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Summer Group Training Discount!!!

With summer literally around the corner (hello beach), I am offering a  holistic health deal which simply can not be missed!!

WHAT: Small group outdoor fitness of no more than 6-8 people

WHO: Anyone – any age, any fitness level and any fitness preference

WHERE: Centennial park or Queens Park (Sydney)

WHEN: times TBA (this depends on when clients can make it, but it will be in the morning)

WHAT TO EXPECT: scientific sport science training methods used to create exercise programs to help suit your goals and fitness level

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BUT WAIT THERE’S MORE…

Sign up before December 31st and receive a FREE nutritional analysis! This is 100% individual and provides healthy lifestyle advice, meal options and full analysis to help you achieve your ultimate body, ideal weight, tone your physique and improve overall health.

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All of this is available for ANYONE at extremely low costs – $30 for one session, $40 for 2 sessions or $50 for 3 sessions/week! WOW!!!

For more information follow my facebook account: LJM Health and Fitness

or email: laura_majewski@hotmail.com [be sure to add Group Fitness Special in the heading]

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Healthy snack options for mum and bub

The other day I was approached by one of my clients who has an 18 month old son, 4 teeth and is a fussy eater. She continued ”he eats a lot, but has the same food and I’m looking for snack/meal options which are fun, quick and easy to make, contain as little processed products as possible…and of course are healthy.”

Boy! Did I have a task set out for me. So after a lot of research, discussions with nutritionists and testing I have compiled a list together which should come in handy especially as we move into summer.

1. Tuna and corn wholemeal wraps

tuna and corn wraps

A healthy, minimally processed option which can be made in advanced. Ingredients: 1 tin tuna, tinned corn, wholemeal wraps. There is the option to add avocado for a little more of a creamy texture and healthy fat. Store in air tight container and enjoy for breakfast, lunch or a snack.

2. Stewed apples in cinnamon

stewed applesAn easy, quick and leave option great for kids and adults too. Only 3 ingredients – apples (I like the red ones), ground cinnamon or cinnamon sticks and water). Put in a pot and boil for at least 30 mins. These are a soft option for the little ones but great with oats in the morning for the big kids.

3. Wholemeal banana pancakes

banana pancakes

Once again, these can be made in advanced and are a great way to increase fruit into kids diet. Simply combine wholemeal flour, eggs, mashed banana (the more over ripe the better) and mix together. Add some maple syrup, fresh banana and strawberries and away you go!

4. Hummus with pita chips

Hummus with pita chips

There are few ways to go about this – either make the hummus yourself (chickpea based) or buy one. Obviously the better option would be to make it, but not everyone has a spare 30-40 mins to make it. If you do buy it, please read all the ingredients and make sure you know them before purchasing. If making it (YAY), be sure to make a large batch – this will save you time for the future but it also wont last long so best to make a lot. Make the pita chips with wholmeal bread and bake till crispy.

5. Apple dippers with peanut butter

Apple dippers with peanut butter

I’m not going to lie, I eat this – really because its easy and quick to make. SImply cut up apples (red or green) and dip into natural peanut butter (or favourite nut spread e.g. ABC, almond butter). Alternatively, if your sick of apples, try celery, carrot, cucumber or banana. Options great for little to no teeth which are soft and easy to consume.

6. Frozen homemade fruit pops

homemade fruit pops

This is the BEST option for summer and can be enjoyed but anyone of any age. I love this because it has no artificial colours, flavours or preservatives and it fresh and home-made. All you have to do is cut up your favourite fruit (kiwi, mango, rock-melon, blueberries, strawberries, apricots…anything) and combine with freshly squeezed watermelon or pineapple juice. Now when I say freshly squeezed, I mean you purchase the fruit and juice it yourself NO BOTTLED PRODUCTS. Combine all in ice-pop containers and freeze overnight. The next day you’ll wake up to heavenly, ice cold, healthy bliss!

I hope this has passed all areas and give options for adults as well as kids to enjoy! All of these can be made in advanced and use fresh, healthy ingredients.

Enjoy your food and positive eating habits and pass this onto your children!

Any questions please ask below!

Yours in health and happiness,

Laura

Healthy Peanut Butter Protein Balls

For those of you who love peanut butter, protein and chocolate, I have you covered. What’s more is that these little beauties are HEALTHY!

COOKING TIME: 2 hours (includes resting)

EXPENSE: cheap – should cost you no more than $30

TASTE: delicious

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INGREDIENTS:

Peanut base –

  • 2 cups of almond meal (I find this is sometimes quite expensive so I make my own with almonds in a blender until a powdery consistency)
  • 1 tub (375g) natural peanut butter [please check that the ONLY ingredient is peanuts]
  • 1/2 cup organic stevia
  • 2 tablespoons honey (if you have a sweet tooth)
  • 3 scoops (or however many desired) chocolate whey protein powder
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Chocolate coating –

  • 1 cup reduced salt butter
  • 1 cup organic cocao powder
  • 1/2 cup organic stevia

STEPS:

  1. Add almond meal and peanut butter together into a large bowl. When mixing, make sure the consistency is quite dense and not watery
  2. Add protein powder, stevia and mix ingredients together
  3. Finally, add honey to the mix. This is only included if you have a sweet craving or if the mixture needs more glue to bind everything together
  4. Line a baking tray with grease proof paper and roll balls no bigger than a 20c piece. It should make around 35 balls depending on size.
  5. Place in fridge for 1 hour until firm
  6. After an hour has passed, you can start making your chocolate coating. Add butter and cocao powder to a saucepan on low-medium heat. Stir slowly until all blended well then add stevia for sweetness.
  7. Remove peanut base from fridge and roll in chocolate coating
  8. Place back in fridge to firm up

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These can be consumed post exercise due to their high protein content and fat (good healthy fats) or as an afternoon snack then glycemic index may be low.

Let me know how you go with these bad boys – they are a sure crowd pleaser!

 

Yours in health and happiness,

Laura

STRESS – methods to help

I know its been a while since I last wrote on here, but needless to say I’m back and addressing the topic of STRESS.

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We ALL face stress in some point of our lives. We actually face it day to day weather it be work related or family stress, or even something like leaving the house for the first time since having a cold or crossing the road. Stress comes in many forms and differs from person to person – some respond well, others crumble.

This blog post is not to discuss what stress is or what can trigger it, but to give people options on how to deal with it. As mentioned before, we each respond differently, and thus many methods are available. Some may be used by group A, some may like different variations from group B and group C like to use a bit of everything. So here are some methods which may help you:

 

1. First things first (I’m a realist)…EXERCISE. Of course I was going to say this..I mean how could I not when it is such an underutilised method of dealing with stress. Exercise is shown to release positive feel good hormones which make people feel good once a session is done. The hardest part about this method is finding what works for you. Some respond well to high intensity training, others better with yoga. Best things it to allow yourself to try a bit or everything and see what responds best for YOU!

2. Sleep. We all know we need 8 hours a day of sleep but how many of us actually get this? What’s even more of a concern is how good is the QUALITY of sleep we are getting? The best thing I have found is to keep a sleep journal. Sound silly? Well you may be surprised. Try keeping a note pad next to your bed and jotting down how you feel before you go to sleep, how you feel when you wake up and the timing of the two and notice how much of a determinant it can be for the way you feel throughout the day.

3. Hobbies. One of the best things to do is to do what you love. It doesn’t just have to be work related, but socially as well. Try hobbies that you enjoy and convince friends or family to join in. If being social isn’t your thing, do something for yourself that makes you happy – it could be hiking, knitting or making vegetable soup. Employing a hobby which you like for an hour, a day or every month gives your body the time to adjust itself and genuinely feel good.

4. Relax. ARE YOU F***KING KIDDING ME!!! I hate it when people say ”just relax…you’ll be fine”. This phrase is definitely easier said than done. One way to avoid stress built on top of stress is to breathe. Take 1 minute out of your day, turn away from the computer, put the pen down and close your eyes and breathe. It is a great way to re-focus, direct attention elsewhere and to calm your central nervous system down. You may be going into overdrive and almost on the edge of a melt down, but this simple task can do wonders. It doesn’t cost anything, takes 60 seconds and restores you back to normal function.

5. Talk. There is no point keeping stress bottled up inside, it simply builds until explosion point. To some, stress can be a trigger which could lead to depression or social awkwardness. It is something that can and should be spoken about with someone you feel comfortable with – a friend, colleague or stranger. People are always willing to help and reach out if need be, so don’t be afraid to discuss what is bothering you.

 

All in all, in order to see what works best for you, you must uncover where the stress is coming from, address it and see what method works best. I have only listed 5 methods and there are hundreds which to choose. If you have any list them below, we all know how great discussion is.

 

Yours in health and happiness,

LJM Health and Fitness

 

SAM’s PROJECT – finding a cure for Brain Cancer

For anyone that knows anyone suffering or is going through brain cancer themselves, understands how much of a toll it takes on the body.

This is my experience.

 

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From a very young age I was blessed. I had a loving family who would do anything for me. I had food on the table and a warm placed to call home. I had closed friends I could turn to in need. I had Sam. Although not directly related, he was someone close enough to call family. His visits when I was young always brought my sister and I to tears with laughter and brought my dad a smile. He was his best-friend.

Always joking around and laughing, Sam was one of a kind. His spirit, hard work ethic and energy for life is what kept him going. Early 2013, he was diagnosed with GBM brain cancer. I’m not going to lie, when I first heard of the news, I didn’t know much about brain cancer, let alone the different types. Initially, Sam’s fighting attitude brought him to his feet again. He was determined to fight it and beat cancer. Unfortunately, the radiation, constant appointments with various specialists and limited time, left him defenceless. But with my dad by his side 24/7, caring for him, he was reminded about the good in the world.

Everytime I saw him, he still managed to crack a joke – especially if it had anything to do with food, particularly Messina ice-cream. Admitted to hospice early 2014, Sam knew the time was coming, and so did we.
None of us could admit it.
None of us could face the truth.
Having known this person my entire life, having him there when I was growing up and calling him family – how can you ever say goodbye?

Each time we went to visit, we had to treat it like the last time. I had to be strong. I couldn’t let tears roll down my face, not in front of Sam, not in front of my dad. On numerous occasions, I was forced to wear sunglasses and face the opposite way. I couldn’t face what was happening.

On the 6th of January 2014, Sam left us and joined the angels.

Something I never want to forget is his legacy. In honour of Sam, I am hosting a charity event ”SAMs Project” with 100% of funds raised going to Brain Cancer Australia. I want to spread the word about what brain cancer is and what we can do to help prevent and hopefully cure this disease. Sam gave people vision, in particular me. He spoke to me on numerous occasions and said to always follow what your heart says. I hope this helps commemorate and celebrate a life, an inspiring man and a friend.

At his funeral, an inspiring quote was read out from Sam – “If my donation can help save one child’s life, I know I have lived for a purpose”.

I will never forget Sam. Rest in peace.

 

For more information about SAMs Project, how you can participate and what you can do to help, follow the link:
https://www.facebook.com/pages/SAMs-Project/693934543985511 

 

DANGERS BEHIND DIETING

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Too many people are consumed with the word “DIET” and end up doing more harm to themselves than good. What’s more frustrating is it is being advertised as something that celebrities regularly commit themselves to, and push onto young adolescents. At the end of the day, all they are doing is practically starving themselves or eliminating essential nutrients including the dreaded ”CARB” (get over it, we all need to consume it in some form or another!!!)

As a health professional, it is my role to lead an active and healthy lifestyle. One that doesn’t involve dieting, limiting or eliminating – but one that is holistic, educated and complimentary to a particular lifestyle.

So please, don’t buy the latest issue of women’s weekly because you want to lose 5kg in 5 days, instead educated yourself and learn that food is in fact your friend, learn about your body and treat it as the palace you live in.

END RANT!!!

 

For more information, inspiration or just some fun check out my facebook page: https://www.facebook.com/LauraMajewskiSportScientist

Food Intolerance – Gluten and Dairy

After finding out that one of my clients had a gluten/dairy intolerance, it made me question my own knowledge about nutrition.
I have done my own research into this topic and it has surprised me how much I didn’t know!

know your nutrients

What is gluten?
Gluten is a protein found in wheat, rye, barley and some brands of oats. It is what helps ingredients ”bind” or stick together. It is found in a bunch of different foods including bread, cereals, pasta, crackers etc….

What is dairy?
Most milk based products which come from some form of animal e.g. cow, sheep. It is found in cheese, milk, some yoghurt, butter etc..

Foods to avoid:

  • The obvious ones – anything that has gluten or dairy listed in the ingredients e.g. wheat, cows milk, barley, rye etc…
  • Cows milk, cheese (cheddar, cottage, mozzarella), whey (some protein powders), yoghurt
  • Watch for cross over contamination e.g. when cooking with same knives, spoons, chopping boards. This obviously depends on how sensitive you are

Alternatives or options which are DF and/or GF:

  • Fresh fruit and veg – cant go wrong with either of these two options. Try pick options which are seasonal and fresh
  • Dairy free options for milk include almond, coconut, rice or soy (although I am not the strongest believe in soy products)
  • Health food store/isle – most places now include GF options when cooking cakes, muffins, cookies etc… just be sure to look at the ingredients before purchasing
  • Coconut flour – a great ingredient which I use often for baking banana bread, making schnitzel, pancakes
  • Smoothies – these can be made DF with fresh fruit and/or veg. Maybe add a little honey for sweetness
  • Nuts – a great idea for a snack whilst on the go. Maybe have a look into making your own GF museli bars
  • Amaranth, buckwheat, quinoa, and rice as options to cook with as a side dish or part of a main meal

Tips when finding out you have one or both of the above intolerances:

1. Be calm – although it may seem stressful and you may have to adjust your eating habits, always remember there are people out there who may be going through the same thing
2. Talk about it – discuss options with family, friends, or even people on blogs who can offer advice or experience
3. Research – the more knowledge you have about the topic is KEY! Always read the back of products (when packaged) and if you do not know an ingredient, best bet is to leave it and try something else.
4. Branch out – this will challenge you, but it also gives you the opportunity to branch out and challenge your taste buds.
5. Be organised – this extends as far as eating out. Make sure you carry a list of options when grocery shopping and always be prepared when cooking meals. When eating out, most places will offer something that is GF or DF, but if you are worried peruse the menu or even call up ahead of time. This allows YOU to sit in control.

 

Any further questions, please ask!

I’ll do my best to continue doing research on other food intolerances, but if anyone has anything specific don’t be afraid to ask.

Also don’t forget to follow my instagram: ljm_healthandfitness and my facebook page https://www.facebook.com/LauraMajewskiSportScientist

 

Yours in health, happiness and intolerance(s),

Laura x