Guys, we now have our full menu,
compliments of the talented Krys Lojek
Read on...
Bountiful
Heart is a fundraising fitness
group
You achieve your health and fitness goals
While under-privileged children achieve
healthier lives.
Feeling
bountiful (of heart and of girth)?
Bountiful
Heart in conjunction with our
local GP, Dr Tony McMullen, the Papuan Children’s Health and Education
Initiative and Krys Lojek Nutrition, has designed an 8 week weight loss
and well-being program which includes:
·
2 group fitness sessions per week with Louise Mavor or
Belinda Eady
·
a nutritionist approved 8 week food plan, with
flexibility for your needs
·
a weekly exercise plan designed for your requirements
·
24hr on-line support and encouragement
·
an optional pre and post program health check by Dr
McMullen
·
tax benefits for your charitable donation
·
and a great group support network
The cost of the program is
$50 per week;
50% will go to the Papuan
Children's Health and Education Initiative.
Sign up now for the
ultimate spring cleanse this October
Or Belinda Eady on 0413 120
768; jazbin@optusnet.com.au
Or
www.kryslojeknutrition.com
The Papuan Children’s Health
Initiative
This non-profit group was originally established to
raise funds to help underprivileged children in Papua obtain surgery to remedy
life-threatening conditions, and this continues to be part of the
organization's mission. Its capability and reach have also extended considerably
over time.
ASP's current programs include a community health
initiative that has greatly enhanced the well-being of people living and
working in the Bird's Head region of Papua. In addition, Dr. McMullen's group
has pioneered health microenterprise development approaches to control malaria
and provide health services in remote regions; reduced children's death rate
from seasonal diarrhoea epidemics; improved maternal and child health; and
provided basic health services in many remote communities.
Moreover, the organization also works in conjunction
with business, community, government and other entities to address the HIV
epidemic in the region. It also employs and trains Papua-based health staff
within a social business model in order to build sustainable health care.
Dr. McMullen was employed by BP as a health adviser
and medical director between 2002 and 2009, and won a Helios Award, the
company's highest employee recognition award, in 2006.
Louise Mavor – Key Fitness
Having
obtained my Certificates III and IV in Personal Training in 2007, I am very passionate
about helping my clients achieve their health and fitness goals.
With
a combination of cardio, resistance and Pilates training techniques, my clients
are able to see results through hard work, consistency, discipline and a bit of
fun!
I
am deeply interested in nutrition and encourage my clients to make better and
healthier choices in order to reach their goals even faster.
My
mantra is K. E. Y. = Keep Encouraging Yourself, as I believe the
key lies in your own motivation and determination to be the healthiest and
happiest you can be.
Belinda Eady – Chocolate
Fitness
Like chocolate, fitness can
be a treat! 15 years of experience in bootcamp, HIIT, boxing, post natal
exercise and a qualified Barre Instructor. I am fully qualified and
insured and together with Louise, we have more than 25 years of fitness
experience.
Krys Lojek – Krys Lojek
Nutrition
As a nutritionist, I believe that
when we remove the foods that cause harm and replace them with nourishing
alternatives, this will help you achieve your goals to a healthier
you. Nutrition is a big part of your health plan, and my
commitment is to provide evidence based solutions to your health issues.
Living a healthy life is about prioritizing.
Making every food choice as nutrient rich as possible. Let me help you find
foods that are suited to your health and experience what it is like to feel
healthy again.
Training Program Week 1 to
Week 4
Exercising whilst following a
sensible eating plan is the key to maintaining a healthy weight for the
long-term. Cardio training will help burn up calories but it is resistance training
that really gives you the biggest bang for your buck. Resistance training
increases your metabolism, helping you to burn energy for hours after your work
out. It is also vital for assisting in the prevention of osteoporosis as we
age, as it deposits calcium into the working bones. By improving muscle
strength, resistance training also reduces the risks of fractures from falls,
and helps in the prevention and management of chronic illnesses such as
diabetes, heart disease and arthritis.*
* http://www.arthritisvic.org.au/Living-Well-with-Arthritis/Physical-Activity/Strength-Training-for-Osteoporosis
For
weeks 1 through to 4 we are going to start out slowly with our cardiovascular
fitness and start building our strength through basic body-weight resistance
exercises.
Monday:
Cardio or Prescribed workout
Tuesday:
Group training session
Wednesday:
Cardio or Prescribed workout
Thursday:
Group training session
Friday:
Rest or Prescribed workout
Saturday:
Cardio
Sunday:
Rest
Outdoor and/or No Gym Equipment Workout
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Exercise
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Repetitions
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Tempo
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Squats
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15
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2:2
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Alternating Lunges
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15
each leg
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2:2
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Plank
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30 sec hold
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Bicycle Legs
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15
each leg
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2:2
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Push ups
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15
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2:2
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Do the above 5 exercises for
3 sets
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Plus either skipping
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5 mins
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Or running
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10
mins
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Or walking
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20 mins
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Cardio
Week
1 – 2: Walk one power pole distance; jog one power pole distance for 30
minutes.
Week
3 – 4: Walk one power pole distance; jog 2 power pole distances for 30 minutes.
Healthy Food Plan
Recipes Week 1
Snacks
Choose up to 2 servings per day
Small
handful of Olives or Nuts
Vegetable
Crudites and 1 tablespoon of Hummus, Nut Butter or Pesto
1
Piece of Fruit
¼
of an Avocado with Apple Cider Vinegar
Small
bowl of Sauerkraut
Boiled
Egg
Small
green salad with tomato and onion with lemon juice and sprinkle of olive
oil
Breakfast
Healthy Seeded
Mix
Forget the LSA, here is a mix that everyone can eat, loaded with fibre,
nutrients and protein that is quick and easy.
Here is what you do:
Ingredients:
Equal portions of
Psyllium husk
Ground linseeds,
Roughly ground pepitas
Roughly ground sunflower seeds
Shredded coconut
Chia seeds
Mix together in a jar and keep in the fridge.
Overnight Oats
In a 1:1 ratio,
place oats and your choice of milk or non dairy milk in a jar. Add spices
as desired ie. cinnamon, nutmeg a tablespoon of honey or dried fruit such
as 1-2 dates or 1 fig, grated apple to the mixture and place lid on
jar and refrigerate overnight.
In the morning
mix in berries, 1 tablespoon of healthy seeded mix, or ground mixed nuts and
seeds and whole milk yoghurt
Great as a grab
and go breakfast
Smoothie in a
Bowl
Once you get
the hang of making these, the options are endless
Choose 1 cup of
any frozen fruit and a banana
Add any leafy
veg such as kale, spinach
Choose half a
cup of liquid ie: cows and non dairy whole milk, coconut water, whole plain
yoghurt
Blend together
place in bowl and top with extra berries, nuts and seeds
Berry, Coconut
and Chia Yoghurt
1 cup of
Coconut Cream
¼ teaspoon
vanilla extract
2 tablespoons chia
seeds
fresh or frozen
berries
Blend together
all ingredients. Place in jar and refrigerate overnight. In the
morning you will have a lovely rich flavoured yoghurt. Sprinkle with your
favourite toppings and extra berries
Lunches
Salad Bowl
These are so
versatile and can be thrown together using the contents of your fridge
Begin with
leafy greens, finely sliced red and/or green cabbage
Add
Grated or
chopped vegetables ie carrots, capsicum, celery, beetroot, fennel, zuchini
Add
Leftover
steamed or roasted vegetables
Add
Protein source
- legumes, quinoa, boiled egg, leftover meats, tinned fish
Sprinkle -
Assorted nuts and seeds
Dressing -
Sprinkle of olive oil and lemon juice or apple cider vinegar
Season to taste
Frittatas
In a large
skillet saute ½ onion. Add 2 cups of assorted vegetables. My
favourites are:
Mushrooms,
tomatoes, zucchini, capsicum and spinach.
Crack 6 eggs
into a separate bowl and mix whisk together. Season then add 3
tablespoons of grated parmesan cheese.
Pour over lightly
cooked vegetables.
Cook on stove
top till bubbles appear in middle of frittata.
Place under
grill and watch carefully till top of frittata is cooked.
Serve a slice
of frittata with a green salad
Dinners
Chicken Tray
Bake
500g of Cherry
Tomatoes
6 Cloves of
Garlic
4 chicken
breast fillets
1/4 tsp of
sweet smoked paprika
½ tsp of
oregano
4 rashes of
bacon
1 lemon
4 sprigs of
rosemary
drizzle of
olive oil
Salt and Pepper
Preheat oven to
200C. Squash garlic and place cherry tomatoes in baking tray. Lay
chicken on top. Sprinkle seasoning and herbs, add rosemary. Quarter lemon
and place around tray. Drizzle olive oil over top of chicken and drape
bacon over each chicken breast. Bake in oven for 25 - 30 minutes until
chicken is cooked and bacon is crispy.
Recipe Jamie
Oliver
Chicken Stirfry
½ onion
2 cloves of garlic, crushed
2cm ginger, grated
3 tbsp of Soy Sauce, or Tamari for Gluten Free
3 generous cupfuls of colourful vegetables
3 Free range
A 7 Day Eating Plan*
*Please
note, this can be adjusted for your own dietary requirements.
Menu Week 1 by Krys Lojek of Krys Lojek Nutrition
Every morning on rising: A large glass of water with
lemon or apple cider vinegar
Monday
Breakfast: 2 tablespoons of Healthy Seeded Mix with
1/2 grapefruit, banana and handful of frozen or fresh blueberries. Top with
spoonful of whole milk yoghurt and pomegranate seeds as desired.
Lunch: Salad Bowl
Dinner: Chicken Tray Bake with steamed colourful veg
and mashed sweet potato .
Tuesday Breakfast: Smoothie in a bowl
Lunch: Vegetable Frittata with green salad
Dinner: Grilled salmon steaks with basil and spinach
pesto, with steamed green vegetables and smashed veg
Wednesday Breakfast: Overnight oats with berries and
yoghurt
Lunch: Salad Bowl
Dinner: Chicken Stir fry with vegetables and 1/2 cup
of steamed rice
Thursday Breakfast: Coconut, Chia and Berry Yoghurt
Lunch: Lettuce leaf tuna tacos
Dinner: Grilled Beef Steak with sautéed greens with lemon and garlic and
roasted pumpkin
Friday Breakfast: 2 tablespoons of Healthy Seeded Mix
with 1/2 grapefruit, banana and handful of frozen or fresh blueberries. Top
with spoonful of yoghurt and pomegranate seeds.
Lunch: Wrap - either Pita or Mountain Bread with
leaf, leftover beef, avocado, tomato and feta
Dinner: Spicy rice, eggs, vegetables and yoghurt
Saturday Breakfast/Brunch: 2 Eggs poached, sautéed kale and broccoli in garlic and
butter, grilled tomato, 1/4 avocado on top of fluffy multicoloured quinoa
Dinner: Salmon Bake with steamed greens and smashed baked potatoes
Sunday Breakfast: Poached egg on toast spread with
pesto and sliced tomato Lunch: Salad bowl
Dinner: Roast Meat with roasted vegetables with
steamed greens and gravy
Your Food Diary
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Day 1
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Day 2
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Day 3
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Day 4
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Day 5
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Breakfast *
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Lunch *
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Dinner *
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Snacks *
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Average Mood
(stressed, happy)
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Average feeling of hunger
(0=none, 10=very)
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Any unusual symptoms? (bloating,
pains)
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Did anything of significance
happen today?
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List your exercises and
level of intensity today (0=nothing, 10=extremely difficult)
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Average energy level
(0=none, 10=high)
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*
List foods and drinks with approximate amounts
