morning exercise

Top 10 Reasons to Exercise in the Morning

I love exercise in the morning. So why mornings?…

1. Increase daily energy. When you exercise in the morning you’ll be energised for the day!

2. Increase metabolism. When you exercise early in the morning, it “jump starts” your metabolism and keeps it elevated for hours, sometimes up to 24 hours! That means you’re burning more calories all day long just because you exercised in the morning!

3. Regulate appetite & make better food choices. Many people find that morning exercise “regulates” their appetite for the day – that they aren’t as hungry and that they make better food choices.

4. You’ll exercise consistently. Over 90% of people who exercise *consistently*, exercise in the morning. If you want to exercise consistently, odds are in your favour if you exercise first thing in the morning.

5. Regulate body clock. If you exercise at about the same time every morning, and ideally wake-up at about the same time on a regular basis, your body’s endocrine system and circadian rhythms adjust to that.

6. Take care of your body, mind & soul. For many people, that appointed time every morning becomes something they look forward to. It’s time they’ve set aside to do something good for themselves – to take care of their body, mind, and soul.

7. Increase mental acuity. Research has demonstrated that exercise increases mental acuity. On average it lasts four to ten hours after exercise! No sense in wasting that brain power while you’re sleeping.

8. You’ll ensure you do it. Exercise first thing in the morning is really the only way to assure that something else won’t crowd exercise out of your schedule. When your days get hectic, exercise usually takes a back seat!

9. Early to bed, early to rise. By exercising in the morning, you’re more inclined to go to bed earlier. Research has shows that the sleep you get before midnight is the most important and that people who exercise on a regular basis have a higher quality of sleep.

10. You’ll feel GREAT!

Healthquarters offers morning classes Monday at 6am, Wednesday at 6am, Friday at 6am, Friday at 9:30am and Saturday at 8:15am.

Apr Optimum Health Mag

April Optimum Health OH! Magazine

April Optimum Health OH! Magazine

Download your FREE Copy of the April Optimum Health Magazine. In this issue of OH!, we road-test a sit-to-stand desk, share some yummy autumn recipes, share some helpful tips for problem solving and better health, and explain why running really is the ultimate exercise. Check out all this and lots more in the new issue of Optimum Health OH! Magazine, available online, anytime at


  • Research has found that 88% of parents are unable to help their kids with their homework. Read more on p.4
  • Poor vision can have a direct impact on your physical health and well being. Learn more on p.4
  • Did you know stress can cause hair loss? Discover more on p.4
  • Great news for carer’s; you can now get a doctor’s certificate online. Learn more on p.4
  • Ever considered a sit-to-stand desk? Check out our roadtest in the new edition of the new OH! Magazine
  • Michelle Bridges recommends being your own health advocate. Read more on p.10
  • Success requires determination and never giving up. Learn more on p.11
  • Dr Joanna shares 10 tips for a healthier life on p.13
  • Get into Pete Evans’ amazing Asian mushroom salad this Autumn,see p.14
  • Demolish Phoodie’s ridiculously delicious vegetarian lasagne. Full recipe on p.16
  • Discover why running is the ultimate exercise on p.18
  • Nardia Norman shares her definition of fitness on p.19
  • Learn how to better resolve your problems on p.20
  • According to Forrest Gump, “Stupid is as stupid does” – but Greg Sellar begs to differ. Learn more on p.21
  • Grab your green thumb and get gardening with our autumn tips on p.22
  • Discover what’s new in healthy living on pages 24 and 25

Increase running speed

runTis the season to be running! With the City to Surf only a week away and plenty more fun runs to come, find out how you can increase your running speed.

The aim to running fast is all about technique. The better the technique, the quicker you will run.

Running Technique Tips:READ MORE

Vivid Sydney

Vivid Sydney Walk

Vivid SydneyEnjoy the sights of the Vivid Sydney Festival and exercise at the same time. Join Healthquarters walking group next Monday 1 June to walk and enjoy Vivid Sydney.

Date: Monday 1 June, 2015
Time: 7:15pm – 8:45pm
Meet: Watt Park, Lavendar Cres, Lavendar Bay 7:15pm
Cost: $20 casual or use your Healthquarters class pass

winter challenge

STEP IT UP in Winter Challenge

winter challengeJoin the Healthquarters Step it Up in Winter Challenge

Step it up in Winter. For each of the 3 months of winter you can enter the 4-week challenge where your aim is to achieve at least 10,000 steps a day. At the end of each week, everyone who achieves the minimum target of 70,000 steps go into the draw to win a prize. Each week you will also receive tips and tricks to stay fit , active and healthy.



Walk, walk, walk

Coastrek-2012Don’t let the cold and dark weather stop you from walking. Join our fabulous and fun Monday Night walking group for great adventures, great company and of course exercise!

Walking Group Monday 7:15pm – 8:45pm
Monday 27 April – meet end of Babbage Road, Roseville
Monday 4 May – meet bottom of Awaba St, Balmoral
Monday 11 May – meet Sirius Cove, Mosman
Monday 18 May – meet Watt Park, Lavendar Bay
Monday 25 May – meet Spit Reserve, Mosman


Exercise makes you happy

exerciseWe all know exercise is good for us. It keeps our weight in check, makes us stronger, and keeps us fit. But did you know that exercise can make you a happier person, yes exercise makes you happy!

When you work out and stay active on a regular basis, it’s not just a coincidence that you feel less stressed, less anxious, and generally happier.

Here are 6 reasons why exercise makes you happy:READ MORE


Monday night trek – Sirius Cove

Another gorgeous trek on Monday night with our walking group. We met at Sirius Cove in Mosman, walked towards Taronga Zoo then up into Mosman proper then down to Mosman Bay and over the hill back to Sirius Cove.

We walked 10, 096 steps and 6.70km.