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INTERESTS - KEEP FIT

Keep Fit

When Francois was in school and in the army he was a very capable athlete at cross country and long distance running.  He also played rugby and soccer in the army but whilst a very talented rubgy winger he disliked the sport and preferred soccer.  Unfortunately he was never very good at soccer as a player.

  Francois playing squash
Francois playing
squash

After leaving the army he did not exercise until he took up squash at about 28 and was trained by a local professional at a Local Authority Fitness Centre.  In 1976 to the amazement of everybody including his coach he entered the NAGLO championships being held in West Yorkshire and reached the final.  The person who he met in the final was his coach who won narrowly.

Through pressure of work and his alcoholic abuse after the age of 30, Francois rarely exercised, ate the wrong food and became obese weighing 120 kilos (18 stone 12 lbs).  In 2004 following the death of his mother, Francois changed his life style gave up alcohol and began exercising.  He realized that because of his competitive nature he needed to set limited goals so each year he set a weight and exercise goal.  From walking twice a week in the first year he has gradually increased his exercise to two hours each day six days a week.  His weight has been reduced by diet and exercise to 85 kilos (13 stone 5 lbs.)

Francois second from left (Before)
After

Having tried several exercise regimes and diets these are Frank,s golden rules for fitness that worked for him:

1. MOTIVATION.

Unless you have motivation you wont succeed, so it needs to be a new life style change, which is part of your life which you share with your partner and children and friends. I found many new friends at the local gym and a game i enjoyed playing (squash) worked for me. Sheryll and baby come with me every day to gym and we run together every Saturday.

2. FOOD.

You need to eat less food gradually to lose weight. Don't go on a crash diet, slowly cut down on alcohol if you drink and reduce portion size gradually. The other part of diet is more controversial "what to eat". Some obvious things are; eat lots of fruit and vegetables and fish and cut out all sugar and processed foods. All other rules are a matter of opinion and seem to change constantly based on the latest opinion or guru.

3. EXERCISE 

You need to have a regular time to exercise and stick to it like bathing, or eating, it must be a part of your routine you don't change. I find that for me i do something every day, but really the Sunday routine is just stretching. One very good rule is never waste your time using exercise machines. Machines stabilise your body to enable you to complete the exercise, so you get practically no benefit from your time and effort. Your body needs to be challenged by forcing it to stabilise naturally against a weight or motion, that is why the stability ball or half ball are used allot by myself to improve my inner core strength. If you can go to a Pilate's or Yoga class that is also great. As a former long distance runner, i found running slowly easy and noticed my shape never changed. When i changed to sprinting i got more shape. Now i sprint on the track daily and run on the road on a Saturday.

  Francois running on the track
Francois running
on the track

Here is Francois daily regime;

Prior to any gym work he completes a whole series of mat exercises to strengthen his core including, sit ups, push ups, pull ups and allot of exercise using the stability ball and half ball.   This is followed by visiting his gym where he rotates exercises of  free weights, running,, etc for 15 minutes five days a week, before playing an opponent at squash each day. On Saturday he runs on the road between 5 and 10 kilometre's. Sunday is rest day and he completes a reduced routine which stretches each muscle group. All his routines are changed once he finds them easy to do, so he challenges his body constantly.

Sheryll is his most important asset as she measures all his food and supervises its preparation.

 

 

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ABOUT THE AUTHOR

MARRIAGES
  Barbara May Gammons
  Catherine Ann Horkan
  Laurette Engela
  Sheryll Principe Navor

CHILDREN AND GRAND CHILDREN
  Simon Edward Harrison Jones
  Adam Francois Jones
  Ruth Francoise Jones
  Rachael Francoise Mackenzie
  Mark Francois Jones
  Jaunique Jones
  Ferdinand Napoleon Holland Mackenzie
  Winifried Francoise Annis Mackenzie
  Maria Selena Francoise Navor Jones

INTERESTS
  Literary Influences
  Film
  Collectables
  Keep Fit
  Music
  Football
     
     
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  LATEST NEWS

THE GIFT OF
OSIRIS WINS

My New book has won the
New Generation
Publishing Prize 2013

15 May 2013
Read more

THE GIFT OF OSIRIS

NOW AVAILABLE TO ORDER!
10 May 2013


The Gift of Osiris has been released and is available to download online or in paperback.
Order yours today!
Read more
FRANCOIS ON THE RADIO
AUTHOR INTERVIEWED ON THE RADIO

12 July 2010
Click here to listen to the interview
     
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