Denoris - The Pop-up Gym: How to Keep Fit Wherever You Are

Dedication

To my mum and dad, for allowing me to make my own choices.

Published 2014 by Bloomsbury Publishing Plc,
50 Bedford Square, London WC1B 3DP

www.bloomsbury.com

Bloomsbury is a trade mark of Bloomsbury Publishing Plc

This electronic edition published in 2014 by Bloomsbury Publishing Plc

Copyright 2014 text by Jon Denoris
Copyright 2014 photographs Gerard Brown
Copyright 2014 photographs is held by the individual photographers see credits on page 192

The right of Jon Denoris to be identified as the author of this work has been asserted by him in accordance with the Copyright, Designs and Patents Act 1988.

ISBN (print) 978-1-4081-9632-8
ISBN (epub) 978-1-4729-0059-3

All rights reserved
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Dr Davey, President of The British Medical Association, 1907

Professor Dame Sally Davies, Chief Medical Officer, 2011

Albert Einstein

The day I met Jon was fate destiny I noticed Club 51 as I pulled over on Cavendish Street to take a call. I Googled him to find out some more details and the rest is history. That was over three years ago and I have honestly never looked back.

Jon really is the whole package and his holistic approach to fitness, combining restoration, nutrition and movement together means he takes into account all different elements of fitness, inclusive of your ideas. My passion for an organic lifestyle and his knowledge has led to countless chats about the benefits of Omega 3 oils, coconut oil and much more. His approach is all about simplifying things to create and maintain a long-lasting healthy lifestyle.

With his background in psychology and behaviour change, Jon understands how to help people in the public eye deal with the pressures that go with this type of life while his targeted approach is perfect for busy people. Jon is not just one of the best fitness trainers I have ever had but also the best educator and motivator to make sure you get the best out of your body. There are so many times he has pushed me beyond limits I didnt even realise I could reach with my fitness.

The Pop-up Gym will inspire you to get up and train anywhere, whether its at home or on the go and is perfect for busy people who dont have a lot of time to go into a gym and train regularly. Thanks to Jon, I am the fittest I have ever been and his book is essential reading to anyone who wants to achieve the same.

Im going to show you how you can become fitter and healthier with a minimum of fuss. You wont have to go to a gym, you wont have to spend a lot of money on equipment, and this wont take up a lot of your time. In fact, the whole fitness programme I have devised has been designed with busy people in mind. Does all this sound too good to be true? It is anything but that.

Ive always been mad about fitness. As a teenager I was obsessed with sports and fitness of all kinds and tried any fitness routine I could find, I travelled two hours each way to learn Kung Fu (even though the teacher didnt say a word to me for the first year). I read every magazine, and experimented with different diets.

Id spend hours watching and copying my dad do his workout with chest expanders: he used anything he could get hold of from around the house and was a fan of all the old bodybuilders and physical culturists. He told me stories of growing up in Africa, where he would use elephant tusks to train with because thats all they had (I still believe him!). The original Pop-up Gym!!

In more recent years, I have been lucky enough to coach some of the most successful and powerful people from the worlds of business, politics, sport and entertainment, and it is through this work that my idea of The Pop-up Gym was born.

This particular group of clients share more in common than you would think. Results driven, time poor and often managing multiple diaries across multiple time zones, they cant afford to waste any effort. Whether in a confined space, on the set of a movie, or in their hotel room, I required a creative approach to exercise, flexible, without the use of sophisticated gym equipment yet ruthlessly effective. The result of this is the Pop-up Gym.

My exercises and routines will improve your physical and mental shape. In particular, functional strength, cardiovascular health and whole body flexibility, will all noticeably improve. All common areas of fitness which new clients tell me they have lost.

Performing these exercises will make you less susceptible to back strain, and less likely to have problems with the key postural muscles of your lower body. Finally, the exercises will develop the bodys core strength, and help to strip away fat around the middle. In so doing they will lead to significant, but safe, weight loss. In short, the exercises are holistic, for they strengthen the entire body.

After only six weeks of practising these exercises you will experience a visible improvement in your overall shape and a noticeable difference in your body composition and flexibility. Functional movements such as lifting bags and luggage, climbing stairs or stretching down will start to feel easier.

Three months later you will feel as if you have a new body. In a sense you will. So these exercises have a real, practical, everyday value, as well as enabling you, the exerciser to lose weight (body fat) and look better.

Some of my exercises draw inspiration from the Victorian ideals of physical culture. Others have been specially developed more recently, and all have been develop to work together in my plan. What they all have in common especially the exercise routines is that they are backed by the latest sports science. As a sports scientist with my own gym, and with more than 20,000 hours experience of helping clients to get fit, I have had plenty of opportunity to experiment and know what works and what doesnt. Some of my older clients have made tremendous strides in their health and fitness by performing these exercises. I have graded the exercises and the routines, so that anyone embarking on them for the first time will be able to progress through them at their own pace.