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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

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BIRTHDAY PACKAGE 1 – INDIVIDUAL PACKAGE

  • Feeling sluggish at work and lack energy?

  • Still struggling to lose those extra Christmas kilos?

  • Want to tone up and get your bounce back?

THIS IS YOUR CHANCE TO BOUNCE BACK AND KICK START YOUR HEALTH!

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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

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For any more 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

The truth about DOMS

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!

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WHAT ARE 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.

 

WHY DOES IT HAPPEN?

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.

 

HOW DO I KNOW I HAVE DOMS?

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!

 

FOR THOSE OF YOU WHO LOVE SCIENCE:

”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 – http://www.ncbi.nlm.nih.gov/pubmed/12617692

 

HOW CAN I HELP MINIMISE DOMS?

  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 – http://www.active.com/triathlon/articles/the-physiology-behind-compression-clothes
  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: https://www.facebook.com/LauraMajewskiSportScientist

 

Yours in – LIFE. JOURNEY. MOVEMENT,

 

Laura

 

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
  6. MUCH MUCH MORE…

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: laura_majewski@hotmail.com

Yours in health and training,

Laura (LJM Health and Fitness)

https://www.facebook.com/LauraMajewskiSportScientist