21 steps to health sharny and julius kieser | page 1 insider... · 2011-10-17 · 21 steps to...
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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.
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 the hallway4 Our businesses, whilst successful
SHARNY AND JULIUS KIESER
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experts living and
beautiful Sunshine Coast. Before opening Stripfit, we owned and
With owning businesses comes a lot of stress that is usually taken out on
employees, families, relationships and health. In 2007, we realized that we were
working countless hours for separate passions that were slowly fading, along
with this, our relationship with one another was terrible, we were like flatmates
hallway4 Our businesses, whilst successful
21 STEPS TO HEALTH SHARNY AND JULIUS KIESER
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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.
21 STEPS TO HEALTH SHARNY AND JULIUS KIESER
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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(
21 STEPS TO HEALTH SHARNY AND JULIUS KIESER
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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.
21 STEPS TO HEALTH SHARNY AND JULIUS KIESER
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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.
21 STEPS TO HEALTH SHARNY AND JULIUS KIESER
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21 Steps to Health21 Steps to Health21 Steps to Health21 Steps to Health “Secrets to living a healthy life”
21 STEPS TO HEALTH SHARNY AND JULIUS KIESER
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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
21 STEPS TO HEALTH SHARNY AND JULIUS KIESER
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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.
21 STEPS TO HEALTH SHARNY AND JULIUS KIESER
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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
21 STEPS TO HEALTH SHARNY AND JULIUS KIESER
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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)
21 STEPS TO HEALTH SHARNY AND JULIUS KIESER
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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!
21 STEPS TO HEALTH SHARNY AND JULIUS KIESER
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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
21 STEPS TO HEALTH SHARNY AND JULIUS KIESER
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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!
21 STEPS TO HEALTH SHARNY AND JULIUS KIESER
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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.
21 STEPS TO HEALTH SHARNY AND JULIUS KIESER
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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.
SHARNY AND JULIUS KIESER
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
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. Mentally, it’s helped me as well (I stay focussed
on things). I recommend Stripfit to everybody and anybody.
SHARNY AND JULIUS KIESER
| P a g e 21
so you can too, and Stripfit is great to
shape your body, that’s all I wanted to do, but I’ve done more than that and I’m
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!
SHARNY AND JULIUS KIESER
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;
SHARNY AND JULIUS KIESER
| P a g e 22
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.
SHARNY AND JULIUS KIESER
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
just looking at exercises, they’re looking at my whole body, diet and regime.
, 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
SHARNY AND JULIUS KIESER
| P a g e 23
Stripfit’s holistic approach really impressed me – they’re not
just looking at exercises, they’re looking at my whole body, diet and regime.
, 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
21 STEPS TO HEALTH SHARNY AND JULIUS KIESER
| P a g e 24
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www.stripfit.com.au
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