Helen Mirren’s love of the Canadian Air Force’s workout is no secret. The progressive XBX routine, which lasts about 12 minutes, was created in the 1950s by Bill Orban to help women work all muscle groups in a short space of time, no matter where they were. This, of course, makes it perfect for anyone with a busy life.
‘I’m a big believer in the Canadian Air Force women’s exercise regime,’ Dame Helen, 81, has said. ‘It’s an exercise regime that starts from very low and easy, then if you follow it through can become quite difficult. I’ve never gotten past the second level, but it’s a nice little exercise programme.’
But there’s a caveat for anyone hoping to amp up their fitness by doing the workout occasionally. Dame Helen has said that while the exercise ‘isn’t extreme’, she adds: ‘You need to do it every day.’ It’s this consistency that’s the secret to the actor’s success, says celebrity trainer and founder of @1stclassbootcamp luxury fitness retreats Tom Brown.
‘I’m the biggest believer in consistency,’ he says. ‘You can have the best training programme and nutrition plan in the world, but if you only execute it for a short period of time, you’re unlikely to see real, lasting transformation.
‘For me, consistency will always beat short bursts of perfection. The people I see achieve the best results aren’t necessarily the ones training the hardest or following the most extreme approach – they’re the ones who keep showing up, week after week, month after month.
‘A huge part of that is creating routine and structure. You want to build day-to-day habits that feel realistic and sustainable within your lifestyle. Over time, those habits stop feeling like things you have to consciously think about – they simply become part of who you are and what you do.
‘Consistently showing up for yourself builds discipline, resilience and self-confidence – you prove to yourself that you can follow through, even on the days when motivation isn’t there. Over time, those daily habits create a sense of structure and control, and looking after your physical health simply becomes part of who you are and what you do.’
As we get older, Tom adds, our training needs to evolve. ‘But the fundamentals remain the same,’ he says. ‘Move your body, prioritise your health, create structure and keep showing up. I always tell my clients: don’t focus on being perfect, focus on being consistent. A good routine you can sustain will beat the “perfect” approach you can’t, every single time.’