Healthy Habits of Successful People

Ever wondered why some people get ahead in this world and others don’t? Is there a secret formula to successful people? Pot luck? Hard work? Or maybe just small winning habits, that over time add up to success.

A recent study was conducted by Chobani Australia  comparing the habits of 800 high achievers versus non-high achievers. They analysed their personalities, social habits, attitude towards their health, and the trends of their workspace.

The Results

Some incredibly fascinating numbers came out of this study:

  • Sleep and Nutrition: Over 65% of the high achievers agreed that the two most important things to do any given workday were to get at least seven hours sleep and to eat nutritious meals.
  • Efficiency: 81% of the female high achievers were particularly efficient and organised, compared to 29% of female non-high achievers.
  • Motivation: Among the high achievers, 81% were most determined to succeed knowing they would have financial security, followed by 77% who just wanted happiness. For the non-high achievers, it was happiness that ranked first (70%), family well-being second and financial security the last (only 58% felt motivated by it).
  • Spiritual mantra: Every 3 out of 4 high achieving Australians in the study believed in the ‘a healthy body equals a healthy mind’ motto.
  • Working culture: 54% of high achievers checked their emails overnight and 48% of them worked from home at least once a week. However, 85% of these still took out at least once a week to spend time with their family and friends.
  • Morning Glory: 67% of high achievers woke up before 6.30am compared to 59% of non-high achievers.

It’s so easy to blame a busy lifestyle, a hectic work schedule and an unhealthy social life for everything going wrong in our lives. But when you know there are people out there, doing things right, there really is no space for excuses.

Here’s your personal checklist of how you can be successful and healthy – all at once.

How To Adopt These Habits?

1. Sleep 7+ hours

Make a strict bedtime rule of clocking off at 9:30 or 10pm. Switch off every screen that’s around you (otherwise its LED light will tell your brain to stay awake) and read a book instead for 30minutes before you drift off. Trust me, it makes getting up early sooo much easier!

2. Eat Well

Pick two healthy, quick, easy breakfasts and alternate them Monday – Friday (eg porridge with blueberries one day, eggs on toast another day). Know the correct portion size, total calories, and simply repeat. Do the same with your daily snacks.  For dinners, make each week night a specific theme night, so Monday can be fish night, Tuesdays are for stir-fries, and so on.  Removing the choice, removes unnecessary temptation.

3. Exercise 

Schedule workouts as meetings or do them first thing in your day – the easier they are to get to, the more you’re likely to do them. But keep them challenging, and worth the effort! Plan the week in advanced. Not just WHEN you train, but WHAT you will be doing.

4. Become a Schedule Sleuth

Newsflash: Google Calendar rocks! You can invite people to your events, share your meetings, set up reminders, and basically have your entire life organised right before you (and on multiple devices). I live by my Google Calendar, and trust me; it really helps me stay organised.

5. Efficiency Wins

Audit your schedule; literally write it down. Where can you kill two birds with one stone (jog to work, have a walking meeting)? Where can you tick off multiple items in one foul swoop? Be clever and learn how to streamline your schedule.

6. Manage your stress

How? Meditation rocks, but remember meditation can be very active. Running is a form of meditation. Basically any activity that is repetitive and blocks out day-to-day thoughts will focus and calm the mind (such as, meditation, running, yoga, praying, knitting, watching TV)? Take some time out and do one or these things every day.

7. Find purpose in your work

Set work goals, be it weekly, monthly or yearly, and find the higher meaning in what it is that you’re doing. Know what you want to achieve, so when you do get there, you’ll know it’s time for a reward.

8. Get Excited

What is it that gets your heart pumping, or at least makes you smile? If life’s a bit mundane plan some fun stuff. Surprise a friend with something. Do some charity work, plan a big cook up with friends. Get adventurous, and add some joire de vivre into your life!

9. Never Stop Learning

Never ever. You don’t need to enroll in a course or do another degree to ‘learn’. There’s so much at the tips of our fingers for us to access; find your favourite personal development blog/website, such as TEDtalksLifeHack.comFreakonomics radio, any field that interests you.

9.5. Become a Moreaholic not Workaholic

Moreaholic is the new Workaholic! It’s no longer cool to work crazy hours (was it ever!), instead people want MORE out of life. More quality time with friends and family. MORE fulfillment at work. MORE work life balance. MORE health. MORE energy.  So get busy using the other nine habits to make it happen. And this is a perfect thing to do towards the end of the year, so get started!


Positive Health Guide to Christmas


Health information at Christmas is always so full of things you shouldn’t do.

Don’t eat too much, don’t drink too much, say no to sugar and to second helpings, make sure you still exercise every day.

To counter this negativity, Healthworks has put together a positive health guide to Christmas. Listed are all the wonderful things you can do for your health – relaxing, recuperating, enjoying the things they love most.

These replenishing actions are vital for good health and wellbeing.

Download the Good Health Guide

Weight loss tips

weight loss tips

The time before Christmas is like the calm before the storm, when the party season is well and truly upon us. It also provides a great opportunity for weight loss and to drop a few kilos before the Christmas festivities take over along with the many extra calories that the festive season brings.

Here are Susie Birrell’s top tips for weight loss over the next 2-3 weeks:

1) Replace a meal a day with a soup or shake.
2) Stop snacking and enjoy 3-4 small meals each day with nothing in between.
3) Take a coffee +/- alcohol break.
4) Load up ton vegetables – at least 2-3 cups at both lunch and dinner.
5) Add in an extra 30-60 minutes of walking/exercise a day.
6) Sleep more – the more you sleep, the less time you have to eat!
7) Be strict for 5-7 days initially – the first time you say no is hard, it gets much easier after that.

Your Body – Do something different.

Do something different for your body in the coming weeks to shake it up a little. Go for a walk after dinner, book a PT session for a few weeks, join a group exercise class or commit to training at lunchtime with a friend. Whatever you do, mix up your routine to assist your weight loss.

Join Healthquarters group exercises classes here
Book a Personal Training session contact us

5 Common Workout Mistakes

There are common workout mistakes, that many people make. Read Katherine Rothwell’s top 5 common workout mistakes in the November issue of Well at Work, published by Healthworks.

1. Not pushing yourself enough

2. Getting dehydrated

3. Setting unrealistic expectations

4. Over training

5. Assuming 10 minutes isn’t worth it.

Download full article 14-11 November page 1.

14-11 November page 1



Choices – YOU CHOOSE


Most things in life come down to your decisions and choices like whether to eat healthy, nourishing food or processed, high fat, high sugar or high salt foods. It’s your choice whether to get up early in the morning and exercise or to sleep in. It’s your choice to drink wine every night or abstain Monday’s to Friday’s.

YOU CHOOSE to be ….
fit, strong, healthy and happy
unfit, weak, fat and sad

What do you choose this week?

Hiking makes you happier

happy walkers

‘British and American scientists have published new research showing that group nature walks help us combat stress while boosting mental well-being’ as published in the recent Outside Magazine.

I absolutely love the fresh air and sunshine of the outdoors, and there is something so peaceful and refreshing about being in the bush and nature. I do feel it is nourishing for the soul (and picturesque at the same time).

Read the Outside Magazine article here. 


Benefits of Personal Training


Personal training is truly an investment in one’s own health and well-being and with spring on our door-step and summer just around the corner, right now is a great time to work with a personal trainer. We all need a little help sometimes and every single person can benefit from working with a trainer.  Let’s take a look at the reasons why people achieve more working with a personal trainer.

Accountability & Motivation- Trainers are experts at holding you accountable. You have a set, paid appointment. Your trainer will be there waiting for you with a smile on their face each and every time you show up. They help to motivate and guide you to achieve your own personalised goals.

Develop a Routine- Trainers are educated on the most effective ways to help you get to your fitness goals. They will work with you to develop an exercise routine that takes you on the path to achieving your personal goals. All along the way holding you accountable and providing motivation!

New Perspectives & Ideas on Health, Nutrition & Fitness- There is an overwhelming amount of fitness, nutrition, and health information available. It is impossible for the average person to have time to sift through this information for what is most valid, accurate and up to date. It is the job of the trainer to stay on top of health trends and continue their education in order to provide you with the safest and most accurate information in the industry. Trainers are able to use their education, knowledge and experience to provide you with tips and tricks to help you develop a healthier lifestyle. We care about your health and well-being! And we will hold you accountable to taking care of yourself nutritionally, physically, and with your overall health!

Solid, Consistent, Non-Judgmental Support- Not everyone has your best interest in mind. Your trainer, though, only cares about you and your success. Your trainer will be there. Each minute you spend with your trainer is time to focus on you and only you! Trainers don’t judge or derogate. They help you to see all of your successes, big and small, even when you can’t see them yourself.

Proper Technique & Form- It is very easy to hurt yourself in the gym or doing random exercises. Trainers pay attention, cue both your mind and your body and help you achieve your goals more quickly by making sure you are doing each exercise correctly, preventing injury!

Maximise Workout/Minimise Time- You will burn more calories in less time when working with a trainer. A trainer develops a program that is efficient and allows you to get the most in, in the shortest amount of time. If you are finding it hard to find time to workout, not only will a trainer help you to get the most out of your work out, but they will teach you how you can do that on your own.

Personalised Program- Personal training is just that, PERSONAL! A trainer will develop a program that is specific to you and your goals. If you have an injury, if you want to climb a mountain, if you want lose weight to become pregnant, have lower back pain… The program will be specific to you and only you! A program your trainer takes the time to develop and teach to you. You know they are going to hold you accountable to achieving the goals of that program!

Relationship Building- Some of my favourite time during the week is with my clients. You develop a relationship with your trainer like no other. Your relationship is very personal. There are not very many people whom you share your goals so specifically, who in turn will work so diligently to help you achieve them. Often that time per week you spend with your trainer, is the only time in your week that is truly devoted to you, your goals, and your successes.

Results- Working with a trainer will allow you to achieve the results that you cannot achieve on your own. Each person’s goals are extremely personal. A trainer is going to develop goals that will lead you down a path to success.



Spring Shape Up – Early Bird offer

Spring Shape up - web
The Spring Shape Up starts in 1 week! You can receive the challenge for a reduced Early Bird price of only $250 (option 1) or only $80 (option 2) if you pay via EFT or cash no later than Wednesday 3 September.
The Spring Shape Up  is designed to focus on your nutrition, health and fitness. There are 2 options.
Option 1 includes the following;
• Unlimited group training sessions (starts Monday 8 September)
• Personalised 1-on-1 dietary consultation
• Full body analysis and metabolic age; week 1 and week 8
• Heart assessment including blood pressure, blood glucose and total blood cholesterol
 2 x 1 week unlimited gift passes for a friend
Valued at over $655, all for only $295*
Option 2, includes the following;
• Personalised 1-on-1 dietary consultation
• Full body analysis and metabolic age
• Heart assessment including blood pressure, blood glucose and total blood cholesterol
 2 x 1 week unlimited gift passes for a friend
Valued at over $375, all for only $95
*If you have current sessions in credit, you will be given an additional 8-week extension to your expiry date.
To sign up and get started, you have a number of payment options,
1. Direct transfer/EFT to Westpac Bank, BSB: 032050, Acc: 173539, Acc Name: Healthquarters
2. Pay via credit card click either; option 1 or option 2

Step It Up in Winter Challenge – Final results & prizes


Congratulations to everyone who stepped it up in winter and participated in the 2nd Step It Up in Winter Challenge.

Week 6 top results;
1. Lisa HJ 88,853
2. Em 75,821
3. Nicola 70,830

The following participants managed to record over 70,000 steps every week, totalling over 420,000 steps for the 6 week challenge.

Challenge winners:
1. Lisa HJ – 549,219
2. Em – 494,489
3. Nicola – 434,996

In Step It Up Challenge 1, the top 3 results were;
1. Nicky – 592,368
2. Nui – 577168
3. Kay – 561,663

So congratulations to Lisa, Em and Nicola who have won a 3-month subscription to the Australian Healthy Food Guide and a water bottle.

Weekly summary of results

Week 1
Most steps;
1. 93,181 Lisa HJ
2. 89,724 Em
3.78,750 Rebecca

Week 2
Most steps;
1. 106,731 Lisa HJ
2. 86,920 Emma
3. 75,260 Nicola

Week 3
Most steps;
1. 92,800 Emma
2. 90,805 Kimber
3. 82,092 Lisa HJ

Week 4
Most steps;
1. 130,761 Aloma
2. 93,206 Lisa HJ
3. 78,360 Em

Week 5
Most steps;
1. 75,925 Rebecca
2. 79,864 Em
3. 69,509 Nicola

Week 6
Most steps;
1. Lisa HJ 88,853
2. Em 75,821
3. Nicola 70,830

Spring Shape Up

Spring Shape up - web

Heathquarters Spring Shape Up program is designed to focus on your exercise, nutrition and health. All it takes is the first step. 

What you get:

  • Unlimited group training sessions for 8-weeks.
  • Personalised 1-on-1 dietary consultation and follow up program
  • Full body analysis and metabolic age; week 1 and week 8
  • Heart assessment including blood pressure, blood glucose and total blood cholesterol
  • 2 x 1 week unlimited gift passes for a friend

Valued at $655
You get all this for over 50% off, ONLY $295

Starts September, 2014

Sign Up NOW * here

*Conditions Apply

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