Team Healthquarters

Congrats Healthquarters Oxfam Team

Congrats to the Healthquarters Oxfam Team for completing the 2016 Oxfam Trailwaker. Nik, Duane, Catherine and Katherine you were awesome foursome. The Oxfam Sydney Trailwalker is no easy challenge; it is 100km of rugged, hilly and rocky bushland from the Hawkesbury to the Harbour.

The Healthquarters team not only raised $6,205 for Oxfam, they achieved some amazing results, including finishing as a full team of four, and in a great time of 24 hours and 32 minutes.

Overall Rankings

  • 42 / 460 Overall : Overall
  • 21 / 276 Gender : Mixed
  • 7 / 58 Age : Over 40
  • 17 / 183 Category : Open

Team Healthquarters Oxfam 2016

0
Walk Fit Barangaroo

Walk Fit in August

Walk Fit with Healthquarters walking fitness group in August and stay fit and healthy, whilst walking and talking and enjoying amazing locations by foot!

Walk Fit starts at 7:15pm and finishes at 8:45pm. The group usually covers about 6-7 km in distance. All you need is a bottle or bladder of water, a backpack, head torch, towel and walking shoes.

Walk Fit locations in August include:

  • Monday 1 August – meet at Sirius Cove car park, Mosman
  • Monday 8 August – meet at Willoughby Leisure Centre car park
  • Monday 15 August – meet at Naremburn shops car park
  • Monday 22 August – meet at the Waverton Bowling Club, Woolcott St
  • Monday 29 August – meet at the Cammeray shops car park

0
You have time to exercise

YOU have time to EXERCISE

YOU have time to EXERCISE. The one thing every person has the same of, is TIME, yet the biggest excuse trainers hear from clients is ‘I don’t have time to exercise’. You have time to exercise if you want to, if you don’t, you’ll find an excuse.

Here is an example; one of our members, a mother of 2 kids under 5 and 12 weeks pregnant, made it to training this morning. She had to be at work at 7:45 am. I’m sure she could have found many an excuse not to come to training that morning at 6 am. It was cold, dark and pouring with rain.

Yet, she came, trained and left at 6:30 am. She managed a good 30 minute workout, even though the class finishes at 7 am. She found a reason to be at training, because it is important to her and makes her feel fit, strong and happy!

When you exercise regularly, you realise how good it is for you and how good you feel, it becomes a healthy habit.

So ditch the excuses, grab your motivation and Just Do It!

Need help, read these articles!

10 creative ways to stay motivated this winter

Motivation: how to get it

How to motivate yourself into a routine you’ll stick to

0
July Optimum Health Magazine

July Optimum Health OH! Mag

Download your FREE copy of the July Optimum Health magazine.

In this month’s OH! mag you’ll be inspired, get insight as to why the weight isn’t coming off, tips to embrace change, and lots more! Plus you can WIN! WIN! WIN! Check out all the goodies up for grabs in this month’s issue. There’s $1,700 worth of prizes to win and you can enter instantly, using the interactive form.

The mag includes all of this and more…

  • Be inspired by Laraine Dunn, who at 70 years of age has clocked up thousands of kilometres on her pushbike, in the past 12 months alone! Read all her on p6.
  • Nuts, and especially nut skins could benefit your gut health, thanks to their high fibre feels and antioxidant and anti-inflammatory properties. Learn more on p4.
  • 1 in 2 Aussie mums held a baby shower for their child. It’s big business – make sure you’re prepped for your next baby shower! See p4 for more info.
  • Michelle Bridges says there are three reasons you may not be losing that weight. Discover them on p9.
  • Eyeball the first episode of Mike Campbell’s ‘Beyond the Beers’ web series, as he breaks down male stereotypes through open conversations. Check it out on p10.
  • Nardia Norman shares a reminder that what others think about you, is actually none of your business! Learn more on p11.
  • Dr Joanna discusses diabetes and heart health on p13.
  • Enjoy Pete Evans’ recipe for pulled pork tortillas on p14.
  • Spring rolls with ‘lotsa veggies’? Yes thanks! Check out Phoodie’s recipe on p16.
  • Stained glass frittata looks as good as it tastes. But don’t take our word for it! Check it out for yourself on p18.
  • You can embrace change more easily than you’ve ever done before, thanks to Heidi Di Santo’s tips on p20.
  • Find out if your mentality keeping you in the status quo on p21.
  • How much sleep do your kids need? Check out our guide for parents on p22.

 

Get into it online, anytime here.

0
Larapinta

Walk the Larapinta Trail  (3 day trek) June 2017

 The Larapinta Trail in the Northern Territory is one of the finest walks in Australia. Walking the high ridgelines of the West MacDonnell Ranges you will gain a rare perspective of vast flood plains, the razorback rocky outcrops and sheer scale of this ancient land.

Larapinta Experience in Comfort


Create memories to last a lifetime as you cross the Red Centre’s wild and untamed landscapes on this highlights packed short walking tour . Over three days you will enjoy the perfect introduction to walking in the outback with a selection of day walks along the Larapinta Trail. Each evening you will stay at Nick’s Camp, a comfortable and stylish semi permanent wilderness campsites which come complete with hot showers, dining tent & raised individual beds. Winding along high exposed ridge lines and deep, sheltered gorges, this gentle introduction to desert walking will traverse one of the world’s most evocative and ancient landscapes. While you walk, your support vehicle transfers your luggage and camping gear to the next campsite leaving you only to carry a day pack while you hike.

Brief Itinerary

DAY 1 Telegraph Station to Charles Creek, Simpsons Gap, Standley Chasm Loop Walk (12km)
DAY 2 Serpentine Gorge to Counts Point and Serpentine Bush Camp (18km)
DAY 3 To Ochre Pits (7km) plus Ormiston Gorge return to Alice Springs where trip concludes

Cost

Total Cost, $1,595 ex Alice Springs
($1,395 World Expeditions & $200 12-week training program, treks & assessment walk)

Deposit $500

Download the trip notes here: trip notes

Dates

Tuesday 5 -Thursday 7 June, 2017

Bookings

book now email: info@healthquarters.com.au with your:

  • Name
  • DOB
  • Phone
  • Email
  • Postal Address

Video

0
hiking

Blue Mountains Hiking Weekend 10-11 September, 2016

It’s been 2 years since 15 Healthquarters women set off hiking to embark on the 45km Six Foot Track in the Blue Mountains. Healthquarters if offering another Blue Mountains hiking weekend, this time staying in Katoomba. Join us for a weekend away of adventure and hiking 10-11 September, 2016.

Saturday 10th September
Arrive in the Blue Mountains by 9:00am where we will meet at a designated location and then drive to the Golden Stairway. Here  we will descend down the Golden Stairway and hike to the Ruined Castle. At the Ruined Castle you will enjoy lunch and a cuppa before continuing onto Katoomba, and returning to our cars . From here we will drive to our accommodation to freshen up before dinner.

Staying overnight in a Katoomba lodge and out for a group dinner at the Station Bar & Woodfired Pizza.

Sunday 11th September
We will start trekking by 8am and explore the 3 sisters, Giant Stairway, Leura Forest and Leura Cascades before returning to Katoomba and then Sydney.

What’s included:
1 night accommodation
2 lunches
1 breakfast
Snack pack
Tea/Coffee
First aid
Guide

Bookings

Numbers are strictly limited. Minimum 5, maximum of 8.

book now - hiking weekend

0
EOFYS

End Of Financial Year Sale (EOFYS)

Healthquarters is offering an amazing End Of Financial Year Sale (EOFYS) on their exercise class passes. The classes are located in Willoughby and Artarmon and offer a variety of classes including boxing, HIIT, circuit, strength, cardio, x-training, walking and mums & bubs/toddlers classes.

Take advantage of Healthquarters End Of Financial Year Sale (EOFYS) and enjoy all of your favourite classes for less.

Buy now:

  • 15 class pass for the price of 10 – only $175 (valid 6 months)
  • 30 class pass for the price of 20 – only $330 (valid 12 months)

This EOFYS offer is only available until 30 June, 2016.

To purchase your EOFYS pass click here.

  1. If you are already a member, ‘sign in’ with your email & password OR if you are a new member, ‘sign up’.
  2. Click on ‘View Packages & Memberships’, then ‘Browse & purchase packages/memberships’ and select the 15 for 10 class pass OR 30 for 20 class pass

We hope to see you at a class soon 🙂

0
hill sprints

HIIT & Hill Sprint your Fitness Forward

WHY HILL SPRINTS ARE THE FASTEST WAY OF GETTING STRONG, FAST, AND LEAN.

Sprinting is by far one of the most fun, effective, and practical methods for improving total body speed and power along with being a very potent stimulus for rapid body composition changes (reduced body fat percentage).

Katherine Rothwell recently placed 3rd in the notorious Balmoral Burn. She puts down her success to the Monday morning 6am HIIT & Core class. HIIT stands for High Intensity Interval Training. This class offers hill sprints as part of the training.
Why Hill Sprints Are Superior To Almost Anything You Can Do.

There is a whole host of compelling reasons for incorporating this powerful training method into your overall program. They include:

1. Safety:

Due to the inclined surface, maximum limb speed cannot be attained and thus serves as a safety barrier for your precious hammies! However, in the process, your posterior-chain muscles (low-back, glutes, hamstrings and gastrocs) get an incredible strengthening effect!

2. Technique:

Because of the inclined surface, you are forced to lean forward as you sprint, which teaches you the proper acceleration mechanics that you would want when sprinting on a flat surface. Hill sprints actually become your sprint coach because you almost can’t help but do it right!

Hills sprints also teach aggressive arm and shoulder action, which is so critical for maximal acceleration. You simply cannot sprint fast up a hill without deliberate arm action. This helps teach the coordination and little-appreciated upper-body drive needed to sprint effectively on a flat surface.

3. Efficiency:

Hill sprints offer great multitasking potential! You can train, catch a tan, and listen to your favorite tunes (or books on tape if you’re learning junkies like we are) while you train.

4. Optimization Of The Force-Velocity Curve:

Powerlifting guru Louie Simmons often uses the following analogy to explain the force-velocity curve: if you try to throw a bowling ball as far as possible, it won’t go very far because the mass (read: force) is so great.

If you try to throw a whiffle ball as far as possible, you’ll also end up with a short throw because the whiffle ball offers minimal mass to push against. A baseball, on the other hand, can be thrown far because it’s a perfect blend of force and velocity.

Keeping this analogy in mind, hill sprints offer similar advantages… in essence; they’re basically a “sweet spot” between lifting and sprinting. The best of both worlds.

5. Vanity:

Hill sprints are a great way to dramatically increase the caloric expenditure of an activity that already burns a boatload of calories when performed on flat ground. Again, think of hill sprints as a cross between sprinting and weightlifting. This has amazing benefits on body composition!

The next time you see a major track meet on TV, pay close attention to the short sprinters: they have arguably the greatest physiques on the planet… bodybuilders included.

6. Self-Discipline:

Unlike almost any other form of training, that hill has a way of making you work hard… once you’ve got your momentum up, you won’t want to lose it, so you’re actually compelled to maintain or even increase your speed. Again, the hill becomes your coach… you’re compelled to work hard and you’re compelled to have awesome technique… what other exercise can offer this?!?

7. Endorphin Rush:

At the risk of getting all misty-eyed on you, we gotta say, completing a hill has a Rocky-esque feeling of victory (honest!) Many of our clients have reported this experience after performing hills.

8. Functionality:

Lastly, sprinting is, well, functional. A lot of “functional training” guru’s constantly push exercise balls and Bosu boards, but we’ll place our money in a good program of hill sprints any day of the week.

0
June Optimum Health Mag

June Optimum Health OH! Mag

Download your FREE Optimum Health Magazine.

In this issue you’ll explore:

  • What it takes to be an Olympic Games hopeful, from our chat with Mat Belcher and Will Ryan
  • Childhood obesity, according to Michelle Bridges
  • 3 steps to stress less, from Justin Tamsett
  • Top tips for cardiovascular health, from Dr Joanna
  • Pete Evans’ paleo nachos
  • Phoodie’s pumpkin and caramelised onion salad
  • What you need to know about stroke
  • How to stop attracting unavailable partners, by Dr John Demartini
  • The world’s best cycling destinations.

Find out all of this and lots more  

0
Vivid Sydney

Vivid Sydney Walk

Join Healthquarters Walk Fit Group on Monday 30 May and enjoy the Vivid Sydney lights whilst enjoying a workout at the same time.

The Walk Fit group will walk across the Harbour Bridge and take in the light shows of the Opera House, Circular Quay and Darling Harbour. The group will then explore the Argyle St tunnel lights, MCA and The Rocks before returning back over the Harbour Bridge.

Vivid Sydney is where art, technology and commerce intersect.Vivid Sydney 2016 will be held from 27th May – 18th Jun 2016.

Date: Monday 30 May
Time: 7:15pm – 8:45/9:00pm
Meet: Kirribilli Steps, Broughton St, Kirribilli
Map: Click here

0