) OR
  • weekly payment of $24.95 a week (total cost $199.60 on 8-week plan).

If you have a current class pass, this can be placed on hold and given an 8-week extension to the expiry date of your pass or used in conjunction with the Spring Challenge pass.

Don’t delay, sign up today to the Spring Challenge for a fitter, stronger and leaner you.

book now - hiking weekend

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Are you getting a good night’s sleep?

Sleep is just as important as eating well, exercising and drinking enough water. Yet so many people, don’t place enough importance on sleep. I know as a trainer, that many of you may cancel your morning exercise because you haven’t had enough sleep, or went to bed too late.

Read more to find out what you can you do to make sure you get a good night’s sleep, plus take the Sleep Disorders Survey.

What can you do to make sure you get a good night’s sleep?

  1. Develop a routine
  • Go to bed and get up at the same time each day
  • Ensure you regularly achieve 7-8 hours per night
  • Make sure you do this on weekends as well as work days
  • Do not watch a clock at night
  • Don’t sleep during the day (If you have problems sleeping at night you may need to make time for naps during the day)
  • Make sure you limit naps to 20-30 mins
  1. Make sure you have a comfortable environment
  • Start a relaxation process when you get home from work
  • Have a warm bath
  • Change into comfortable clothes
  • Spend time before bed reading, watching television, listening to music
  • Write down things you need to do next day so you don’t lie awake thinking about them
  • Use your bed only for sleep
  • You bedroom should be cool, quiet and dark
  • Your mattress should provide adequate support for the curves in your back and body – not too hard or too soft

Sleep Disorder Survey*

Yes No
I feel sleepy during the day, even when I get a good night’s sleep.
I get very irritable when I can’t sleep.
I often wake up at night and have trouble falling back to sleep
It usually takes me a long time to fall asleep.
I often wake up very early and can’t fall back to sleep.
I experience an uncomfortable/restless sensation in my legs at night.
My legs often move or jerk during the night.
I sometimes wake up gasping for breath.
My bed partner says my snoring keeps her/him from sleeping.
I have fallen asleep while driving.

 

If you answered yes to any of the above statements you may have a sleep disorder.

*A resource from the Division of Sleep Medicine at Harvard Medical School. https://sleep.med.harvard.edu/. Produced in partnership with WGBH Educational Foundation

 

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September OH! Magazine

September OH! Magazine

  • In this September Optimum Health Magazine edition you’ll find great tips to help ease anxiety and learn strategies to deal with dementia in a loved one. Plus, find info on the upcoming Australian Adventure Festival in a bid to inspire you to add some adventure to your life. Check all this out plus more:
    • Stats show that men are losing the weight control battle quicker than the girls. Learn more on p.8
    • Discover the key to exercise adherence on p.9
    • Understand the nutritional benefits of why breast is best for bubs on pp.10-11
    • Share in Pete Evans’ delicious recipe for cauliflower alfredo with spaghetti on pp.12-13
    • Veronica Lavenia shares a tantalising spring salad on pp.14-15
    • Discover Phoodie’s unique Caramelised Fennel and Cabbage Salad on pp.16-17
    • For a portable energy blast, check out Elise Barber’s No-Bake Energy Balls. Get the recipe on pp.18-19
    • Explore why traditional treatments for anxiety may not be up to scratch on p.21
    • Understand how movement is nourishment for your body on p23
    • Discover tips to manage dementia in a loved one on p24

 

Check all this out plus more, at: https://joom.ag/c5ZQ

 

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