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

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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

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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

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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.

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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

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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  

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Meet & greet with Sam & Snez

This week I had the pleasure of meeting Sam & Snez (Snezana) from The Bachelor at the launch of the new Weet-Bix Blends range. I was invited on behalf of the North Shore Mums Network. I was secretly excited as I loved the show. I had a brief chat to Sam about his 28 by Sam Wood online fitness program and Snez about how our daughter’s share the same name and that she really wanted to come along too!

North Shore Mums interviewed Sam & Snez about health, fitness, life and love. You can read the full interview here.

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May OH! Mag

May Optimum Health OH! Magazine

Download your FREE copy of the May edition of the Optimum Health Magazine.

This month you’ll be inspired by the way Di Westaway handled her “mid-wife crisis”, you’ll explore the benefits of exercise on your brain, enjoy some nutrition tips for a healthy heart, learn the habits of happy people, and lots more! It’s all in the new edition of OH! Magazine.

Read more

In this month’s edition you’ll also read about:

  • 1 in 4 Aussie kids are getting less than half the daily exercise they should. 
  • 14% of Aussie parents are worried about their kids becoming overweight. 
  • 78% of Aussie kids are getting less than the recommended daily amount of exercise. 
  • 1 in 7 Aussies aged over 50 have evidence of macular degeneration. 
  • Exercise benefits your body AND your brain. 
  • Dr Joanna shares her tips for a healthy heart.
  • Discover celeb chef Pete Evans’ recipe for scrambled eggs with zucchini spaghetti and raisins. Yep, raisins! 
  • Share in food blogger Phoodies’ delicious recipe for spanakopita.
  • Mike Campbell explores why success is measured by sex, money or freedom.
  • Nardia Norman examines your ‘stickability’ in terms of motivation and willpower. 
  • Heidi Di Santo explains the problems with being judgemental. 
  • Greg Sellar confronts the four things you probably don’t want to hear.
  • Discover nine habits of happy people.
  • In the new OH! Magazine you can win over $1,000 worth of prizes. 
  • Discover all things new in healthy and balanced living.

 

 Read more

 

 

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3k a day in May

3k a day in May

Looking for a bit of motivation to keep you moving in May? Join Healthquarters 3k a day in May challenge.

Challenge yourself to complete 3 kilometres everyday in May. You may run it or walk it as long as you do it in one block. Record your kms on the 3k a day in May chart, including your walking / running route and the time it took you to complete.  Whilst you can walk / run, the aim is to reduce the time it takes to complete 3k every day. To record your distance download any app such as FitBit, Map my run, Strava etc. and use the GPS on your mobile phone.

You will fill in a pre and post challenge questionnaire so we can review the changes to your overall health, sleep, energy and fitness.

Share your walk / run routes, tips and join other buddies on the private 3k a day in May Facebook group: https://www.facebook.com/groups/1141632915897671/

It’s only $30 to register and you can pay via EFT or credit card. Why not get the whole family involved at no additional cost. You can motivate and encourage each other.

All registered persons will receive a FREE drink bottle.

Don’t delay, sign up today!

Pay online with a credit card or EFT to Healthquarters, BSB: 032050, Acc: 173539.

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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.

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