Personal trainer and lifestyle coach John Xuereb is adamant that one should put health a number one priority in life. He tells Stephanie Fsadni that, unfortunately, this is most often not the case and that is why Malta has a high rate of obesity.

Making health and fitness a goal for life requires long-term commitment but the benefits far outweigh the effort, says personal trainer and lifestyle coach John Xuereb. And the benefits go beyond physical well-being, but also affect self-esteem and happiness.

Taking such a stance is necessary to defeat the obesity epidemic which is plaguing the world and Malta too.

Xuereb attributes this problem to the culture, lack of education and lack of understanding about the consequences of unhealthy lifestyles.

“We have been raised not to be proactive but more reactive to the circumstances that surround us. This doesn’t just pertain to health and wellness but to everything!” he says.

As examples, he refers to the many who do not go to the dentist until they have a tooth ache; those who don’t take their car to the mechanic until the service light goes on; and the fact that most people take their life for granted and don’t start to take a serious look at it until they are confronted with a specific crisis.

“It isn’t until we are confronted with a heart attack or diabetes or any affliction that leaves our life hanging in the balance that we start to take stock of our life… and it is then that we look more seriously at getting the help we need,” Xuereb claims.

He says that many people put a lot of effort into making themselves look good, including by being their best at the workplace or by being great mothers, but don’t attach the same importance to being healthy. Instilling the need to change these people’s lifestyle can thus be a challenge.

“One has to first educate them on the importance or relevance of having a healthy lifestyle. A healthy mind, a healthy outlook on themselves, a healthy respect and love of oneself... All these have to be at the forefront of all this. If that is not there, then the likelihood that they will see the importance of having a healthy lifestyle becomes an arduous task.”

Health, however, should be the most important commitment in one’s life.

“After all, we are talking about one’s very own life. In reality, it’s less of a commitment than it is to go to work from 9 to 5 every single day. It takes more effort and energy to wake up and go to work every day than it does to be committed to one’s own health.”

When such commitment becomes routine, it’s seen as part and parcel of daily life. Xuereb compares this to brushing one’s teeth. One learns to brush his teeth from a very young age and by repeating the act and understanding its importance, it becomes habitual and then a valued lesson, which in turn becomes part of one’s lifestyle.

“Who does not brush their teeth today? We all follow this daily routine without even considering it as a commitment but rather just a part of our life.”

“Is it difficult? Well I guess that’s about perspective. But if you value your life and you want to age gracefully with energy and confidence and strength, a positive attitude and a good feeling overall, then anything you have to do to get that feeling cannot be really all that difficult.

It takes more effort and energy to wake up and go to work every day than it does to be committed to one’s own health

“As they say, ‘the end justifies the means’, so the effort itself becomes tolerable and, in most cases, enjoyable, especially when the benefits supersede all the effort one puts in,” he enthuses.

After shedding that excess fat, one may reach what is called the ‘plateau’ phase and find it difficult to continue that nutrition and exercise regime for life. Xuereb explains that, first of all, one needs to understand that one needs to lose fat not weight.

“When people diet they usually only lose water and muscle – this is why they get lighter and lose weight, but they also get flabby and softer – and not fat. Losing fat makes you healthy while losing weight from muscle and water makes you unhealthy.

“As you lose muscle you lose energy, strength and become weaker at fighting illnesses among a host of other issues. Once you effectively learn how to lose fat, you turn your body into the machine it was born to be.

“By living a life of dieting and trying to lose weight and going on these vicious up-and-down crazy diets, we remove our bodies’ ability to effectively burn off calories. And when our body shuts off (metabolism), we are in trouble because our bodies become unresponsive at being efficient and the outcome is a degrading life with many health issues.”

Being healthy means fewer diseases and illnesses, a reduction in the dependency on medication, hospitals and institutions.

Therefore it means being more in control of oneself, more self-empowerment and “being the author of one’s own future”.

Xuereb also describes this healthiness as a “gift” for image-conscious people.

“The more healthy we are, the less fat we have to lose, which means the better we look and the more satisfying is our reflection in the mirror. This ties in nicely with confidence and self-esteem… so there is no downside to health!

“There is only an upside, which is positive all the way, and that is what we want… positive, energetic, happy people.”

Women may be especially conscious about their image but many only get active before the summer months, just to get in shape for the summer season. Such women most often get caught in a vicious cycle which has them constantly on and off diets and “ultimately, getting fatter year-by-year”.

“Most women will spend their life dieting to attain that look, but few will accomplish their goals,” Xuereb points out.

“Not to mention the fact that they will spend huge amounts of money on every kind of product, pill or diet known to man to try to change their look. Yet, after all that effort and money, are they not still worse off than ever before?”

Moreover, he refers to women who continuously search for quick solutions, all the while watching their bodies and health deteriorate and, most importantly, their “confidence evaporating”.

“I tell such people to wake up and get educated. Because with proper education, everyone’s chance at success is greater. If you want to look good in the summer, then start a healthy lifestyle today.”

Motivation is very important as the path to health and feeling and looking good may appear long and winding and results may be hard to come by.

“Motivation for each person is different and everyone has different reasons for embarking on a lifestyle change. What I find motivates people the most is just being able to feel great every morning when they wake up, feeling better than the day before, feeling full of energy with a zest for life…”

He gives the following example to show that it always takes patience to achieve goals.

“If a farmer plants a field of corn, he does not expect to see the corn grow the next day but he knows that in time the corn will grow. Isn’t that motivating? One must understand that a positive effort will always pay positive dividends, always!”

Asked what he would tell those who have been tinkering about trying to change their lifestyle but have not had the courage to take the plunge, he says:

“I would tell them to look into the mirror especially if they have decided long ago that the mirror only reflects back negative things. Take a hard look at yourself and ask a few questions:

• Do you like the way you look?

• Do you like the way you feel?

• Do you have energy?

• Are you worse in weight, confidence, energy, strength, pain, now than you were 10 years ago?

• Have you tried everything and all things and are worse for trying?

• And, most importantly, do you love yourself the way you are or would you love yourself more if what you saw looking back in the mirror looked different?

“If ultimately, they say ‘I want to feel great, be happy, want to see myself positive, I want to see myself as strong and worthwhile and valued’, then that is the motivation they need to seek the education that will help lead them into a whole new future when it comes to their confidence or self-esteem, their image and health.”

A few simple tips

• Be active daily either by just going for a walk or even sitting in a chair and shadowboxing.

• Get in front of the mirror on a daily basis and spend five minutes telling yourself that you are great, that you're worthwhile and, most importantly, that you can and will accomplish anything you set your mind to do!

• Success starts in the mind so once you convince yourself of this, taking that first step out the door on that walk becomes an easy step!

For more information, visit www.johnfxuereb.com or the John F. Xuereb Facebook page, send an e-mail to john@johnfxuereb.com, or call 21 422 422.

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