Weight Loss Success Story

weight loss

weight loss success

Healthquarters always love to share weight loss success stories.

“Firstly, a big thank you to Katherine from Healthquarters who is helping me get my diet under control.  Essentially, the aim is controlling my sugar levels so that I can actually get through 55km of walking (for Coastrek) without any issues with sugar levels.  One week under Katherine’s guidance and I’m already an extra 1.1 kilos down.  Katherine gave me some great advice this week.  Don’t consume anything that does not serve a purpose of getting me towards the Coastrek goal.”

“Thank you Katherine of Healthquarters. Because of you I’m going to get to go shopping very soon! :)

Healthquarters offers a range of weight loss programs to suit your weight loss goals. To find out more, click here.

Eating in the fifties

1950s Family 5 Sitting At Dining Room Table Dad Carves Turkey At Head Of Table

How times have changed. Some interesting facts around eating in the 1950s!

  • Pasta had not been invented.
  • Curry was a surname.
  • A takeaway was a mathematical problem.
  • A pizza was something to do with a leaning tower.
  • Bananas and oranges only appeared at Christmas time.
  • All crisps were plain; the only choice we had was whether to put the salt on or not.
  • A Chinese chippy was a foreign carpenter.
  • Rice was a milk pudding – and never, ever part of our dinner.
  • A Big Mac was what we wore when it was raining.
  • Brown bread was something only poor people ate.
  • Oil was for lubricating, fat was for cooking.
  • Tea was made in a teapot using tea leaves and never green.
  • Coffee was Camp, and came in a bottle.
  • Cubed sugar was regarded as posh.
  • Only Heinz made beans.
  • Fish didn’t have fingers in those days.
  • Eating raw fish was called poverty, not sushi.
  • None of us had ever heard of yoghurt.
  • Healthy food consisted of anything edible.
  • People who didn’t peel potatoes were regarded as lazy.
  • Indian restaurants were only found in India.
  • Cooking outside was called camping.
  • Seaweed was not a recognised food.
  • “Kebab” was not even a word never mind a food.
  • Sugar enjoyed a good press in those days, and was regarded as being white gold.
  • Prunes were medicinal.
  • Surprisingly, muesli was readily available, it was called cattle feed.
  • Pineapples came in chunks in a tin; we had only ever seen a picture of a real one.
  • Water came out of the tap, if someone had suggested bottling it and charging more than petrol for it they would have become a laughing stock.
  • The one thing that we never ever had on our table in the fifties .. was elbows!

Optimum Health OH! Magazine

In this month’s edition of the Optimum Health OH! Magazine we chat with Founder of the Can Too Foundation, Annie Crawford, who’s helped raise $14 million for cancer research. Plus, you’ll also explore:
  • Heart rate training and intensity, from supertrainer Michelle Bridges
  • Why sitting is so dangerous for your health, from the feelgood physio Anna-Louise Bouvier
  • Why you should deal with your ‘stuff’ before it starts to deal with you, from emotional fitness expert Heidi Di Santo
  • The benefits of bodyweight training, by Mike Campbell
  • Why you should say ‘no’ to new years resolutions, from Nardia Norman
  • The benefits of listening to your gut, from nutrition expert Dr Joanna
  • Why date night is so important (for singles too!), by Justin Tamsett
  • The boom in ‘baby boomer’ exercisers, by Laraine Dunn
  • Glamping on Sydney Harbour, from Toni Krasicki
  • Tips to help you forget the fear and travel safe, by Pat Mesiti
But wait, there’s more! We also have:
  • Celebrity chef Pete Evans’ recipe for ceviche salad with pomegranate and mango
  • Kat Weihen’s homemade gucacamole recipe
  • Meg Gillmer shares her recipe for chia pudding
  • Australian Macadamias provides a new twist on an old party-favourite recipe for chocolate crackles.
And if that’s not enough, we also have an update from Paul Brown who’s currently touring the globe with his family, trying out 50 Sports in 50 weeks!
This brand new edition of the OH! Magazine is available online right now at http://joom.ag/RQ2b

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.



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