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Training when sick

training when sick

We all know that when you are under the weather, have a fever and generally feel sick/lack energy its best to take a rest from training. But how can you keep active whilst carrying the flu?

Here are my top 4 tips!

1. Stay away from the gym – touching weights, adjusting the speed on the treadmill and talking to other gym rats can spread the flu and more importantly if nothing has been wiped down (which more than likely it hasn’t), you won’t get better. Solution – train indoors at home where its warm, you can wear a few more layers and be a dag in your pjs relaxing to some yoga.

2. Drop the intensity – as an ammeter boxer, training intensity is never anything short of BLOODY HARD. Over the past 2 weeks I have dropped my weights by 50%, completing fewer reps and taking longer rest time between intervals. I have also dropped my cardio days as my lungs were unable to cope with the pressure/intensity thrown at them. Have I stopped? Not 100% I have taken it slower, but…read next point.

3. TAKE REST DAYS (YES there is a plural for a reason) – one of the reasons I got so sick was I trained for 6 days without a rest. This was not intentional, but after having sat down with my diary in front of me, I realised that with netball, touch, boxing, running and weights I hadn’t actually had a proper rest. Following this, I took a solid 3 days of rest, focused on my nutrition and slept like a baby…much deserved.

4. Listen to what your body is saying – I may cop some flack from this point, but if your program is high intensity, like mine you MAY simply need a break from all the stress placed on the body e.g. trying some yoga, meditation or thai chi. You MAY not need full days of rest. On the other hand, if your ill in bed and coughing up a storm, best to curl up with a cup of tea and continue the marathon of Orange is the New Black which you started a few days ago.

Take care of yourselves and listen – your health is your MOST important asset

Laura x

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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

 

MOTHER’S DAY SPECIAL

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We all LOVE and CHERISH our mothers, grandmothers or significant others, so much so we celebrate a special day for them! 

Now’s your chance to celebrate all things great, including your health!!!

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This holistic package deal is available for a LIMITED time only and designed to create a holistic, healthy happy unison between your mother, grandmother or significant other. It will help strengthen your bond beyond words!

BUT…This does not mean it is limited to just mothers! Have you and a friend, partner, family member or work college discussed starting to get fit but don’t know where to start? Why not get started together – you will enjoy the company of each other, motivate and boost morale. Not only will YOU benefit on an individual level, but you will have someone to share it with!

What you get:
-Pre-screening assessment (30-40mins) – includes a meet and greet, all questionnaires, medical forms/clearance (rrp – $60)
-25% off ALL partner sessions (for 1 month) – only $30 per person! (rrp – $40)
-Nutrition review/discussion and plan which will aid your goals and expand your knowledge to help you live a healthier, balanced, holistic and importantly a REALISTIC nutritious life (rrp – $120 pp)
-Double naturopathic consultation where you can discuss anything from detox programs to immune boosters, creating a more holistic picture of your health (rrp – $240 together or $120 pp). This is conducted with highly qualified and certified naturopath Naomi Judge who has more than 7 years experience/education under her belt!

PER PERSON ONLY $200 saving $140

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Contact us today to get started!

Mobile: 0404 743 147

Email: laura_majewski@hotmail.com

Facebook: http://www.facebook.com/LauraMajewskiSportScientist

BIRTHDAY PACKAGE 4 – Group Guru

Love being a social butterfly and having a laugh whilst getting fit?

Sick of making excuses to start moving more – why not give group sessions a go!

 

With no more than 6 people in a group, you get the double whammy – extraordinary social benefits being around close friends and getting fit and healthy with an endless array of exercises. Anything from battle ropes to weights, sessions are ALWAYS varied and ALWAYS fun! More than that, you get a personalised experience without breaking the bank balance!

Pay for 5 sessions get 1 free – save $30 ONLY $150
Pay for 10 sessions get 3 free – save $90 ONLY $300

 

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Contact us today! 

Mobile – 0404 743 147

Email – laura_majewski@hotmail.com

Facebook – https://www.facebook.com/LauraMajewskiSportScientist

Instagram – LJM_HealthandFitness

BIRTHDAY PACKAGE 3 – Restore through Rehab

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: 

Email: laura_majewski@hotmail.com

Mobile: 0404 743 147 

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

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

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

Mobile – 0404 743 147
Email – laura_majewski@hotmail.com
Facebook – https://www.facebook.com/LauraMajewskiSportScientist