This "Step by Step Guide" to the NEW YOU is your answer to weight loss, general health & well-being, a toned body and a refreshing new outlook on life.
BECOME SLIM SUPPLE & STRONG
No diets, No calorie counting, No need for the gym, Your complete eating plans, Exercise demonstations and daily routines all laid out for you on a daily basis.
This wonderfully balanced book, written by a personal trainer has it all. Your complete low G.I shopping list is thoroughly researched for you, with breakfast, lunch and dinner recipes, the beginning of the NEW YOU
A clear and complete understanding of your body, this book takes you through firstly, How Much Should I Lose, Understanding Your Basal Metabolic Rate, and How You are Going to Lose it, you are on your way to becoming WHAT YOU WANT TO BE.
Finding the balance with your Cardio - Aerobic Conditioning, your Strength and Resistance training and Stretching. All your daily exercise routines are laid out each day over a 3 month period with gradual increases in intensity and duration. Every exercise and stretch is explained in simple point form with matching photo demos. By now you will notice a real difference as you tone up, feel higher energy levels and find a new ZEST FOR LIFE.
Boost Your Self EsteemReduce Anxiety and DepressionDevelop a Deep Inner ConfidenceKeep You Looking Young and VibrantHelp You Sleep SoundlyReduce Your Resting HeartrateImprove Your Bone DensityImprove Your PosturePrevent Heart Disease and StrokeAssist the Bodies Hormonal BalanceIncrease the Strength of Tendons & LigamentsReduce the Risk of Diabetes & OsteoporosisHelp Prevent Heart Disease & Stroke
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The Author
Gary Richards was born in Melbourne
in 1953, originally a Boilermaker/Welder by trade, he travelled extensively
both overseas and throughout Australia completing major construction projects.
He later progressed to working as a Workplace Health & Safety Officer both
in Australia and New Zealand. In 1988 he founded Victorian Fire Safety &
Prevention, a Company dedicated to promoting fire safety to children through
developing and marketing safety teaching aids for schools. In 1992 he founded
the health & lifestyle magazine “ Australian Seniors Magazine” which was
successfully distributed throughout NSW newsagencies. In 1994 at the age of 41
he was diagnosed as having chronic stress overload and decided then to work on
his own health and look seriously at his lifestyle, health & well-being.
Looking back he often said that this was the turning point which led him into
the fitness industry. After re-locating to Brisbane in 1995 he began training
as a fitness instuctor and worked professionally at a number of gymnasiums
throughout Brisbane. On moving to Cairns in 1998 he studied for his Cert IV and
became qualified as a Fitness Trainer and later while working full time as a
trainer studied Life Coaching with Australian Life Coaching Institute. He
realised after years working with clients that seeing them 2-3 times per week
for an hour was often insufficient to effect real change and sustainable
improvements for those clients. His greatest concern was what those clients
were doing with their lifestyles outside of training times, many had trouble
with their eating plans, motivation, fear of making change or just general lack
of knowledge with regard to the balances and wholistic approach that was
necessary to change their lives in a very real way. At this point, with a
genuine passion to help he wrote Slim Supple & Strong.
This edition is dedicated to getting the participant to a point
where they have obtained their new weight, mastered simple resistance
exercises, learn’t correct stretching techniques, performed basic yoga and
pilates positions and obtained some cardiovascular fitness. At this stage the
participant is eating to keep up their calorie count to match what their body
requires, basically keeping things on an even keel, i.e energy in and energy
out being equal. At this stage your body is really toning up and you are
feeling new levels of self esteem and a deep inner confidence. If you so wish, you
can specialise in your area of choice as your lean muscle mass has increased, your
aerobic capability has vastly improved, bone density has increased and you have
obtained a firm toned body with stronger ligaments and joints, thus completing
the new
sustainable forever you.
It came as quite a surprise to get the phone call
that announced my breast cancer. At the age of 33, with no family history and
having breastfed all three of my daughters, It was unimaginable to get the big ‘
C ’ diagnosis. I was otherwise physically fit and healthy. Then the fight for
my life began and today I am still undergoing treatment. The prognosis is
excellent and I attribute my success and sanity to my physical and emotional
health. Ibelieve that It was my good physical condition that helped to speed up
my recovery and reduce the severity of symptoms produced from the treatments
for my breast cancer. It helped me cope physically and mentally with the months
of chemotherapy, surgery and radiotherapy. Walking and swimming helped with the
nausea and fatigue from chemotherapy. After surgery, exercises helped retain
the range of motion (mobility) in my limbs.During radiotherapy walking
increased both my energy and self esteem during the final stages of treatment.
Exercise releases serotonin, which makes you happy and It also boosts your
immune system, all excellent reasons for investing in your body’s health, so
that we are better equipped to cope with whatever life throws at us.After over
11 months of hospital visits, stays and treatments I am thoroughly enjoying a
variety of exercise and I am seeing my energy return and starting to trust my
body again. Conditioning work with bands, cycling, zumba, walking and
resistance training are all part of the fun, It puts a smile on my face to
think about It.
Many years ago I had the pleasureof working and
training with a very dedicated and passionate man. During the time we worked
together he decided that there was a great need for producing a book to help
simplify and clarify how to improve physical health and wellbeing. I am proud
to be part of this book.
Samantha Slade
Personal Trainer & Group Exercise Instructor
Breast Cancer Survivor & Mother of 3
Book Extracts
I’ve always had trouble with
motivating myself, but with Slim Supple & Strong it was like I had the
author as my trainer with me every step of the way.
Steven Boyle
Ivanhoe Victoria
Page 4 Motivation Goals Results
I will get into the exercise prescription for you a little
later, our priority at this stage is to get you to your correct weight with the
assistance of an easy and pleasurable exercise routine. I would like add here
that your new eating plan will give you unbelievable extra energy and this in
turn makes the exercise much easier to perform. Not far down the track you will
look forward to your exercise with a new zest.
Page vii Become Slim Supple & Strong
The beauty of this straightforward, scientifically based book is
in it’s simplicity and balance. Follow it to the letter and you will notice the
excess fat begin to fall off you and your energy levels begin to rise.
You begin to feel better about yourself
You start to tone up as the exercises kick in
The world
begins to look a little brighter
Not as many people seem to annoy you anymore
You begin to develop a deep inner confidence
Most of all it is totally sustainable
Once you have finished this book and created new patterns in
your life, it is not only sustainable but irreversible, the NEW
YOU is taking shape without fad diets, without guilt trips, without
society pressures and anxiety becomes a distant mirage.
Page 24 How am I going to Lose It
For weight loss to occur
the daily calorie intake must be less than the daily energy expenditure.
You are going to reduce your daily calorie intake, increase your
daily calorie output, without going hungry, without having to use huge amounts
of willpower and without the tedious job of counting calories, all whilst
maintaining your required balance of vitamins and minerals.
Page 25 Exercise
Yes, I know you can’t
wait to start working on that muscle tone, getting stuck into your fat-burning
cardio programs and blissfully stretching those tight muscles back to their
full flexible length.
Ok, now let’s have a look at the overall situation here and what
ground we have covered to date. Remembering that it is all about the big four,
Balance, Clarity, Direction and Discipline, we will look at where you are now.
You appreciate the numerous benefits of exercise
You understand the basic facts of sustainable
dieting
You now clearly understand the Glycaemic Index
You know the importance of keeping records
You have your full shopping list in alphabetical
order
You have the confidence that all your foods have
been fully researched and have been selected on their GI values, Fibre, Sugar,
Carbohydrate, Protein, Fat and Calories ( amounts & type )
You fully understand your BMI ( Body Mass Index
) and have estimated what weight is right for you
You know all about your BMR ( Basal Metabolic
Rate ) and what your average daily calorie burn equates to according to your
energy levels
You are aware of how much weight ( minimum ) you
are going to lose each week
You are fully aware of how this weight loss occurs
You have sufficient recipes to begin your new
eating program.
If I was you I would be feeling quietly confident at this point
and quite proud of myself.
Page 30 Exercise
Your exercise programs are a
balanced combination of Cardio, Resistance training and Stretching.
As your personal trainer (me) is not physically with you I have laid out balanced,
full body programs that will attain the desired benefits of increased strength,
flexibility and aerobic fitness. There are many reasons why it is absolutely
impossible to prescribe exactly the same exercise routines for everyone. Some
of these reasons include a client’s level of fitness, their age, available
time, joint problems, medical reasons, past injuries and even likes and
dislikes. It doesn’t worry me at all if a particular client would prefer not to
run, as I will obtain a similar training effect through swimming or bike work.
The exercise chart at the beginning of the exercise prescription section is for
you to photocopy and keep regular records of your work. Following shortly are
detailed descriptions together with pictures of all the exercises you will be
performing
I've Tried Everything over the years
I've tried everything over the years, you know fad diets of all sorts, shakes and even starving myself but I would always stack it back on plus more afterwards. Slim Supple & Strong has helped me, it gave me for the first time a real understanding of what my body was about and just steadily losing 1/2 Kg per week while improving my fitness and eating well has changed me hopefully forever.
Rhianna Goldsworthy
Executive Assistant
You know, my office is full of trade publications of all sorts, but Slim Supple & Strong is the only book that I keep multiple copies of to hand out to my new clients. Often after seeing them for a number of initial sessions and perscribing a set of exercises for a client to address a particular problem I want them to continue on with their general health and well-being. And this is where I swear by Slim Supple and Strong, it has the balance and gets long term results.
Susanne Quilton
Physiotherapist
I must admit, I am huge and it is not genetic I assure you. I first found Slim Supple & Strong on the web and thought what the heck I've tired everything else. Well I followed it to the letter getting the food thing right at the beginning and even before I began the exercise program the weight starting coming off me, I was ecstatic.I was steadily losing about 1Kg per week and have actually come down now by 36 Kg's and No I am telling you my weight.
Cory Templar
Careers Advisor
This is Different to Other Books
This is different to other books I have read, It's like a project book where you work through every stage progressively, the food, the exercises, even the record sheets that are there to photocopy. All the the other stuff I have tried ended up either in the bin or in the storage cupboard. I must say it has worked for me.
Malcolm Larson
Computer Programmer
Yeah! At last something that's real, I've been making myself seriously ill trying some of the rubbish diets that are out there, and the money I have spent Oh please give me a break. What I liked the most about Slim Supple & Strong was the way everything is simplified and the understanding it gave me of my body as I worked through the stages. I wrapped.
Sharna Pearson
Wedding Consultant
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If you need any help, please contact us at gary@slim-supple-strong.com.au] [lifesaskill@yahoo.com.au](mailto:lifesaskill@yahoo.com.au)
Gary Richards ( Author ) PH: 0415 493 662 lifesaskill@yahoo.com.au
