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

 

0
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

 

0
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
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
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

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.

0
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

 

 

0