Hello everyone, following is a brilliant guest post by the wonderful Kirsten De Bouter Shillam from Doodlelounge on her top tips for your health, fitness and inspiration.

For 20 years I have worked with people on a one to one basis as a personal trainer and coach and I would like to think that I have seen it all. Ok, perhaps not “all”, no-one sees all, but having worked with hundreds and hundreds of people, I learned to see clear trends of how we limit, destroy or reduce ourselves to the lowest common denominator. I saw how often the biggest obstacle standing in our way was, -you’ve guessed it-,… us! Even the most motivated or driven people were from time to time ruled by their doubts, their past or their inhibitions.

After a number of years working as a personal trainer I had figured out that getting healthy and fit had little to do with the body but everything to do with the stories we tell ourselves in our minds and the decisions we make. When I studied to become a coach the same fact struck me; we steer the ship, but more often than not we hand over the wheel or have little idea of where we are going.

After those 20 years had passed and the wind in my sails changed direction, I decided to write a book based on my experience of working with people. This book “The Body Bank” took 2 years to complete, but has attempted to sum up the lessons I learned from the people I was privileged enough to work with. I realised, bizarrely, that having worked in the wellbeing industry for such a long time, that I was not one of those who shouted “keep fit!”, “train hard!”, “stay young!” and who advocated cutting out dairy, running every morning, yoga poses at lunch breaks, detox every month, little red meat, no wine and absolutely no treats. Quite the contrary, I believe that results are long lasting when you work with your mind and body within the constrictions that life may pose on you. Everyone can have a healthier and more rewarding lifestyle, but it is essential that you pick out the bits that work for you and motivate you.

Here is a compilation of my top tips….

• Strict regimes never work, never ever. Set yourself up for success! People used to say to me that they were going to start losing weight, give up smoking, abandon chocolate, cut out alcohol and what’s more improve their self confidence, be positive and take on every opportunity that comes their way…. and all of that as from Monday…. Instead start with 1 or 2 things that you will stick to and you will be amazed by the energy you will get from making that a success. With that energy, you can attempt the next thing you may want to commit to.

• Eat regularly; have variety and balance in your diet. Food is the fuel for the tank that keeps your wonderful body and mind in great condition. Eat a good breakfast, stop and eat lunch and have your dinner well before 8pm if at all possible. Remember that sugar is your enemy, so take it easy with (simple) carbohydrates. Fats (good ones) are needed in your diet. Have protein in the way of fish, meat, pulses, eggs in your diet preferably with every meal. Enjoy your food, take time to eat it and don’t look upon it as “a plate of calories”. On days that you have more time, try out a new recipe or do some home cooking and get the family/friends around the table. Perhaps make an arrangement with yourself –however that best works for you- to eat healthily Mon-Fri, or to cut down on alcohol in the week, to have 2 chocolate treats a week only….  Make sure it is something that you can stick to though. Lastly, I don’t have to tell you that drinking water is essential. Try keeping a log one day noting down the water (or herbal teas, juices) you drink in comparison to the coffees/teas you have. Coffee and tea dehydrate, so you need to at least equate it with the same amount of fluid intake…preferably more for hydration!

• Keep your body and mind moving, the blood, oxygen and nutrients flowing, keep mobile and alive!
  The words “exercise”, “gym”, or “workout” can put people off and if you are not confident in those kinds of environments then I can totally understand why.  Having said that the human body was made to move and a stagnant or numb mind can hardly produce much good stuff. So keep moving in whichever way that suits you. You may like swimming, walking, cycling, an exercise class, rollerblading, dancing, martial arts…there is so much to chose from. The key here is to UNDER-promise and to OVER-deliver. This is how you do that: decide on an activity in the week that you can easily fit in, like going for a 30min swim and then do an activity over the weekend, again that you are 99% likely to do, like a 45 min bike ride (if that is your thing). In other words, you set a minimum. Anything that you do over and beyond that will feel like a great achievement and success.

• Get in the driver’s seat, believe in yourself and make a life plan.
  By knowing where you are going, you can never get lost, even if that means that your plans need adapting over time. Ask yourself: “What excites me?”, “What motivates me?”, “What would I do if nothing stood in my way?” You are the author of your own destiny so base your direction on the very things that light you up, give you energy and keep you developing. If others raise their eyebrows or if you end up going against the grain, then just remember that it’s your life to live and your life to give to whatever purpose that fulfils you!

Here! Here! I personally find myself often chastising myself for drinking too much, eating all that chocolate, crisps, not eating breakfast and especially for never doing any exercise…  But Im an all or nothing person so these tips are great for someone like me who needs to find a middle ground.  What about you?