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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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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]

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

 

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

MOTHER’S DAY SPECIAL

Posted on


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