weight loss coaching injury rehabilitation

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weight loss coaching injury rehabilitation
WEIGHT LOSS COACHING
INJURY REHABILITATION
CARDIAC REHABILITATION
RAY KELLY
RAY
Ray Kelly is one
of Australia's leading health
professionals, with over 22 years’
experience in the health and sports
industries. He is an Accredited Exercise
Physiologist and has a Masters in Teaching.
1. Has over 22 years experience in helping
people lose weight
2. Has a university degree in Exercise Science
and a Masters degree in Teaching
3. Is an accredited Exercise Physiologist
4. Is an accredited PDHPE teacher
5. Has trained 2 winners from 2 attempts on
The Biggest Loser
6. Travels the world attending the largest
obesity and chronic disease conferences,
discussing the latest findings with the
leading obesity researchers.
7. Published author with 2 weight loss books
and many articles within mainstream media
8. Provides seminars for doctors, nurses and
fitness professionals
9. Has prepared athletes for 2 Olympics and
has trained many world champion athletes
and media personalities.
10. He has helped literally THOUSANDS of
Australians lose weight
Within the fitness industry he has had a great deal of
success in the area of weight loss. He was employed
as a trainer in the first 2 seasons of The Biggest
Loser Australia, where he was given 1 contestant
each year. He achieved a perfect record with both
contestants winning the competition in consecutive
years (Adro Sarnelli, 2006; Chris Garling, 2007).
Ray also has his own accredited course for personal
trainers where they can learn his ‘real-world’
strategies for stripping the weight off clients.
Ray’s true passion is chronic disease, and he
travels the world each year attending the major
obesity and chronic disease conferences in a bid to
improve his knowledge. Over the years he has
made friends with some of the world’s leading
researchers and often uses these trips to pick
their brain.
Ray’s other passion is sport and he has been
involved in athlete development within Institute of
Sport programs for World Championship and
Olympic competition (preparing athletes for 2
Olympics), and lectured at Level 1 and 2 coaching
courses. He has worked with most of Australia's
top professional boxers, including many World
Champions (including Anthony Mundine, Daniel
Geale, Michael Katsidis, Chris John, Will Tomlinson,
and Lenny Zappavigna). He has also worked on
Fox8's boxing reality TV show ‘The Contender’.
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RAY’S WEIGHT
LOSS PROGRAM
The goal of our program is to improve the health, mobility and well-being of our clients
in a fast and safe manner. Some will require a strong focus on finding strategies to
overcome their limited mobility, others will need assistance with overcoming food related
problems, and many will require a combination of the two.
Whatever the starting point, we provide a solid plan
and structure that will see our clients reach their
goal quickly. Research shows that the most
effective way to reach goal weight is
to lose it fast(1)(10)(12), and we do that whilst still
providing the client with plenty of food. We start
them with a basic meal plan with just a little variety,
and build that variety with each visit so that they
learn how to introduce new foods into their new
healthier lifestyle.The meal plan begins with us
working in with the client to find an eating style that
works for them.
Initially, the format we advise is one that has them
eating low GI, low sodium, high fibre, and reduced
carbohydrates, but as they lose weight the foods
that have been removed from their diet are slowly
reintroduced albeit in smaller portions. Once they
have reached goal weight they are allowed to
include all foods in the diet, so long as they adhere
to our 2 rules of weight loss maintenance:
Many people attempting to lose weight are
motivated by improving the way they look, and that
is great, but there are many more life-changing
benefits than this and many come well before goal
weight is reached. Diabetics will see improved
insulin sensitivity(2)(5). Heart patients will see
improvements in heart strength and efficiency, and
lowering of blood pressure(5)(11). Polycystic Ovarian
Syndrome (PCOS) sufferers will see a lessening of
symptom as well as a decrease in their risk of
Metabolic Syndrome, Type 2 Diabetes, and
Hypertension(3). Aspiring mothers will see
improvements in fertility. The elderly will see a
reduction in falls and an increase in independence.
There’s also the improvements in mood,
self-esteem and body image. All of this leads to a
longer, healthier, more enjoyable life, and quite
often a reduction in medications.
It won’t be just your life you’ll be improving either,
just by adopting these healthier behaviours you
have a greater chance of your children adopting the
same (6), which means they won’t be looking at a
future of poor health and low self-esteem.
RULE 1
You must weigh yourself once per week –
Research shows this keeps you accountable.
It takes most people 3-7 attempts to successfully
lose weight(4)! However, they need to find the right
program. My program provides social support,
lifestyle counselling, and education, as these are
essential for long term success(7)(9)(13)! Of most
importance, is learning how to deal with stressful
situations, and learning behaviours that deal with
potential issues before they arise(8).
RULE 2
If at any of these weekly weigh-ins your weight
reaches 3kg above your goal weight, you must
return back to the first (clean eating) meal plan
for a week. If this rule is followed then the client
will never return to their starting weight.
3
STEPS TO SUCCESS
01
General meal plan
(Low fat, Low GI, Low sodium,
Carb reduced, Calorie controlled)
02
Adjusted each week, more variety, introduction
of new foods. Education on lifestyle change
provided in each session.
03
Reaching goal weight and following a balanced
diet, filled with loads of fresh foods, rice, pasta,
bread, etc, just in more sustainable portions
THE BENEFITS OF FOLLOWING OUR LOW GI, LOW SODIUM, LOW FAT, HIGH FIBRE,
CARB CONTROLLED AND INCREASED PROTEIN MEAL PLAN INCLUDES:
Protein helps to maintain muscle mass when
Fast weight loss increases motivation and
losing weight (this helps maintain a
increases the likelihood of successfully
healthy metabolism)
reaching goal weight
Low sodium eating reduces blood pressure
Salads, fruits and vegetables are more filling,
and fluid retention (Blood pressure often
provide greater nutrition, and allow you to
reduced within 7-14 days)
have more food on your plate
Controlled carbs reduces blood sugar
Save money
Low GI reduces blood sugar
4
TESTIMONIALS
“Thanks Ray Kelly!!! After your 10 week program I have lost 16kgs. I am sleeping better,
running again for the first time in years and have dropped 3 pants sizes! Thanks for
putting us through your program. It was easy to follow and has changed all my bad
habits. I am well on my way to my end goal!”
Adam Shillito (16kg)
“Hi Ray, I would just like to thank you very much for changing my life. I never thought I
would lose as much weight as I did, and in such a short time. I am blown away, as is all my
friends. All they talk about is how much weight I have lost in your program. Thank you!”
Brian Wormleaton (22.2kg)
“Hi Ray, What a great 10 week program. It snowballed at our house, with my wife and son
joining in and also losing weight. We are all seeing the benefits of a healthier lifestyle with
exercise and diet changes. Many thanks, I have tried to lose weight before but have never
achieved anything like this result.”
Paul Baxter (18.9kg)
“I have lost nearly 18kgs without trying too hard. I was sceptical when first told how easy it
would be to lose weight but have to eat humble pie now. I am definitely a believer that if
you follow the program and advice that Ray gives then it will work for you. Thanks Ray for
changing my life. You have made a difference to many people in my life and many others”
Mark Quigley (17.7kg)
“Thank you Ray for giving me my life back. I have lost 17kg in 5 weeks and I am almost
half way to my goal weight. I know that I am certain to both reach and maintain a healthier
weight. I feel physically and emotionally great and recommend Ray’s program to anyone
and everyone!”
Drew
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PILOT WORKPLACE
PROGRAM – ARNOTTS
Recently, a 10 week workplace program was piloted at the iconic
Arnotts biscuit factory in Sydney’s west for 53 of their employees.
The program was based on our regular clinical
program, where the participant would be provided
with an exercise program and meal plan and 10 x
weekly consultations on their worksite. The emphasis was on the participants taking control so no
supervised exercise sessions were provided.
In Week 1, 14 were taking blood pressure
medication. By Week 10, 7 (50%) have had their
medications reduced, 'and 5 (36%) of those were
taken off all blood pressure medications (mostly
within first 6 weeks!).
At Week 1 the participants were asked what their
goal weight would be, not just during the program
but their actual ‘dream weight’. By the end of Week
10, 13 had not only achieved this goal but had lost
even more weight. A further 14 were within 5kg of
their ‘dream weight’.
THESE ARE THE RESULTS:
Total weight loss:
643kg (Avg. 12kg per person) in 10 weeks.
Average starting weight for all 53 participants’ was
95kg, which after 10 weeks was reduced to 82.9kg:
In Week 1, 76% of participants were categorised as
‘Obese’ but this was reduced to 29.8% by Week 10.
In the initial screening, 36 of the 53 participants
were found to have had high blood pressure
(Systolic >140, and/or Diastolic >95). At the
completion of the program only 5 of the 53
participants still had blood pressure readings
exceeding this level.
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TRAVELLING THE WORLD TO LEARN MORE AND IMPROVE MY PROGRAM!
Liverpool, UK
Spain
France
Malaysia
REFERENCES
1. Astrup A, Rossner S. (2000) Lessons from obesity management programmes: greater initial weight loss
improves long-term maintenance. Obesity Review; 1(1): 17-19
2. Carapetis, M., Phillips, P.J. (2006) High Protein Diets and Diabetes. Australian Family Physician; 35, 6; 411-413
3. Cosar, E., Koken, G., Sahin, F.K., Akgun, L., Ucok, K., Genc, A., Yilmazer, M. (2008) Resting Metabolic Rate and
Exercise Capacity in Women with Polycystic Ovary Syndrome. International Journal of Gynecology and Obstetrics;
101; 31-34
4. Croghan, E. (2005) Avoiding Relapse in Behaviour Change. Nursing Standard; 19, 32; 50-51
5. Erlanson-Albertson, C., Mei, J. (2005) The Effect of Low Carbohydrate on Energy Metabolism. International
Journal of Obesity; 29; S26-S30
6. Faith, M.S., Van Horn, L., Appel, L.J., Burke, L.E., Carson, J.S., Franch, H.A., Jakicic, J.M., Kral, T.V.,
Odoms-Young, A., Wansink, B., Wylie-Rosett, J. (2012) Evaluating Parents and Adult Caregivers as “Agents of
Change” for Treating Obese Children: Evidence for Parental Behaviour Strategies and Research Gaps: A Scientific
Statement From the American Heart Association. Circulation: Journal of the American Heart Association; 125
7. Grief, S.N., Miranda, R.L.F. (2010) Weight Loss Maintenance. American Family Physician; 82, 6; 630-634
8. Kim, K.H., Bursac, Z., DiLillo, V., White, D.B., & West, D.S. (2009). Stress, race, and body weight. Health
Psychology, 28, 131-135.
9. Morrison, F., Shubina, M., Turchin, A. (2012) Lifestyle Counseling in Routine Care and Long Term Glucose,
Blood Pressure, and Cholesterol Control in Patients with Diabetes. Diabetes Care; 35, 2; 334-341
10. Nackers L.M, Ross K. M, Perri M.G. (2010) The association between rate of initial weight loss and long-term
success in obesity treatment: does slow and steady win the race? International Journal Behavioural Medicine;
17(3):161-167
11. Paddon-Jones, D., Westman, E., Mattes, R.D., Wolfe, R.R., Astrup, A., Westerp-Plantega, M. (2008) Protein,
Weight Management, and Satiety. The American Journal of Clinical Nutrition; 87; 1558s-1561s
12. Purcell, K., Bouniu, C.J., Sumithran, K., Delbridge, L., Prendergast, L.A., Proietto, J. (2014) The effect of rate of
weight loss on long-term weight management: a randomised controlled trial. The Lancet Diabetes & Endocrinology;
Oct. 2014
13. Van Buren, D.J., Sinton, M.M. (2009) Psychological Aspects of Weight Loss and Weight Maintenance. Journal of
the American Dietetic Association; 109, 12; 1994-1996
7
EPC Referrals
Bulk Billing for Concession Card holders
Exercise Physiology and Dietetic services
$60 per consult ($50 for concession)
PROGRAMS FOR
Obesity
Diabetes
Insulin Resistance
Hypertension
PCOS
Arthritis
Falls prevention
Cardiac and Stroke rehabilitation
Elite sports conditioning
Injury rehabilitation
Workcover
Dept. Veterans Affairs
GETTING STARTED!
Bookings can be made by calling 0447 972 172
EPC forms and referrals can be faxed 02 4954 3242
335 Hillsborough Rd, Warners Bay
137 King St, Newcastle
1/1a Johnson St, Maitland