James Duigan, author of clean and lean for life the cookbook and founder of the Bodyism method, shares his holistic approach to life.
The most important thing you can do for your health is really quite simple, says celebrity fitness expert James Duigan. “Recognise and understand that you deserve a happy and healthy life.” For change to occur in your body, your mind needs to commit first. “Always be kind to yourself.”
Ten years ago, Australia-born Duigan decided to spread his Clean and Lean philosophy. His aim is simple: empower men and women from all walks of life to realise their physical and mental potential. “Our bodies want to be lean, light, strong and energised,” he explains.
James Duigan, who has trained and inspired a number of celebrities, including Game of Thrones star Emilia Clarke, supermodel and businesswoman Elle Macpherson, actor Hugh Grant, Victoria’s Secret model Rosie Huntington-Whiteley and model Lara Stone, was in South Africa recently to promote his new book, Clean and Lean For Life The Cookbook.
While he has been empowering those around him for 10 years, his own health journey started in childhood. He shares that, when he was a child, he had considerable behavioural problems. “I was an absolute nightmare for my parents. I couldn’t sit still during the day and I slept poorly at night. Eventually my parents took me to the doctor. He assessed me and decided that the best course of action was to have me put on sedatives during the day, and a tranquiliser in order to improve my sleep at night.”
Fortunately for him, his parents didn’t fully agree with this approach. “They took me to a naturopath instead. He suggested that they take me off sugar for a week or two and see how that would go.”
Duigan says that, within three days, he was a normal child. “I was functioning properly during the day and sleeping at night; by the end of the week, I had never been better.” For James Duigan, that was the start of his journey to understanding how food works with (or in some cases, against) your body.
“The really sad truth is that people don’t believe that they deserve to have a happy and healthy life. They have been telling themselves that they are not worthy for a long, long time,” he explains. “My job is to remind them that they are, and that any transformation that happens in your body starts with your mind. When you feel deserving, you don’t have self-sabotaging behaviours.”
James Duigan believes many people don’t know they are sick, simply because they have never been healthy. “They feel it is normal to wake up exhausted, bloated and moody.”
He speaks from experience, and knows the effect of our emotions on our wellness (and weight, for that matter). James Duigan lost his father to cancer in 2013. During his battle with the disease, he ate to keep his weight up and, because he didn’t want to eat alone, James Duigan ate with him, putting on 10kg in the process. This was compounded by James Duigan’s own emotional state. His dad had managed to challenge his cancer through emotional support and lifestyle changes. He had told James Duigan that he felt he could beat his disease with his son’s support and guidance. After his dad passed away, James Duigan felt he had let him down. “I wanted to save him and I couldn’t, and I was just racked with shame and guilt.”
Imagine. Here is a man who has dedicated his life to nutrition and wellness, and he was unable to help himself. It was his wife, Chrissy, who eventually told him he needed to let go of his guilt. “I really worked at it.” It wasn’t something that happened overnight. “I worked at it every day. It was affirmation and being disciplined with my thoughts. It’s really easy to get into a spiral with your thoughts, and I just thought, enough.”
When James Duigan says you deserve to be happy in your body, he truly means it. “You can control your thoughts, and then thinking these good things and being vigilant with them, you just start to feel better generally.”
He adds: “We know what doesn’t work. Chemicals, sugar and too much flour don’t work. Fresh vegetables and great sources of protein do work, and we know this.” Everyone is different; we all have our own unique make-up. Being healthy is about listening to what our bodies are telling us.
James Duigan explains that, within knowing what works and what doesn’t work in general, you need to find what works for you personally. “Food doesn’t affect everyone the same way. Listen to your body.”
The same goes for exercise. His philosophy is about moving every day. “If an exercise class sound crazy, it is crazy.” He adds: “If you have the ability to move, be grateful, as not everyone can.” He promotes stretching, lunges and a form of power yoga to get the mind and body moving.
Work out like a Victoria’s Secret supermodel
- Hip extensions (double): Lie on a yoga mat with your knees up, your heels on the floor and your toes pointing up, arms to the side of your body. Lift your hips into the air; lower close to the ground, before lifting up again. Repeat 20 times.
- Hip extensions (single): As before, but this time, extend your right leg. Lift your hips into the air, before lowering close to the ground. Repeat 15 times. Then swap legs.
- Superperson extensions 1: Start on your hands and knees. Stretch out your right arm and left leg. Make sure your thumb is up as you extend your arm. Repeat 10 times on each side.
- Superperson extensions 2: The same as above, but this time, bring your elbow and knee in, before stretching out again. Repeat 10 times on each side.
- Plank: Lie flat. Lift yourself onto your elbows (palms facing up) and your toes, making sure your body is straight and aligned. Hold for 60 seconds.
- Side plank: Lie on your side, resting on your elbow (palm up). Lift your body up and down. Repeat 20 times. Swap sides.
- Yoga stretches: Breathing in, lift into a downward dog pose (hands and feet on the ground, bottom in the air). Breathing out, push through into the plank pose, ending in cobra (from the plank position, straighten your arms and arch your back, opening up your chest).
- Disco lunges: Step into a lunge and stay there. Bring your arms into a Y shape, with your thumbs up. Push up with your front leg and return to the start position. Repeat 15 times on each leg.
- Flamingo lunges: Stand up straight with abs tight, shoulders back and hands on your hips. Inhale as you take a large step forward with your right foot, lowering your left knee until it is about an inch from the floor, while keeping your weight on your right heel. Do not allow your right knee to go past your toes. Exhale as you press through your right heel to bring your left leg forward, standing up straight on your right foot with your left knee up in line with your hips, knee bent. Hold for a count of two, and step forward with your left foot. Repeat 15 times on each side.
Do as many sets as you have time for.
“The Super Green Smoothie is perfect as a quick breakfast or straight after training in the morning. It’s packed full of protein, antioxidants, super-greens and fat-burning spices.”
James Duigan’s philosophy on:
Sugar: “The message is getting out there and people are starting to understand the damaging effect sugar is having on them. It is clear to see that, as a result of sugar, we are only getting sicker and more overweight. It is highly addictive and, worse, it is in everything. However, people don’t respond well to being preached to – you have to inspire them in order for them to make the necessary change.”
Red meat: “I believe red meat is necessary for some people, like me. I need to eat red meat, others don’t, and even though I need it, I eat it in moderation and always grass-fed meat that is ethically raised, so no antibiotics or hormones. It’s really important to eat good-quality food, and meat is no different. I recommend always eating more vegetables than meat.”
Banting: “I am not an expert on the Banting diet, although I have read what Professor Tim Noakes has had to say and I think there is some merit in his thinking. However, what I have heard from people who are on this diet tells me there is a huge gap in how people are interpreting what he is saying and applying the diet. They are loading up with lots of fat and red meat, and this approach is not sustainable for good health in the long term, although it may bring short-term weight-loss benefits.”
Social media: “Don’t take health advice from Instagram. Not only do I worry about the poor advice being given by people who are not qualified, often ruthless self-promoters; there is a complete lack of accountability. So while a journalist with a reputable media house or a health practitioner can be held to account for the comments or advice they give on social media, there are thousands handing out damaging advice without any consequences at all. Some are even sponsored by companies or are paid to post. It’s crazy that these people can make any claims – with zero accountability. Wellness online is the new Wild West – it’s pretty dangerous out there, so be careful. Question everything.”
Super Green Smoothie:
You will need:
½ glass organic rice milk
½ glass filtered water
½ scoop vanilla protein
1 Tsp flaxseed
1 Tsp hemp seeds
1 Tsp maca powder
1 Tsp baobab
1 Tsp cinnamon
½ organic avocado
1 stick organic celery
Large handful raw organic spinach
Small handful organic blueberries
Small handful fresh mint leaves
4-5 ice cubes
Optional additions:
½ organic banana
½ organic apple
1 Tsp chia seeds (best to leave to soak)
1 Tsp raw organic coconut oil
Blend all ingredients together for 30 seconds and serve immediately.
James Duigan visited South Africa recently and was hosted by Longevity at Hyde Park Corner Shopping Center in Sandton, South Africa and Exclusive Books. His book, Eat Clean and Lean for Life is on sale at Exclusive Books or you can order it on Amazon.