Table of Contents

Section 1: Aussie Education.................................. 1

Section 2: The Basics.............................................. 2
Section 3: Sample Menu....................................... 3
Section 4: Yes Foods............................................... 4
Section 5: No Foods............................................... 5
Section 6: Portion Control...................................... 6
Section 7: What Does Each Fuel Do?.................. 7
Section 8: Fat Burning............................................ 9
Section 9: Kellie’s Rules.......................................... 10
Section 10: Kellie’s Policies.................................... 11
Section 11: FAQ’s.................................................... 12
Section 12: Homework........................................... 15
Section 13: Training Tips......................................... 17
Welcome aboard! Now that you have decided to get those fitness goals
happening a little quicker with the help of a trainer, there are some
basic things you should know to make sure that your kick start to
training gets the maximum results in the minimum of time.

Section 1: Aussie Education

Now, you arrived here today talking to me because just prior to meeting me there was a
point where you decided that you wanted to change either something about your fitness or
your weight or possibly both.

Your goals are your goals and no trainer can make them occur without your permission. The
purpose of a trainer is to re-kindle that desire to be fit and healthy and guide you into doing
something that you once did as a child or maybe it wasn’t that bad...maybe it was just a
few years ago.

Just keep focussed that it really is only six weeks of hard slog to get you back to where you
want to be, it does take maintenance after that point but the first part is the hardest.

The first thing you must recognise is that your food needs to be looked at as a fuel and a fuel
only. If you feed your body the wrong fuel your body will expand. If you feed it the right fuel
it will tighten up and perform better, you won’t be so tired and your clothes should be fitting
differently. Don’t mix our advice with prior information you have tried before. If I don’t work,
you can sack us!!

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 Section 2: The Basics
DON’T TELL FRIENDS OR RELATIVES THAT YOU ARE TRAINING UNTIL WEEK 2!

Having trained over five thousand clients myself, the one block to goals can occur from un-
suspected sources such as friends and relatives. You watch, once you start training, everyone
around you is instantly a personal trainer, web news and all media even have “wonderful”
advice on how to train and apparently “eat right”.

Most of it will leave you confused and acting off wrong advice could lead you to slowing
your goals, costing you more time and money than necessary and generally being very con-
fused. Once you are physically changing in the right direction, then when friends and rela-
tives ask what you have been up to, educate them then and there.

It doesn’t matter what program you are on, it is best to just do what your trainer asks of you
including food and exercise during your package, so as a team you can work together and
see the results. If there is a possibility that your goals slow for a day or two, your train- er will be
able to fix this immediately. If you are mixing your trainer’s advice or cheating on food dia-
ries, then it becomes harder for you and your trainer to get your fitness on the road.

What we are doing is educating you on what to do once you do have the occasional slip-
up. There are lots of diets to choose from and when you start training with us, we will rec- om-
mend the diet that is best suited for your body and your goals, taking into consideration if
your body needs to lose weight or tone up or just needs more energy. Not one person is the
same and even then at different stages of your life your body will demand lots of differ- ent
fuels. Bottom line, is after a week if you don’t see or feel like you are on the right track, we
may need to review your diet!

TRAIN YOUR BODY DAILY!

t’s very true to you that you probably have some ‘backlog’ exercise to do. So, when your
trainer gives you homework. It is to be done. This is not a request, it is a command. Otherwise,
you waste your money and our time.

DAYS OFF ARE NOT FOR US!

Prior to today you may have some idea that you need a “day off” training here and there.
Well, I’m going to be blunt. You have had so many days off from training, you are now here.
There are 168 hours in a week, you are only asked at the most to do 2 hours a day. Even if
you did one hour a day, that is 7 hours a week. That leaves 161 hours to sit on your butt.

2
Section 3: Sample Menu

3
 Section 4: Yes Foods
Now, you arrived here today talking to me because just prior to meeting me there was a
point where you decided that you wanted to change either something about your fitness or
your weight or possibly both.

YES FOODS

• Meat - any animal meat is fine

• Protein powder with water (carbs has to be less than 2g per scoop)
• Nuts - any except for peanuts and macadamias
• Green vegetables (except peas)
• Beef Jerky
• Eggs - omlettes

YES FLUIDS

• Coffee
• Water
• Sparkling water with no flavoring
• Vodka (if you have to drink, this is it!) 2 shots maximum

DON’T EAT LESS SALT

If you are exercising more than your body will be sweating but a lot of your body’s excess
electrolytes and you need to replace these through salt or fluid electrolyte replacement.
Your body craves salt when you are deficient in it – so don’t deprive your body of it. No one
has ever died of a salt attack. Your kidneys work with salt (Na+) and Potassium (K+) in a 3:1
ratio. This means that if you take mineral supplements you need to take 3 salt tablets and 1
potassium to get the correct flow of fluid exchange via your kidneys and to keep your kid-
neys functioning well.

DO NOT KEEP THE SAME EATING HABITS!

The key is to bypass all your normal habits and get some new ones! Here is some more infor-
mation so you can decide for yourself what you need to do to burn fat, to maintain weight
or even to gain weight.

Here is how fat burning occurs!

4
 Section 5: No Foods

NO FOODS

ANYTHING WITH MORE THAN 3G OF CARBS IS YOUR ENEMY.!

It will bloat you & make you CRAVE for more sugar.
This fuel is vapor that burns up fast, leaving your tank tank empty.

• Sugar, stevia, lemon, any juice, any pretend sugar of ANY KIND!
• Bread, Rice, Pasta, brown or white
• Cake and cookies
• Candy OR Sugary anything
• Cereal
• Fruit
• Ice cream or pretend ice cream
• Sweetners of ANY kind
• Honey, jelly, peanut butter
• Potatoes, carrots, pumpkins, turnips, peas
• Milk - low fat or full fat - all has carbs!
• Chewing gum of any type. NONE

NO FLUIDS

• Soda, diet-soda of ANY kind

• Alcohol - full of carbs
• Creamy sugary coffee with a million extra carbs
• Milk - low fat or full fat - all has carbs!

WHY SHOULD YOU GET OFF FOODS, WHICH ARE HIGH IN CARBOHYDRATES IN THE
MORNING?

One reason is that carbohydrates boost your metabolism up really high and then about
1-2 hours later your metabolism crashes very low. A low metabolism means you won’t be
burning up any fat cells. This will slow down your results. You can’t set goals to lose weight
and then continue doing what you were doing prior to training. Let’s face it, if you are over-
weight or unfit then whatever you did in the past was not successful at making your goals
occur. You do not have to turn into a greenie and start hugging trees or living at the local
health food shop. You just need to change some things around in your life. This will help you
attain a body, which feels and looks better and you will reach your goals without too much
stress.

If you are worried about how much carbs in your food... login here and search!:

http://www.nal.usda.gov/fnic/foodcomp/Data/SR16/wtrank/sr16a205.pdf
5
 Section 6: Portion Control
The key to shrinking your body is also shrinking your organs back to their small sizes. Believe it
or not, you can do this without surgery. The way to NON surgical stomach shrink is to be very
careful about portion control.

Small portions will create your stomach to shrink fast, the faster it shrinks, the faster you eat
LESS naturally without any feeling of depriving your body.

If you feed that stomach 4 ounces of food every 2 hours, six times a day then it will naturally
always be fueled enough to carry out every single bodily function and won’t be overeating
(tired) or slow and sluggish (over eating). You also will be cutting the bodies need for sugar
if you just feed it protein those times, shutting down the pancreas reaction to sugar (release
insulin so we store some fat).

This diet is the only way to bypass the system, you get to eat literally all day long, small meals
plus three shakes in between each meal. It also means you gain more energy, as your
weight sheds off as fast and you can lose very easily 10lb a week if you have more than 30lb
to lose of fat.

WHAT TO DO WITH YOUR SCALES:

Please arrive into the year 2015. Scales are very outdated, useless pieces of junk. If you come
to me and tell my anything about your scales, expect 3000 pushups.

Use a full body scan, thats it. Full scan of bodyfat, bone density, muscle mass and your body
fat %.

WHAT PROTEIN POWDER DO I BUY?

Unfortuneately, there is no one size fits all in protein powders. These powders come in all
shapes and sizes, whey based, soy based, beef based even hempseed.

Here’s my rule:

• Try out a few and chose one that works for you.
• WIthin the rules: Must contain at least 27g of protein and a MAXIMUM of 3g of carbs.

CAN I EAT PROTEIN BARS?

No, too many carbs, not enough protein.

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 Section 7: What Does Each Fuel Do?

WHAT HAPPENS WHEN YOU EAT PROTEIN:

EAT
PROTEIN →→ Body uses
YOUR fat cells
as fuel → YOU LOSE
WEIGHT AND
TONE UP

WHAT HAPPENS WHEN YOU EAT CARBS:

→ →
Converts
Body uses
EAT the rest to fat
food
CARBS cells. YOU
as energy
GAIN WEIGHT.

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8
 Section 8: Fat Burning
WITH PERSONAL TRAINING YOU SHOULD BE ABLE TO MAXIMIZE YOUR RESULTS IN
A SHORT PERIOD OF TIME?

You are living in a human body and your body requires fuel, treat your body like a nice car -
would you put mower mix in a Ferrari? Think of high quality and high nutrition.

If you have arrived here today, then you can pretty much agree that whatever you have
tried in the past is not successful. So, when you start training,

FOLLOW THE HIGH PROTEIN DIET IF YOU ARE A HUMAN BEING.

Avoid sugary foods- if you are craving chocolate/caffeine/coke you have a deficiency in Vi-
tamin C. Buy some chewable Vit. C tablets and eat them when you have a craving. Vitamin
C is also excellent for when you are quitting smoking.

*Smoking before you exercise- if you are giving up this will coat your lungs with crap and
when you exercise straight after you will be coughing up glow-in-the-dark cookies when I
make you run.

FAT BURNING SLOW- MEDIUM PACE FOR A LONG PERIOD OF TIME AT LEAST 45
MINTUES (THATS MINIMUM)
0-30 Minutes: You are burning up your excess food stores and not fat burning
45 minutes: You have done 15 minutes of fat burning
60 minutes plus: At 60 minutes you have done 30 minutes of fat bruning.

If you have been doing quick and easy jogs for 30 minutes at a time, you have been wast-
ing your time. Once you get to 30 minutes, this is the time to keep going, not stop, you have
just arrived at fat burning, once you get there, burn up some fat, feel better and watch that
extra 15-20 minutes help the weight drop off! This is a secret that will change your viewpoint
on training altogether. If you have fat storage on your bottom, the back of your arms, your
waist or anywhere, the only way to rid of it, is to jog, jog, jog or cycle, swim, row for 45 min-
utes a day, at a slow to medium pace.

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 Section 9: Kellie’s Rules
KELLIE’S TIP FOR THE DAY
When in doubt, eat protein, it is very hard to “pig out” on a chicken breast, but much, much
easier to eat a whole pack of Tim Tams! You are living in a human body and your body
requires fuel, treat your body like a nice car - would you put mower mix in a Ferrari? Think of
high quality and high nutrition.

DON’T STRETCH BEFORE YOU EXERCISE – THIS WILL CAUSE YOUR BODY INJURY!
There are a million and one ways to stretch and you can use every single one of them but
make sure you stretch when your muscles are ready for it, not when they are cold. Injuries
come from muscles tearing.

Muscles only tear when they are not ready or used to a certain action. The way to get your
body prepared for stretch- ing is warm up on the treadmill or bike for 10- 15 minutes and then
stretch. Put this in place from day one. Your personal trainer will guide you to the best stretch-
es for you, so if you have any questions or you arrive home and you forget the stretch, you
can always call your trainer!

DO EXERCISE OUTSIDE OF YOUR PERSONAL TRAINING SESSIONS

This will ensure that your goals are happening. We will ensure that you are doing your pro-
gram properly and safely – just put some effort in at home as well and things will happen a
lot quicker. Follow the exact homework on your package.

DO STRETCH IN YOUR OWN TIME

The more supple and flexible your muscles are- the less injury prone you will be.

TRY AND GET OFF THE GROG

If you are a weekend social drinker- drink a lit-tle bit less than usual. Alcohol dehydrates the
body and if you aren’t sweating as much as you should be during your training sessions then
your body is too dehydrated. This is not safe for your body or for us. Less alcohol is better.
**Grog= Australian for alcohol.

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 Section 10: Kellie’s Policies
THERE ARE 168 HOURS IN A WEEK, YOU ARE BEING ASKED TO DO JUST FIVE. WE
THINK YOU CAN DO IT AND WE ARE HERE TO MAKE SURE YOUR EXCUSES DON’T
STOP YOU!

Those who do their homework will inevitably do much better in their goals! Those who use
training as a justification to eat more carbs will also get minimal result.

The choice is up to you.

CANCELLATION FEES ARE GIVEN FOR LESS THAN 24 HOURS NOTICE.

This is the entire fee of that session. If you are sick/too tired- turn up for a massage or request
a light session. This is to ensure you don’t fall off the path to your goals!

PLEASE NOTE:

• IF YOU NEED TO CHANGE OR CANCEL YOUR APPOINTMENT CALL ME!

• IF YOU DON’T SHOW. YOU STILL PAY FULL FEE OF SESSION (OUCH!)
• IF YOU GIVE ME LESS THAN 24 HOURS NOTICE, FULL FEE OF SESSION (OUCH!)

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 Section 11: FAQ’s
WHAT IS THE BEST EXERCISE TO LOSE WEIGHT?!

The following scale will give you an idea of what exercises you can do and how long you will
need to do each one in order to burn fat.

As you can see, walking is good if your knees are shonky*, you are pregnant or over 90 years
of age. If you chose walking to burn fat, then plan on doing 2 hours a day, this is the slowest
way to burn fat, and the most time consuming.

Who has 2 hours a day to walk? You’re better off choosing another option.
* shonky= not right, something wrong with the item, person or subject.”

WHY CAN’T I EAT BREAD? I LOVE BREAD AND I WILL DIE WITHOUT IT!

You can eat bread...if you want to expand your bum eat 4 pieces, if you want to increase
your cholesterol, eat a loaf of the stuff. Don’t say we didn’t tell you. Bread butts are ugly. Just
go to costco, look at the bums in the bread section. What do you think?

I HATE RUNNING, DO I REALLY HAVE TO RUN?”

Yes. Unless you have some medical reason why you can’t, then jog. If you physically could
run and don’t then you are being half-arsed toward your goals. So, don’t use the “I don’t
like______ “ as an excuse. Let’s face it, what do you hate more, hav- ing to jog an hour a day
or carrying an extra 6 kilos on your bum? Your choice, you’ll soon learn to love jogging. Your
trainer will make sure you jog at the correct speed; you are not alone on this one.

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SHOULDN’T I START DOING A LITTLE BIT OF EXERCISE THEN BUILD UP TO A LOT?

No. I think we have seen enough of the _________ (your name here) personal training pro-
gram. The reason you are here is so we can help you, we can’t do that with one session a
week, we do not have magic wands or special drugs. We are personal trainers, we know you
need our help and intensity is the best way to do this.

WELL, I HAVE SHIN SPLINTS AND MY DOCTOR TOLD ME NOT TO RUN....

Make sure you are wearing Brooks or Asics shoes and make sure they are not older than 12
months of age. You must always consider your doctors advice but at the end of the day you
know your body better than anyone else.

DO I HAVE TO RUN FAST?

No, fat burning occurs at slow to medium pace over a long period of time. On the treadmill
this would be 4.0 mph for female or 5.5 for all males.
Your trainer will pace you at the correct speed in your session.

WHY SHOULD I STOP DRINKING ALCOHOL?

Alcohol is a major problem if you are trying to lose weight. If you think you can lose weight
and still keep drinking on a regular basis then you need to re- think your goals. If you contin-
ue to drink, you will not get the results available and will be dis- appointed when you don’t
achieve your goals or lose the weight you want lose. Plus, I really hate when people throw up
in my sessions.

I HAVE TRIED DIETS BEFORE AND THE WEIGHT CAME BACK ON, WILL THAT HAPPEN
HERE?

What we are doing here is putting your diet in order that should span a lifetime. We are ed-
ucating you to make your own decisions. So, if you are edu- cated that heaps of pasta, rice
and potatoes makes you fat, and you go on a big pasta binge, then you will of course gain
weight. But if you are educated enough to add an extra cardio session in to compensate for
the extra fuel, then it shouldn’t be a problem. Any change of diet should be sustainable. You
have to stick to something for at least 4 weeks for a sustained result. It is your choice.

I AM PREGNANT, CAN I GET FIT NOW?

If you were totally unfit before you fell pregnant, now is not a time to train for the Olympics.
In pregnancy, you would just maintain what fitness you have, then in the last tri-mester, peg it
back according to how you feel! Many moth- ers train quite hard throughout the pregnancy,
but I only advise a mainte- nance program, not a weight loss or weight gain program for this
one. You have to do what is best for baby. After the third month, running is not good, as the
baby gets knocked unconscious every time you pound the footpath. There are alternatives
however, and no you don’t have to turn into a fat cow! It is up to you. I have had 4 children,
so I am speaking from experience.

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HOW MANY TIMES A WEEK SHOULD I TRAIN OUTSIDE OF MY PERSONAL TRAINING?

You should train every day, take one day off for rest if your training is at a high level. If you
are only running, you can do this daily.

IS IT NORMAL TO FEEL THIS SORE, I CAN HARDLY SIT ON THE TOILET AND I CAN’T
MOVE MY ARMS ABOVE MY HEAD?

Yes. This means your body is going through a bit of shock. Go for a jog to get rid of the lactic
acid and then do the same exercise again. Your body has been asleep for a long time if it is
that sore, you need to keep moving. This is normal. Don’t give up. Sore is much better than
lazy and “my jeans don’t fit”.

I’M NOT A FITNESS GURU LIKE YOU WEIRDO TRAINERS, DON’T YOU THINK ALL THIS
EXERCISE COULD KILL ME?

Our fitness levels must be high to maintain a standard, you wouldn’t want big fat lazy slobs
instructing you would you? We are training you to your goals, not ours. This is for sure! You are
in safe hands.

THE MORE YOU TRAIN WITH A TRAINER EACH WEEK, THE FASTER YOUR RESULTS. TRAINING 1-2
TIMES A WEEK IS NOT ENOUGH.

I HAVE SHIN SPLINTS AND MY DOCTOR TOLD ME NOT TO RUN....

Make sure you are wearing Brooks or Asics shoes and make sure they are not older than 12
months of age. You must always consider your doctors advice but at the end of the day you
know your body better than anyone else.

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 Section 12: Homework

PACKAGE HOMEWORK FOR THE NEXT SIX WEEKS!

Week 1 - Run every day for 45-60mins on top of your personal training.
Week 2 - Run every day for 45-60 mins on top of your personal training
Week 3 - Run every day for 45-60 mins on top of your personal training
Week 4 - Guess what- ditto
Week 5 - ditto
Week 6 - Run for a minimal of 60 mins

Your trainer will also set you toning homework based on what you were crap at in your train-
ing session. Eg: Your trainer asked you to do 10 pushups, you did a face plant on the mat
and then the only workout you got was from laughing. You will need to work on your pushups
daily at home.” Follow the homework strictly, do not give up or tell us it was too hard, we are
not listening. If you think that this is way too much exercise all at once do this:

1. Take all of your clothes off (at home obviously)

2. Stand in front of the mirror
3. Jump up and down ten times
4. Watch the wobbly bits
5. Know that it took at least a year to pile those wobbly bits on your body.
6. The only way to remove wobbly bits is to run lots!
7. Put runners on and go for a run in the nude so everyone else can tell you the same.

15
16
 Section 13: Training Tips

TRAINING TIP NUMBER 1:

PLACES TO RUN AROUND YOUR AREA

There is nothing worse than deciding to start your jogging and the environ- ment that you run
in is disgusting and not runner friendly. Here are some tips on how to choose a place to run:

1. Chose a place where other people are running/walking or doing some other form of ex-
ercise.

2. Chose a place that is near to the water, as the weather will provide a change in back-
drop for every run.

3. If you’re going to run when it’s dark, make sure the path you take is well lit, or if you are a
bit of a thrill seeker, run with a torch.

4. Chose a path that is long enough for you to complete your homework, eg: if your home-
work is a 45 minute jog, then a track which takes 5 minutes and you are finished is definite-
ly not a good way to keep you motivated.

5. Make sure someone knows where you are during your run, just in case if you aren’t back
(you were abducted by aliens while running the Yellow brick road) then they can come
and look for you.

6. See if you can rope someone into running with you at least once a week. This means that
if you decide to slack off, they will always be at our door “ to pull you out and keep you
to your goals.

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 TRAINING TIP NUMBER 2:
SHIN SPLINTS

One of the overall factors that has been popping up with clients running more than their
body is used to is the factor of shin soreness or shin splints. is a quick checklist to avoid the
pain!

1. Your shoes- how old are they?

2. Now to define old, treat them like car tyres, if they have done way too many kilometres
and they don’t handle the shock as well as they used to, it may not be shin splints but a
case of crappy shoes, not doing their job. If you have no grip or worn down to the in-
ner-sole on one side, get new shoes. Don’t be a tight-arse on your shoes, buy the best
and save on chiropractic bills!

3. Check that your shoes are built by people who actual run, not walk or look good on TV
We recommend Brooks or Asics as a sure-fire method of shin- splint free life. What surface
are you running on? Soft is not always better, a firm surface may be what you need to
add a stable force to take the pounding of your little tootsies.

4. Run more often- yep, the more you do something, the easier it becomes, and STRETCH
your entire body for 5mins at least after each run, make sure the muscles are warm.

5. You should also consider seeing a Podiatrist who is qualified to advise you on the best
solution for you.

6. So, get active, recover quickly and know your body a bit better!

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 TRAINING TIP NUMBER 3:
HOW DO I GET RID OF THE SORENESS?

The thing not to do is to sit on your bum in front of the TV and whinge about the pain every
time you move. This is a sure-fire method to do nothing about the soreness.

What you can do, is go for a jog, jump on a bike or even do the same exercise again that
made you sore in the first place. I’ll give you an example of this, when I first trained one cli-
ent, she had been at a gym for quite some time, had done some weights but never used her
own body weight. We did tricep dips one day and the next she couldn’t even wash her hair
without feeling like a complete leper. We figured out that her triceps probably hadn’t been
worked in a good 15 years at that level. So the thing that we changed in her homework pro-
gram was to do 5 sets of 10 tricep dips, daily for 2 weeks. She did this, and she never experi-
enced that pain again.

Bottom line is that if you haven’t used your muscles regularly, then of course they will freak
out when you wake them up. What are you like when you get woken from your comfortable
deep sleep? So, be kind to your muscles and put them to use, before they get bored and
start hanging out with fat cells, and going all limp and lame looking!

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 TRAINING TIP NUMBER 4:
DO YOU KNOW WHAT THE SCALES ACTUALLY WEIGH?

Most people believe that scales weigh purely fat. This is not true.

Your scales weigh the following:

The amount of fluid in your body The density of your bones The density of your muscles Your
organs, Your ligaments, and all limb attachment fibres Did you know???....

If you weigh yourself before a training session and after a training session, the increase in
muscle density can be shown on the scales by up to 3kg within an hour. If you have a crap-
py day, and you feel all squashed, you can actually weigh more on the scales. A trip to the
toilet can decrease your body weight by up to 4lb!!!

So although we use scales, don’t pull out the Kleenex if your weight goes up or stays the
same. Your body composition is changing, your clothes are looser than before, you feel bet-
ter and your whole body shape is being transformed. Your measuring stick is your clothes and
how you are performing in training.

If you have more than 40lb to lose, then of course the scales will show weight loss, but if you
need to lose 8-12, you will be fighting with yourself if your weight goes up and down. It will!
Depending on the above factors. Don’t trust the scales below 6-8 pounds to go, we use them
as a guide and as proof that weight fluctuates, hour to hour, day to day. Don’t despair! Train
hard!

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 TRAINING TIP 5:
DON’T EAT FOOD THAT MAKES YOU HUNGRY!

Now you may have noticed that when you eat bread, lollies, cake, biscuits or even fruit, you
are starving hungry within 30 minutes of eating. Carbohy- drates are just sugar, simply stated.
When you put sugar into your body, your pancreas tells your body to release insulin, which
stores sugars as fat.

The more sugar, the more insulin is released, the more fat is stored. Once your body has
stored the carbs , your body will want more food.

Because your body lives off mainly protein, fats and a tiny bit of carbs, every time you whoof
down a bit of bread, or a loaf of bread, your stomach doesn’t register that food as food,
bread has no protein, no good fats, but a lot of carbs. So your body will still crave more food,
as it thinks it hasn’t really been fed.

Until you feed your body with protein, the hunger will not stop. If you think about it in real
terms, what is the easiest thing to pig out on? Carbs. I know heaps of clients who can eat
a whole pack of Tim Tams in one shot, easy, body thinks it has no real food, so you can just
keep on eating.

Now, try and pig out on a chicken breast or a protein bar, full of pro- tein and little carbs...
good luck. Most people are so full after eating protein meals that they have trouble fitting it
all in.

Any good trainer will be talking until they are black and blue in the face about “get off the
carbs”. And it really doesn’t matter how little that carb is. Even if you add 2 teaspoons of
sugar to your Latte, or cup of tea, this will inject enough sugar into your bloodstream to make
your body almost act like a diabetic.

Cut out the sugar in tea and coffee, don’t eat “just one lollie” , don’t eat just one “Tim-tam”,
once the sugar is in your system, you’ve stuffed your entire day up.

Once sugar is in your system, it takes 12 hours to settle the body down and get back into a
normal blood-sugar range. Sorry, but this is the truth.

Don’t waste all your good eating habits with one lollie!

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 TRAINING TIP 6:
DON’T USE TRAINING AS A JUSTIFICATION TO EAT CRAP!

For those of you are new to the “exercise-thing”, for example, your life prior to this point has
been sitting on a couch and watch- ing people run out your window, going to work, eating
crap all day and then returning to the couch where you did a lot of remote con- trol work-
outs on the t.v....

Welcome to a new world!

It’s great that you are now doing some exercise, but you must re- member that even if you
are exercising more than before, just have a look around your body, and you may have
noticed some excess fat stores, on bum, arms, belly and anywhere else. Now, you collected
those, and you did a great job, but these fat cells are not going to move house easily. You
are going to have to evict them by starving them of crap food and getting into 45 minutes or
more of fat burning daily.

Old fat stores are more solid and hard to move than new ones!

So, change the way you operate, you can’t eat the same crap, and you can definitely not
eat more crap! Get honest, and don’t think we don’t know that you are eating carbs if you
are apparent- ly doing lots of exercise and you’re eating diary looks “perfect”. Unless you
are from another planet, your human body is being fed carbohydrates- get rid of them!

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 TRAINING TIP 7:
WHICH FRUIT HAS THE MOST CARBS?

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 TRAINING TIP 8:
WHAT DO I EAT WHEN I TRAVEL?

When you travel, there is always the issue of which food to eat, and where do I find a place
that won’t wreck my whole diet. When you think take-away, don’t just think of Mc- Donalds,
Pizza Hut, Greasy Fish and Chips or Hungry Jacks as the only place you can eat. This is not
even an option. The most nutritional value in any of these places will be in eating the brown
paper bag that they come in.

You need to think with protein in mind. For lunch and dinner ...stick with this::

Any meat and Green Salad

If you get served up with chips, potato salad, bread or rice fling them in the bin or leave
them on your plate. Don’t just eat them because you have paid for them, it will cost approxi-
mately 5 training sessions to burn off the chips, you work out which is cheaper!
Here is some tips to help you...

1. Chicken breast and salad

2. Sirloin steak and salad/veggies

3. Rump steak- any sauce, and veggies.

4. Grilled fish, seafood platter

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 TRAINING TIP 9:
I CAN’T SEEM TO TONE UP...WHAT AM I DOING WRONG?

The key to toning is adding a lot of pure protein to your diet, without adding the carbs. So, for
breakfast if you aren’t already eating eggs, get a protein powder and start having a protein
shake every morning for breakfast, and if you are hungry mid- afternoon, then have another
shake again. This will tone up your muscles and feed them sufficiently.

Cut out the carbs, this includes fruit if you are on a weight loss diet; if you really need to lose
weight, then don’t go into despair. Just cut out your carbs down to 30g of carbs a day. Now,
this amount is equivalent to 1 ba- nana a day, or 3 weetbix or 2 slices of bread.

And that is it, no more carbs for the entire day. And we mean the entire day. You can’t eat
heaps of carbs and expect to tone up, that is the same as eating a block of chocolate a
day and asking us why you aren’t toning up. Sugar is sugar, it doesn’t matter whether it is
from fruit, chocolate or a bottle of coke, your body will react the same way. This is: sugar lev-
els high, insulin released and every- thing for the next 24 hours is then stored as fat. Not good.

If you don’t need to lose any weight whatsoever, then add some weights to your
home environment and do some free weight exercises at home. Get your trainer to order a
set of hand weights in, and get a program for you to do at home, on top of your training!

People who are toned, don’t have fat cells layered on their muscles, people who aren’t
toned have layers of fat sur- rounding their muscles. Everyone has a six pack, everyone has
a nice bum, everyone has toned arms, it is just that some chose to eat carbs and decorate
their nice muscles with fat cells, covering them up so no one can see.
It is up to you. We do not put food in your mouth, you do.

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 TRAINING TIP 10:
SAVE SOME MONEY SHOPPING!

Now that you are on a high protein diet, your life is going to be very simple, not complex.
“Instead of going to the supermarket, wandering aimlessly through isles and spending a for-
tune on bits and pieces that aren’t really “food” to your body anyway- try this out!

1. Shop at the Grocers for your fresh veggies and nut supply.

2. Shop at the butchers for all of your meat supply, buy a weeks worth and freeze them, so
if you are running late after work, you don’t fall back into your “oh well, 2 minute noodles
will do” habit.

3. Now that you have your meat and veggies, this is what you need on a protein diet.

4. Now you only need to go to the supermarket for household cleaning stuff, not for food.
The only thing you will need at the su- permarket is protein bars, cashew nuts and any
other high protein nibblies.

This will eliminate the following;

1. Eating carbs, if it isn’t in the cupboard you won’t eat it.

2. Wasting money on trolley-filling episodes at the supermarket

3. Time- wasting.

Remember, always plan your meals and don’t be lazy, even if you are tired! If all else fails a
protein shake is better than eating nothing!

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 TRAINING TIP 11:
IS FRUIT FATTENING?

No. Fruit is not fattening. Fruit is a carbohydrate; some fruits are higher in carbs than others. A
carbohydrate is a sugar and it doesn’t matter if you have 1 apple or a piece of chocolate,
the re- sult to your blood sugar levels is always the same.

When you eat fruit, you are supplying your body with an energy source, so in- stead of using
your old fat stores, it uses the energy from the fruit instead. Hence, it is not good on a weight
loss diet, and keeps your old fat stores quite happily occupying the space around your stom-
ach, thighs and bum!

When can you eat fruit again?

Once you have rid of the excess fat stores, once you are exercis- ing daily (at least 45 min-
utes), you can add the fruit back into your diet.

Don’t keep your old fat stores alive! Don’t eat fruit or any excess sugars!

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 TRAINING TIP 12:
EATING DIARY

Half your problem solved here!

The reason your trainer needs you to keep a record of what food and liquid you consume is
very important. Your trainer may bug you and bug you about bringing it in, but without the
eating diary filled out your trainer is training you blindly.

If you train hard and do your homework, this is great. But what if you thought your eating
was “Fine” yet you were putting on weight? What if you were tired all the time? What if you
couldn’t sleep at night since training started? What if you thought drinking wine every night
was a great idea and never told your trainer?

We are not clairvoyant. We are trainers; we educate ourselves just like any professional. We
only ask for a mere eating diary to make sure you are eat- ing not just the right foods, but at
the right times and mixed with the right liquid. We just want results.

Bottom line, we would rather have you not train at all if we can’t see your eating records. It
is a waste of time and money. So, think of your poor trainer next time you “forget” to bring it
in. You should be getting your diary checked every week, if not every session. Do yourself a
favor! Bring it in!!!!!

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 TRAINING TIP 13:
HOW MANY CARBS ARE IN YOUR WATER?

Check out some interesting reading on the side of your “mizone” or any other sweetened
water that you may be drinking during the day. It may be loaded with carbs.

Normal water is fantastic but when water starts getting addictive, you know it has been
mixed with carbs because that is what they do.

Juice bars are everywhere and although this may seem “healthy” for the point of weight loss
you will be at your wits end trying to figure out how to lose weight or why you aren’t losing
weight. These little bits of sugar instantly make your fat stores stay right where they are, no fat
cell will burn up or leave where it is living at this very point!

So, watch the fluids just as much as the foods, anything that is “addictive” is loaded with
carbs.

Read your bottles and check out how many “serves” per bottle there is!

One bottle of “mizone” has 20g of carbs. Now if you are on a Lose 6kg package then all you
can eat for the rest of the day is protein and about 10g of carbs. Pretty Boring really, so skip
the fluid with sugar, drink water and keep losing that excess weight! Remember it is only 6
weeks!

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 Training Tip 14:
What is the best time to eat my carbs?

Do not eat any carbs prior to your evening meal dur- ing weight loss!

This is a key way to weight loss. As little as 2g per day will slow your weight loss down. This is
one tic- tac. During weight loss, any carbohydrate during the day (and this includes toast for
breakfast, cereal, fruit, vegetables, fruit juice, soft drinks or Easter egg) will abort or restrict the
fat burning process.

Eat all of your allowable carbs with or soon after your evening meal.

Once you have lost all the unwanted wobbly bits (fat cells) your optimum daily carbohy-
drate allowance will increase by 50%. As you will no longer be seek- ing to actively burn
body fat you may now eat carbs at any time of the day or the evening and still main- tain
your weight.

There is a light at the end of the tunnel!

Stick with the program and know the carbs will come back, but get rid of the fat cells first!
-Slim Forever - Dr. Robert Harris

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 Training Tip 15:
Craving Sugar?

You will notice that when you first reduce your carbs down to smaller amounts, you still have
some carbs floating in your system. Therefore, you will still crave carbohydrates at first.

Once the first two weeks are over, you will notice this is much less. If you are craving choco-
late, caffeine or coke then try some chewable vitamin C tablets from your local supermarket
or health food shop to curb the craving.

Sugar cravings only start when you have introduced some sugar into your body. Sugar is a
drug and acts pretty much immediately as soon as it is in your sys- tem, working slowly on
increasing your insulin, stor- ing more sugars as fat and then ensuring your body craves more
sugar. It is an evil little bugger. So, it may just be that teaspoon of sugar in your tea, or that
one life-saver you had, a simple dose of sugar will start the craving.

Best thing to do is skip sugar wherever possible so there is no craving!

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 Training Tip 16:
Weak bladder?

Let’s face it, after pregnancy and childbirth the inter- nal organs are just not the same.
Sometimes they affect bladder control, such as a sneeze, cough or even worse, when you
are running.

When training always remember:

• Wear sanitary pads each time you run.

• Make sure the pads are not too thin as they may not be thick enough to cope with an
accident.
• Make sure the pads are not too thick either, as you don’t want to be running uncomfort-
ably.

The way to cure the bladder problem is to run. Sounds like another trainer solution, I know but
I have trained many women and when they first start running, it could be like Niagara Falls.

Then as your muscle contracts, by practice, practice, practice, they start to hold and control
better. So the more you run, the better your chance at regaining muscle tone in your blad-
der.

Sad, but true! Happy Running!

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 Training Tip 17:
The Plateau (AKA HITTING THE WALL)

Ok, so you have trained really hard, ate the right foods and all the weight has been drop-
ping off...but this week what the hell???

This is the plateau. It is when your body gets bored with it’s homework and you need to make
your homework change – by making it harder or varying your routine. On a 6 week program,
you may hit this little problem in week 2-3 or at the end of the 6 weeks.

Solution:

1. Check your food strictly and get rid of the “oops I just ate some cake” carbs out of your
diet, write down everything that you are eating so your diet can be checked.

2. Vary your program at home, eg: if you have been running the same track over and over
for 6 weeks, add some variety, go swimming, go cycling, go rockclimbing, do something
different.

Variety means your body will not plateau.

Just as we change your training every session, you need to add more chal- lenges for your
body otherwise it will get “bored” too at home. You still need to run lots, just add things on to
increase the challenge.

You might recall how hard that first session was with your trainer and how you thought it was
just “all too much too soon” but at the six week mark, you look back and realize that session
one program would be too easy for you now. Just acknowledge yourself, give yourself a big
pat on the back, go shopping and buy yourself some new clothes and change your home-
work!!

To make running harder

1. Buy some leg weights, 1-2kg in weight and strap those on!
2. Do a beach run, up and down the sand will add some challenge
3. Run with someone who is double your fitness and really arrogant
4. Run a hill run, drive up to Avalon/Palm Beach and try your little pegs out on someof those
hills, if you aren’t challenged by that, I don’t know what will.
5. Run in the water at the beach, sure you will look like a knob, but you will be challenged
with the resistance of the water, in the beach or beach pool.

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 Training Tip 18:
Training Gear for home

You don’t need much in the way of equipment as you can train with very little and achieve
amazing results!

You will need:

• A set of dumbells – 3-4 kg for chicks -5-7kg for guys

• Medicine ball 4kg
• Swisse ball – 65cm for anyone under 6ft tall 75cm for anyone over that
• Exercise mat- go to rebel or even price line and get one of these
• Motivation- priceless.
• Running/walking track- these can be found out the front of your house, otherwise known
as footpaths, amazingly they go for a very long distance and are free for all inhabitants of
planet earth.

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 Training Tip 19:
“I can’t run with my big boobs...”

Ok, welcome to planet earth. You have a female body and it has boobs. Crap really! Now
your trainer has asked you to run. If your boobs are hurting, you need to go to Lorna Jane
and buy a loadofsportsbras. IfyouareaCorDcupyou need to buy bras that are two sizes too
small and wear them. If you don’t strap them in, they kill!

Wear two or three bras at the same time and do not get “fitted”. If your boobs are a c cup
you need to wear an A cup sports bra to squish them in. They should not move at all. If they
are still hurting, strap on another bra.

I am writing this as a double D breast feeding mother, believe me, three bras is sometimes
what it takes!

Don’t let your boobs stop your runs!

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 Training Tip 20:
How your body may react to training...

Let’s just assume that your training has not been super in- tense in the last couple of years. So
we could also safely as- sume that you have allowed your body to go almost into a coma by
not moving it fast enough.

Now, have you ever seen a rock sitting on a ledge way up in the mountains? It is usually
covered in moss, dirt and other disgusting bacteria. If you let your body sit for too long, (not
necessarily on a mountain) it accumulates fat cells. A body with a lot of weight on will react
in a bit of shock when you put it into training.

You can expect to feel a little dizzy, a little sick, you may even throw up in your session or go
home and have a moment of queasiness. You will be sore, your muscles will ache, you will
probably want to quit a thousand times, you will hate your trainer, you will hate your body...

BUT...

Your body will start to lose its fat cells, your organs will relax and function better, your clothes
will fit better, your bum will shrink, your stomach won’t feel so bloated. You will slowly start to
like the training, you will sleep like a log, be able to do more in your day. You will love it! Your
new body will slowly unfold, and you will have a new and healthier you!

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 Training Tip 21:
Bit blocked?

On the high protein diet, you really need to drink 2 liters of water and add your flaxseed oil
into your food.

If you neglect these little things, it could end up feeling like you have concrete guts, it can
really block up the ‘plumbing’!

In the worst case scenario, a real coffee (espresso) should get things moving.

So, drink plenty of water, regularly throughout the day and up your oil! Rehydration is very im-
portant, especially when you are sweating so much and exercising a lot.

Good luck!
Plumbing Police

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38
 Section 14: Recipes

Avocado,Chive and hot chilli sauce eggs

Ingredients:

1/2 pack chives

1 avocado
2-3 free range eggs
1 bunch of fresh chives
Asian hot chilli sauce (zero carbs)

Directions:

Poach 2-3 free range eggs in a medium saucepan until cooked.

Slice 1⁄2 an avocado put eggs on top.
Sprinkle with fresh chives and asian hot chilli sauce.

Spring Veggie Scramble

Ingredients:

3 eggs
4 spears of asparagus chopped into 1 inch pieces
5 cremini mushrooms sliced
Handful of spinich
4 leaves fresh basil
1/2 tsp herbs de provence

Directions:

In a small pan over medium heat, cook the asparagus and cremini mushrooms
Add the spinich basil, herbs de provence and stir.
Add the eggs and cook thouroughly mixing often. Serve and Enjoy!

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 Beef Patty Melt
Ingredients:

90g ground minced lean beef

1⁄2 tsp onion chopped
1⁄4 tsp parsley chopped
salt and pepper to taste
1⁄2 tsp butter
30g of tasty cheese.

Directions:

Combine meat, onion, parsley, salt and pepper and form into a patty.
Melt butter in skillet or pan and fry patty on both sides until brown.
Remove Patty from pan and place in ovenproof dish.
Top with cheese and grill until cheese melts. Serves one.

Lemon chicken Kebabs

Ingredients:

225g boneless chicken breast cut into cubes

1 tbsp olive oil
1⁄2 tbsp lemon juice
2 drops Tabasco sauce
pinch dried tarragon
salt and pepper to taste

Directions:

Combine all ingredients in a bowl and refrigerate for 2 hours.

Thread chicken pieces onto a skewer and grill until chicken is cooked Serves 2.

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 Sesame Chicken Salad
Ingredients::

4 chicken thigh fillets

2 cups of water
10 peppercorns
3 slices of lemon
30g sesame seeds
1 teaspoon sugar
1 tbsp soy sauce
1 tablespoon mirin (jap/rice wine)
300g baby spinach leaves
1 cup peas
1 tbsp lemon juice

Directions:

Place chicken in a med saucepan. Pour water over chicken.

Add peppercorns and lemon slices. Bring to boil over high heat. Reduce heat.
Simmer until chicken is tender. Set chicken aside to cool.

Dressing: place sesame seeds in a bowl, add sugar soy sauce and mirin.
Stir to combine.

Shred chicken and combine baby spinach leaves, peas and lemon juice in a large bowel.
Toss well.Divide into four bowls, top with chicken and drizzle with dressing.

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