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 the challenge 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, less than $1 a day 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 challenge pack.

Don’t delay, sign up today!

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

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 http://joom.ag/XlVp


  • 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
be well

Be well not better

To be well you need to be proactive to prevent illness rather than fix it. Preventative health is not just for the over 50’s, it is important at every age. When you get ill you have to fight to get better. How much better would it be to prevent that illness in the first place.

Below is a list of preventative tests you should consider, depending on your age:READ MORE

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.




Only 5 more days to ENTER and WIN!

Buy tickets in the Healthquarters raffle to win some amazing prizes. The reason we’re giving away prizes is that the Healthquarters Nomadz team will be walking 50km in the Blue Mountains to raise money for the Wilderness Society. So think about this…

In just 10 short cold days we’ll be braving the subzero temps to scale treacherous mountains, cross freezing rivers and endure aches, pains, blisters, cramps, leeches and maybe even chaffing, all in the name of the environment. Now we’re doing the hard years, we just need your support. We’ll even give you the chance to win great prizes.

Prizes include:READ MORE


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