DRPT - David Richardson Personal Training

David Richardson is a qualified Holistic Lifestyle Coach specialising in Metabolic Typing Nutrition Plans, One on One Personal Training and Personalised Exercise Programs For Home & Gym Workouts. With Over 10 Years Experience I Have Helped Hundreds Of People Transform Their Lives With A Holistic Approach To Improving Health & Fitness. Currently Based Out Of Genesis Health Club, Port Melbourne.

DRPT’s Top 10 Steps To Optimal Holistic Health & Vitality...
1) Always choose the best quality produce and meats that are available and are either : - Certified Organic Produce, - Organic, - Free Range, - Locally sourced, - Fresh, - Whole Remember: “You Are What You Eat!” 3) Beware the four white devils and avoid whenever possible : - White flour - White refined table salt - White sugar (artificial sweeteners) - Milk processed by pasteurization and homogenisation 6) If its sweet, but not freshly squeezed juice, its sugar water. Don’t drink it! 7) Always season foods with 100% unprocessed sea salt. The best is Celtic, followed by sea salt from New Zealand, because heavy metal toxicity is lowest there. 8) Control portion sizes, eat regularly, never skip breakfast and chew slowly. 9) Always eat right for your metabolic type and listen to your body’s own natural circadian rhythms. 10) Follow the 80/20 rule. If you live right 80% of the time, you can absorb the other 20%!

4) The longer the shelf life, the more harmful it is likely to be for 2) Drink 2-3 litres of water per your body : day, depending on weight. - If irradiated, don’t eat it Nothing substitutes for water, - If pasteurized its not good for not tea, not coffee, not soft you. Ultra pasteurized is very drinks… etc Always choose top bad. selling brands such as Evian, Fiji, - Unless packaged in glass, the Volvic, etc. Buy water in glass longer its been in the package, instead of plastic when possible. the more toxic it will be. Adding a pinch or two of quality sea salt to water is 5) If you cant pronounce a word recommended to replace on the label, don’t eat it – your electrolytes as well as slow liver wont like it. down the body’s absorption.


DRPT - David Richardson Personal Training

Basic Holistic Shopping Guidelines
By David Richardson

Shopping Tips

Produce – Organic produce is much healthier and more nutritious than non-organic. Ideally all produce should be fresh, ripe, in season and locally grown. Look for a local farmers market or consider mail ordering organic food. Meat – Buy only organic or free range, hormone and antibiotic free meats whenever possible. Lean meats are always healthiest. If it is not available then trim off all excess fat before cooking. Poultry – Poultry should be organic or free range, antibiotic & hormone free. Eggs – Ensure you purchase eggs that are organic or free range, antibiotic and hormone free. Eggs labelled as “High Omega 3” are especially healthy. Seafood – Buy only smaller varieties of cold water, non-farm raised fish or seafood. Fish should smell a bit like the sea but fresh – not smell bad. Buy whole, fresh foods only – Look for the word “Whole” before the first ingredient on the label. Fresh food is more nutritious than frozen, frozen is better than canned. Always check expiration or production dates of all products.

“Your Body Is A Lot Smarter Than You Are, Start Listening To It Today”

To Avoid

Non-domestic produce – Fruits and vegetables raised in foreign countries are almost always sprayed with pesticides, preservatives, fertilisers or

other harmful chemicals – like most non-organic foods. Ground Meat – Butcher cuts are much safer than pre-ground meat. A patty of ground beef can contain body parts from up to 80 cattle whose health is unknown. If you want ground meat buy a whole cut and grind it yourself or have your butcher grind it for you. Frozen poultry – Most frozen poultry is packaged by poultry processors who use hormones to maximise bird size and growth rate, and must use antibiotics to prevent disease because of the extreme cage-crowding found in a typical poultry farm. The hormones and antibiotics remain in the meat. Most fish and seafood – Ensure the product is wild caught. Farm raised seafood is the least healthy and most contaminated. Warm water species are less safe than those from cold water.

Food with additives – Avoid foods with colors, preservatives, emulsifiers, thickeners, flavourings, or chemical names you cant pronounce. Processed foods – Breads and pasta are processed foods. If you must buy breads or pasta, look for the word “Whole” or “Organic”. Deceptive labelling – The word natural does not mean healthy or safe. Insect parts and rodent droppings are also “natural”. Hydrogenated fats and artificial sweeteners – They are “Not” healthy and should be strictly avoided. Use only real butter, never substitutes. GM foods – Genetically modified foods should be strictly avoided. Remember : “If your ancestors didn’t eat it 1000 years ago, you shouldn’t either!”

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DRPT - David Richardson Personal Training

“So Many People Spend Their Health Gaining Wealth, And Then Have To Spend Their Wealth To Regain Their Health”

General Holistic Cooking Guidelines to improve health, energy and lifestyle.
By David Richardson

Cooking Preparation
Thoroughly rinse all vegetables, lettuce and greens before using. Grains should also be rinsed before being cooked.

Cooking fish – Fish should smell a bit like the sea but fresh – it should not smell bad when it is unwrapped. Make sure fish is cooked all the way through.

Cooking Tips
Use the right cooking oils – Many commonly used cooking oils are very harmful, especially when heated at high temperatures. Good oils include coconut oil, olive oil, palm kernel oil, butter and ghee. Be aware that almond, peanut,a safflower and sesame oil go rancid easily and must be fresh and organic. Don’t even bother using canola oil, corn oil or margarine as they damage health in numerous ways. Cooking vegetables – The best way to cook vegetables is to steam them, as boiling destroys their nutrient content, be careful not to overcook. Vegetables should be a little crunchy and maintain their bright colour, not soggy. Cooking meat – Ground meat should be lean and always cooked to well done. Other cuts can be cooked to your preference, although medium or medium rare better preserves nutrients. Cooking poultry – Remove the skin of all non-organic fowl, preferably before cooking, and use a thermometer to determine when poultry is done.

To Avoid

Avoid frying – Do not fry anything. Braise, boil, bake, grill, roast, sauté, but do not fry. Avoid microwaving – Not enough is known about the long term safety of eating microwaved food – and there are many more arguments against it than for it. It changes the molecular structure of foods to something other than what the body has recognised as food for millions of years. Avoid salt – Do not salt foods until after they have been cooked and you have tasted them. Use sea salt. The purest sea salt available is celtra salt and contains all the known mineral elements. Avoid aluminium – Aluminium is a highly toxic metal. Large numbers of aluminium molecules enter food that is cooked, covered by or stored in aluminium pots, pans, cans and foil. Teflon coatings do not prevent aluminium from leaching into foods.


DRPT - David Richardson Personal Training

Master-Health-Chef Challenge only on the DRPT facebook page...
By David Richardson

Everybody in Australia is aware of the hugely popular television show “MasterChef”. The TV show that challenges contestants to create the tastiest, most professional recipes possible and inspire those at home watching to get into the kitchen and create their own masterchef recipes. There is absolutely NO mention of health in their entire program. That is because they cook with NO consideration for weight management and healthy lifestyles. Added flour, added sugar and no mention of the quality of food source just adds to the everyday consumers confusion about the rights and wrongs about basic nutrition, what they should be eating and how it should be cooked. This is why I have created the “Master-HealthChef” challenge, to encourage people of different backgrounds and experiences to share healthy eating recipes via the DRPT Facebook page. I want to encourage people to support local farms and businesses that promote the same healthy eating principles that I believe in. That includes eating more organic, free range, chemical free and fresh produce. As a certified Metabolic Typing Advisor I also believe that the vast majority of people these days are protein deficient in their diets and are consuming far too many processed foods which adds to weight control issues. I believe that meat is an essential ingredient in a balanced diet but I also respect individual beliefs and preferences for vegetarianism and challenge the vegetarians out there to put more focus into creating balanced “Whole” Meals that include protein and healthy fats as part of a balanced healthy meal and diet.

the month. Everyone is welcome to take part in the Master-Health-Chef challenge as long as they create recipes following the healthy eating criteria below, get your family, friends and work colleagues to support you and your healthy eating recipe by clicking the “LIKE” button on your recipe and they also “LIKE” the DRPT facebook page. Then they can access all other recipes posted and we can all start leading healthier lives together.

Healthy Eating Recipe Criteria
1) Each recipe must have one of the following words in the ingredients list : - ORGANIC, FREE RANGE, FRESH, HOME GROWN, CHEMICAL OR HORMONE FREE LOCALLY SOURCED OR WHOLE. 2) Each recipe must include a protein, healthy fat and carbohydrate source. Protein - includes meats, poultry, seafood, legumes, dairy and eggs. Healthy Fats – essential fatty acids from seafood, avocados, nuts, seeds, oils and healthy fats. Carbohydrates – grains, greens, vegetables and fruits. 3) Every ingredient must be listed from your nutrition plan which is provided. 4) NO tinned products, packaged or frozen foods allowed in recipes. 5) NO white flour, sugar, white bread or pasteurised/homogenised milk included.

How To Upload Your Healthy Eating Recipe To Facebook
1) Take photo of completed meal. 2) Upload to Facebook. 3) Give your recipe a name, (Dave’s Delicious Dessert, etc.) List ingredients for recipe and instructions if required under “caption” section. 4) Tag “DRPT” (Facebook Page)

How To Win Master-Health-Chef
There will be monthly prizes for the person with the most “LIKES” on their recipe and the chance to win the title of “MASTER-HEALTH-CHEF” for

When It Comes To Eating Right & Exercising There Is No “I’ll Start Tomorrow”. Tomorrow Is Disease.


DRPT - David Richardson Personal Training

If you are interested in learning more about exercise, nutrition and how to get the most out of your body. I highly recommend purchasing “The Metabolic Typing Diet”, and “How To Eat, Move And Be Healthy”. These two books should be an essential part of everybody’s home reference library.

Personalised Metabolic Typing Diet Plans for optimal health, energy and bodyshape...
By David Richardson

In the same way that we all have different facial features, fingerprints, blood type and body shape, we each have different nutritional requirements. There is no such thing as a one size fits all diet! This is why some people thrive on high protein diets and are able to shred body fat whilst others actually put on weight eating the same foods. Some people achieve lean, healthy bodies on a vegetarian based diet whilst others become weak, sick and have constant cravings. Metabolic Typing Diet Plans customize your food intake to your specific body chemistry, metabolism and will give you a personalised diet plan that will provide you with exactly the right foods you need to maintain vibrant health while identifying foods that are not good for you.

How To Determine Your Metabolic Type
There are 3 different ways you can go about determining what your metabolic type and ideal diet plan are. 1) Buy “The Metabolic Typing Diet” book, read thoroughly and complete the self test available in the book.

2) Contact DRPT for a FREE Metabolic Typing Diet Test questionnaire and analysis report that is 14 questions long and will give you general recommendations on whether you are a Protein, Carbohydrate or Mixed type and what your starting macronutrient proportions each meal should be. 3) Contact DRPT for an Advanced Metabolic Typing Diet Plan and 4 Week Implementation Program. You will complete a 120 question personal assessment analysing your psychological traits, physical traits, diet related habits, blood type, endocrine type, plus much more. Your assessment is sent to “HealthExcel” who will create a full analysis report and send to me as your advisor. I will take you through a step by step 4 week implementation program to show you how to incorporate the new changes to your eating and lifestyle and teach you how to listen to your body and fine tune your eating. This is an online service that can be done by anybody, anywhere and costs only $99. To get started or for more information please contact



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