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BIRTHDAY PACKAGE 3 – Restore through Rehab

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Have a pre-existing sports injury that won’t go away?

Suffer from lower back pain, shoulder stiffness or neck issues?

If any of these sounds like you – this package is centred on the principal of rehabilitation. With a combination of strength and stretching exercises, this package focuses on being able to return to the best possible you!

What you get:
-Rehabilitation assessment which includes postural assessment, functional testing, movement patterns, questionnaires, range of motion tests and much more (rrp – $150)
-1 hour rehabilitation session (depending on client needs – this is to be assessed after initial measurements) (rrp – $80)
-30 minute iridology session (conducted by certified and qualified naturopath) – establishes any further requirements into gut health, lymphatic system, oxygenation of the body and skin health, condition of major structures such as liver, lungs, kidneys, adrenals, state of the nervous system and mental state of the patient (rrp – $40)

Now ONLY $195- saving $75

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Contact us today: 


Mobile: 0404 743 147 

BIRTHDAY PACKAGE 2 – Tone, Tighten and Turn It Up!

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Need to TONE UP and TIGHTEN those stubborn problem areas?

Know NOTHING about weight training and want to expand your knowledge?

Or wanting to get back to your PRE-BABY BODY BACK?

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What’s included:
-Metabolic typing with a certified and highly experienced naturopath and nutritionist where you will uncover the science behind your body type to help reduce hunger cravings, increase energy, regain mental clarity and enhance emotional balance (rrp – $160)
-Musculoskeletal assessment, body assessment and strength testing of all major muscle groups to grasp an understanding of areas of strength/weakness (rrp – $120)
– Individual 4-8 week program and initial session (rrp $80)

SAVING = $60, NOW ONLY $300


For any additional information or questions, please do not hesitate to contact us directly:

Mobile – 0404 743 147
Email –
Facebook –


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  • Feeling sluggish at work and lack energy?

  • Still struggling to lose those extra Christmas kilos?

  • Want to tone up and get your bounce back?


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What’s included:
-Pre-screening assessment (30-40mins) – includes a meet and greet, all questionnaires, medical forms/clearance (rrp – $60)
-Baseline tests (over 2 separate days) – includes aerobic/strength tests, anthropometric data, body analysis, postural analysis, flexibility, range of motion, functional testing, nutrition assessment (rrp – $150)
-3 one-on-one personalised and individually tailored sessions (after baseline results analysed) for the price of 2 (rrp – $240)

NOW ONLY $280 for EVERYTHING! [saving $170]

NB: only valid until 8th May 2014


For any more information or questions please do not hesitate to contact us directly:

mobile – 0404 743 147

email –

facebook –

The truth about DOMS

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Starting out exercise and get sore muscles or a general feeling of stiffness a few days later?

Changing a program and the next day you wake up sore?

Moving onto strength training and using muscles you’ve never used before resulting in pain over the next few days?

If ANY of these sound like scenarios you have been in or sound familiar, you may be suffering from classic DOMS!



Delayed onset muscle soreness (DOMS) is the pain/stiffness/swelling associated with new/unusual exercises or movements that result several hours post activity. This can occur to ANYONE – those who are unaccustomed to exercise or those who exercise regularly and complete a random bout of strenuous exercise.



When movement exceeds usual routine e.g. new exercise – weights, tabata, interval, endurance training etc. the muscles undergo micro-tears, resulting in fluid flowing through the muscles and eventuates into the feeling of soreness (from the muscle tears) and swelling (from plasma movement). It is more common when the muscle undergoes an eccentric phase (lengthening phase). The pain generally last no more than 72 hours and peaks at approximately 48 hours post exercise.



If the pain lasts longer than 72 hours after exercise you may have done further damage to the muscle fibres that is beyond repair. It is important to consult your doctor if this is the case!



”Up to six hypothesised theories have been proposed for the mechanism of DOMS, namely: lactic acid, muscle spasm, connective tissue damage, muscle damage, inflammation and the enzyme efflux theories. However, an integration of two or more theories is likely to explain muscle soreness.” For more info please follow the link below –



  1. Ease yourself into ANY exercise regime – don’t go full guns blazing!
  2. Take pain killers (NSAIDS) e.g. ibuprofen and heat packs to help minimise pain and reduce swelling
  3. Compression wear? – this is still a debatable area. Some studies show it helps to reduce swelling others argue it is a placebo. Regardless it should be noted that the benefits of compression stockings seen in unhealthy individuals may not be the same as those that are healthy/athletic individuals. A really good article which answers some physiological results of wearing compression wear –
  4. Keep moving – keep the blood flowing and muscles contracting but at a lower intensity
  5. Stretching/yoga – anything from foam rolling to PNF stretches help minimise pain and are a therapeutic mechanism used to reduce the affect of DOMS
  6. REST – probably the best and most effective to help but keeping moving during this rest period is equally as important – so reduce your workload


For some, notebly athletes, DOMS are an embraceable event as they show they still have room for improvement in certain areas, but for the majority of us they are simply…PAINFUL.

If anyone has any other questions they would like answered please comment below or ask away on my facebook page:






HIIT – possibly the best workout…EVER!!!

Find it hard to fit in a session at the gym?
Want to improve your aerobic fitness?
Find it a challenge to lose stubborn fat?
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REMEMBER THIS ACRONYM: HITT (High Intensity Interval Training)

What is it?
Basically, it is short periods of intense anaerobic exercise with a rest period of lesser value e.g. 2:1 ratio where work is 30 seconds and rest is 15 seconds. A well known type of HIIT is tabata – 20:10 ratio with 8 rounds leading to a total of 4 minutes.

Who can do it?
Absolutely anyone! There are always modifications to exercises and starting at the very basic will not only reduce risk of injury but enable a client to work on their technique (100% necessary)

Why should you try it?
I could rant on here about the various reasons why I love HIIT training but what it does to your body will literally change your life.

  • improves aerobic capacity – even these short sessions are scientifically proven to improve the capacity of an endurance athlete
  • improves glucose metabolism and fat burning
  • improves energy and neural drive
  • only takes a few minutes to complete (good for those who are time poor)
  • doesn’t need to be done in a gym – always use body weight when starting out (improves technique and eases you into activity especially if you are only starting)
  • never boring – you can vary your work out every time and always experience something different

The science:

Studies have shown that 2.5 hours of HIIT produce similar biochemical muscle changes to 10.5 hours of endurance training. What’s even more interesting is that the endurance performance benefits are on par. Even though the duration lasts between 4-30 minutes, what studies are starting to show is that the RMR (resting metabolic rate) or someone who has conducted HIIT increases 24 hours post exercise. Moreover, for those athletes who are interested in increasing their VO2 max, HIIT also does wonders for that too and more effectively than traditional aerobic workouts or circuit training.

It is a known fact that when doing long bouts of aerobic exercise (more than 30 minutes), we use our glycogen stores (carbohydrate), then fat followed by protein for energy. What HIIT training has discovered is that our fat stores are being utilised and this will help increase our RMR. Not only great for fat loss, but helps to improve insulin resistance and helps with muscle retention. It is said that HIIT uses up to 80% of our muscles whilst running or traditional aerobic exercises use less than half of that!

Example exercises:

  1. Burpies
  2. Squats – sumo, pike, below parallel etc…
  3. Push-ups
  4. Boxing – try to avoid hooks, puts too much pressure on the spine and form gets lost with increased pace
  5. Jumping lunges

I’m not going to lie, it is brutal. It does hurt. It will leave you with DOMs. BUT…it is 100% worth it and to this day I have never met someone who doesn’t secretly love it!

If anyone has any further questions or wants to know more please shoot me an email:

Yours in health and training,

Laura (LJM Health and Fitness)

How far is too far?

Recently, the biggest loser crowned yet another ”winner” of their grand monetary prize of US$250,000. What concerns me as a health professional is the lengths people go to in order to win this money. Rachel Frederickson, only 24 managed to lose 71kg, making her currently weight a tiny 47kg. This is a total loss of 60% of her body weight dropping down to an ”unhealthy” weight range (according to BMI measurements).

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What makes things even more scary is that she doesn’t see herself as too thin, but rather ”re-gaining her athletic appearance”. People who know me well, know I HATE this TV program. It is designed for entertainment purposes – it doesn’t look at the ENTIRE person holistically and rather emphasises their weak, vulnerable side. The contestants on this show are there to lose weight (huge amounts) but they ”NEED” to drop it in such a short amount of time.

What really annoys me is there is NO education into life outside and the follow up outside. Yeah they have the ”go home, try it for yourself part” but this is still monitored by the TV program and not done outside in the real world. And what’s more is once the program has been aired, a winner announced and people resume regular life, then what??? WEIGHT GAIN!!! In most cases worse than when they began.

These are obviously just my thoughts but something I feel very strong about – small lifestyle changes to nutrition and exercise which last a lifetime. Not huge, drastic alterations which don’t last.

Any thoughts leave comments below.

Yours in long lasting health and happiness,

Laura (LJM Health and Fitness)

HGH – Human Growth Hormone

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Bulking for Stereo? Looking to get buff? Or starting out strength training for the first time and want to get HUGE?

Other than strength training, there are a number of ways you can increase your natural levels of human growth hormone.

Firstly, WHAT IS IT?
GH (Growth Hormone) is a stress hormone which is recognised as a stimulator of cell growth. GH stimulates IGF (insulin-like growth factor), in the liver, which then interacts with proteins, raising certain levels to help with growth of cells specifically for strength gains. It occurs naturally in the body but can also be injected (many athletes especially power lifters, strong men have taken this drug to increase sporting performance). Interestingly, when WADA were testing for this in the Olympic games, they found it difficult to detect through urine and blood sampling as natural high levels of HGH can occur in athletes.

GH is regarded as anabolic (growth/building) and is initially noticed in early childhood with gradual increases in height, an indicator of its potency. Without getting too technical, it basically as mentioned before interacts with IGF in the liver, stimulates proteins/tissues and promotes cell growth.

HGH - human growth hormone



  • Sleep – minimum 8 hours to stimulate REM-cycle and increase the hormone naturally. Whilst sleeping, melatonin is released which also aids in the natural growth of HGH
  • Exercise – specifically strength training. Studies are still undecided as to the prime method to use but it is concluded that strength over cardio based exercise will help aid HGH increases naturally.
  • Protein rich food – particularly consumed before sleep. This will help amino acids (protein synthesisers) to reach a higher level giving HGH a natural boost. It is important to avoid refined CHO as this will affect IGF as it is insulin related and may inhibit growth.
  • Low GI meals – as mentioned in the last point, highly refined or a high level of CHO may reverse the affects of HGH and if consumed on a regular basis over a long period of time may contribute to diabetes. The fluctuations in GI levels can cause insulin levels to spike. To further this point – foods high in fructose e.g. melon fruits, table sugar, bananas etc…also affect insulin levels causing spikes.
  • Glutamine. Take 2 to 10 g of glutamine after a workout or before bed. Glutamine may boost HGH levels, according to a study conducted by researchers at the Louisiana State College of Medicine. They discovered that subjects consuming 2 g of glutamine experienced increases in HGH levels. Their findings were reported in the 1995 issue of “The American Journal of Clinical Nutrition.” [Reported by Dr. Mike Carragher]

So next time before taking any supplements, try adding a few of these tips to your program and see how they affect your strength. All supplements should be sought out with medical advice before administration.

Yours in health and GAINZ,

LJM Health and Fitness

NO BS JUST S (no bulls**t, just science)

Here, at LJM Health and Fitness – Life.Journey.Movement we strongly believe in FACT and ONLY FACT – when it comes to diet fads, detoxing and celebrity slim downs it falls into the category of BS.

On the other hand, training with researched science and supported evidence to create individual, tailored programs GETS THE LONG LASTING, LIFESTYLE RESULTS.

Its your decision, what will you choose?

no bs