WEIGHT LOSS COACHING

INJURY REHABILITATION

CARDIAC REHABILITATION

1. Has over 22 years experience in helping people lose weight2. Has a university degree in Exercise Science and a Masters degree in Teaching3. Is an accredited Exercise Physiologist4. Is an accredited PDHPE teacher5. Has trained 2 winners from 2 attempts on The Biggest Loser6. Travels the world attending the largest obesity and chronic disease conferences, discussing the latest �ndings with the leading obesity researchers.7. Published author with 2 weight loss books and many articles within mainstream media8. Provides seminars for doctors, nurses and �tness professionals9. 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

RAYRay 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.

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 KELLY

RAY’S WEIGHTLOSS PROGRAMThe 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.

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).

You must weigh yourself once per week – Research shows this keeps you accountable.

RULE 1

If at any of these weekly weigh-ins your weight reaches 3kg above your goal weight, you must return back to the �rst (clean eating) meal plan for a week. If this rule is followed then the client

will never return to their starting weight.

RULE 2

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STEPS TO SUCCESS

Fast weight loss increases motivation and

increases the likelihood of successfully

reaching goal weight

Salads, fruits and vegetables are more filling,

provide greater nutrition, and allow you to

have more food on your plate

Save money

Protein helps to maintain muscle mass when

losing weight (this helps maintain a

healthy metabolism)

Low sodium eating reduces blood pressure

and fluid retention (Blood pressure often

reduced within 7-14 days)

Controlled carbs reduces blood sugar

Low GI reduces blood sugar

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02

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General meal plan (Low fat, Low GI, Low sodium, Carb reduced, Calorie controlled)

Adjusted each week, more variety, introduction of new foods. Education on lifestyle change provided in each session.

Reaching goal weight and following a balanced diet, �lled 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:

TESTIMONIALS

“Thanks Ray Kelly!!! After your 10 week program I have lost 16kgs. I am sleeping better, running again for the �rst 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 bene�ts 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 �rst told how easy it would be to lose weight but have to eat humble pie now. I am de�nitely 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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Total weight loss: 643kg (Avg. 12kg per person) in 10 weeks.

THESE ARE THE RESULTS:

PILOT WORKPLACE PROGRAM – ARNOTTSRecently, 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 empha-sis was on the participants taking control so no supervised exercise sessions were provided.

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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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’.

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REFERENCES1. Astrup A, Rossner S. (2000) Lessons from obesity management programmes: greater initial weight loss improves long-term maintenance. Obesity Review; 1(1): 17-192. Carapetis, M., Phillips, P.J. (2006) High Protein Diets and Diabetes. Australian Family Physician; 35, 6; 411-4133. 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; 31-344. Croghan, E. (2005) Avoiding Relapse in Behaviour Change. Nursing Standard; 19, 32; 50-515. Erlanson-Albertson, C., Mei, J. (2005) The Effect of Low Carbohydrate on Energy Metabolism. International Journal of Obesity; 29; S26-S306. 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; 1257. Grief, S.N., Miranda, R.L.F. (2010) Weight Loss Maintenance. American Family Physician; 82, 6; 630-6348. 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; 334-34110. 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):161-16711. 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-1561s12. 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. 201413. 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

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TRAVELLING THE WORLD TO LEARN MORE AND IMPROVE MY PROGRAM!

EPC Referrals

Bulk Billing for Concession Card holders

Exercise Physiology and Dietetic services

$60 per consult ($50 for concession)

Obesity

Diabetes

Insulin Resistance

Hypertension

PCOS

Arthritis

Falls prevention

Cardiac and Stroke rehabilitation

Elite sports conditioning

Injury rehabilitation

Workcover

Dept. Veterans Affairs

PROGRAMS FOR

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

GETTING STARTED!