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

Maximise the health benefits of common food combos


Read Katherine Rothwell’s nutrition tips on how to ‘Maximise the health benefits of common food combos’ in the Sunday Telegraph’s Body and Soul lift out here

Foods you should not eat together

Merge of pepper and apple

Have you ever been told not to drink coffee with your breakfast or have cheese with your steak? There is a very good reason.  Caffeine affects your ability to absorb calcium and other nutrients and increases the rate of excretion of calcium and other nutrients from the body. Breakfast is often the time when most people would have their serving of dairy. We know dairy is full of calcium, yet when you have milk in your cereal, or yoghurt with your fruit salad and wash it down with a cuppa, you can almost forget counting that serving as your calcium source. It is best to wait at least 30 minutes between having your cuppa and eating food.

Calcium and iron compete for absorption and high intakes of protein increase excretion, so enjoy your steak, without the cheese and don’t calcium rich foods with iron rich foods to aid absorption of both nutrients.

Avoid having fruit after a meal and eat fruit on its own. Fruit is digested quickly, yet proteins, fats and some starches can take a long time to digest. This can cause the fruit to ferment in your gut leaving you with a bloated and gassy stomach. This is not nice for anyone. Melons digest faster than any other food, so also choose to eat melons on their own. Wait about 2 hours after eating fruit before eating other foods.

Alcohol affects the absorption of many vitamins and minerals and increases the excretion of important nutrients. So while it is important to drink alcohol with food to control the effects of the alcohol, it causes havoc with your overall nutrition. It is definitely best to drink alcohol in moderation.

Remember the ‘Fit for Life’ diet? This diet was all about food combining and claimed the body is not designed to digest more than one concentrated food in the stomach at the same time. Any food that is not a fruit and is not a vegetable is concentrated. So this would mean avoiding starches and proteins together. For example, no meat and pasta together, fish and potato, chicken and noodles, eggs and toast! Starches and proteins require different enzymes and different levels of acidity to be digested. Eating two concentrated foods simultaneously can cause the food to rot and increase gas. By eating a concentrated food on its own, you can allow for proper digestion, no putrefaction, no fermentation, no gas, no flatulence, no heartburn and no acid indigestion requiring medication. However; by filling up on vegetables rather than more starchy food or protein can only be good for your health. Allow about 3-4 hours between meals that are properly combined to allow for good digestion. Meals that are not properly combined allow between 4-8 hours for good digestion.

Soft drinks affect absorption of nutrients too, so if you are going to drink them, drink them away from food. Soft drinks can erode tooth enamel and make teeth soft. Soft drinks also contain many harmful substances so are best avoid altogether.

One combination anyone wanting to lose weight must avoid is high fat and high sugar foods together. Foods high in sugar cause the body to release higher levels of insulin to control blood sugar levels. The only issue is, when insulin tells your cells to take more sugar out of the blood to keep blood levels stable, it also tells the body to take up more fat. So essentially the combination of high fat and high sugar foods together, is telling your body to place that fat straight into your fat cells. For example, chocolate, ice-cream, dried fruit and nuts and many processed foods contain this combination should be avoid. If you are unsure if a food is high in fat or sugar, consider downloading the ‘Food Tracker’ app, where you can add in the total grams per 100 grams for fat and sugar and it will display a traffic light colour either green, amber or red if it is considered an unhealthy level.

We all need to drink more water, yet drinking water with your meals is not the best time to do. Drinking large volumes of water with your food can dilute your digestive juices and affection the digestion of your food. Your water intake is best drunk in between meals, however if you do like to have water with your meal, just make sure you sip and not gurgle.

Step It Up in Winter Challenge 1 – results


Congratulations to everyone who stuck it out with a pedometer strapped on their hip for 6 weeks! The following participants managed to record over 70,000 steps every week of the 6 week challenge with their total steps equaling;

1. Nicky – 592,368
2. Nui – 577168
3. Kay – 561,663
4. Julie – 520,611
5. Kimber – 503,781
My steps don’t count but just in case you’re wondering – 754,929.

Weekly summary of results

All weekly prize winners received prizes to the value of $30 including items such as Healthquarters Cap, ‘Never, Never Give Up’ Bracelet, Water Bottles, Health Magazine.

Week 1 – random prize winner – Kay
Most steps;
1. 99,925 Leticia
2. 94,345 Kay
3. 84,889 Liska

Week 2 – random prize winner – Leticia
Most steps;
1. 108,440 Nui
2. 87,228 Julie
3. 75,704 Aloma

Week 3 – random prize winner – Julie
Most steps;
1. 106,186 Nui
2. 104,050 Nicky
3. 100,511 Kay

Week 4 – random prize winner – Dom
Most steps;
1. 110,782 Nui
2. 95,884 Leticia
3. 95,595 Kay

Week 5 – random prize winner – Nui
Most steps;
1. 98,275 Kay
2. 90,061 Nicky
3. 88,483 Julie

Week 6 – all participants achieving the target of 70,000 steps every week for 6 week received a prize
Most steps;
1. Nicky – 592,368
2. Nui – 577168
3. Kay – 561,663

I hope you enjoyed the challenge. Stay tuned for the Shape up for Summer Challenge commencing October 2014!

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