Thank You!

Thanks for signing up to receive my weekly newsletter, packed full of SOLUTIONS, and as a bonus there are free workout and nutrition programmes!

All these plans follow my philosophy – detoxification, alkaline, eating lots of meat and vegetables and some fruits.

Your free gifts are located below (just click to download the PRINTABLE nutrition plans).

For those here for WEIGHT LOSS & HEALTH – Start with the DETOX plan, then move onto the EASY WEIGHT LOSS plan.

Over the coming months I hope to encourage you to learn what can help your health improve the most and the quickest.

You will receive two emails per week.  If you get too healthy you can unsubscribe at any time.

Enjoy your free workouts below

Easy Workout (Beginners)

You need: Chair, stairs or a small step, 1 pair light hand weights/dumbbells

30 second of each exercise followed by 15 seconds rest(marching on the spot), run through these 3-5 times

  1. Squat or Sit to Stand (on a kitchen chair)
  2. Shoulder Press (light weights)
  3. Step Ups
  4. Upright Row (light weights)
  5. Lateral Knee Lifts and Step (like stepping sideways over a small wall, back and forth)

Challenging Workout (experienced)

See more exercise videos here: http://www.youtube.com/user/AdvancedSports

Straight Bar – 10 x 10 (10 exercises, 10 repetitions per exercise)

Some exercises are bilateral so we get 130 reps done in total

  1. Jumps
  2. Upright Row
  3. Tricep Pullbacks – bar behind you with straight arms
  4. Backward Lunge and Bicep Curl (each side)
  5. Front Raise
  6. Sprinters – hold bar low to floor, chest over knee (each side)
  7. Shoulder Press
  8. Side Lunge – bar behind neck (each side)
  9. Circles
  10. Squat with Bar Overhead

Click the links below to receive your printable free gifts 

A mini 3 day detox is a great way to start the detox process and give you a good idea of how your body will feel during a full detox.

You should follow this 3 day DETOX plan before moving onto the EASY WEIGHT LOSS plan.

3 Day Detox

Easy Weight Loss contains 5 breakfasts, 5 lunch and 5 dinner ideas as well as snack and deserts.  Lots of tips and advice condensed into a single side sheet of paper – Print it out and put it on your fridge or office wall.

Easy_Weight_Loss_

For a great tasting and healthy dish click the link below.

Pork_and_Bean_Casserole

Lastly here is an Anti Inflammation Diet Sheet (similar to the detox) which is great in reducing inflammation but also doubles up as a great eating structure for you to follow.

Anti-Inflammatory-Diet-Sheet.pdf

If you are experiencing any problems downloading your documents then please email me on info@richard-clarke.co.uk with the name of the document(s) and I shall send them to you direct.

Thanks,

Richard

Leave a Reply

Your email address will not be published. Required fields are marked *