The Lazy Girl’s Smart Guide To Keeping Fit In 2018 by Roger Frampton

Roger Frampton for THE FASHIONISTO ph Jason Harry

As a younger version of myself I spent a lot of time in the gym, however as the years pass you pick up niggles. Keeping flexible, healthy and toned as one can be :) is still though just as important to me.

Its often the case after travelling, studio setup, shoot, studio take down and more travel, I'm not feeling as flexible.. this shows up in my own Yoga sessions, depending on my schedule I end up less flexible and my body feeling quite tight, which can take a few Yoga sessions to workout.

Maybe as we start a new year a fresh approach is required?

Roger has been working on his brand for some time, below is a great feature just out with British VOGUE, try and incorporate the parts that work for you into your day.

Wishing you all a more flexible and healthy year ahead... J

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The Lazy Girl’s Smart Guide To Keeping Fit In 2018

At the start of a new year it’s easy to conjure up the desire to make positive changes to your health and fitness, but generating the motivation to see those changes through is significantly harder. We asked model and trainer Roger Frampton – whose TEDx Talk "Why Sitting Down Destroys You" incidentally has approximately two million views on YouTube – for his tips on making the maximum difference with minimal effort.

Stand instead of sit

We have around 300 joints and 800 muscles in our bodies and sitting on a chair repeatedly freezes our spine in a flexed position. Think of the stereotypical posture of an elderly person. That’s what we’re moving towards, faster than a Japanese bullet train. However, we can make conscious and informed choices to stand up on the train, have a walking meeting or even stand in the pub on a Friday night. So instead of hunting for a seat like a dog fixated on a bone, take the higher ground... literally.

Squat like a three-year-old

Do you think when young children sit in squats, that they’re exercising? In fact, the squat is the innate resting position for the human being. Unfortunately at around the age of four, you were introduced to a new resting position - the chair. One of the unfortunate consequences of this is that we lose our ability to sit in a squat. The squat not only keeps our hips flexible but also lines up our digestive system for bowel movements. One of the best things you can do to make certain you’re not getting your hips replaced in a few years is to get your squat back. This requires spending three minutes a day sitting in the squat position. Heels must be in contact with the floor, feet facing forwards and your knees should be wider apart than your feet. Also, it’s easier with a wedge under your heels (Louboutins, anybody?) so you can start in heels and work your way down to bare feet.

Discover a free outdoor gym

By the age of 75, two thirds of us will be suffering from a chronic illness and may be reliant on pharmaceutical drugs to keep us alive. However, some of these are preventable and London is full of free outdoor gyms - although they are not always that easy to find. Some have pull-up bars that you can hang on, parallel bars where you can test out your inner Olympian, and an array of random things to jump over and swing across. Some of my favourites are tucked away in Primrose Hill, Kennington and Maida Vale. Why not go on a Sunday adventure with a friend and see how long you can hang for? If they can train outdoors in Russia, we can certainly do it here.

Engage in bed play

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Here’s a fact for you, repeated sedentary behaviour blocks fat-burning enzymes, stopping you from losing excess weight easily. The best things about beds are they are super comfortable, easily accessible and when you travel you’ll most likely have access to one too - unless you’re at Glastonbury (but then you’ll get plenty of walking exercise in anyway). But back to beds. How about utilising the very thing you sleep on? We can use beds to stretch on. To use your bed to improve your leg flexibility, start by sitting on the middle of the bed with your feet as wide as they can go over the edges and hold. Imagine you’re going into the splits. Spend a few minutes every night trying out some stretches on the comfiest mat in the world.

Watch television

Are you planning to watch any television series this year? If so, where are you going to watch them? Slumped on a sofa, only later to complain about how terrible your posture has become. Repeated sofa slouching puts pressure on the same vertebrae, forcing your spine into a curved shape. This shrinks the space in which your lungs allow you to breathe so how about soaking up the benefits of floor stretches with the added bonus of reversing some of the tightness that you’ve picked up over the years, all whilst being distracted by your favourite show.

Try the following:

Sit cross-legged. This is the classic position most yoga classes start in and the one all kids innately adopt. Don’t forget to switch sides.

Pancake. Start seated on the floor, put your legs out in front of you and out as wide as you can. If you feel you’re falling backwards stack up some of your favourite books to make it easier.

Front lying. This one does exactly what it says on the tin. Lie on your front and prop yourself up on your elbows (think sphinx).

Visit Roger.coach for video tutorials on stretches that you can do anytime and anywhere.

Original Post Link : http://www.vogue.co.uk/article/lazy-girls-guide-to-fitness

Interested to find out more, buy/ read Roger Frampton's best selling book 

"The Flexible Body: Move better anywhere, anytime in 10 minutes a day"