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)

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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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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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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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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

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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.

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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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