21 steps to health sharny and julius kieser | page 1 insider... · 2011-10-17 · 21 steps to...

21 STEPS TO HEALTH SHARNY AND JULIUS KIESER

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21 STEPS TO HEALTH

Why we do what we do

Hi there,

Our names are Julius and Sharny Kieser, Australian

playing on the beautiful Sunshine Coast. Before opening Stripfit, we owned and

operated businesses in finance and publicity.

With owning businesses comes a lot of stress that is usually taken out on

employees, families, relationships and health. In 2007, we realized

working countless hours for separate passions that were slowly fading, along

with this, our relationship with one another was terrible, we were like flatmates

passing each other in

SHARNY AND JULIUS KIESER

Why we do what we do

Our names are Julius and Sharny Kieser, Australian fitness experts living

beautiful Sunshine Coast. Before opening Stripfit, we owned and

operated businesses in finance and publicity.


employees, families, relationships and health. In 2007, we realized



passing each other in the hallway4 Our businesses, whilst successful


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experts living and

beautiful Sunshine Coast. Before opening Stripfit, we owned and


employees, families, relationships and health. In 2007, we realized that we were



hallway4 Our businesses, whilst successful


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financially, were dying emotionally – and instead of holding onto what was most

important, we ignored our health, and each other.

In June 2007 we realized that if we didn’t do something soon, we would lose

the reason for going into business in the first place. Each other. So we

searched the coast, and even Brisbane, for something that would fix our

problems. Both of us enjoyed sport and exercise when we were younger and

remember the anciliary benefits of being fit and healthy. At this stage, I (Julius)

couldn’t even walk around the block without getting puffed, and I (Sharny) was

always tired.

After searching for countless hours, we realized there was nothing that would

tick all the boxes for us.

• A place that we could completely escape from our lives

• A facility with a caring, luxury touch – after all, we enjoy the finer things

• No trial and error – we had done that for too long, and just wanted results,

leaving the thinking to the professionals.

• A place that we could leave feeling “on a cloud”

• Professionally dressed people who would listen to us, whilst helping us

achieve our goals.

• A place that we could enjoy together, without being competitive

• And we were very busy, so it all had to fit into an hour per week

After not finding anything close to what we were after, we decided to close

our businesses and open what we believe to be the absolute best personal

training studio on earth. A place where health and fitness needs of time poor

business owners are met holistically.

That means nothing is left out. Where other so called “personal” trainers are

impersonal, and more interested in themselves than you, our “Fat Strippers”

tailor everything to you. And NEVER, EVER talk about themselves.


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What a dream, a place you can go where the focus and attention is on you. We

love to hear about your problems, we love to be your sound board, we love that

you take your anger and frustrations out on our equipment so that you can have

a better relationship with your spouse, kids, employees and workmates.

We love that we can lower your cholesterol, lower your body fat, and increase

your stamina. And you love that we can do all of this privately.

You, as business owners are the future of the Sunshine Coast – you are the

people sponsoring the Stingrays, you are the people providing jobs for the

countless Southern immigrants, you are filling our schools with your kids.

So, who is looking after you?

Enjoy the rest of the book – it was written for you(


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In this book, we’re going to give you some of the most proven and powerful

fitness success tips ever. In fact this is information that many other personal

trainers typically charge for... but, we’re more than certain that once you discover

and apply these 21 tips for fitness success, you too will become one of our happy

and satisfied clients.

• How would you like to drop three or four sizes in about sixteen weeks?

• How would you like to tone and tighten your body and naturally reverse

the aging process?

• Would you want to look in the mirror and see a more youthful body

again – maybe a better body than you have seen in a long time?

• And wouldn’t you like to protect yourself from disease and injury and

live a longer, more vital life?

If you answered yes to these

questions, just as the hundreds of

individuals that we have coached,

trained and advised have, then this

is going to be the most important

report you have read in a long time.

The 21 tips in this book are yours

to use toward your fitness goals. These are the very same strategies that all of

our most successful clients follow when training with us.

SHARNY SAYS

These 21 strategies, though simple,

can prove extremely rewarding when

implemented into your lifestyle with

little sacrifice on your part.


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Who among us can truly say

that they are as lean and

toned as they ever want to

be?

Most people, even the

fitness buffs, are in constant

flux between their ideal

body and a body that is not quite ideal.

So how do we sway this struggle in our favour? Quite often the difference

between the body that you have today and the body that you wish you had is

made up of simple daily decisions – and here they are!

JULIUS SAYS Who among us can truly say that they are as

lean and toned as they ever want to be?

Most people, even the fitness buffs, are in

constant flux between their ideal body and a

body that is not quite ideal.


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21 Steps to Health21 Steps to Health21 Steps to Health21 Steps to Health “Secrets to living a healthy life”


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Fitness Secret 1 Eat small meals every 2-3 hours

Eating small meals every 2-3 waking hours will increase your metabolism and

reduce fat storage. Make sure that these are healthy meals containing balanced

amounts of protein, carbohydrates and fat.

The best way to ensure that you

eat small meals is to eat off a

sideplate, not a dinner plate.

Have a greek style party and get

rid of the oversized plates once

and for all.

Fitness Secret 2 Stop eating 3 hours before bed

The easiest way to effortlessly lose weight is to not eat three hours before bed. It

has been proven that not eating three hours before bed reduces fat storage

throughout the night.

After all, if you have no fuel in your bowels to burn, your body will revert to using

its fuel stores. As sleeping is not a stressful state for your body to be in, it will

revert to burning fat as the fuel of choice.

If you don’t want to go to the extreme of starving yourself for so long, just cut out

starchy carbohydrates after 3pm. You can feel the difference in the morning, as

your body has burned fat all night long (a lot different if you ate sugary snacks

before bed!)

SHARNY SAYS Throw a Greek style party and get rid

of the oversized plates once and for

all. Smash them against the floor or

the wall – that way you can never use

the “dishwasher is full” excuse again.


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Fitness Secret 3 Walk or jog in the morning

A great way to burn off excess

fat is to walk or jog for as little

as 15-20 minutes first thing in

the morning.

Performing a calorie burning

activity right when you wake up

is more effective since your

body is depleted of calories,

and is forced to pull energy

from fat stores.

A Stripfit personal trainer can

help you identify your ideal target heart rate for maximum fat burn.

Fitness Secret 4 Drink black coffee or tea

The average Venti sized Frappuccino weighs in at 530 calories. This staggering

number equals half a mud cake or one third of the recommended daily

calories for an average woman. Beverages such as these contain high

amounts of sugar and should be consumed rarely since the extra calories they

contain are readily stored as fat.

STRIPFIT CLIENT BIG TIP Get to a group session class like the Stripfit

Wednesday Boostertm of Friday RunClubtm.

Nothing accelerates results and motivates

you to go the extra mile than a bunch of like

minded people all doing the same workout,

encouraging one another, and secretly

competing with one another!

Wayne Slager, Property Investor


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Fitness Secret 5 Do compound strength exercises

During your strength training workouts, ensure that you do exercises that

incorporate compound movements, rather than isolation ones. This will not only

help in burning more calories, but

will also tone more muscle at

once!

Leave the arm curls and leg

extensions to the posers at the

gym. Compound exercises that

work many muscle groups at

once, such as bench presses, chin

ups, squats or deadlifts give you

more of a workout in 30 minutes

than most gym junkies do in two

weeks!

Fitness Secret 6 Say no to soft drinks

Want to effortlessly drop over 10kg in one year?

Millions of people drink an average of 2 regular soft drinks a day, which is a total

of 300 calories. When you add these extra 300 calories up over a year, they

result in a staggering 13kg of weight gain!

If you cannot stand the taste of water, simply add a squeeze of lemon juice, or

lime juice – which contains less than 2 calories per squeeze. Green tea is a

great way to increase your water consumption.

JULIUS SAYS Ensure that your technique is perfect

before worrying about the weight that

you are lifting.

So many people miss out on the full

benefit of an exercise – or worse

injure themselves – by focusing on

the weight that they lift rather than

ensuring that their form is correct.


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Say no to soft drinks, and say hello to a flatter belly!

Fitness Secret 7 Fat free foods make you fat

Fat free foods, when eaten in excess, will still be stored as fat!

Be very careful, fat free cookies and crackers are made up of a whole lot of

SUGAR! Yes, the secret is out! Sugar is your lazy body’s preferred source of

energy, and is therefore just as fattening a substance as fat itself, when eaten in

excess. Most people actually eat fatty foods in conjunction with sugar (think

burger and soft drink, or ice-cream).

TOP FAT BODY FOODS The following foods are high in sugar and

saturated fats:

• Burger, fries and soft drink combos

• Ice-cream

• Milkshakes

• cakes

• chocolate (sorry girls!)

• Pizza (sugar in the dough!)


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Fitness Secret 8 Write goals down

Set fitness goals for yourself, write them down and post them where you will see

them every day. Make sure that your goals are S.M.A.R.T, vague goals will get

you nowhere.

One of the first steps in

starting a fitness program

with a qualified Stripfit Fat

Stripper is to set a great

goal – and then film it.

Specific

Measurable

Achievable

Realistic

Time Frame

To see some of our most inspirational clients, look up our Client of the Month

videos on YouTube – every month we create a clip of one client who has

displayed incredible inspiration and post the clip for the world to see.

www.youtube.com/stripfitPT

STRIPFIT CLIENT BIG goal “My name is Troy, and I am going to run

from Noosa to Caloundra (74km) by

November 2009 and I will not let anything

stand in my way.”

Troy Deighton – June 2009

(Troy Completed 74 km in 8 ½ hours October 2009)


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Fitness Secret 9 Pump some iron

Did you know that 1 kg of muscle burns 50-120 calories per day, while 1 kg of fat

only burns about 18 calories per day? The more muscle your body contains the

more calories you burn

each day. Resistance

training has been called the

fountain of youth – and it

really is!

Remember, stick to

compound exercises to get

great results in the least

amount of time!

Fitness Secret 10 Wait 20 minutes to feel full

Eat a small meal (off a sideplate) and wait 20 minutes before deciding if you

need more food. This will give your stomach and brain time to communicate.

If you have eaten enough food, your brain will alert your body and you will find

that you don't desire anything more. If you are still hungry after this period, eat a

small amount more and wait another 20 minutes.

STRIPFIT CLIENT BIG TIP I Never thought that at age 60, I would ever

get rid of the chronic pain in my knees, from

years of sport and working in tight spaces.

Within weeks of working with my Stripfit Fat

Stripper, my knee pain has gone, and I am

stronger and fitter than ever!

Rex Barnes, Plumber


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Fitness Secret 11 Weigh and measure yourself monthly

Make a habit of measuring yourself

monthly and tracking your gains

and losses. This will prevent

gradual weight gain from creeping

up when you least expect it. But,

and this is a very important “but”

don’t place too much emphasis on

your weight, because your body is

made up mostly of fluids, which are

the greatest determinant in weight

– Not fat.

The best way to track your results

is with body measurements. At Stripfit, we never weigh anybody, but do regular

circumference measurements. Your weight can change depending on what you

have eaten and drunk in one day, but your body circumference measurements

never lie.

Fitness Secret 12 Drink before every meal

Drink a large glass of water before

every meal. It may seem like a

chore, but drinking a large glass of

water before eating is a great way

to partially fill you up and prevent

you from overeating.

SHARNY SAYS You don’t even need a tape measure

to track your results – because most

of your fat is just under the skin (fat

is like a doona over your muscle,) as

you lose it, your muscles will begin to

expose themselves. So look in the

mirror every week, or take a photo

with your shirt off once a month, and

compare it to the previous.

DID YOU KNOW? Often times when you feel hungry, you

are actually thirsty?

If you are feeling hungry when you know

you shouldn’t be, try drinking a large

glass of water – the hunger should go

away.


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Fitness Secret 13 Slow down

When lifting weights, try slowing down the speed at which you lower the weight.

Lowering weight in a controlled manner will add strength and tone to your

muscles and decrease the chance of an injury.

Fitness Secret 14 Don’t skip breakfast

Eating when you wake up (or immediately after your morning cardio exercise) is

vital for breaking the fast your body goes into every night.

2- 3 hours after you eat your body shuts down your metabolism and acts as if it

needs to store food. In order to communicate with your body that it is healthy,

well fed, and not in need of extra fat storage you need to start your day off with a

small meal and continue to eat

small meals every 2-3 hours.

This doesn’t mean eat a three

course meal with bacon, eggs

and thick cut toast with butter!

Try the Stripfit muesli for a

breakfast that will keep your

energy high all day, and tastes

delicious whilst keeping off the

fat.

STRIPFIT MUESLI Mix the following ingredients in a bowl:

• ½ cup Uncle Toby’s rolled oats

• ½ cup Uncle Toby’s wheat bran

• 1 tablespoon of sultanas

• 1 tablespoon shaved cashew

nuts

Soak in water overnight, and serve in

the morning with 1 tablespoon of fat

free yoghurt (Paul’s or Vaalia)


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Fitness Secret 15 Play with your kids

A wise man once said “kids

spell love as T.I.M.E.”

Do young kids ever want to just

sit there and do nothing?

No, they want to run, play,

wrestle and laugh all day

before falling asleep hard.

Why not play with your kids /

grandkids for a cardio vascular

workout – go to the park and play tag, or wrestle with them. If the kids are too

young, take them for a walk in their pram.

Fitness Secret 16 Get a dog

A dog is a great companion, and (like kids) makes for a great excuse to exercise.

Your dog will love you for it, and so will your body.

P.S. Only get a dog if you can care for it for at least 14 years, if you can’t – offer

to walk the neighbour’s dog.

SHARNY SAYS Cardio should never be boring.

Find something you love to do, and do it

every day for the rest of your life.

It could be swimming, it could be

running, but for most people it is playing

with their kids or walking their dog.

Both great fat burning exercises!


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Fitness Secret 17 Stay away from sugar

Eat complex carbohydrates instead of simple sugars for a leaner body.

Your body is in constant need of carbohydrates to be converted into glucose and

used as fuel.

All carbohydrates are broken

down into glucose, so eating

simple sugars (such as table

sugar, fruit juice, lollies, etc)

increases your blood

concentration of glucose quickly

which in turn releases a hormone

called insulin.

Insulin is a storage hormone,

which forces as much food into

fat cells as it can (this makes you

hungry sooner, creating a vicious

cycle).

Complex carbohydrates, such as whole grains, legumes, and vegetables take

longer to break down into glucose, resulting in lower levels of insulin, in turn

ensuring that your body is less likely to store fat.

STRIPFIT CLIENT BIG TIP So often I used to eat low fat foods to

lose weight, but found my cravings

uncontrollable.

Simple sugars give you cravings,

strong cravings you cannot ignore. If

you cut out sugar from your diet, you

will be able to stick to healthy eating

with ease – no cravings!

Kellie Angelique – Radio Presenter


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Fitness Secret 18 Cold water before bed

Want to spend 5 seconds a day to encourage weight loss?

Drink a glass of cold water every night right before you get into bed. Your body

will have to heat this water up to your body's temperature of 37 degrees, and it

will have to burn a few calories in the process! This sets your body up to burn

calories as you sleep!

When you make this 5 second activity a habit, you will be excited to find yourself

losing weight easier than ever before.

Fitness Secret 19 Eat a rainbow of colour

Your body needs a variety of nutrients to function at its peak and burn fat. Find

new, healthy alternatives to your daily meals, and substitute them frequently.

Make sure that you are eating a rainbow of fresh fruits and vegetables every day

– no marketing campaign can compare to the antioxidant properties of fresh

vegetables – the more colours the better.

All your meals should be built on a solid foundation of veggies, veggies and more

veggies!


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Fitness Secret 20 Variety is the spice of health

Losing patience with exercise? The key to weight loss and fitness gains is to

consistently give your body new challenges. Mix up your workouts every few

weeks, and don't be afraid to try something new!

At Stripfit, we have personal trainers who can help you add new excitement to

your fitness program, whilst consistently achieving your health and fitness goals.

Fitness Secret 21 Drink more water ‘till you get clear wee

Water is needed for every

function of your body, including

the burning of fat. Try drinking a

big glass of water in the

morning, before meals, while

exercising, and before bed.

Drink until your pee goes clear,

then drink some more to keep it

clear!

Simple?

Sure is.

Take the time to incorporate these tips into your daily lifestyle, and you will

be pleasantly surprised with your results! To gain the most from these tips we

suggest that you hire an experienced personal trainer who can guide you all the

way to your goals, and lucky for you... Stripfit is home to the world’s best

personal trainers, called Fat Strippers who are available to coach and guide you

every step of the way.

SHARNY SAYS If there is one thing to take away from

this book, then this is it:

“Drink more water ‘till you get clear

wee.”

Your body is made up mostly of water,

and water is the way your body rids

itself of toxins. If your body is holding its

water for survival, it won’t get rid of

much rubbish.


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And we have a very special gift for you

In fact to make it even easier for you to get the results that you want, we have

included a gift certificate for a free one-on-one personal training session and

goals assessment all valued at $249.00, but it’s yours free if you call within 7

days of downloading this report (it will be emailed to you).

So don’t put off that new body another day. We have made it as simple as pie for

you to come in and test-drive our exclusive (yet affordable) fitness and weight

loss programs.

To schedule your free fitness session and assessment call 041 977 3385 right

now and we’ll provide you with the luxury, efficient solution for getting the body of

your dreams. This will be the fitness experience of your life!

Yours in Health and Fitness,

Sharny and Julius Kieser

Stripfit Personal Training Studio

1/36 Premier Circuit

Warana, QLD Australia

041 977 3385 www.stripfit.com.au

PS. Remember that healthy weight loss takes time and consistency so make an

effort towards your goal everyday and don’t get discouraged! Give me a call right

now and I’ll show you how we can jump start your results today!

21 STEPS TO HEALTH

Testimonials Don’t just take our word for it

HELEN WRIGHT

Before Stripfit I was just tired, slack, unmotivated,

couldn’t get out of bed in the morning, didn’t want

to do much at all. Now, I just feel fantastic... so

motivated. I wasn’t a runner (I’ve never run and

didn’t want to run... couldn’t run) but now, I’ve run

10 kilometers and I feel fantastic. I just love it.

It’s just given me such a new lease on life particularly

my stage of life. I feel younger

my 20s actually, and I feel reall

It’s a great team here, and they really do look after

you. It’s so personal, it’s so full

you feel sooo special, and I

I just feel great!

I would recommend Stripfit to anybody

young or old; anybody who thinks they can’t do

anything: you can! I can, I’ve done it

shape your body, that’s all I wanted to do, but I’ve done more than that and I’m

really getting so much out of it. Mentall

on things). I recommend Stripfit to everybody and anybody.


Don’t just take our word for it

Before Stripfit I was just tired, slack, unmotivated,

couldn’t get out of bed in the morning, didn’t want

to do much at all. Now, I just feel fantastic... so

motivated. I wasn’t a runner (I’ve never run and

didn’t want to run... couldn’t run) but now, I’ve run

10 kilometers and I feel fantastic. I just love it.

It’s just given me such a new lease on life particularly

my stage of life. I feel younger – I feel like I’m in

my 20s actually, and I feel really, really awesome.

It’s a great team here, and they really do look after

you. It’s so personal, it’s so full-on and they make

you feel sooo special, and I do feel really special –

I would recommend Stripfit to anybody – any age;

young or old; anybody who thinks they can’t do

anything: you can! I can, I’ve done it – so you can too, and Stripfit is great to


really getting so much out of it. Mentally, it’s helped me as well (I stay focussed

on things). I recommend Stripfit to everybody and anybody.


| P a g e 21

so you can too, and Stripfit is great to


y, it’s helped me as well (I stay focussed

LOST

12kg

21 STEPS TO HEALTH

BRUCE CAMPBELL

I’ve lost over ten kilos since

I’ve been with Stripfit. Stripfit

has really made a massive

difference to the way I go about my day, my

general focus, I know I’m happier because

I’m doing a heap of stuff on myself fitness wise.

I would totally recommend these guys

just for the studio work, but for all the auxiliary

work that Stripfit does. I give them a 10 out of 10.

Please try them –

I know I did and it’s made a difference!

JODIE McMAH

I’ve been at Stripfit for 2 years, and before that I hated

going to the gym, but now I absolutely love it

my own personal trainer and my own space. Since

being at Stripfit I feel more energetic, I can chase my

boys around, I can run around all day, I feel more toned

and I feel the best I have ever felt

I would recommend Stripfit to absolutely everybody;

I love it here!


CAMPBELL

I’ve lost over ten kilos since

I’ve been with Stripfit. Stripfit

has really made a massive

difference to the way I go about my day, my

general focus, I know I’m happier because

I’m doing a heap of stuff on myself fitness wise.

I would totally recommend these guys – not only

just for the studio work, but for all the auxiliary

fit does. I give them a 10 out of 10.

I know I did and it’s made a difference!

I’ve been at Stripfit for 2 years, and before that I hated

going to the gym, but now I absolutely love it – having

my own personal trainer and my own space. Since

being at Stripfit I feel more energetic, I can chase my

boys around, I can run around all day, I feel more toned

I feel the best I have ever felt.

I would recommend Stripfit to absolutely everybody;


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LOST

10kg

LOST

5kg

21 STEPS TO HEALTH

BARRY SMALE

What would and old bloke like me do with his fitness?

He comes to Stripfit, and I tell you

overweight, eating all the wrong stuff and couldn’t put in

a full day’s work. Stripfit’s holistic approach really impressed me

just looking at exercises, they’re looking at my whole body, diet and regime.

Now, I’ve been able to dispense with half of my diabetic medication

feel great. I have no hesitation in rec

Please visit to our website to see more client Testimonials.


What would and old bloke like me do with his fitness?

He comes to Stripfit, and I tell you – before I did that, I was

overweight, eating all the wrong stuff and couldn’t put in

Stripfit’s holistic approach really impressed me


, I’ve been able to dispense with half of my diabetic medication

feel great. I have no hesitation in recommending Stripfit to anybody.

to our website to see more client Testimonials.

www.stripfit.com.au


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Stripfit’s holistic approach really impressed me – they’re not


, I’ve been able to dispense with half of my diabetic medication and I

ommending Stripfit to anybody.

to our website to see more client Testimonials.

LOST

20kg


| P a g e 24

Home of the World’s

www.stripfit.com.au

Personal Trainers

21 steps to health sharny and julius kieser | page 1 insider... · 2011-10-17 · 21 steps to...

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