The 3 'I's of creating a better body

Don't you just hate graffitti?

You know the kind daubed on white walls and railway cars, someone's 'tag', or signature for those not down with the artists.

Mindless vandalism...

Saying that, in the right place, graffitti can be classed as 'art'.

Take the mural above. Walking Biscuit in the park this morning, I stopped to admire the work and detail that had gone into creating such an urban portrait.

This was no quick daub with a spray can.

As far as I was concerned, the artist displayed 3 qualities:

Imagination
Inspiration
Improvement

To create this work of art, the artist needed INSPIRATION - an idea of what he wanted to achieve.

To put 'can to wall' and create his work, the artist needed IMAGINATION - a vision of how the work would turn out.

Finally, to create the best work he could at that time, he needed to see IMPROVEMENT - a progression from his last piece, so that this mural represented the BEST of what he had to offer.

The same can be said of YOUR workout program.

I like to call these qualities the 3 'I's of Fitness and creating a better body.

YOU need INSPIRATION - an idea of the kind of body you want to create; slim, muscular, toned, fast, graceful - any quality that suits your GOALS.

You also need IMAGINATION - a vision of how you will look and feel once you have achieved your goal. Will you be admired? Will you find sports more enjoyable? Will
you be able to keep up with the kids or the grand-kids? Again your choice of ideals.

Finally, you want to see IMPROVEMENT - there's no better motivation to spur you on than seeing positive change in yourself. When you know that what you're doing is working, you will be driven to keep going, to attain your goals.

Combine these 3 qualities, and you have the recipe for fitness and body changing success, that will take you to where you want to go, both physically and aesthetically.

So, set yourself a goal, see yourself achieving it now (even before you actually have), and then take daily action to improve on your performance, your effort and your accumulating results.

THEN you will see light at the end of the tunnel... :-)

16 days to Christmas Day!

That's right, just over 2 weeks til the BIG DAY, and what are you doing about keeping off the excess pounds, in the run up to the festivities?

Well, first off, if you're exercising regularly right now (aren't you?), well done on that front - maximum points!

How about your eating? Are you controlling what you eat on a daily basis?

DON'T tut!

Remember that the average person gains 11 pounds of fat over Christmas, and unless you are doing your best to eat sensibly and regularly NOW, you will find it much harder to resist during your time off work and Camp.

Just small changes in the next 2 weeks will set you up nicely:

Drink 2 litres of water a day - YES, 2 litres
Eat smaller portions, and don't wait until you are hungry - eat every 3 hours
Avoid all sugar - not just in your tea but also sugary snacks
Have a sensible breakfast - not cereal and toast
Always eat a proper lunch and a dinner
Small snacks mid-morning and afternoon - fruit and nuts are ideal (and not the Cadburys variety!)

Following these guidelines will help you do several things:

Give you more energy to dash around the shops and buy your presents
Help you lose a few pounds in the run-up to Christmas
Make you sleep better and feel more refreshed
Stop you getting run down and ill over Christmas

Who wants a streaming head cold on Christmas Day?
Who wants to eat their delicious Christmas dinner and not taste a thing because of a cold?
Who wants a nose as red as Rudolph's from blowing it all the time?
Who wants their joints and muscles to ache, from a sleepless night coughing?

NOT me and certainly NOT YOU!

PLEASE give me the best Christmas present you can this year - NO colds, VERY LITTLE weight gain and a vow in 2010 to put the past behind you and work hard on the NEW IMPROVED YOU!

YOU can do it. DON'T let Christmas be the excuse for your downfall.... :-)

Take a different perspective...

As I took my dog Biscuit for a walk this morning, I began to realise just how much the landscape can change within the space of a short walk.

In the time we were out enjoying the fresh air, we crossed motorways and canals, we walked across meadows and streams, and even walked past an electricity power station!

While Biscuit amused herself, diving through the undergrowth, it got me thinking about how different perspectives can either cloud your judgement or make you feel positive enough to see your way to achieving anything you set your mind to.

If I had tried to persuade you to come for a walk by showing you pictures of electricity pylons and motorways, like the scenes below, you would probably have politely passed up the opportunity.

If, on the other hand, I had shown you the exact same walk from another angle, as in the picture below, you may very well have been more open to the possibility.

YES, literally a stone's throw from the motorway and the pylons, this is what we had the good fortune to experience!

You see, to get into shape and feel alive when you get out of bed every morning, positive and energised by the thought of the day ahead and what it brings, you have to look at the positives, NOT the negatives.

Yes, there are negatives to everything in life, but if you focus on these, you will always find an excuse to ditch your efforts, give up, not try, cheat or just accept your current predicament!

If I saw my dog walks as urban, concrete paved, industrial and noisy experiences, my dog would soon end up overweight, unhealthy and under-exercised, because I would shy away from the experience.

But instead I look for the positives.

Once I get past the motorway crossing and the electricity station, I can enjoy the fresh air, the sounds and sights of the countryside and the colour of the leaves.

At first, the thought of exercise can be quite daunting. You hear so many stories....

"Ooh, it hurts!"
"My friend did his back in trying to get fit!"
"It takes up so much of my time!"

Forget the folk-tales and instead focus solely on you and your actions.

Start lightly and then slowly build it up. Before long you will look past the potential negatives and only see the positive aspects.

49..48..47..46..45.. and counting....

That's all there is between you today and 2010... Incredible but true.

Another year gone by, and what changes have you made to your health, fitness or diet?

I know you've had a busy year, you've been busy at work or looking after the family, you've had lots on your plate, time has flown, and right now you're just about ready to slump down on the sofa and wait for Christmas...

But, that still leaves the question:

What have you done to change your habits in 2009?

Did you tell yourself that you'd lose weight this year, that you'd get fitter, eat a bit better or start making healthy changes to your lifestyle?

I bet you did, and chances are you've done absolutely NOTHING to make it a reality.

There are still 7 weeks left of this year, time you can still use to your advantage.

The past 45 weeks have gone, never to return.
The next 7 are just waiting for you to use positively.

MAKE CHANGE, LOSE WEIGHT, FEEL AND LOOK BETTER.

In 7 weeks you could easily lose between 7 and 14 pounds - up to a stone.

Just START. Get moving.

Don't wait to go to the gym. Unless you enjoy it, let's face it, you won't go.

Use an effective exercise programme like myFit Business Trip and you will be well on your way to improving your health and your fitness before the Christmas excess arrives, no matter where you are.

It may be a workout book aimed at the business traveller, but the highly effective circuits will still fry fat and get you fit fast, whether you're a stay-at-home Mum, bachelor, busy commuter or just looking to get fit without a gym membership.

Don't let your work or daily chores come between you and your health.

Vow to make a start today and begin 2010 as a new person.

Grab your copy of Fit Business Trip before the New Year for just $19.95 and see what YOU can achieve.

It's not too late...

Dear Prime Minister...

Dear Mr Brown,

Firstly, let me congratulate you on setting the nation a fine example, snapped by the paparazzi, out jogging on the streets of London, looking suitably 'pushed'.

As you well know, the UK is fast becoming a world leader... in obesity anyway.

While your efforts are valiant and brave, please let me offer you one or two words of advice, if I may, to help improve your PR campaign and be seen as a world leader of both politics and fitness.

Let me begin with your workout kit.

What on earth possessed you to leap out of Number 10 wearing this workout concoction? The dated polo shirt and the worn-looking trainers really don't do your fine frame justice Sir!

Secondly, if your PR advisory council were on the ball, they would have told you of course that running really isn't that great for fat loss and fitness.

As a World leader I know you want to be respected and followed, which is why I would like to suggest, if I may, that a bodyweight circuit would be a far wiser pastime to be snapped doing, instead of plodding along the streets jogging.

It's unfortunate too that the "pap's" took your shot so far into your run, when you were so obviously exhausted and unimpressed with your workout!

If I could be so bold, I would advise the following strategy next time you go for a 'photo opportunity' run with your burly Police escort:

1. Wear something that breathes - ditch the shell suit and go for something a little more up-to-date.

2. Relax those shoulders - keep your shoulder blades down and back, to maintain good posture.

3. Forget jogging and head to the park instead for a bodyweight workout. The press will have a field day and they'll be spoilt for choice with all the wonderful exercises you could be snapped doing.

Here are my simple 'first-time' suggestions for you Prime Minister:

A. 15 Squats
B. 12 Raised Push Ups
C. 20 Jumping Jacks
D. 10 Lunges each leg
E. Front Plank - 30 second hold

Repeat this 2 - 3 times Sir for optimal results.

You'll not only burn lots of calories but you'll also keep that waistline in check, which your Saville Row tailor will be most pleased with!

4. Please try and smile Sir. It's most offputting to the nation if you're seen exercising with a grimace. Remember we are trying to promote exercise as a good thing, not something that one is forced to do. Might I suggest you keep an eye out for the papparazzi next time, and have your practiced smile at the ready?

I do hope you don't mind my setting you straight on these points Prime Minister?

It's in the interest of the nation that we portray exercise as a fun and invigorating activity.

If you would like me to demonstrate any of the above exercises, please feel free to ask.

I hope to see you exercising more effectively very shortly.

Yours Faithfully

Simon Dainton

Loyal Subject to the Realm and keen Exerciser!

Funny where inspiration can come from...

Cheryl Cole - An Inspiration? ;-)

The last few weeks I have to admit I've let things slide a little bit with my exercise routine... I could blame it on a variety of things, like a heavy workload, more social events in my calendar or wet and cold weather, but I'll be honest and admit it - It's because I've just been too lazy since returning from holiday.

Yes, even I can be accused of skipping exercise sometimes... :-)

So, when Cheryl Cole's new song played for the umpteenth time on the radio this morning, it got me thinking about my physical responsibilities, and yours, as I listened to the lyrics:

"Too much of anything can make you sick..."

A few weeks of eating what I liked, eating large portions, drinking a little bit, late nights and not being as active has made me feel lethargic, run down and bloated. Long term taking this course of action would lead to weight gain, illness, unhealthy looking skin, hair and a whole variety of ailments.

"Makes it hard to know which road to go down"

After a period of inactivity most people find it hard to know which route to take or what solution to choose to look and feel better. They try the latest fads, celebrity diets and exercise gizmos, without any real plan or idea where they're heading. Within a matter of weeks they get fed up, see no change and fall back into their old ways.

"I know where I want this to go... What I don't wanna do is crash"

We all want to lose weight, look and feel better, but too many people don't start to make any changes because they are scared that they might fail, that they might feel uncomfortable, look stupid, be ridiculed by family and friends, or told to relax and 'enjoy life'. Once on the latest celeb diet or over-strenuous exercise regime, it's very easy to slip, make mistakes and be tempted to stop. The ideal solution is to take things one step at a time, and make small changes, instead of trying to completely change overnight.

"Just know that you're not in this thing alone"

Social support is a very important element of weight loss success and sticking to a healthier lifestyle. You need your friends and family to be supportive, to keep an eye on your progress, to cheer you and encourage you, and not tempt you with drinks, takeaways or meals out. Unless the people around you know what you are trying to do, they won't think twice about steering you off course.

"Anything that's worth having is sure enough worth fighting for"

Damned right! Fat loss, better health, a more flattering appearance and a longer life are well worth the effort. Try and do too much too soon though and your efforts could well be in vain, as you give up. Work hard but consistently, and don't take on too much at once.

"Quitting's out of the question. When it gets tough gotta fight some more"

Write up a plan of how you're going to get the fat loss results you want. Know what you're going to eat and when. Prepare meal plans. Chart when you will go the gym, go for walks and exercise at home. Know what your pefect 'fat-loss week' looks like. Tell yourself you won't go astray.

"Now every day ain't gonna be no picnic"

Sure, there'll be days that you mess up, go backward, want to give up or have a complete disaster. You're human, but that doesn't mean that every day should end up a disaster! Look at your mistakes, tell yourself that you'll learn from them and move on. Don't get caught up or hung up in what you DON'T do. Focus on what you DO do RIGHT. Stick with your plan and see it through, despite the highs and lows.

What will Christmas bring YOU?

It's always the same at this time of year when it comes to keeping fit and healthy.

Peoples thoughts are elsewhere, engrossed in Christmas wish-lists, wrapping up the year's work schedule and enjoying themselves as they catch up with friends and family.

That's totally understandable, but I do still hear far too many excuses around me for why people have let their exercise and healthy eating plans slide in recent weeks:

"Christmas is nearly here, there's too much to do!"
"It's too cold and dark at the moment. I'd rather be at home!"

Let's face it, the weather here in the UK never changes. It's not like it's the first time you've experienced cold weather!

Most people I ask about fitness at this time of year say the same thing again and again...

"I'll get started in January"

FINE - have it your way. Do what you like people.

But FIRST think about your current choices:

1. Remain frumpy this Christmas, tired, overweight, bloated, miserable, depressed at how you look, embarassed, frustrated, unable to fit into your favourite clothes, angry at not having taken action sooner, worried about family and friends commenting on how 'you've been living well' - i.e. - gained weight!

OR

2. Start some exercise - even 5 minutes a day to clear the cobwebs, clear up some of your bad eating habits, ditch the things you don't really need in your diet, cut down a bit on your drinking, start to feel more energetic, less tired, more confident, stronger, with less aches and pain, sleep better and feel ready to take Christmas head-on, without worrying about gaining even more weight!

If you decide to carry on regardless, and choose option 1 - fair enough.

But think on...

Don't go boring your partner, friends and colleagues with the same old lines:

"I wish I could lose weight"
"I hate my belly"
"I feel uncomfortable/flabby/bloated"
"I can't find anything that fits"
"I feel fat"
"I'm so tired"

Face it - it's your own fault - ALL of it!

Remember: you have a choice - the easy, tired, bloated, fat route or the healthier, harder but far more rewarding route.

Choosing option 1 will cause you to pick up colds, flu and any other bug or virus that happens to be doing the rounds this festive season. The stuff you put in your mouth will determine your fate and the strength of your immune system.

Choose Option 2, and come January, instead of feeling lousy and bloated, you may well be hearing people around you telling you that you look GREAT, MORE ENERGETIC, FITTER, HEALTHIER... YOUNGER!

The average person will gain 11 POUNDS of useless space-consuming fat between the end of November and Christmas day.

And as you well know, it takes far longer than that to lose!

So do yourself a HUGE favour RIGHT NOW and start taking action.

MOVE MORE
THINK ABOUT WHAT YOU EAT
CUT DOWN ON THE DRINK
GET MORE SLEEP
LOOK BETTER!