Personal trainer Russell Bateman has been making waves in 2013 with The SBC Collective, a training regime created specifically with women in mind. He works with the cream of the crop of British catwalk models and also hosts a weekly class in London that we can vouch will leave you feeling the burn for days (in a good way!). As a man who knows how to get the best out of people, we asked Mr. Bateman for his top tips for promoting and maintaining a positive outlook to life in 2014…
Instagram / @russellsbc
‘Making peace with where you are at right now in your life is the first step to self-acceptance and making lasting changes. If you want to lose body fat, feel great, increase your energy level and improve your overall quality of life, then there are a list of lifestyle choices and changes you can make.
Remember that the more goals you make, the less likely you are to achieve them. You should really try to have a shot at everything on the list, but focus on your top three goals. You can always do more later in the year or add a new goal when you achieve one of your resolutions.
Lack of social support can increase stress and anxiety, which weaken your ability to stick to your goals. In order to succeed with your New Year’s Resolutions support from friends and family is key. If your friends draw you toward bad influences your first goal should be to get some new ones!
Once you’ve organised your goals, put them on your mirror or fridge or anywhere where you’ll be constantly reminded about them. You CAN always start over when you lose your focus. To begin and anew again and again…
Instagram / @russellsbc
1. Sleep more.
It's the key. Sleep is the one thing I ask girls about before they train with us. It's the primary time that the body recovers from exercise and it's also when you'll be rebuilding torn muscle tissues. Skip sleep or get less than adequate amounts and you’ll increase cortisol again - a hormone that suppresses physical activity and fat burning processes in the body. It will also increase hunger. If you can't sleep check your magnesium levels, as a deficiency could be to blame. So on nights where you’re staying in – go to bed at 10pm.
2. Eat the right way.
“If it doesn’t fly, swim or walk or it isn’t green, don't eat it." It’s better to say “I will have vegetables with my meal” instead of “I won’t have any carbs with any of my meals.” Plan a cheat meal for yourself at the end of the week! The elephant didn't move without a reward.
3. Have more sex.
It will boost your immunity and relieve stress. A female orgasm can more than double a woman's tolerance for pain because it’s an analgesic not an anaesthetic meaning it suppresses pain. That should have a beneficial effect on your training intensity!
4. Stay in the present moment.
That is being in ‘the now’ as much as you can. Make sure your breathing is full and deep. It’s the best detox possible. Anything can be a meditation (walking, yoga, cooking, sex, taking out the trash).
5. Mix up your workouts.
For your body and your brain. SBC workshops are perfect stimuli for that. Dancing is not a luxury it’s an imperative. Even if it’s when you’re alone in the morning before you start your day — it’s time for a morning dance!
6. Be in Nature as much as possible.
Throw away your television and read more. Spend less time on your phone and only answer your emails once a day. Limit social media like Instagram and Twitter. It's procrastinating and you get lost in a strange world based on peer pressure and competitive boasting. Hold eye contact during a conversation.
7. Love yourself unconditionally.
Or you can never love anyone else unconditionally. Judgment is so boring! Don’t judge! Take nothing (not even the stuff directed towards you) personally.
For more, check out thesbccollective.com.