John Lark, a personal trainer in Celbridge, Co.Kildare outlines how we can take lessons from the Obamas when it comes to health and fitness. You don’t have time….reallly? Read on…
When Michele Obama emerged from the aftermath of her Husband’s inauguration the world was heard muttering words of encouragement about the first lady’s physique.
In particular her toned arms were marvelled at and suddenly a wave of Internet and media followers c. 40-year-old age bracket were taking encouragement from her looks.
Reportedly she arises at 5.30am to train with her husband and a personal trainer three times a week. She trains and consumes a ‘clean diet’.
This is only matched by her husband who on his campaign trail awoke at 5.30 in the AM to workout at gyms that had been closed off to accommodate the Premier.
So what is ‘her secret’? What is separates her from the masses of women who struggle with ‘the bingo wings’ or ‘dinner lady arms?’
Of course the perks of the job come with all the trimmings of an in-house chef and personal trainer. However, do you think that her physique is the result of a magic bullet?
There are much deeper issues and lessons at play here and ones that can help you strive for greater achievements.
Take for instance the issue of consistency. No matter what, Obama trains three times a week. They make time. They find time.
For them 5.30 in the morning is the only time they can make. So be it. If the most powerful couple can find time to do this, do you think you can too?
Then there is the issue of public accountability. Do you think that the pressure of millions watching your every move is enough motivation to get you hit the gym rather than pulling your duvet over your eyes? Or what about the tin of biscuits that is regularly visited by your hands? A global audience would certainly scupper that visit.
Accountability is a hugely successful tool in fat loss. It makes celebrities work their backsides off to drop baby weight, help extras from Eastenders make fitness DVDs.
Making this work for you however is simple enough. Tell people about your plans. Tell your friends, family and co-workers. Tell them specifically about your plans.
I had an assessment this week with a female client and she rightly pointed out that the Irish are ‘negative’ in their comments.
She was dead right. I stated that the best way to respond to this would be to feed off this. Let it drive you to greater achievements (as a side note – she did awesome with a 10lb loss achieved with a steely determination to prove her group wrong).
When making yourself accountable step out of your comfort zone. Stick your neck out. Why not set up a weight loss blog on the Internet? It has driven some individuals to amazing losses in weight. Why? Because suddenly you are making yourself accountable to a global community.
Take home point –find your social support group / individual and check in with them frequently.
Then there is the issue of the nature of her training. Michele Obama did not get arms like that lifting the pink dumbbells for 2 sets of 30 repetitions or poodle on the cross trainer for 60 minutes counting the calorie dial.
To create a toned physique you need to step up to the heav(ier) forms of weight training. Swap the plastic dumbbells for chin ups, press ups, squats and Deadlifts and be prepared to lift heavy!
If you couple this with a clean diet rich in vegetables, fish, water and good fats you will literally watch your fat disappear to reveal toned slender muscles.
I was in the gym the other morning watching as some poor trainer was lambasted with comments such as“If walk at this speed then how many calories have I burned off” and “If I put this incline up, will I burn more calories”
In other words ‘have I worked off last night’s dessert yet?’
Stop concerning about the petty details. Get in the gym, remain consistent with your behaviours and your results will follow.
John Lark is a personal trainer in celbridge, co .kildare. His personal training company, Sphere Fitness can be found in Maynooth, Kildare
