Welcome to HQ Fitness & Personal Training Studio Port Stephens

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We now have an Instagram account, it’s @headquartersfitness

If you are looking for some inspiration please take the time to read one of our clients testimonial its an amazing story…over to you Lauren!


Growing up I was a normal, healthy fairly active child, even into my late teens I never watched what I ate nor did I ever struggle with my weight. At 19 I fell pregnant with my first child, like all expecting mothers I put on a few extra kilos but I just shrugged it off as baby weight, 3 years later I fell pregnant with my second child and as to be expected I once again put on a few extra kilos.

As the months went by I became more and more unhappy with the way I looked so at 85kg I decided it was time to make a change, I joined a local gym and started a 12 week challenge which I enjoyed and benefited from but as my post-natal depression worsened I gave up. By this time I had pretty much accepted the fact that this was the way I was going to be and started to believe that after kids your body changes and you never return to your pre baby body, I stopped worrying about what I ate or drank and even stopped caring about what I looked like.

I remember feeling confused and sad when I would look in the mirror simply because the reflection I seen wasn’t the person I felt I was, in my head and in heart I was still that healthy teenager that never had to worry about weight but the mirror didn’t lie, that person was gone.

Years went by and the kilos piled on I reached 103kg, I was so embarrassed at what I become and wondered how I ever let myself get to this. I knew it was time to make a change and I did, over the next year or so I changed what I ate some days and walked a bit on others, I managed to get down to 86kg but knew this just wasn’t enough, I was so sick of myself, feeling down and disappointed everyday was an ongoing battle I was having and this wasn’t good for anyone, not me or my family I was truly at breaking point. It was at this time my husband had noticed my desperation and spoke to one of his friends about my situation, later that night they both came to me and asked me if I was serious about changing my life, this was the confrontation I needed I teared up and accepted the help I had been offered, that following Monday I was picked up for my first training session, a walk up Tomaree, this was a huge wake up call for me something I had done so many times when I was younger was now such a struggle it killed me inside to see how truly unfit I was, this was the start of a new life for me, I knew I was never turning back.

With daily training sessions and a healthier diet I got fitter and the weight started to come off. Finally after a lot of hard work and support from some truly amazing and inspirational people I got to my goal weight of 60kg, I have gained a few kilos here and there but I now have the strength and willpower to get straight back on track and get it off again.

I used to look at people who loved exercise, who lived and breathed fitness and think that was just the way they were, that I would never stand a chance to feel that feeling or doing the things they did, but I do get it now, I get feel that feeling every single time I work out and it is that feeling and passion that keeps me going.

Congratulations Lauren!

30 day beginners program

The Ultimate 30 day beginners program. This program is a one month fitness journey designed to teach you the essentials of training, nutrition and the fundamentals in all aspects of health and wellness


it’s for anyone who doesn’t know where to start! It’s for those who think health & fitness is complicated or intimidating. This is health and fitness made easy, one day at a time, one challenge at a time. Everyone has the right to be fit and healthy we will teach you to exercise the right way !!



Now at HQ Fitness and Personal Training studio…

Yoga Nidra

Come along and experience the restorative practise of YOGA NIDRA at HQ Fitness & Personal Training Studio

This practise inspires the release of physical stress, anxiety and mental tension. It takes one into a profound state of relaxation, where the deeper mind can be accessed to release tension and achieve rejuvenation on a subtle level.

All new Wellness♥ package available for the start of Spring…make it your chance to experience inner peace, & calmness.

Stretch class

Now available at HQ Fitness & Personal Training studio. We offer a 6 week wellness package.

This is a new and exciting innovation to help you alleviate the stress and anxiety of our modern world. We all have competing things in our lives, work, home, illness, and coping with unexpected life events; we will provide you with the tools and strategies to manage these things and lessen the effects of stress on your body.  Stress affects how we interrelate with our partner, work colleagues and impedes us from enjoying life to the full.

For further details and cost please contact Tracy on 0417 240 301.

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