Author

Stephen Morrison

SAS Nutrition: An Honest Protein Powder Review

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.

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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

Journey Physical Activity

Best Laid Plans – Never Give Up and Never Give In

written by Stephen Morrison

Best laid plans, eh?

This summer was going to mark my triumphant return. I had lost over 30lbs, learned to swim, had taken mountain bike lessons and I even managed to put on a wetsuit single-handedly.

In my current state, I can’t put a t-shirt on

While I will never ever be the most prolific or celebrated of bloggers, I was enjoying both blogging and ambassadorial roles with Simply Swim, Pedal for Scotland, Triathlon Scotland and Decathlon.

Events were entered; bikes and wetsuits were acquired (thank you Decathlon and Simply Swim) holidays were booked and my confidence was increasing daily.

Life was good and it felt wonderful to be back.

And then bam!!

The wheels came off my plans or rather, I came off my wheels. The Wee Beastie (I was not timorous) Triathlon ended up being my only event of the summer and I did not even get to finish it.

All the gear……as usual

Having enjoyed/survived my first open water swim, in Loch Lomond, I made the transition to the mountain bike with confidence

Too much confidence

For in the 2nd lap, I ended up with a panic in my breastie and in a ditch and subsequently I ended up in a hospital and then in a sling with a broken collarbone.

Time for a Break?

My summer of sport had ended

With my excitement and expectations building all spring and summer, there was a danger that this break would see me fall deeply back into a depth of depression.

But instead, I did the only thing I could.

Smile and the World Smiles With You

I smiled

Smiling will not necessarily speed up my recovery and it will not get me back in the water or on a bike any sooner, but it is helping me to stay positive (there’s even some science that supports this). It is reminding me how much I love my life and the people in it.

I have much to be thankful for (only a collarbone break, for a start) and there will be other events. My blogging partners are understanding and my work have been supportive while my step-sons have accepted, without too much grumbling (the bribing of football kit might have helped), their roles as my carers, although I might have tested my gf’s patience with my pathetic man routine.

This blog is a test of sorts. To see how much I can comfortably write (I have been writing this blog in parts) and for me to commit to what lies ahead.

My priority is my recovery. I am undertaking physio and with the sling off, I am regaining some mobility and strength in my arm. Not enough to be doing any heavy weights or any weights, but enough to make me believe that my “complicated” break will not require surgery.

Today, I write a blog; tomorrow I return to work and over the next few months, I will continue to walk, start to run and eventually get back in the saddle and in the pool.

My weight has not suffered as remaining positive has helped to curb my desires to medicate with junk. In fact, over the last 7 weeks, I have lost 4lbs. Nothing to write home about but worth noting in this blog

Fat loss is not dependant on being excessively active. I have upped my walking and kept an eye on my food consumption. Yes, there have been moments when I have succumbed to the tantalising taste of brownies and other delights, but I have done so in moderation and with an acknowledgement that I might need to eat less or walk further later on.

These Bad Brownies were sooooo good

And then, we have my longer term goals.

I will not make the mistake again (it was a “foolish notion”) of declaring that I will be an Ironman (although I still harbour that dream) but I am ambitious and I have been working on some other projects.

One of those is my new role of resident writer (here is my first article) for TravelBlock, the online cryptocurrency travel booking platform that delivers savings of up to 60% (sometimes higher) on hotels and resorts advertised on Expedia and Booking.com

Not me pictured

At the moment they are offering an incredible deal for new members, but I am hoping that over the next few years, I can help others and myself travel further for less

I also want to continue to help inspire others to move more, so I will be charting my rehabilitation and my progress and I hope to soon bring some exciting news.

In the meantime, I will be going back to basics. Couch to 5K and parkrun, yoga and kettlebells, simply because this what I enjoy. Of course, as a try athlete, I will be happy to continue sampling, reviewing and sucking at any and every sport that comes my way, but for now, I have to focus on getting my health and my fitness back.

Success is not linear and although my heart is sore (I should be heading triumphantly back from Pedal for Scotland) I accept that we will have bumps in the road (also a large bony bump forming on my shoulder) and that our paths will take detours. How Many Miles was never about how far I could run, cycle or swim but instead about how far this journey will take me.

My journey is not complete and over the ills of life, I will be victorious.

September 9, 2018 0 comment

Physical Activity Swimming Triathlon

Can’t Open Water Swim , WILL Open Water Swim with TRI in the Park

written by Stephen Morrison

This summer, Glasgow hosts the 2018 European Championships and elite athletes will travel from all over Europe to compete for podium places, personal bests and for cheers from the Glasgow crowds.

But Glasgow 2018 is not just for Europe’s best; it is an opportunity for everyone in and around Glasgow to come together and not only watch the events across the city (and in Gleneagles) but to join in on the fun.

For Glasgow 2018 have partnered with Triathlon Scotland to bring us TRI in the Park, a fun and full day of activities for the whole family and a chance for you and them to experience any or all of the triathlon disciplines in Strathclyde Park on August 12th.

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There will be Triathlons, Aquathlons (swim and run), Duathlons (run, cycle, run) and a Family Relay Triathlon while there will also be Tristar triathlons for children aged 11-14 years old. As part of Triathlon Scotland’s Go Tri series, it promises to open up triathlons to anyone who wishes to try and whether you an experienced triathlon club member or someone contemplating your first triathlon, this is an event for you.

Having regained some confidence and a certain level of fitness, I have signed up for the Open Sprint Triathlon, made up of a 750m swim, 16km cycle and 5km run.

As I write this, I have yet to experience the thrill (or chill) of Open Water Swimming and, if I am honest, I am a little apprehensive. Since my “Can’t Swim, Won’t Swim with Robbie Renwick” blog for the Commonwealth Games, my view on swimming has changed and I have discovered a new found love for the water, in part thanks to my participation in both the Aspire Channel Swim and Swimathon campaigns.

Learning to swim freestyle/front crawl and being able to swim 2.5km has given me the confidence (a fool’s confidence, possibly) to sign up for the Great Scottish 2 Mile Swim in September

But first, I have TRI in the Park and the Wee Beastie Triathlon (in and around Loch Lomond) within two weeks of each other and I need to make the transition (sorry for the pun) to Open Water Swimming and soon.

So, when Triathlon Scotland got in touch and told me about their Beginners Open Water Swimming Sessions for Triathlon at Pinkston Watersports, I signed up for the first session on the evening of Friday 13th (hopefully that is not an ominous portent) and there is another on the afternoon of Sunday 22nd July

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All you need is a swimming costume (wetsuit if you have one), goggles, a swimcap and a towel. As this is a beginner’s session, you only have to be able to swim 50 metres, so get signed up if this hot weather is tempting you to cool off in your local watering hole. You’ll learn how to have fun, be safe and even how to put on a wetsuit (anyone else as worried about this as I am?).

Places are very limited and at only £8.00 per session, they are incredible value, so come and join me both at Pinkston and at TRI in the Park on August 12th

SaveSave

July 4, 2018 2 comments

Physical Activity

Shore You Care and Go Plastic Free in July

written by Stephen Morrison

It’s World Environment Day today and I have only one thing to say to the people of Scotland

Gonnae No Dae That!

The that being the acts of flushing cotton buds, condoms, sanitary towels and wet wipes (no they are NOT flushable, regardless of what the label says) down toilets and the throwing of plastic bottles and other general waste onto embankments and into rivers (or anywhere else for that matter) for it all ends up in one place.

Our oceans

And eventually, they make their way onto our beaches. Beaches such as North Queensferry where I spent Saturday with a group of Scottish bloggers and vloggers, the Marine Conservation Society, Fidra and Fife Coast and Countryside Trust

We had met at the Hilton Queensferry who had kindly hosted the #ShoreYouCare event, organised by my Team 14 pal Susanne Arbuckle better known as Adventures Around Scotland to listen to talks about the damage being done to our oceans, coastlines, countryside and, the creatures that inhabit them by the disposable nature of our throwaway society.

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We learned about how our beaches are becoming wastelands where rubbish outweighs sand.

And sadly, I did not make that up

For after the talks, we made our way down to the beach where I learned first hand about the extent of the problem.

We sectioned off a 100 metres stretch of beach and set about collecting and collating rubbish and it was the latter action that delivers an important strategic impact

Marine Conservation Society are able to gather and analysis this data from beach cleans across the UK to determine the types and probable sources of the litter that helps to advise on policy and practices.

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While industries such as fishing and shipping are partly responsible, responsibility for over 52% of the waste lies squarely at our feet.

I collected 142 plastic cotton buds and together in just over an hour we collected over 12kgs in rubbish including a washed up shoe.

Each and every one of us have to ask ourselves why we believe that anything other than pee, poo and paper (the Three P’s) can be flushed down toilets and why we think that it is acceptable to dump our rubbish onto the streets? My local football stadium hosted Ed Sheeran this weekend and his fans treated our area like a bit of a Dive. For those that dumped the food containers, How Would You Feel if we dumped our trash in your gardens. Maybe I am Thinking Out Loud, but maybe we can all act a little more responsibly. But then , What Do I Know?

Shore You Care

We will also always have selfish fly tippers more focused on short term financial profits than the long term environmental costs, but as individuals there are ways that we can help and there is some good news.

The introduction of the 5p plastic bag charge has seen a 14% reduction in bags being recorded on beaches.

Scotland are once again leading the UK with the introduction of a Deposit Return scheme for drinks containers and just recently announced the banning of single use coffee and tea cups in Scottish Government buildings.

By 2030 Scotland aims to be single use plastic free

But we cannot simply rely on regulatory action. We all need to shoulder some of the responsibility and there are many things that we can do

Invest in a reusable cup (but please wash it) that you can take to work and to your favourite coffee shops

Stop buying bottled water and simply hydrate with tap water (especially if you are lucky enough to live in Scotland).

Carry cotton bags for shopping and consider how you actually shop. We have the fabulous Locavore shop that sells (actually it vends) milk in reusable glass bottles and pasta, grains, bread and vegetables in non plastic dispensers and bags.

Switch back to a bar of soap and ditch the plastic shower gel bottle.

And if really keen, get yourself a bamboo toothbrush

In fact, why not sign up to #GoPlasticFree in July and see how much plastic you can remove from your life?

Over the next few weeks I am going to be sharing some of the things that I am doing to help and some of them even combine my passion for being active.

So, please tell me what you are doing and let’s all encourage each other to do a little more

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June 5, 2018 3 comments

Cycling Physical Activity

Take Me to the Hills- A Beginners Guide to Mountain Biking

written by Stephen Morrison

Take Me to the Hills.

In Glasgow, we are blessed with some fantastic parks (Glasgow means “Dear Green Place” after all ), but on my doorstep (or a few hours drive at most) are some of the most stunning landscapes in the world (will you argue with Rough Guide readers?).

Glencoe

While I do love my active urban commutes whether I am walking, biking or even scootering, part of me wants to get out into the countryside, even with the midges, for there is nothing quite like hearing the wind rustling in the trees, birdsong soothing your soul and the rush of cycling through woodland with mountains looming over you.

It is not only good for the heart, but it is great for the mind and recently, I have been of a mind to get me some more.

I have been looking at the evening Solstice trail runs being offered by Trailfest and I will be reviewing the Wee Beastie Novice Triathlon on (and in) the bonny banks of Loch Lomond for Triathlon Scotland.

In addition to it being my first open water triathlon, it is also a trail triathlon, so I will need to dig out (hopefully not out of mud) my mountain bike and more importantly, I might need to brief myself on how to mountain bike as I don’t actually have a clue (all the gear and no idea, remember), which becomes doubly important as I look forward to one of the highlights of this summer.

As part of a series of blogs with Glasgow 2018, I am going to be mountain biking on the Glasgow 2018 European Championships course at Cathkin Braes.

Everyone I know who mountain bikes, tells me that they love the thrill of it and I am super excited about adding it to my Try Athlete resume. However, I am under no illusions that I can just turn up and tackle these trails.

So, it is just as well then that Halfords have come to the rescue with their Beginner’s Mountain Biking Guide

Mountain Bike Guide

As well as providing valuable tips on buying your first mountain bike and the recommended kit, MTB coach Sam Fowler delivers some insight and advice on making the most of your mountain biking.

The guide provides all the basic information to get you started and also a selection of the top MTB trails in the UK. In addition to the course at Cathkin, Scotland is home to some of the most breathtaking routes you will ever have the pleasure of riding with the Forestry Commission’s World Class 7stanes Mountain Bike Centres in the borders only a few hours drive along the M74 from Glasgow

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These trail centres are suitable for all levels of riders and are family friendly, so if I am going to go on this adventure, I am not going to be doing it alone.

My eldest stepson , Danny, is 14 years old in a few weeks and he has expressed a desire for a new bike and Halfords have kindly agreed to subsidise his bike, in return for a few blogs. Using the advice in the Mountain Bike guide, we will have a look at mountain bikes at Halfords and then take him along to get properly fitted.

Bikeweek MB1

Then, it is off to Pollok Park which has its own mini Mountain Bike course which I sampled as part of my Glasgow 2014 Blogs and we will see if he adapts quicker and better than I did. I am confident that it will help build his confidence on a bike, as he navigates the twists and the turns of this fun but challenging course while also helping to further build our relationship

For cycling, whether it is on mountain bike trails or in the local park is something that we and you can do as a family. It is a chance for Danny and I to do something fun together and with any luck, we can entice his younger brother and mum to join us (although we might also need to check Halfords for bike racks).

Mountain Biking is a sport for all and in Scotland, we have all the best trails and also one of the best events.

This weekend, Fort William hosts the Mountain Bike World Cup and while I will be away nurdle hunting on a beach clean-up in Fife, I will follow all the action via social media and hopefully catch some of the brilliant content that will be produced.

If this gets your heart racing and you fancy trying mountain biking, then aquaint yourself with the do’s and don’ts of Mountain Biking (including some etiquette from Fiona Outdoors) and take yourself into the hills, letting me know about your favourite trails and off road events either here, on the blog, or on Twitter @howmanymiles_

This is a sponsored post for Halfords (my boy is very excited about his new bike).

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June 1, 2018 2 comments

Kit and Tech Reviews Physical Activity

Sit Stand Desk Guide for On Your Feet Britain Day with Sit-Stand.Com

written by Stephen Morrison

Smoking Kills. Obesity Kills and now, it seems that Sitting Kills.

That is right. Spend too much of your day sitting down and you might find yourself lying permanently prone sooner than you wish due to an array of unwelcome associated risks.

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A 2008 study published in the American Journal of Epidemiology concluded that the average person spends about 7.7 hours a day sitting down and this does lead to increased mortality rates, even for those who are otherwise relatively active.

In fact, according to a 2016 Meta- Analysis of over 1 million people, you need to exercise daily for 60-75 minutes at a moderate intensity to offset the risks of sitting too much.

Moderate intensity activity is brisk walking, gardening and slow cycling (under 10 miles an hour). Finding time to do that for at least an hour EVERY day can be challenging, so instead, can we sit less…..and stand more?

In addition to being a blogger, I am a civil servant and a Netflix fan, so my hours spent sitting add up, so when Sit-Stand.com emailed me to review their YO-YO Mini Sit-Stand Desk, I jumped out of my chair (see, instant result) with excitement (yes, I am sad, I know).

I have longed for one of these for some time (told you I was sad) and every year, my departmental staff survey return has suggested that we provide them for staff.

For using a sit stand desk brings many benefits

Firstly and most importantly, I am sitting less. At home, I am now spending at least two hours a day standing at my computer as I write, answer emails and watch TV shows whereas previously I would have been sitting on my backside.

Stand Up for your Love..Handles

I am also burning more calories (although it is debatable whether this is significant) as I not only stand, but I also wobble (and not just because I am fat, cheeky) on my Steppie Balance Board.

My Steppie allows me to shift my weight and move while standing and it helps reduce some of aches and pains that you might encounter when first using your Yo-Yo Sit Stand desk.

Rather than being hunched over a desk, I now find myself standing straighter, with less rounded shoulders and less curving of my back. I also feel that I am being more productive. Although I will watch some Netflix standing, I have noticed that I am using it to write blogs and answer emails without the distraction of social media. It might be my posture, but I am standing up and getting down to business.

And posture when using a standing desk is important. While my Yo Yo Sit Stand desk is really simple to put together and operate (two levers elevate it to your desired height) and requires no technical skills, if you are to make the most of it and make it a permanent change to how you use your computer, then there are some additional points to consider

And for this, I called in Posture Expert, Sarah-Jane Walls of The Yoga Pilates Place, for a Sit Stand Desk Guide. The first thing she advised was that it is essential that you do not simply transfer your bad sitting habits to your standing desk.

Sit Stand Desk Guide

Sarah-Jane advised that you need to set up sit stand desk the same way you would set up any desk for proper ergonomics. Many office spaces have what they call “Hot desk” standing desks. The idea being you take your laptop over to the standing desk when you feel you want to stand – this doesn’t work… it is simply not set up to your requirements and over time you would notice gripes with your neck and back amongst other areas.

Instead, ensure that the ergonomics of your desk and everything is within good reach, and the right height for you and that you get the balance right.

To get the most out of your sit to stand desk it is ideal to have a 3:1 standing to seated ratio. Meaning you stand 40 minutes, then sit for 20 minutes. With an adjustable workstation, like the Yo-Yo Mini, you can easily shift from sitting to standing and back again.

Don’t forget that your body is made to move. Problems arise when we do not move and this equally applies to standing at a sit-stand desk.

With any standing desk, you need to consider your feet (if you have read my #feetforlife blogs, you will appreciate that I do have a slight foot fetish). Standing on a hard surface all day can cause strain to the lower limbs and in addition to my Steppie, I also have a very comfortable (especially in bare feet) Yo-Yo anti-fatigue mat. However, an ergonomic footpad is highly recommended if you are going to make the most of your new desk.

Place the footpad under your feet to cushion and support the soles of your feet. Now, bare feet are possibly not welcome in the workplace, so it is vital that you also consider your footwear – ideally supportive athletic shoes that do not restrict your feet and provide arch support. Now, I know that trainers might not be possible, but you really do need to consider what you are wearing especially if you are at a standing desk. If you are wearing high heels at your standing desk, then that is going to change the forces, and thus how your pelvis and body reacts, and tilts. You could consequently end up with lower back pain.

My Steppie has an optional soft top that encourages my feet to make simple but dynamic movements and Sarah Jane advises that you should also stretch the back of your legs or roll your feet on a small trigger point ball. The key is to keep moving while standing.

The Steppie Board and anti-fatigue mat are a perfect pair up (unlike my socks)

Sarah-Jane also stresses how important it is to regularly stretch throughout your time standing. Set posture reminders (could be on a post-it note) to make sure that you are moving your lower limbs and your pelvis, and that you are reminding yourself to do this on an hourly basis.

You could make it fun, and get your colleagues involved (we do team squats), and all just do it together. It does not need to be anything weird and wonderful, it is just about moving more and a Sit-Stand desk is a great step in the right direction.

To celebrate #ONYOURFEETDAY, Sit-Stand.com are offering you the opportunity to win a Yo-Yo desk of your own (yes, you REALLY do want one!).

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Disclaimer: I received a Yo Yo Sit Stand desk to review but my review is objective (I really do love me desk).

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April 26, 2018 2 comments

Obesity Physical Activity

How Do I Get Fit with Decathlon UK?

written by Stephen Morrison

How Do I get Fit.

Well, it’s Never One Thing

My friend Rannoch cites this at every opportunity and it is a maxim that I personally love. It is also the secret to my current success (hope that I am not being too over confident as it has only been a few weeks).

You might have noticed that I am swimming a lot as I prepare for Swimathon. That I am generating a lot (ok a few) MOVES for the #LetsMoveForaBetterWorld Campaign and that I am feeling and sounding more confident and more upbeat.

My diet is on track. While not perfect, neither is it weighing me down (pun intended) and I am now easily resisting the urges that I used to succumb to daily. Eventually, the urges will disappear (well, that’s the plan/hope).

But it is how I get fit when I am not swimming and when I cannot get to the gym that is helping me not just to change my body shape , but also my lifestyle and my mindset.

Whether it is not wanting to go out in terrible weather or being idle and viewing a night in as an idyll, I have a backup system to keep me on track.

I spend 10 – 15 minutes on the simplest bit of kit. A piece of kit that is not necessarily trendy but which is reliable and effective.

A step!

Domyos Essential Step- a blast from the past

Taking more steps saved and changed my life, so it seems only right that it is steps that I turn to when I need a to get my blood flowing and my pulse racing (o.k maybe just quite raised).

For anyone carrying a bit of weight, this body weight maximising piece of kit is an ideal purchase that will not break the bank but which should see you break a sweat.

You can do it from the comfort of your own home and you don’t need any fancy training gear, although I do not like doing this feat in my bare feet (I am now howmanyhomonyms) and tend to wear trainers.

And it goes a little something like this…..

It only takes takes me 12 minutes and according to my Garmin, it burns xxx calories while this routine of steps, squats, high knees and lunges all target and tone my lower limbs.

This DOMYOS Step Platform was gifted to me as part of my role in the Decathlon Bloggers Community Blogger, but at £17.99 it is a great addition to your home work out kit.

Over the next few weeks, I’ll be showing you the other pieces of simple (and relatively cheap) kit that I am using to get myself fit at home while there might also be a chance for you to show us how YOU get fit and to win some Decathlon kit.

#HowdoIgetfit #DecathlonUK #HowmanyMiles

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March 29, 2018 0 comment