Author

Stephen Morrison

Mission Possible

In my previous blog post, I shared a great COVID-19 update from Vitality, so it is only fair that I share an update on how I am progressing.

I have been a bit down on myself of late , looking at my weight and the self imposed pressure I’ve placed upon myself and motivation was, for too long, missing.

Thankfully, words from Professor Greg Whyte (he’s on my bookshelf) came back to inspire me.

I’ve been so frightened of failure and its inevitability that I’ve forgotten that while some things are outwith my control, the ability to improve my health lies within me.

My confidence and a level of consistency have gradually returned and while I haven’t really made much use of the Vitality Rewards (although I have just activated my Peloton membership now that I am feeling a little bit fitter), I have made some progress.

I can do this. This is Mission Possible.

To Measure is to Know

If you have ever read my first blog for the British Medical Journal, you’ll recognise that I fare better when I measure my baseline and my progress. A scale is good, but with me undertaking more strength and cardio work (more on that in a wee bit) it doesn’t provide a full picture.

Thankfully Vitality have once again responded to the COVOD-19 crisis with a welcome move.

For £12.50 (free to Vitality Health members), partner provider Bluecrest will send me out a pack to undertake some home measurements, including a blood sample, while I will have a video call with a Vitality Nurse in two weeks.

I also have a blood pressure monitor at home and having spent the last seven weeks at home as a family, I am conscious of the risk factors of high blood pressure and part of my efforts to move more and eat more healthily is driven by my desire to address this marker, especially during this COVID=10 period.

However, to get started and to keep myself accountable, I am publishing my current measurements. I am hoping to see some progress over the next few months and I’ll update monthly.

Mission Possible Stats

	04/05/2020	01/06/2020	20/07/20	31/08/2020
Weight (lbs)	282.8
Skeletal Muscle Mass	95.9
Blood Pressure	134/87
Chest (cms)	128
Bicep	35.5
Waist	142
Thigh	65
Calf	45

Put the Kettle(bell) on

If not yet using the Peloton and Jessica Ennis-Hill apps from Vitality, what have I been doing to stay active and get fit?

Teresa and I have rediscovered our love for swinging. No, you filthy animals, not that type of swinging. It’s swinging kettlebells.

There’s something about swinging a heavy weight between your legs, thrusting your hips forward (again with your dirty mind) and generally lifting, pressing and pulling a kettlebell that I don’t seem to feel with a barbell. A good routine helps and Teresa and I now swear by Bodyfit by Amy videos on YouTube. They are short (although I need to add five minutes to earn Vitality points) challenging and over the past few weeks, we’ve both seen progress.

I’ve moved from an 8kg kettlebell to a 10kg and I reckon I’ll soon need to move up or use a heavier weight for swings and squats. Teresa is moving much better, is looking more toned and we are both having fun training with each other.

However, I have always enjoyed a class atmosphere, so when given the opportunity to train with celebrated trainer and blogger Elle Linton via Zoom, I decided to give it a bash (literally, as I hurled my kettlebell to the floor during warm-up).

Image by Anna Rach Photography

On Tuesdays at 7.15pm (see here for her full schedule) she delivers a 30 minute kettlebell interval session suitable for all levels. Using Zoom (for now, as I have a cunning plan for her), she is able to watch us and guide us just like in a pre-COVID-19 class.

At only £3.50 it is excellent value and adds a little variety to my workouts.

One of the things that I want to do more of is support small businesses during this period of lockdown and social distancing and while YouTube is a great resource, the personal touch of a live trainer adds value and does help, with me at least, with consistency (you cannot be accountable to a video).

I will be supporting Personal Trainers and eventually Yoga instructors in my own area, but Tuesday nights with Elle will become a fixture. Elle is knowledgeable, encouraging and a fun trainer to work with and if you want to book a session with her, I would highly recommend it. Feel free to join me this Tuesday (although numbers are limited).

With Kettlebells now seemingly a tradable commodity and worth more than oil, a milk carton is a hand alternative if you don’t have a kettlebell or, if you fancy something different, look through Elle’s schedule for a class that suits you.

All the Ladies…

With Amy, Elle, Peloton and Teresa (and maybe soon Jessica), I am confident of seeing some good progress over the next few months. I just need to be consistent and keep enjoying what I am doing and believing in Mission Possible.

Please note: This is neither a sponsored post nor does it contain affiliate links. However, in a few months I will be posting on a new social media platform that myself and others have been developing for a few years. On it, you can directly tip any of my posts that you enjoy and you can even get rewards for engaging with me while we ALL share in the ad revenue generated by US on the platform.

May 4, 2020 0 comment

Health Rewards

Vitality Responds to COVID19 with New Rewards

written by Stephen Morrison

It has been a week since being sent home from work for being in a COVID19 vulnerable group and on day one, I made a series of declarations. None involved Jason Momoa.

I would use the time to get fit and to write more blogs; I would complete some odd jobs around the house; I would be a better partner and step-father and I would make each day count.

What I did not do was make a plan, decide how I would accomplish all the above and most importantly, I was not confident that I could achieve any of the above.

What I did do was watch a season of “See” starring the fabulous Jason Momoa and develop an addiction for Brooklyn Nine-Nine on Netflix (I am going to watch Season 6 with wee Jack, so that has one positive outcome). I did manage to build a study desk (who actually builds these in the time suggested in the instructions) for wee Jack but any praise for that was countered by me rediscovering my love for chocolate in all of its forms.

Here’s a picture of Jason Momoa as regardless of your gender or sexual orientation, life is better with Jason Momoa.

Currently, I am the polar opposite of Mr Momoa but hopefully all that will change with the help of Health Rewards and Vitality who just tonight released news of how they intend to support members during this period of uncertainty and fear.

One of my lesser fears was that I would not achieve my Vitality Gold Status. Not only because my steps had reduced considerably, but because I would not be able to increase my Vitality Points via Health Reviews, gym visits and attendance at Weight Watchers due to COVID19.

With Vitality having made some questionable decisions over the past year in regards to member rewards, I will be honest and admit that I was not confident of them taking any significant action.

However, they have proved me wrong and have announced a range of new and temporary @home rewards and partners and a member status update that has not only erased my fears about my policy but also given me the basis of a plan to get fit and to also be a better partner and step-father.

Vitality New Rewards

Firstly, they have decided to support any members, such as myself, who are due to renew their policy in the immediate future with a guarantee of honoring whatever status level is higher between the current status and last year’s status. My Gold level is guaranteed!

Which does not mean that I will not try to earn Vitality Points, as Vitality have created some frankly brilliant ways for members to attain points and have added some impressive rewards.

Every Vitality Life and Health member will have access to 120 days of the OnePeloton App (with a RRP of £12.99 per month) and will be able to participate in both live and on-demand classes, including yoga, running, strength training, stretching, bodyweight cardio cardio and and cycling. There is no need for one of the Peloton bikes that we publicly mock and secretly crave and instead, a mat will do.

If one new fitness app is not enough, Vitality have made keeping fit and attaining Mr Momoa’s physique while you #stayhome even easier.

For members will also be able to use, for 12 months, the jennisfitness app (worth £9.99 per month) from Vitality Ambassador Dame Jessica Ennis-Hill and earn 5 pts each day towards the maximum 40 points per week for participating in one of her fun and accessible 20 minute workouts.

Points can also be earned during COVID19 by registering key health metrics at home as part of a home-based Vitality Healthcheck.

Part of my plan to improve my fitness is to measure my baseline figures and the Vitality Healthcheck provides a very detailed report.

To help Vitality Members monitor their activity levels, a 50% discount on key Garmin and Polar devices will be introduced. As the proud owner of a Garmin Fenix 6 Pro and a Garmin Scale, this is a great reward.

With the much debated cinema reward currently unavailable due to cinemas being closed, Vitality have responded with a superb alternative.

Members attaining 12 points in a week will be able to download a film each week from Rakuten TV while those managing to register the maximum 40 points each week will be able to view a second movie.

With the whole family socially distancing, we will at least have some movies that we can watch together, possibly featuring a certain Jason Momoa.

For Vitality Health members and those with Vitality Life policies of over £35.00 per month, Vitality are helping us to restock our fridges and cupboards with healthy food by offering a 25% discount at Waitrose during April, May and June.

With comprehensive cover that encourages and rewards an active lifestyle with a range of rewards including 50% discount at Runners Need, free Starbucks coffees, free Amazon Prime and up to 50% discount at leading gyms, Vitality has been a faithful friend to me. The announcement of Vitality’s new rewards have further enhanced it as a product.

These rewards and tools will become available from varying dates in April.

Join Vitality Today

As a Health Rewards Ambassador, I would love for you to join the Vitality Everyday Athlete Community and as an incentive, every new policy will receive a £75.00 voucher to use at Runners Need. With 50% discount on a pair of running shoes and 15% discount on clothing, it is a great opportunity to kit yourself out using your Vitality membership and to help you with your Government sanctioned daily bout of outside exercise.

Simply email the friendly and helpful team at Health Rewards on healthrewards@add.nocrm.io and they will contact you to discuss a Life or Health Policy that suits you and your family. Using this link does not cost you anything but it does provide me with an affiliate income that helps me to keep this blog going.

March 28, 2020 0 comment

Europe Travel

One Day In Lauterbrunnen Valley, Switzerland

written by Stephen Morrison

“Nooooo, not another walking holiday!!” exclaimed Daniel and Jack in unison when we revealed at the airport that Interlaken in the Swiss Bernese Oberland region was our holiday destination.

For, Teresa and I (and the boys when they actually get there) love active holidays and visiting this part of Switzerland had long been on our bucket list. So, when a combination of cheap flights from Edinburgh to Geneva via EasyJet and discounted accommodation via Travala.com (I paid and saved over £200 with this emerging and price beating booking platform on the Interlaken hotel!) presented themselves, we immediately started to plan our excursions from Interlaken.

Interlaken

In hindsight, our excellent mountainside side Dorin Hotel in Beatenberg was slightly too far out from Interlaken and our day trips did tend to start slightly later than we would have wished. Although it was possibly worth waking up to this view every day from our bedroom window

And for the opportunity to take the ferry on Lake Thun most days

That’s not to say that we didn’t pack a lot into our days with our adventures in Interlaken possibly worthy of a separate blog post. However, one day in particular stood out and even impressed the boys.

One Day In Lauterbrunnen

Nestled between the peaks of the Bernese Alps lies Lauterbrunnen Valley; gateway to the mountains of Schilthorn and Jungfraujoch but also home to one of the most scenic and wondrous family walks that we’ve ever experienced.

The three mile long and relatively flat Lauterbrunnen Valley walk starts as soon as you step off the train from Interlaken Ost in the centre of Lauterbrunnen and catch a glimpse of the stunning Staubbach Falls.

As you walk along the wide and tarmacked road , you soon notice an absence of cars and this is because this stretch of road is car free other than the occasional homeowner or delivery vehicle.

What you also notice are the imposing but majestic rock faces looking down upon you from both sides and the snow capped peaks in the distance.

As you approach the 300 foot high Staubbach Falls, its power and beauty is something to behold and yes, I did take about 30 pictures of it and those I share still don’t do it justice.

Once past the falls, the relatively gentle and flat(ish) walk continues past many of Lauterbrunnen Valley’s 72 waterfalls; past cows lazing in the sun, with their cowbells providing a relaxing and fitting soundtrack to the walk, and past to die for properties with their cute and amusing post boxes

And then the cable cars ascending from Stechelberg come into view and your journey into the clouds begins with the peak of Schilthorn the final destination (or so we thought).

Both the train to Lauterbrunnena and the Cable Car to Schilthorn are included in the cost of the Swiss Pass (it’s a must if travelling by train, ferry, bus or cable car in Switzerland) and children under 16 years of age travel for free with the accompanying Swiss Family Pass and the cable car to Schilthorn includes a few stops worth er, stopping at.

On the way down, that is, because we were advised that it is better to reach the peak in the morning when the clouds and crowds are at their lowest.

Schilthorn

With our later start and three mile walk that included dozens of stops for photographs, we arrived at the Schilthorn Station at around about 11.30am and the view, even with the clouds, was mesmerizing.

Eiger, Junfrau and Monch were all within sight and Mont Blanc in France was even visible to the south east. The vista was incredible and other than a few other tourists, it was for our eyes only.

Anyone who recognise that James Bond pun and the James Bond gun barrel might be interested to know that Schillthorn was the location of the inevitable Bond vs Bond villain clash at the latter’s base in the George Lazenby fronted “On Her Majesty’s Secret Service” and wow, even 50 years later, this fact isn’t forgotten. It serves as the theme on the viewing platform, in the revolving Piz Gloria restaurant and even in the toilets.

We hadn’t booked for the revolving restaurant and with travel groups descending upon tables, we were lucky to get a window facing table. Hungry after our walk, we ordered a few bowls of tasty fries. These were only around 8 Swiss Francs each which is very reasonable given that it is Switzerland and that we were a captive (thankfully not by Blofeld) audience and a round of drinks at a price worth paying for the experience.

One experience we did avoid was the highly recommended Thrill Walk at Birg station just below Schilthorn as it was enveloped with clouds and with time against us, we wanted to explore the charming mountain village of Murren and fit in another walk.

Murren

Murren offers several short (in Swiss terms) and accessible walks including the Flower Panorama but we are practical people and decided to forego the train and instead decided to walk along the ridge to Grutschalp, above the Lauterbrunnen Valley and down to Lauterbrunnen itself via another cable car (much to wee Jack’s displeasure- he hates cables cars).

This was another relatively gentle walk and at times the views were breathtaking, especially if you look behind you

But maybe it was because the earlier walk along the Lauterbrunnen Valley spoiled us or because we were getting tired, but with the walks available in this region, I would maybe only include this one if you were staying in the area for a few days.

A combination of weather and Teresa demanding that we also see the Matterhorn on this holiday meant that we only had one day to explore the Jungfrau region and as we stood in the Lauterbrunnen station waiting for the train back to Interlaken, Teresa planted the idea of taking the train to the highest train station in Europe, at Jungfraujoch.

Jungfraujoch

While the ascent to Schilthorn is now included in the Swiss Pass, the train from Wengen (from Lauterbrunnen) to Kleine Scheidegg and eventually JungFraujoch is not, although it is half price for adults and children.

And ultimately, it is an experience worth it. Just don’t take the last train up and leave yourself thirty minutes to explore the station and glacier above and the Ice Palace and museums within the mountain which takes “normal” visitors approximately two hours.

With the clock ticking until the last train, we navigated our way along the ice corridors until we reached the very fast lift to the Sphinx Observatory on Jungfraujoch where we stepped out into a scene that will forever stay with me.

I felt both exposed and excited and fearful but also elated at the bleak but beautiful panorama that lay before me. With Teresa and the boys eager to see the Ice Palace, I had a solitary few moments to enjoy the tranquility and silence as I stood alone at the top of Jungfraujoch.

I was soon running along corridors to catch up with my family and to catch the last train back to Lauterbrunnen, but I did manage to capture some of the art and ice installation. Had we more time, we might have spent more time exploring and possibly shopping as Jungfraujoch is filled with luxury shops which were all sadly closed as the staff were also heading for that final train.

And on that final train, we had one final surprise. A commemorative Jungfrau Lindt chocolate that would serve as a reminder of our visit. Or it would have, if we all hadn’t scoffed them within seconds of receiving them.

The fifty minute journey back to Lauterbrunnan was extremely pleasant and relaxing. Its descent winded its way through alpine valleys and past alpine lakes and by the time we had made our connecting train back to Interlaken, we were all ready for an early night to bed, especially wee Jack.

With good planning, good weather and armed with the Swiss Pass, a day like ours exploring Lauterbrunnen Valley isn’t just possible but also highly recommended. It is a fairly inexpensive way to spend one magical day in Switzerland.

Please note that this is NOT a sponsored post but that I do work for Travala.com (please do read my travel articles for at the Travala.com Blog). Using the above link does NOT cost you any additional fees but it DOES earn both you and I £40 in travala.com credits (AVA) should you register and book using my link.

January 13, 2020 0 comment

Fitness

Fitness Christmas Gift Ideas for Every Body

written by Stephen Morrison

With Christmas edging closer and closer, I know some of you might still be looking for gifts (I know that I am) so, dear reader, here are some brilliant gift ideas that will help you and your loved ones stay active, healthy and happy throughout 2020 whatever your budget and whatever your current level of fitness.

For Runners

Garmin Vivoactive 4

I am a Garmin Geek who owns a fabulous Forerunner 735xt and who lusts after a Fenix 6 Pro. However, based on features and value for money, I would highly recommend the Garmin Vivoactive 4 (or even the Vivoactive 3 if you don’t especially need music playback). With Spotify and a sleeker and slimmer look with than the “S” model, it compares favourably with any smartwatch on the market. While it may not possess the running analytics that hard core runners might look for, this gps and heart rate monitoring smartwatch is ideal for the pool and the gym and even has some funky on screen animations to guide you as you exercise.

£239.00

New Balance FreshFoam 1080 v10

You don’t need expensive running shoes to run and every person will have their own preferences, but over the years I have come to love the New Balance 1060 running shoes to the extent that I currently own four pairs. Ample space for those with high arches, the 1080s provide a great balance in comfort, support and performance. While I own the v9’s, the 2019 v10’s models seemingly deliver a much improved fit with a smooth feel and superb transition. I normally recommend buying the previous year’s model (this applies to all running shoes) as improvements rarely justify the extra cost, but I do reckon that these will be my next purchase as I make my return to running.

£135.00

parkrun

One of my New Year resolutions is to make use of my local weekly parkrun event, as a runner and as a volunteer, but do you know that these free, friendly and fun 5k events are for everyone including walkers with tail walkers ensuring that nobody is ever left behind?

Regularly attending parkrun is a great way to develop your running ability and to keep fit while you will be hard pushed to find a friendlier or more supportive group of people.

FREE

For Cyclists

Decathlon Bike*

You can’t look a gift horse in the mouth, so when Decathlon offered to support my triathlon training (Bishopbriggs Sprint Triathlon entered while writing this blog) with a new bike, I did not complain or refuse. As a member of the Decathlon Bloggers Community I love their ethos of sport for the many and have been impressed with the quality of their kit. That being said, I was surprised at just how good my Rockrider 560 was. Light, strong and built with components that belies its superb price tag, this is a bike that is ideal for those new to mountain biking, commuters like me who love detouring along trails and even those participating in events. Buy it in red to make you go faster.

£449.99

Aftershokz Trek Air headphones.

Santa came early this year and he has been very good to me with a pair of waterproof (I do live in Glasgow) Aftershokz Aeropex my Christmas gift from my mum. However, having owned a pair of Aftershokz Trekz Titanium in the past (hope the person who found them in Edinburgh Airport is still enjoying them) my advice would be to buy a pair of the Aftershokz Trekz Air at almost half the price. Slightly heavier, their 6 hour battery length is sufficient for most rides and also on runs where you want to be able to listen to music, podcasts, directions and still be present in any environment (not sure if my boss will allow me to wear them at work). Using bone conduction technology, the quality of sound is very good even if the bass can be a little weak while they look sleek and fit well even for spectacle and hat wearers.

£69.95

Timber Bell

Like the Aftershokz, my preference for these revolves around feeling safe on my bike. As I commute through the city centre and several parks (I often extend my homeward journey from work) I have become aware that pedestrians can be as big a danger to me (and me to them) as motorists as they cross cycle lanes, roads and walk dogs along woodland trails. Rather than a sharp and often too late shrill ring of a traditional bell, the Timber Bell can be switched on to gently vibrate as you cycle. This gentle ding ding can be heard by approaching walkers who instinctively step out of the way while I have read that its a preferred and less aggressive way of signaling your arrival to horses. They also look really cool (I am reminded of Swiss cowbells).

£26.98

For Swimmers

Dry Robe*

More for open water swimmers and triathletes, the Dry Robe has become a wonderful addition to my swimming kit. Water and windproof, it allows you to change in almost any elements (less exposure in more ways than one) and keeps you warm after a cold loch swim. With winter now open us, I have also found my girlfriend snuggled up in my Dry Robe and reading a book

£120.00

Aquasphere Kayenne Goggles

Whether I am swimming in a pool or in a loch, I prefer to wear goggles. And my favourites are Aqua Sphere Kayenne goggles. With a curved and oversized lens they provide me with an increased field of vision (which is needed as I rarely swim straight) while the the anti-fogging further improves visibility. With quick release buckles and a quick and lasting seal, these goggles are a great fit and price.

£14.99

Swimathon entry

While I am not an ambassador this year, I will still be taking part and I would urge anyone who swims to consider signing up for one challenges With distances of 400m, I.5km , 2.5km and 5km (as part of my return to fitness, I’ll be doing the 2.5km), there is a distance for everyone. All the money raised is shared between the Swimathon Foundation and charity partners, Cancer research UK and Marie Curie.

£14.00

For Home fitness

Decathlon Indoor Bike*

Winter is upon us and with a steel plate in my shoulder, I am hesitant about venturing out on to cold and wet roads, but I am also conscious of the fact that I have a tendency to pile on the pounds during the winter and I do have a triathlon to train for, so my next recommendation is for the Domyos E-Seat Exercise Bike from Decathlon.

It is ideal for those wanting to do some Netflix and Spin with its really comfortable seat and ergonomic design. You can spend a few hours watching your favourite Christmas shows AND get fit.

£249.99

Mirafit punch bag*

If your family are anything like mine, Christmas is a time for cheer, fun and the occasional squabble. Rather than falling out with a meddlesome mother-in-law, a drunk dad or an annoying auntie, excuse yourself and go for a few rounds with the Mirafit Punch Bag.

Easy to assemble, sturdy and taking up little space, this is the ideal gift for anyone looking to expend some energy while it is a great workout. Make sure to invest in some gloves and some hand wraps for additional fun and safety and look out for my full review in the New Year.

£79.99

Decathlon Step*

Every fitness drive starts by taking that first step and by finding a way to be active that you can fit into your day. Post surgery, one of the most useful tools I use is a simple Step. For an aerobic workout, it can be easy or as difficult as you want and a few weeks of using it should see an improvement in your fitness levels.

£17.99

All prices are correct at the point of publication. I have either owned or been gifted * every item on this list and promote them not due to my affiliations (although I am a Decathlon Blogger) but because I genuinely believe that they make ideal fitness inspired gifts, no matter what sport or activity you enjoy and no matter your ability.

December 21, 2019 1 comment

Europe Travel

Christmas in Liverpool – 30 James Street Hotel Review

written by Stephen Morrison

This year, I am off to the French Alps with a little help from my friends at Travala.com but last year, we spent Christmas in Liverpool.

It wasn’t planned and I was only accompanying my girlfriend to a medical conference where she was presenting a poster and listening to other microbiology experts. While she was discussing sinks, water damage and hospital plumbing I was intent on enjoying my own aqua-adventures in the hotel that I had decided, after a lengthy online search, to make my base.

For picking a hotel in Liverpool isn’t easy. With the ongoing development of the city and the docklands in particular, its historical and cultural heritage and a local populace only bettered in humour and friendliness by Glaswegians (ok…I am biased) it is a city that continues to grow in stature and is well deserving of a visit (feel free to read no further and simply arrange your Christmas in Liverpool right now).

And you really do need to book with Travala (and not just because I write for them and the link can earn us both £40).

Whether you prefer the Aloft, the Pullman, the Titanic, or the Strand hotel you’ll find the very best accommodation in Liverpool, all at unbeatable prices (there’s even a best price guarantee).

And it was an unbeatable experience that I was after, so one hotel stood out and it was the 30 James Street hotel.

Located in the remnants of the White Star Line headquarters and only a short walk (bear in mind that I really like walking) from Lime Street Station, the Exhibition Centre and Liverpool’s historic centre and Liverpool One with its shops, restaurants and entertainment, this award winning hotel would be my office and my sanctuary as my partner finished her days at her medical conference.

I like to start the day in a new place with a run and after saying hello to statues of Cilla, John, Paul, George and Ringo and exploring Liverpool’s long and winding roads and admiring its architecture, I decided to explore the hotel and I wasn’t disappointed.

First stop was for a post run snack and some catching up with emails. With an elevated heart rate, I deviated from one of me life’s rules and took the elevator rather than the stairs to the rooftop restaurant and balcony and I was not let down by the views or the service.

Adorned with nautical furnishings and Titanic inspired artefacts, the spacious and warm interior was welcoming and with my laptop ready and a Diet Coke within reach, I got to work.

We visited during the lead up to Christmas and while there was a sumptuous Christmas menu and an Afternoon Tea that was popular with many of Liverpool’s grand dames, I wanted something that was light. On the stomach and my wallet (Scottish, remember).

I settled for some carrot and coriander soup with bread and while the portion was small, at under £4 it was fairly priced while also being hot and full of flavour. The bread roll was fresh and overall, I enjoyed it and would order it again.

Almost nourished and eager to explore further, I took the stairs down to the reception to ask for permission to access some rooms and as a fan of stairwells (life rule – always take the stairs when possible), I was impressed.

At this point, I also have to state how impressed I was throughout our stay by the staff at 30 James Street. The reception staff were courteous and helpful while the housekeeping and spa staff were attentive and went out of their way to give me access to some of the bedrooms and to the basement spa.

All of which were simply stunning.

I started my tour with the Spa and had I more time (and better wifi) I would have happily spent the £10 to access the facilities and the azure blue spa (set at 28 degrees), steam rooms and saunas.

I was especially taken by the ever so cute luggage box lockers in the changing rooms . Like everything at this hotel, the attention to detail was phenomenal.

As were the rooms that I was then given access to.

The spa, in addition to being open to guests, can be booked out for events and via a spiral staircase and a vault door it provides residents above with private access.

And these are no ordinary residents. While 30 Jame Street caters for every type of guest (we stayed in the romantic Olympic Turret Quarter) it specializes and excels in its provision to large parties and wedding groups.

I was given access to rooms above the spa and on the top floor and it is easy to see why 30 James Street was voted as the UK’s number one hotel in 2018 by TravelRepublic

The hotel is picture perfect (even if you share my poor photography skills) and it is no surprise that many brides book these palatial suites.

Although I didn’t get to enjoy the spa, our room came equipped with the most sumptuous of baths and having “borrowed” my girlfriend’s bath bombs from Lush, I made the most of it.

I came to Liverpool with no great expectations, but the combination of the people, the city’s history, architecture, food and shopping made me leave as a fan (the address of the Everton 2 shop reflects the wonderful Liverpudlian humour) and I do hope to spend another Christmas in Liverpool, maybe try the spa at 30 James Street and hopefully manage another run.

This post contains referral links. Not only will it not cost you money, but should you book a stay (anywhere) with Travala, you can earn both you and I a £40 giveback

This post also contains images with me consuming Diet Coke. This isn’t product placement. I simply had an addiction to Diet Coke although I am now Coke free

November 15, 2019 0 comment

Health Journey

The End of the Road For How Many Miles?

written by Stephen Morrison

With no posts since March, you would be forgiven for thinking that How Many Miles had ran its course and if I am honest, I did contemplate whether it was the end of the road for this blog and my journey.

I have careered off track so many times and made so any failed attempts to regain my fitness that I had started to question the relevance of my blog while certain other events have also kept me away from blogging….for How Many Miles, that is (but more on that in a wee bit).

Firstly, there was the hack (you might have seen the links to some dubious pharmaceutical products that promised increased performance – no I won’t be doing an Honest Review) that took 3 months and the talents and persistence of the brilliant web developer Jem Turner to fix and then my surgery on the collar bone that had been broken since my Wee Beastie blog back in July 2018.

Post surgery (and pre surgery, if am completely honest) I struggled to one, stay active and two, stop eating. All the excellent work with Paul Jewiss ( I managed to get down to 245lbs) had been in vain and you had seen it all before.

I was in danger of becoming yet another addition to the long list of biggest losers that regained all of their weight.

By August of this year, I was weighing in at 277lbs, only 77lbs shy of my highest weight and it didn’t look like stopping.

I had returned to a sedentary life stuck in front of my Mac often watching Netflix as my collarbone healed while I was finding more and more excuses to avoid people.

But I had also began writing content in a niche away from health and fitness.

Over the past year I have established myself as a competent cryptocurrency writer with a few bylines and roles with three blockchain business start – ups.

These have kept me busy and possibly took over my life for a while. My work/life/crypto balance was out of kilter and my diet, sleep, moods were all affected, especially as this new world introduced me to a level of fat shaming that I had never ever experienced before.

I have since reduced this to two projects (Howdoo and Travala, if you are interested) and blocked the fat shamers and I am managing to find a better balance with more sleep and a better diet, although I am possibly still a little cranky at times (sorry Teresa, Danny and Jack).

But thankfully, weighing in at 277lbs in August was a turning point, much like the image in 2011, as my mobility and motivation returned.

For the past few months, I have made my recovery and return to fitness my priority with weekly visits to the physio at Hampden Sports Clinic, regular hydrotherapy sessions and with daily workouts and step count targets.

I have been working on blog projects with The Protein Works, Mirafit and Decathlon (will publish soon) and went on a most amazing family tour of the Swiss, French and Italian Alps where we hiked and ate our way around three countries.

However, the biggest change I made was to accept that I needed help.

For the past month, I have been working with The Slimming Clinic to address my eating behaviours and the combination of a doctor led service with a dietician and a movement coach has had a dramatic impact on my weight and my mental health (blogs on that to come too).

As the pounds have dropped and my activity levels have increased, I have felt more confident than I have in the past few years and I have started writing again about health and fitness, contributing to the Scottish Government’s Scottish Household Survey and to a few articles including this latest one for HF Holidays on foot care and walking.

While being an overweight and aging male sports blogger in Scotland will never see me working with many of the bigger campaigns, I still hope that there is a place for me and this should mark the return of more regular posts.

I hope that you’ll stick around and if you have had any problems with motivation, I do hope that my struggles and persistence resonate with you and give you hope (others are hoping that this is the last hope in this paragraph).

So to answer the question, it isn’t the end of the road for How Many Miles but it is a change of direction and focus. One which will see me continue writing open and honest reviews but also less rants and more positive accounts of my experiences and more active travel posts (to tie in with my copywriting role at Travala).

September 29, 2019 0 comment

Health Reviews

SAS Nutrition: An Honest Protein Powder Review

written by Stephen Morrison

We have all heard that you cannot outrun a bad diet and that successful fat loss is 20% in the gym and 80% in the kitchen.

With a shoulder that is still in pain and requiring surgery limiting what I can do physically (although Paul Jewiss is helping me) what and when I eat has become a major focus.

I’m not a great cook (shame on me) and, like so many of us, I have a hectic life. Making time to purchase, prepare and plate nutritious food has always been a failing of mine.

Convenience is king and my approach in the past has been to make the best choices I can for at least 80% of the time.

Like many, I tend to miss breakfast, as I juggle making sure myself and the boys are ready for work and school while checking my social media notifications from during the night (priorities, I know).

I rush off to work on an empty stomach and while very recent research (1) suggests that those who forgo breakfast consume on average 260 kcals less a day than those who start their day with breakfast, I tend to find that by 10.30 am, a caramel wafer (or two) is calling my name from the vending machine metres away from my desk.

It had (note the past tense) become a habit to have at least one caramel wafer each day and while they alone will not be the cause of my weight gain, making this choice (and yes, it was a choice) was not one of my wisest.

By not having breakfast, I was giving myself permission to consume the equivalent calories in chocolate and for me, chocolate begets chocolate. I decided that I had to adopt an alternative strategy, so when SAS Nutrition dared me to review their WPI 80 Protein Powder, I formulated a cunning plan.

To ward off the temptation of the caramel wafer, I would start my day with a protein shake, but not at the typical time of breakfast.

For recent research (2) has suggested that delaying breakfast for 90 minutes can lead to less calories being consumed and more fat being lost. Supporters (of which I am one) of Intermittent Fasting will recognise this as a delay in breaking the fast from the previous day’s eating.

Now, some of you might question my use of a protein shake rather than real food for breakfast, but I will be honest. A protein shake is easy. It is filling and satisfying and it is something that I can prepare in seconds and take to work with me.

And more importantly, I know that it works for me.

But, with so many protein shakes to choose from, what did I think about SAS Nutrition’s WPI 80?

The Review: SAS Nutrition WPI 80 Protein Powder

SAS Nutrition Protein Powder Review

The Price

At £39.99 for a 2.2kg tub, it is competitively priced, being slightly more expensive than My Protein and Bulk Powders and slightly cheaper than PHD and USN, both of which were my previously favoured brands.

Score 3.5/5

The Packaging

Came in a normal tub, so no bonus points there, but also nice of them to throw in a shaker (not quite as good as the stainless steel USN one) that worked really well…..until I lost the lid. I had said to myself that I would have to be careful not to lose it and my words were prophetic if unheeded by myself. While I cannot blame SAS Nutrition for my girlfriend (well, it wasn’t MY fault) throwing away my lid, I might suggest that the lid is attached to the shaker for idiots like myself.

SAS Nutrition Protein Powder Review

Score 3.5/5

The Mix

Maybe it was the shaker or my increasing shaking strength (from resistance training, you filthy animals), but I am more likely to believe that it was the protein powder, but I experienced a first!

On drinking my shake, there was no lumps left at the bottom of the shaker or glued to the top.

I consume with milk as a) I like milk b) I like the additional protein and c) it works well with my daily calorie plan and at the recommended 200ml level, I found it to be slightly thick, almost like a thick shake. It’s a personal preference, but I do prefer it slightly thinner and I do like a larger drink, so 300ml was perfect for me

Score 5/5

The Taste

A protein shake is never going to compete in taste against my Sunday breakfast of Cauldron vegetarian sausages and brioche buns….seriously good sausages….but I have to commend SAS Nutrition on a great tasting protein powder. Strawberry wasn’t my first choice as they had no vanilla in stock (quite a few items were out of stock) but this was neither sweet nor sickly and with milk, it went down really well.

Score 4/5

The Macros

It’s all the gains, so how much protein does WPI 80 pack and how does it measure in carbs, fats and added riches?

WPI 80 is pitched as a quality but cost efficient protein powder and as such doesn’t have added BCAA ,CLA or any anything else, and if I am honest, I often believe these things are a gimmick and so do many others (3).

Instead, each 30g serving provides 113kcal, 24g of protein, 2g of carbs and 1g of fat with some flavours and no fillers. Again, this compares very favourable against both PHD and USN and My Protein’s highly respected Impact Whey Protein.

It does what it says on the ~~tin~~ tub.

Score 4/5

The Conclusion

This is a local company, so I AM biased, but from delivery to consumption to even cleaning, this WPI 80 Protein Powder was surprisingly good and I would recommend it.

Total Score 20/25

This was gifted from SAS Nutrition who also paid me to write this blog. However, as always, my views are my own and are genuine.

References

March 25, 2019 2 comments

Journey Obesity Physical Activity

Can I get fit with PJG Online Personal Training?

written by Stephen Morrison

Two years of injury, illness, stress and a lack of focus, consistency or determination has led to this point.

Where I am 262 lbs, unfit, relatively inactive (compared to my previous exploits, that is) and rarely writing for myself.

If I am honest, I’ve been on this path since I crossed the finish line of the Copenhagen Marathon (have I ever mentioned that I ran a marathon?) in 2014.

People had laughed when I first revealed this goal and finally achieving it seemed to end my need to prove the doubters wrong while it also left me in an abyss, chasing new highs, new goals and new opportunities, all without the same passion and relentlessness that had seen me drop 178lbs, run a marathon and gain prestigious, rewarding and award winning roles in health promotion.

For too much of my life, I have sought validation from others. I’ve tried to hide and deny my insecurities and I have been guilty of self sabotage; physically, mentally and even professionally.

The last year has involved a lot (possibly too much) of soul searching and I’ve hosted far too many pity parties.

I’ve had more than my fair share of false starts, so you’ll be excused for viewing this as the start of yet another failing attempt to attain a healthy (for me) weight and mind, but I hope that you’ll share my hope and have faith in me….just one more time.

A good friend, who has achieved some tremendous results following bariatric weight loss surgery has suggested this is a potential answer to my never-ending (since about the age of 10) battle with my weight. While he should be a poster boy for how life changing weigh loss surgery can be and while I am aware of the success rates compared to other approaches, I think one surgery this year is sufficient and more importantly, I want to change my behaviours and beliefs as much as my physique.

I need structure, accountability and a plan, so when award winning personal trainer Paul Jewiss approached me to review his online personal training package, I saw this as a perfect opportunity to start afresh and get back on the right path.

The plan is simple

I am going to lose fat, gain strength, improve my fitness and my mood , and prepare myself for surgery and for life.

The execution is key

With several roles, no time (or love) for the gym , a week in Morocco (apologies for the humble brag) and injuries limiting my ability and my self confidence, I have to be smart.

I have to adapt what I am doing and look at what I can do within the comforts of my home or a hotel room.

And this is where Paul comes in. With a tailored online personal training plan designed around my needs, my home equipment and my current abilities and with some gentle but ever present accountability.

online personal training

I’ll be following this online personal training plan for 6 weeks, following the workouts, logging my food and reflecting on my emotions and my mood and by the end of it, I hope will have set the foundation for the rest of my life.

I started this blog as a means to chart my triumphs and my disappointments and like my life, it took a different path. I became a self appointed champion of the overweight and obese, a critic of policies and products and a right miserable sod, at times.

So, thank you for sticking around and I hope that over the next six weeks., I can get back to basics and back to writing more regularly, consistently and positively for How Many Miles.

I’ll be sharing what I’m eating (no rate my plate, so don’t worry), what supplements I am taking and why and how I am training and feeling. Already, I feel more positive and more determined (just turned down a curly wurly from wee Jack).

It’s good to be back and I am looking forward to reviewing how online personal training works.

March 18, 2019 2 comments

Health

For the Ageless- An Honest Hemp Oil Review

written by Stephen Morrison

I have really struggled of late

I have struggled with my injuries, the pressure of trying to juggle various roles and responsibilities and I have struggled to write anything for this blog.

That’s not to say that I haven’t been writing

In fact, the last three months have probably been my most productive, stressful and rewarding as I have been copywriting for not one, but two exciting start ups.

I just haven’t felt able to write a fitness or health blog while I am feeling neither fit nor healthy and while another influencer seems to gain enjoyment bullying and fat shaming me online.

There would have been a time when the latter would have resulted in a spiralling descent into depression, self loathing and self harm (basically stuffing my face).

But is it possible that I have learned to control how I respond to negativity or am I simply too exhausted to react?

For my weight gain brought back some other old friends and one of these is sleep apnoea. My snoring had become so bad that I had to sleep in another room and I was also noticing my energy levels reducing and my appetite increasing.

Until I stumbled upon the unlikeliest of cures, that is.

And no, this isn’t a post about me shilling a snoring cure. It is one of my objective, honest and respected (not usually by the manufacturers) supplement reviews (my Ariix post is still read daily).

The Honest Hemp Oil Review

I was contacted by For the Ageless who wanted to gift to me one of their products to review and being closer to 50 than 40, I wasn’t quite sure what they had in mind.

Curious, I had a look at their site and saw instantly that they were primarily a retailer of premium cannabidiol (CBD) products rather than purveyors of any age defying products and with my curiosity stoked and assurances I wouldn’t get stoned along with some guidance on what to look for, I placed my order for a 10ml (250 drops) bottle of BioPurus Hemp Oil with CBD and CBG.

I have dabbled with CBD before, having briefly used a cheap oil from Holland and Barrett, so the first thing I noted on the For the Ageless website was the price of many of their hemp oils, but having become a Google Expert (six hours of reading) on CBD, I quickly realised that For the Ageless specialised in retailing the purest, richest and most organic CBD oils that are available. Hemp Oil Review

What this means for the consumer is a thick, viscous oil that is fully certified. And in a market that seems to lack regulation and which is facing increasing scrutiny from governments around the world, I believe it pays to spend some time researching what and where you are buying from.

So why would you take Hemp Oil with CBD and what evidence of its efficacy exists?

According to Cathy on Facebook, the benefits of supplementing with CBD are boundless. I wanted to make sure they weren’t groundless, so I did my own research via PubMed.

One of the major claims about CBD is that it is a cure for cancer and although there is strong evidence that CBD can serve as a mildly effective adjuvant and ease some of the symptoms of traditional cancer treatments such as chemotherapy, there is insufficient (i.e. zero) clinical evidence that supplementing with Hemp Oil will cure cancer. However, test tube and animal studies do suggest that more studies are needed (1) and in a clinical setting and at a high dosage, CBD could have a role in cancer treatment.

Many proponents of CBD also praise its pain management qualities and despite strong anecdotal evidence, again there is little evidence supporting the use of CBD in general pain management (2).

However, supplementation of CBD has been shown to reduce seizures in patients with treatment-resistant epilepsy; although it is always worth noting the dosage in most of these trials and trials in general. In one trial (3) it was up to 50 mg per kilo of bodyweight per day (the entire bottle of the Hemp Oil sent to me contains 500 mg of CBD) while one positive trial looking at Parkinson’s Disease involved doses of 300 mg daily (4).

One of the other documented benefits that appealed to me were its anxiety reducing properties while I was also interested in its anti-inflammatory properties. Although the general scientific consensus, including a very recent study (5) is that CBD is thought to have some medicinal properties, including relieving inflammation, pain relief and reducing anxiety, there is insufficient conclusive scientific studies on this (6) and again, one trial reported a dosage of 600 mg of CBD (7) that far exceeds any dosage recommended by any Hemp Oil manufacturer.

Time and time again we see supplement sellers and supporters either ignorantly or misleadingly attributing results gained from much higher dosage to their products and sadly, most Hemp Oil sellers are no different.

Can we view Hemp Oil as anything other than an overpriced, overhyped and under regulated food supplement?

What were my anecdotal findings?

I had previously stopped consuming CBD oil because of the side effects (headaches, a dry mouth and a little nausea) and a lack of any experienced benefits, so I was keen to see if a premium brand would make a difference.

I wouldn’t personally spend £89.90 on a bottle of Hemp Oil, but this Biopurus product contained not only CBD but also cannabigerol (CBG) which, since 2017, has been the subject of increased research with evidence that it is effective as a regulator of endocannabinoid signaling (8). This has been shown to positively influence the motivation for natural rewards such as palatable food, sexual activity, exercise and social interaction (9).

Without going into too much detail, these are activities that I want to increase and I have found myself enjoying food and the company of others more (but not in that way) while I responded recently to being bullied online by going for a 3 mile walk rather than for a 3 pack of chocolate bars.

However, has this been because of the Hemp Oil or because January has ended or because I’ve had wonderfully relaxing holidays to Seville and Paris?

Correlation does not equal causation.

Despite the overwhelming lack of evidence, there has been one surprising benefit of supplementing with Hemp oil containing CBD and CBG and that is a reduction in my snoring. While there is research (10) that shows improvements for patients with Obstructive Sleep Apnea, this involved using a highly controlled man made form of Tetrahydrocannabinol (THC). All Hemp oils sold in the UK must contain no more than 0.2% THC and there is insufficient clinical evidence (11) to support my own findings, although CBG, as the parent molecule of THC, might benefit from additional research.

However, I have stopped snoring and after a week supplementing with Biopurus CBD/CBG my quality of sleep has improved.

Again, correlation does not equal causation, but unlike my mood, I cannot think of any change that would explain my lack of snoring.

As a product, the taste of the Biopurus Hemp oil is not unpleasant and much improved from my Holland and Barrett purchases while the instructions of use are clear.

In fact, For the Ageless followed up the order with some emailed instructions on dosage and delivery. While it can be added to food or to the Hemp Tea that For the Ageless very kindly added as a bonus, I chose to adopt the standard approach of placing a few drops under my tongue to hopefully improve its bioavailability, although at 6 mg of CBD per serving, I could probably inject without seeing any of the widely and falsely reported benefits of Hemp Oil supplementation made by too many in the industry, although I must make it clear that For the Ageless actively avoid making any wild claims.

IMG 20190210 162638 112

With the Biopurus Hemp Oil, I have suffered no headaches and no nausea and I have even noticed a reduction in my consumption of Diet Coke, which again could be down to any number of reasons, not least my improved sleep, but will I continue to use it?

Conclusions

Despite many inspirational stories of cancer, MS and Parkinson’s patients responding well to cannabidiol and cannabis and my own experience, there is simply insufficient clinical evidence to promote Hemp Oil as a recommended supplement and I would not urge anyone to spend £89.90 on a 10ml bottle.

With limited clinical research, an unregulated market – in what is predicted to be a $1billion a year industry in 2020 (11) – and questionable claims it would be remiss of me to recommend buying Hemp Oil products that have zero evidence of efficacy at the suggested dosage.

However, I am very happy to have stopped snoring while I have enjoyed the customer service at For the Ageless. Until my weight drops significantly, I am going to continue supplementing with the Hemp Oil they gifted me. When my current supply ends, I will see if my snoring returns and if so I will most likely buy and test the CBD only product at only £33.90 to see if it works equally as well.

So, while I would not recommend buying Hemp Oil and urge you to do your own research, I am going to continue taking it. Go figure!

Please let me know if you have found this article helpful or if you are a user of Hemp Oil, what has your experience been?

References:

February 11, 2019 3 comments

Obesity Physical Activity

End Weight Stigma- There is a Sport for Every Body

written by Stephen Morrison

We are told that we are normalising obesity, but what is normal is to be verbally and physically abused because of your size. To be judged by others and sometimes by ourselves as stupid, greedy and lazy.

Others more qualified than I will speak about the self-flagellation that is so common with those who struggle with issues of weight and I am self aware enough to accept that I am often my harshest critic, but in this post, I want to speak about some of the weight stigma I have endured and how I hope to address it.

While I accept that weight stigma can sometimes be a perception formed by our fears and insecurities, it is often very real and it impacts on every aspect of a person’s life. Today, the World Obesity Federation reported that the UK is institutionally prejudiced against the obese and as a plus sized athlete, I have experienced it first hand.

At my heaviest, I vividly remember not only the howls of derision from packs of youths but also later the trajectory of the liquid being thrown at me from a passing car and the looks and the words from fitness professionals whose fitness to coach clients in fat loss now seem questionable.

It hit home that, no matter what I did, some would judge me. The same people who would scream at me to get off my fat arse would be the very people who would mock and attempt to derail my efforts to do so. Or sigh when I stepped onto packed public transport and look at me disdainfully when I order Diet Coke!

That I kept on track was testament to my own discipline, determination and desire to change my life and sadly nothing to do with a supportive nurturing society that respected and accepted me.

For regardless of what some might suggest, there isn’t such a thing as fat acceptance. At least not at its basest level.

Few would accept that I was articulate, driven or talented. Less would accept that my size was not a result of stupidity or greed and now, as a fitness blogger, I do sadly wonder if I am fully accepted as a positive role model.

So that is why I am so passionate about the Decathlon UK campaign to promote sport for the many. And why I am proud to have my story chosen to launch the campaign

#SportForEveryBody is not about promoting obesity nor is it some slick marketing campaign. This brilliant campaign from Decathlon UK features everyday athletes of all abilities ages, ethnicities, shapes and sizes who some look up to and who all share one thing in common.

Look Up

We love sport and being active. We love the feeling of being outdoors; the joy of movement and the bonds of friendship derived from joining teams and clubs and sharing our stories. We love playing and having fun.

Sport can be fun and regardless of your shape there is an activity for you. Something that will make you believe in yourself and help you show the trolls who might doubt you that sport is for the many.

We are the many with 63% of the UK population overweight or obese, but how often do you see us represented in a positive light? How often do you see a person of size featured in campaigns to encourage the nation to move more?

If we are to end weight stigma and empower and enable people of all body sizes to embrace the benefits of sport and physical activity, we have to dispel the notion that sports are not for us. We have to provide more environments that encourage participation and inclusion and we have to have campaigns that speak to us and with us and not down at as.

For two years, I have looked at my regained weight as a failure on my part; as something to be ashamed and embarrassed about and something to hold me back, but look at the smile on my face and you will see the power of sport at any size.

Images by Anna Jackson

I am not active to help lose fat . I am active to help me enjoy life. I might not be the fastest or fittest and I might not ever grace the cover of Cosmo, but like Tess Holliday, I have a similar response to those who say that I have no right to be a fitness influencer or fitness professional or that I am promoting obesity.

I’m not recruiting people – I’m encouraging them to move more and it just happens to come from a bigger body.”

I am here to say that there is a Sport for Every Body

And I am here to do much more. In the past, I have launched events, mobilised armies of walkers and used my story to inspire others. I love helping people and I live to see others share my love for being active. I am going to use my passion, my experience, my qualifications and my connections and roles across various organisations to bring sport to every body.

And if you are a sports brand or organisation planning a new campaign, ask what you can do to represent and connect with the many. Include us, value us and see us as the athletes we are, just in bigger bodies.

October 11, 2018 1 comment