Author

Stephen Morrison

Bike Light Guide from Cycle Republic

The Winter Solstice has passed (for us in the Northern Hemisphere) and the days are finally growing lighter, but the mornings and early evenings are still dark and often the rain can impact on visibility.

So, if you were lucky enough to receive a new bike for Christmas or gifted a bike to a younger family member, you might be wondering about how to keep safe while cycling in the dark and winter weather.

Thankfully, Cycle Republic have created a very enlightening (couldn’t resist the pun) post to help you decide your lighting requirements.

In their post, you will see that the brighter you are, the more safe you are, but that it doesn’t alway mean that you have to spend a small fortune to achieve this.

By thinking about what you want to achieve i.e. avoiding being hit by vehicles, pedestrians and the occasional pot hole, you can focus on what lights suit you without breaking the bank.

Attach a wee light to your backpack and /or helmet (or even shoes) and make yourself seen without the need to look like the Blackpool Illuminations while some strategically placed and cheaply purchased Lezyne Strip lights will make you visible to all.

Mini Bike Light Reviews

Earlier in the year, I got to test the awesome Garmin Varia Smart lights which react to your speed and to the level of darkness and while I was blown away by their functionality (I could switch them on using my watch as I approached my bike), for someone cycling short distances in a well lit city, the price of £280 for the set dulled my enthusiasm.

Instead, I have fallen (thankfully not literally) for the Ryder Alumia 650 Lumen light that also functions as a handheld torch.

Very handy when my pipes burst at Christmas and my power went out!

Easily charged by USB, it is bright, waterproof and durable (I am a tad clumsy) while at £35, they are very reasonably priced (I received a pair to review and could have asked for a more expensive set, but I genuinely felt that these were more practical and a better fit for me).

While it does take up to four hours to fully charge them, the time to fit them to your bike is minutes. No tools are required and with the main body being small and removable, it is ideal for city journeys and stops.

At the moment, Cycle Republic are offering £15 off an £100 spend and with a great sale on, you can brighten up your day and ride.

December 29, 2017 0 comment

Physical Activity Swimming Triathlon

Aspire Channel Swim Review and a wee look back at 2017

written by Stephen Morrison

Believe in the impossible.

Aspire to prove yourself and your doubters wrong and look not to the failures of the past but to the glories of the future to inspire and motivate you.

Not the words of some literary genius or some motivational speaker, just what I tell myself when I reminisce about 2017.

While it has not been a great year, there have been some notable events that stretched what I thought I could accomplish and which gave me hope for the future.

In the past, I would have filled every weekend with races and events, but this year I chose four that would test me and also provide a much needed boost. Or rather, three chose me as an unlikely ambassador.

It all started with the Bishopbriggs Sprint Triathlon. Coming last provided me with the simplest of benchmarks, while finishing it provided me with a huge confidence boost.

This was quickly followed by the Men’s 10K which I was not ready for and it showed in my time and in my bouts of walking. However, I finished it pain free and with a smile as wide as the Clyde.

Although I withdrew from the Big Belter, I did set my sights on the 45 mile Classic Challenge at Pedal for Scotland (look out for my Cycling Scotland magazine article) and it turned out to be a magical day.

It all set me up for my final challenge of the year

The Aspire Channel Swim which you might have read about here. While not confined to my house, I did struggle to leave and I also wanted to do something special, so I vowed to my Aspire Channel Swim Relay Blogging Team that I would swim the 2.4 miles in one go.

If truth be told, I was not sure that I could, but I was determined that I would!

Watching my relay team members, such as Father and Mutha Fitness complete their swims inspired me and although I did put my own attempt off until the very last week, I made a commitment to swim the 2.4 miles at my local Nuffield Gym who kindly agreed to provide me with my own lane.

However, a few days prior to the event, disaster stuck. My beloved Garmin Forerunner 735XT stopped working. If I could not count lengths and record the swim, will it still have happened?

Thankfully Garmin stepped up to save the day, not only promising to replace my 735XT but to send me a swanky Fenix 5 to test.

And test it, I did

I arrived at Nuffield Giffnock and made my way tentatively towards the pool. With goggles on and my Fenix 5 prepped, I entered the pool, in trepidation due to a lack of preparation.

But then, I remembered the wonderful thing about swimming; why I was delighted to be asked to join the Aspire Channel Swim Relay team and why I asked for my fee to be donated back to Aspire.

Swimming is an activity that is easy on the joints; it is great for improving lung capacity and efficiency which can be transferred to other endurance sports and for those with spinal injuries, it is an effective means of therapy.

It is a sport that is for the many.

Swimming is also good for the mind as the rhythmic nature of it is relaxing and soothing. With 160 laps to swim, I was going to see just how relaxing it was.

I’d like to say that I simply jumped in and got on with it, but the first 30 lengths seemed to take forever and I started to worry that three hours would not be enough.

However, as I settled into my own rhythm and let my mind wander, it did not feel long until I was at 60 and then 100 and soon enough (ok, 2 hours and 24 mins later) I had swum 4,000 metres.

I had completed my Aspire Channel Swim Relay

In one go. To say that I was happy was an understatement and I must have looked at the reading on the Garmin Fenix 5 about 4,000 times, which is about half the amount of times that I have debated whether to buy it or not (I am leaning towards yes).

Now, as Clare expressed so well, swimming the 2.4 miles in one go does not make a great deal of difference. Everyone who managed to complete any distance over any amount of visits helped to raise funds and awareness for Aspire , but given the year that I have experienced, this was an important milestone for me.

It proved that despite my size and recent lack of confidence, I can still enjoy sport and I can test myself. And so can you. I believe in you, but how much do you believe in yourself? Can you think of a challenge that will spur you into action and off of the couch?

Well, over the next few months, I am going to highlight some ways in which almost anyone can participate in sport and as I return to work and to my passion of encouraging civil servants (and everyone else, for that matter) to move more, I also vow to get my own life back on track (I have had so many false starts).

So far my lack of consistency and my desire to discover the finest vegan cakes have cost me three pairs of shoes!!

I cannot have my cake and eat it!!

Especially of I am to do the Aspire Channel Swim and a 5K Swimathon next year.

Huge thanks to Aspire Channel Swim for inviting me to join their blogging relay team and to Nuffield Health and Garmin for supporting my efforts. It was an amazing and often humbling experience viewing on social media the awesome and inspirational efforts of every participant. Swimmers came in all shapes and sizes, in all ages and ability, but with one thing in common.

They believed in the impossible and they aspired to achieve greatness. Will you join them and myself next year?

December 15, 2017 0 comment

Health Mental Health

Thrive: Feel Stress Free Review and Offer

written by Stephen Morrison

I have never hidden that I have deep rooted insecurities and anxieties. My relationship with food; my constant seeking of recognition, attention and adoration and the very fact that I commit to writing many of my thoughts, fears and ambitions so openly are all manifestations of my, at times, fragile mind.

While I always try to be and look happy, my mask regularly slips and you might have seen me retreat into a corner, before slipping out of the door or learned that I had withdrawn, often last minute, from a race or event. It is not that I did want to stay or had no wish to participate; I simply felt that I did not belong. That I was the wrong person in the wrong place.

Much if this is down to how I feel about how I look and how I feel others feel about how I look. So many feelings.

But, then, my weight problems are also a product of my early life. While I received (and still receive) so much love from many, one person’s actions have scarred me for life.

Dad, I fucking hate you!

Yes, I have daddy issues. Not so much that he did not pay me enough attention, but how he visited his rage, his own insecurities and his frustration upon me. While he might still contest that it was for my own good, memories of huddling in a corner, whimpering and hyperventilating through fear are ingrained in my mind. Rather than remembering the love lavished on me by my mum, my life and behaviours have been shaped too much by the lack of love and the excess of violence from my father.

Yes, dad, you did succeed in making me the man I am today (yes, he actually said this!!).

Most of us have imperfections and we are all a product of nurture and nature. I do acknowledge my failings and I have been trying to correct, or more accurately, control some of my behaviours.

I have been taking supplements like Pharmaton and 5HTP to try and chemically alter my moods, help me sleep (there’s another sleep blog that any snorers will want/need to read on the way) and and help me, well….to function, but for the last month, I have also been using yet another tool (it is never one thing, as a friend often states).

Bloggers always seem to be raving about the latest and best new products and everything is always “awesome” “exciting’ and “revolutionary” but if you read my blogs, you will often see how I think some products and their claims are “worthless”, “useless” and often “misleading” (I have a few more reviews/exposes in the pipeline).

So, this is a genuine recommendation.

I was recently asked to review a mindfulness app (available on IOS and Android) called Thrive: Feel Stress Free and having done some due diligence (Thrive is used by several NHS Trusts, Mencap and the Priory), I agreed to test it.

Thrive: Feel Stress Free Review

Now, the first thing I will say is that I do not like the name. I do not want to be stress free. Stress, when managed correctly can be a great thing. Stress is pushing me to complete this blog, it drives me to complete tasks, such as building a bloody ikea unit, and when in danger, it can save your life.

However, stress also has led to me being off from work for the last five months; it has led to me hardly leaving the house, stuffing my face and has actually resulted in my sight deteriorating (I really do need to get back to the opticians). I am clearly not managing my stress correctly.

Enter Thrive: Feel Stress Free

Thrive is an app that aims to prevent, detect and also treat symptoms of depression and anxiety that you can download to your phone or access via your desktop. With a soothing Scottish accent (obviously) and an easy to navigate interface and helpful robot, it guides you through questionnaires, meditation and relaxation and breathing exercises on an ocean archipelago..

All of the treatments and techniques in Thrive are evidence-based, clinically proven and used in real life therapy to help manage common mental health conditions such as stress, anxiety and mild depression.

And for me, at least, they work.

After a quick questionnaire, on island one, about how you have felt and the circumstances that have contributed to your feelings, you are presented with alternative ways of interpreting and responding to the feelings. While not all are appropriate, there is usually at least one that is relevant and which makes you think about how you might respond more mindfully the next time you feel anxious or depressed. It also encourages you to undertake activities such as playing sports, meeting friends and joining clubs. Should you feel isolated or alone.

It will take time to see whether repeating this technique and following the recommendations will make me more mindful, but there are elements of Thrive that have had an immediate impact.

I have found the breathing, meditation and relaxation exercises on island two to be exactly as promised.

Calm Breathing is an essential and accepted technique to reduce anxious feelings that we can use anywhere, be it on the bus, at work or even in the bath. Whenever or wherever you are feeling anxious, performing a breathing exercises will help.

And I know what you are thinking: “wait, I know how to breathe” Yes, you most certainly do, but are you ever aware that your breathing quickens when your anxiety rises? The Thrive app has a series of breathing exercises clomid over the counter that equip you with the techniques to transport yourself to a sea of tranquility..

Soundscape is a guided meditation exercise thats uses sounds to help you switch your attention from the woes of the world; that encourages, empowers and instructs us in a simple but hypnotic way to forget our worries and to listen to the soothing music ocean effects…who knew that seagulls could induce a feeling of calmness?

In the Meditation area, you can also combine meditation with walking and the mindful body scan is a surprisingly effective way for you to connect with your own body. This might sound like some woo woo nonsense, but I do enjoy it and feel better for it.

Deep Muscle Relaxation therapy is a method of using tension and relaxation of muscles to help you relax. Thrive guides you through an exercise alternating between the two states that genuinely makes me feel calmer, more relaxed and more at peace.

By combining these three techniques, I have discovered that I can attain a level of calmness that that was previously missing and while I still have anxieties that I need to address, I am finding myself turning to Thrive, not just to review it, but to use it.

I have not found the final island as rewarding. On this island, you can create a zen garden; navigate crabs from bucket to bucket and play a word game. While these are designed to act as distractions, they simply frustrated me with their limitations and gameplay.

That being said, I have found Thrive to be an awesome app and I am delighted to be able to share a code that will allow you to access all the tools for the month of December.

Simply download Thrive: Feel Stress Free and input FSFDEC3107 for free use of the entire app to help you decide if you want to pay the price of a coffee for the monthly subscription. Alternatively, you can download the free version which gives you access to the breathing tools.

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December 6, 2017 0 comment

Health

Heat the Homeless

written by Stephen Morrison

On any given night, approximately 2,000 people are given shelter in Glasgow’s homeless accommodation, but worryingly hundreds more are sleeping rough on our streets each and every night.

And with the bite of winter now upon us, many are in very real danger of freezing to death as temperatures plummet.

There are some great initiatives in the city, over the winter, such as the wonderful Glasgow Winter Night Shelter , but sadly they have been experiencing increasing demand buy lexapro for accommodation and are increasingly turning people away.

While many agencies, including Glasgow City Council, are coming together to form a Glasgow Alliance to End Homelessness there is more that can be done.

That’s why myself and a of group of like-minded friends have decided that they can no longer walk past people shivering in doorways and that we, and that includes YOU, can do something about it, THIS winter.

We can provide much needed warmth and insulation from the elements by donating sleeping bags.

We can Heat the Homeless

So, look in your loft, cellar or cupboard and drag out those unused sleeping bags or, if you are an avid camper, why not donate your old sleeping bag and treat yourself to a new one?

All sleeping bags can be handed in to Langside Parish Church on Ledard Road, Battlefield up until Saturday 16th December and they will be distributed to those on the streets in the run up to Christmas

If you don’t physically have a sleeping bag to donate, you can still help. Every donation, small or large, made to this Heat the Homeless JustGiving page will go towards purchasing mats and bags for the rough sleepers of Glasgow.

It is estimated that each sleeping bag (suitable for the Glasgow winter) and mat will cost about £50 and if we can raise £2,500, we will be able to help an additional 50 rough sleepers.

This will not end homelessness and it will not address the complex issues involved. However, it WILL provide some warmth and goodwill over this festive season and we can save lives.

So, please give what you can and help Heat the Homeless this Christmas and keep up to date at our FaceBook page.

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November 22, 2017 0 comment

Health Obesity Physical Activity

An Honest So Shape Review

written by Stephen Morrison

Given my well documented experiences with meal replacement companies, I did not ever expect to be approached again to review another meal replacement product, so I was so surprised when So Shape sent me their 28 Day Reborn Kit for my Honest So Shape Review.

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And, in truth, I was happy to do so as despite my experiences and knowledge, I still do search for the magic potion that will deliver me faster fat loss results. I know that they do not exist, but that does not mean that I stop wishing that they did.

The alternative of discipline, determination and dedication sounds just too difficult. It might have taken me four years to reach my current weight, but I sure as hell do not want to take four years (or even four months) to regain my fitness levels or to lose some considerable weight.

This is often why I write supplement reviews. To highlight how useless, exploitative and expensive these products can be and how easy it is to fall under their spell.

But here’s the thing, I do not hate So Shape, even if I really wanted to.

As a company, they have been one of the most transparent, communicative and friendly that I have worked with. However, that is not why this review will https://chesterhousehotel.com/wedding-reception/ not be overly negative.

For I do think that So Shape have their heart in the right place and that they have a product that can serve a purpose, even if it is not one they had envisioned and not one that does not require some changes.

For as a fat loss product, it does not work for me (other than it er, did), especially not as a 28 day programme.

So, What is So Shape?

So Shape is a French Smart Meal company that has landed on the shores of Great Britain. There have been a wave of extremely and nauseatingly positive reviews from other bloggers who have all treasured the beautiful packaging, the flavours and the weight they have lost while instagram is awash with toned and sexy customers flying the flag for So Shape.

Now, I would never ever suggest that these bloggers have no integrity and are simply writing a positive review for a product they were paid to blog about, but I do wonder how they managed to miss many of the shortcomings that Helen (yes, they DID ask my Herbalife bashing partner to also review them) and I both observed.

Honest So Shape Review

The first being that no health professional in the UK would advocate the calorie deficit generated by replacing meals with So Shape, outside of those receiving medical interventions

Whether it is the 5 Day Reboot, the 14 Day Remove or the 28 Day Reborn the premise of the Challenge is the same. You consume two So Shape meals a day and one normal meal. Each So Shape meal is perfectly formulated to be packed with vitamins, minerals and some flavour.

And approx 200 kcals per meal.

As a relatively active man carrying too many pounds, my daily calorie requirements (just to stay the same weight) is 3,378kcals

The NHS recommends, for weight control, that each meal should be no more than 600 kcals and my average lunch seldom exceeds that, so even with some healthy snacks, I found myself consuming around 1,200 kcals per day, So Shape provide a list of free foods, but being plant based, I was limited more or less to salads and vegetables. Which makes me wonder why I do not just get my nutrients directly from natural foods?

It was no surprise then that I lost 6lbs in the first week. I was experiencing a daily 2,000 kcal deficit.

What WAS surprising was that unlike Helen, I was not hangry…..for the first week, at least. After having my morning shake (I do like the Mint Chocolate Ice-cream), I did not feel hungry or lacking energy for the rest of the morning and on days that I had early appointments, it was a quick, convenient and enjoyable car breakfast (the alternative is getting out of my cosy warm bed earlier on cold and dark mornings).

A tasty morning shake once I am awake

Although there is just one problem. So Shape pride themselves on their French style but je ne sais pas what the they were thinking with their Smart Shake bottle. While I do like the removable fruit infuser (and the advice to keep hydrated), it suffers from one major design flaw.

It is quite frankly awful to drink from.

Pretty…but not that useful

So bad that I ended up using one of my Smart Shakers for the rest of the Challenge….which didn’t last 28 days.

For while I did enjoy the breakfast shakes, I had a torrid time with the evening meals.

So Shape market the smart meals really well and their efforts to fully detail the ingredients and nutritional information of their dishes are to be applauded. Seldom do you see such transparency.

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However, if you check almost every other So Shape review, you will notice a pattern. Very few of these bloggers use images of the actual dishes and instead it is instagram friendly and well shot images of the packaging surrounded by REAL food.

All style and no substance.

Sadly like the So Shape Smart Meals. When cooked in a microwave, the pasta dishes have little pasta and look as appetising as a dog’s dinner (either before or after it has been eaten and digested)…

I made a dog’s dinner of this

While the soup was er, very non liquid like. So Shape do advise adding water to dishes if they become too solid, but this became a chore and success was based on trial and error and in my case, it was mostly errors.

Soup, but not as we know it

However, So Shape should maybe advise on not using microwave ovens and instead encourage Shapers (So Shapes equivalent to Beliebers) to cook the dishes on a hob.

AVOID using the microwave and cook on a hob

Not only did it look better, but the consistency and taste of the food was also much better.

Talking of taste, I did find most of the dishes reasonably palatable. Adding some chilli flakes to the pasta dishes and following the suggestion of seasoning the soups with paprika further improved the taste and made successfully this way, I could see them being a reasonable post workout protein meal.

If it was not for the price. Each smart shake and smart meal works out at about £3 and despite having a far superior range of flavours, the closest that I could find as a comparison were the vegan friendly (sadly, So Shape is not) Huel at half the price and this VLCD Meal Replacement from My Protein at £0.50 per serving. So, can So Shape compete?

Possibly not in the weight loss market. For me, the 28 days was impossible. While not as active as I once was, the calorie restriction was far too low for me and around Day 11, I started to feel weak and hungry….all the time. I also enjoy food too much (far too much). I can rustle up (or rather, Teresa can) a stir fry of veg, noodles and spices in minutes while a sweet potato curry is almost as quick. Both are bursting with flavour and packed with nutrients with no additives or sweeteners.

Now, that’s what I call food!

I worked out that these dishes cost about £2 per head and come under 600 kcals. They are also dishes that you will sit down to eat. That you will savour. Talk over and talk about (how do you know someone is Vegan? They will tell you).

For me, I cannot replace this with a powdered meal, no matter how smart it is. The So Shape meals are too small (for a larger man, at least) and too expensive while the dishes are not sufficiently flavoursome. I can have oats in the morning with oat milk, homemade soup for lunch and a quick stir fry or curry for an evening meal and still enjoy a reasonable calorie deficit and sensible fat loss.

And THAT is what I am now doing!

However, like Helen (her husband has been adding them to his diet to increase his calories and nutritional intake) I can see other applications for So Shape.

Would the pasta dishes make for great camping dishes? Small, filling and relatively tasty, they could be heated on a stove for quick and nutritious campsite meals.

I also worry that my children eat too much rubbish (as a parent, it is not always easy to say no sweets and kids DO go through only eating super noodles stages) and possibly not enough nutrients. The salted caramel (which I did NOT get to taste) and the other flavoured shakes can (as suggested by So Shape) be used to create quite appetising desserts. This and the Smart Muffins (another new product) could be a stealthy way of ensuring my kids intake enough nutrients.

For those of you looking to reduce your calories without reducing your nutrients too much, a meal replacement shake might be an option and for those that have read this review and still want to try it for themselves (you never know), I give you my discount code STEPHEN10 to get 10% off your 14 or 28-day Challenge.

Personally, I will be sticking to real food and the odd vegan protein shake (if I can find a good one) if in a morning rush (although I should be instafriendly and prepare some overnight oats in trendy layered jar).

This was a collaborative post (probably my last) and I was paid to write this review. I pride myself on writing honest reviews, regardless of whether I have been gifted with goods or paid.

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November 8, 2017 7 comments

Health Obesity

Healthy Heart, Healthy Mind with a Free Cholesterol Test

written by Stephen Morrison

Healthy Heart, Healthy Mind

With Monday’s readings at Bellahouston confirming what I already knew; that my weight was borderline morbidly obese, I started to worry about my general health and more worrying my heart health.

My mother, uncle, papa, great uncle, great aunt (the list goes on) have all had heart disease, heart attacks and heart surgery and not all have carried the excess weight that I have.

Thanks to several years as a long distance runner (going out for a ten mile or more run is far removed from my current activity levels and ability) and my Garmin’s wrist based heart rate monitor, I know that my resting heart rate is a healthy (or potentially bradycardia ) 43-51 beats per minute.

Only lower and I might be one of the Walking Dead

I do love my gadgets and we do have a doctor in the house, so we also have a home blood pressure monitor and at 130 over 86 my blood pressure is about normal, although it could be lower and as I lose weight and become more active again, it will improve.

However, there is another reading that I have been thinking about recently buy prednisone online as all of last month was National Cholesterol Month

Cholesterol is something that we all know is important, but maybe do not know too much about. We know that it should not be high and that there is possibly good cholesterol and bad cholesterol, but I will admit to not knowing much more than this.

What I do know, was that with a fatty diet and excess body fat, I was worried.

So what is Cholesterol?

According to the National Heart, Lung and Blood Institute, cholesterol is a waxy, fat-like substance that is found in all cells of the body. It is when there is an overabundance of it clogging the arteries and contributing to a buildup of plaque that it becomes a problem.

A problem caused by a range of factors. Some that you cannot control, like your genes (it can be hereditary) and your age (especially if you are a man) and others that you can influence. Does anyone want to guess what these are?

You got it…..Diet and Exercise. While not quite the panacea for all that ills (or kills) us, eating a healthier diet and moving more are two of the main things that you can do to improve your overall health and two factors in managing your cholesterol levels

It is recommended that we reduce our intake of foods that can raise our levels of low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol).

As a “trying to be” vegan, I take no pleasure in stating that saturated fat is one of the main sources of cholesterol and it is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods (yes, all the really tasty stuff…I know, right).

Trans fatty acids (trans fats) raise your LDL cholesterol AND also lower your high-density lipoprotein (HDL) cholesterol (“good” cholesterol which transports cholesterol to the liver). Trans fats are made when hydrogen is added to vegetable oil to harden it. Trans fats are found in some fried and processed foods (how many more reasons do you need to avoid processed food?). Limiting foods with cholesterol, saturated fat, and trans fats can help you control your cholesterol levels while being physically active can increase your HDL levels.

If you have a diet rich in the above foods you might want to look out for the symptoms of high LDL cholesterol.

If there were any symptoms, that is!

For high cholesterol does not normally present any symptoms and the only way to check it is to get a test.

We all know that the NHS is stretched and that getting an appointment at your GP can be difficult at the best (or worst) of times, so troubling them for a cholesterol test might not be something you feel like doing.

However, thanks to Push Doctor, I received a simple (even for me) and free (my favourite price) home testing kit that they are kindly offering this month for anyone (in the UK) who wishes to check their cholesterol.

The free kits can be requested d by contacting Push Doctor online and takes seconds to complete.

The Free Cholesterol Test

3 Steps to Checking your Cholesterol

The test is both simple and painless (even for wimpy me). Step 1 is a small prick to the finger using a lancet which draws a few drops of blood. Step 2, drop some blood onto a testing strip which changes colour. Step 3 is comparing this against the colour card which tells you if your cholesterol is normal, slightly raised or dangerously high

Step 4 (which I thankfully did not need to do) is call Push Doctors for some advice on how to lower your levels if you are worried about your results.

Please note, however, that medical treatment can only be provided when these results have been confirmed by a test administered by a doctor.

And then, it is trying to keep saturated fats and processed foods to a minimum and keeping active as much as you can. It is also recommended that you should get further checks at least every five years if you are over 20 years old.

Now, with my own readings at an optimal level (must be the plant based diet), I can focus on improving that blood pressure.

Disclaimer: This post was sponsored by Push Doctor, although I was genuinely concerned about my cholesterol levels

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November 1, 2017 2 comments

Journey Physical Activity

It’s a new dawn, it’s a new day…and I’m feeling good.

written by Stephen Morrison

It’s a new dawn, it’s a new day…and I’m feeling good.

Great, in fact, as today marks the day that I returned to the living world. and took a step (only a small one, mind you) out of the virtual world. I have been hiding behind a screen for several months and while I have genuine reasons for making a disappearance act, it has not been fun and it has impacted on my physical, mental and emotional wellbeing.

If you have caught a brief glimpse of me out and about and seen me smile, you possibly do not know how much of an effort both required and you might have noticed that neither me nor my smile hung around for long, although please also realise that it was most likely YOU that made me smile and the thought of seeing YOU that got me out of the house.

Things and people that make me smile

Circumstances have made undertaking anything seem impossible (I do HATE how some fitness professionals look down upon people’s excuses or “excuses” as they call them). However, I do need to look at how I can make the best of my current situation and with light breaking through the dark clouds, it is time to move on and it is time to move more.

My fears have not gone, but they have lessened. My shame of gaining weight no longer matters as I have to improve my health and I cannot continue to hide behind a screen or express my thoughts via a keyboard (ironic that I am blogging about this).

I will make coffee/tea/water dates and I will catch up with friends. I have lost many friends over the past year and while I am saddened to see people move on, I also realise that I am lucky to have many people who have stuck by me (yes, YOU). Over the next few weeks and months, I will spend more and more hours out of the house; I will go for massages; get my eyes checked (my vision is still impaired by optical neuritis) and who knows, I might go and volunteer as Great Run Local or even parkrun (the latter earns me three Vitality points, but the former has a special place in my heart) while I build up the confidence to run again.

Good to be back

And I will make the gym my happy place (or one of them, at least) for today was the start of something else. It was the day that I returned to Glasgow Club and specifically Bellahouston Sports Centre, where I have fond memories of playing badminton with half the Nine in a Row Rangers team (ok, maybe just eight of them); discovering the joys of circuit class (Monday Night Circuits is legendary) and competing in my first triathlon.

Glasgow Club have kindly given me a membership to help rekindle my love for fitness and to also help encourage others to follow my progress and hopefully also in my footsteps.

So Bellahouston, I’m back!

To keep on track, I would love for you to help keep me accountable by following and commenting on my progress updates while it would be wonderful to have the odd (both in number and nature) friend join me for a gym date.

For the record, here are my readings from today’s measurements. I will update weekly and will happily take a kick on the backside for every week that I do not improve.

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Body Weight	119kg
Body Fat Mass	41.8kg
Body Fat Percentage	35.1%
Muscle Mass	73.4kg
BMI	39.8

In fact, I will take it a stage further to show how determined I am. I will donate a pair of running shoes to the brilliant campaign by Migo Sports for each week (over the next eight) that I do not progress. That is right, I will give away my beloved running shoes. That is how confident (or deluded) I am.

Hopefully, you will join me (shoe donation is optional) or least help keep me on my toes (and my toes in shoes).

It is good to be back.

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October 30, 2017 5 comments

Physical Activity Try-Athlete

Those Who Wish to Play, Shall Play with Gartcairn FA & Hope for Autism

written by Stephen Morrison

There are few things in life that excite me more than an empire biscuit (sad, but true).

I do love getting my Jaws around an empire biscuit

Very few things.

As a physical activity champion, adviser, instructor and, blogger one of the things that does excite me is learning about new campaigns and initiatives that encourage and empower more to be active. Especially those that may feel (or be) excluded or who may believe (or be told) that taking part in a sport is not for them.

I love campaigns and initiatives that make sport accessible to the many. Some that I support are national and commercial enterprises like the Decathlon Bloggers Community while others are non profit like Paths For All whose Step Count Challenge is always marked in my diary and which changed my life (still eating empire biscuits, mind).

Well, today I added another wonderful project to my list of loves.

Gartcairn Football Academy’s partnership with Hope for Autism (who already deliver the fantastic Hope 4 Sport ) and the Scottish Football Association is a groundbreaking (and ground filling) initiative to encourage children with autism to take up the beautiful, but for some, the equally challenging team sport of football.

Across the UK, we are seeing many football clubs create special sensory rooms (often after fan led campaigns) to help fans with autism acclimatise to the experience of a noisy live match.

It all started at Sunderland’s Stadium of Light in 2016 after a campaign by the the Shippey family, who have three autistic children and in February 2017, Airdrie FC’s Excelsior Stadium became the first ground in Scotland to open a sensory room.

But not to be outdone by their neighbours, Gartcairn Football Academy have taken this idea a step further and from November 10th children, aged 6 to 12 years old with autistic spectrum disorder, will be able to not only watch football but also participate in tailored (and FREE) football session in a supportive and fun environment that fully respects and understands the needs of autistic children. Older children will not be excluded and their taster session will be on November 17th.

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Gartcairn coaches will undertake Autism awareness courses while Hope for Autism staff (who will also be heavily involved in sessions) will learn what it takes to be a children’s football coach (no, it will not be a 3 hour course on stomping and cursing on the sidelines while giving the referee abuse).

That are not monkeying around

Gartcairn have a short but proud history (including being awarded a Scottish Football FA Quality Mark Legacy Award) of providing an inclusive sporting environment with no trials and no trophies policies. Their club ethos is that “those who want to play, shall play” and any child who wants to play football (or any other sport) plays, regardless of their age (with teams starting from Under 5), ability (even I would have got to play), sex (Gartcairn has a thriving set up for girls) and now sensory needs.

While the main launch is in January, you can book up for the November sessions now or find out more by calling the team at Hope for Autism on 01236 779181 or by emailing Gartcairn’s Chairman Robert at robert@gartcairn.com

Normally, these taster sessions have a limit on places, but when Gartcairn say that anyone who wants to play will, they mean it. If you have a child who might benefit from or enjoy this, get in touch. No child shall be turned away and if more register than expected I have been reliably informed that they will consider the philosophy of Roy Scheider.

Gartcairn are building an empire

This initiative (and the entire Gartcairn set up- they are not stopping at football) is an example of how communities can come together and create opportunities not just for the few, but for the many.

those who want to play, shall play

If When this succeeds, it should become the template for clubs around the country. Much like the amazing Football Fans in Training, it has the potential not only to connect clubs with their fans but to use football as a means to improve and enrich lives.

To show why it is the Beautiful Game.

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October 25, 2017 2 comments

Europe Physical Activity Travel

Fairy Tale Destinations with Netflights: Mount Pilatus Review

written by Stephen Morrison

Once upon a time I was on the internet looking for holiday inspiration and I came across this Fairytale Destination article on Netflights (ok…they sent it to me and asked me to write this post. No binding spell was required).

Having a good browse through these wonderful bucket list destinations, including Neuschwanstein Castle in Germany (we should have went when visiting Munich) and Mont Saint Michel in France, made me recollect our stay in the most fabulous of mountain top hotels. More James Bond lair rather than fairytale castle, but magical nonetheless.

Hotel Pilatus-Klum, our very own Bond lair

It was the Hotel Pitalus-Klum and oddly enough, it was to be found sitting on top of Mount Pilatus, a huge massif overlooking the icy blue waters of Lake Lucerne.

Getting there was part of the charm. We had flown into Geneva (yep, one of our favourite travel hubs) and travelled by train to the almost fairytale worthy town of Lucerne where we spent a few days exploring before embarking on our voyage to Pilatus.

The magical and charming Lucerne

I say voyage as we must have utilised almost every form of Swiss travel mode to reach it.

You can get the train to Alpnachstad which sits at the base of Mt Pilatus from Lucerne, but we chose the dreamier (albeit much slower) boat journey across Lake Lucerne. While I am sure any train journey is Switzerland is scenic, sailing across the lake watching Mt Pilatus swing into view and tower over us was both mesmerizing and frightening.

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For on this night, we would be staying at the very top of this behemoth .

However, before checking in, we first had to climb up. Thankfully, no climbing was required and instead we took the Pilatus Cogwheel train, an almost gravity defying (more fairy magic?) experience and the world’s steepest cogwheel railway. The gradient of the track is not the only thing that is steep. At £170 return for a family of four taking a 30 minute journey, it is not the cheapest form of transportation. However, we are not all able to turn pumpkins into carriages that would transport us to our mountain top Junior Superior Suite, suitable for any Princess, but on this occasion destined for my very own Princess Teresa, celebrating her 40th Birthday in style

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The faster alternative to the cogwheel trip was to get the cable car and gondola from Kriens (only a few miles from Lucerne) but we felt that the boys would enjoy the cogwheel journey more and fear it less. And boy, was it worth it.

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As we climbed Mt Pilatus, we passed Alpine valleys, mountain streams, cowbell adorning cows (well obviously) and even though a tunnel blasted out of the mountain before reaching our destination.

Hotel Pilatus-Klum Review.

We had arrived mid afternoon, just as the last day trippers began their descents and for a while I sensed that we had been transported to the Shining set and had went from a fairytale to a horror story. Other than the bar staff, we were utterly alone

It was eerily quiet and sitting with a beer, only slightly colder than the air, in a deserted bar balcony with the peaks of Swiss Alps as our view, we felt that this was OUR hotel. Our mountaintop lair. That was, of course until a James Bondesque paraglider silently glided past us before taking out two sentries and blowing up the control room (ok, that might only have happened in my mind).

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Suitably refreshed, we set off for a walk around the mountain top and quickly discovered how altitude could combine with physical activity to make us feel dizzy and with the wind taking advantage of our exposed position on a precariously narrow 4 inch ledge (ok…again possibly imagining a Bond scenario) we only got so far before turning back, but not without first marvelling at the views.

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It was then time to check out our room and while the Pilatus Klum isn’t renowned for the opulence of their rooms, the rooms are immaculate and spacious while the boys could have stood at the window all day

Our Pilatus-Klum suite

And if there is a better window vista than this in the world, then I will…er, need to go and see it.

If Calsberg made window views

With our private balcony, I posed for the best EVER photograph of myself that I have ever seen. Not only was this a night to remember, it is the body shape that I long to recover.

Damn, I need to get back to the gym

Unfortunately I started to gain the pounds several hours after this was taken, as we feasted on the four course meal that is included in the booking. I am still not sure it was because we were resident in the suite, but we were the last to be seated in the grandest of tables in a restaurant that that would not look out of place in a medieval castle (it seemed impolite to take pictures).

It was then an early night as there is one thing that you don’t want to miss and that is sunrise. We watched as mountains, lakes, valleys and towns were bathed in sunlight and we felt the energy washing over us.

The dawn of another magical day in Switzerland

Pilatus is a wonderful and memorable place to stay overnight or even to visit on a day trip. There are many hikes of varying difficulties and activities for all of the family including paragliding, a toboggan run and a rope park which my inner Bond was desperate to play on, but the boys were a little too young to try.

Next time!!

On departing Pilatus, we made our way to the Engleberg and that brought more Swiss adventures…..

Disclaimer: Netflights kindly paid me to reminisce about this trip and write this post.

October 17, 2017 1 comment

Health Mental Health Obesity

My Tips on How to Sleep More.

written by Stephen Morrison

According to Benjamin Franklin “there will be sleeping enough in the grave” but what if it a lack of sleep was another modern day behaviour that is sending us prematurely to our grave?

In his book, “Why We Sleep, The New Science of Sleep and Dreams”, Sleep Scientist Professor Matthew Walker states that:

No aspect of our biology is left unscathed by sleep deprivation.”

Sleep deprivation has been linked with cancer, diabetes, heart disease, stroke, Alzheimer’s disease, obesity and poor mental health while I am the first to admit that after a sleepless night that I am hangry for much of the following day. My increased appetite for unhealthy food can be linked to my lack of sleep and this is supported by science (1) and also my own experiences.

At my heaviest, I suffered from Intermittent Sleep Apnoea which resulted in about two hours of sleep a night and in me starting my day with a Mars chocolate bar to help me work, rest and play.

Through the use of a cpap machine I eventually improved the quality and quantity of my sleep, but looking and sounding like Darth Vadar did nothing for my love life and is possibly one of the reasons my wife became my ex-wife.

The CPAP changed my life…..while destroying my love life

Only when I lost considerable weight was I able to rid myself of the mask and now that I have regained some weight, I am aware (or my gf makes me aware) that my snoring has returned.
That has not stopped me from staying up late, while the rest of the house is sleeping, to watch Netflix, write blogs posts and generally enjoy the silence and some valuable me time!

In the mornings, I could barely get out of bed

The pressures of life and a 24 hour society can make sleep feel like a barrier to achieving all that we can be and people like Prime Minister Margaret Thatcher are remembered and revered for only sleeping five hours a night (President Trump sleeps for three to four hours each night, so that might be a great counter argument on its own).

However, we are now now being warned that sleep deprivation is a major risk factor for many conditions, including cancer (2) and over the past few months, I have been attempting to sleep more. However, sleeping more is similar to moving more and eating less. It is a great objective, but unfortunately, it is often easier to say than it is to do and I have had to take several steps and make a few changes to help me achieve this goal.

The first step was to look at why I stay up late. Blog writing, TV watching, social media updating and all too often, late night online shopping at Lululemon.

How To Sleep More

In order to get to bed earlier, I would have to look at the above. I realised that very few care about my Facebook ramblings at any given time, never mind at midnight; that I could write blogs in the early evening; that my favourite TV shows are on demand and could be watched at any time and that I had bought enough clothing recently to open up a stall in the local market. In fact, I have recently started giving stuff away to the local community. I needed sleep more.

So, I decided to retire to bed at the same the as everyone else. Not only has this increased my sleeping hours from an average of seven hours a night to nine hours a night, but it is nice going to bed as a family. The boys settle and my girlfriend and I have time to talk, read and cuddle (I am a sucker for cuddles). As a bonus, I am eating less, as my two hours watching TV, ranting on social media and writing blogs were accompanied by intermittent eating. Not on carrot and hummus sticks but on crisps and biscuits.

But going to bed earlier is only part of the plan as there is no guarantee of immediate sleep or even a deep sleep, so what else have I done?

Well, I have put away my smartphone. Research (3) suggests that sleep is delayed and also significantly impacted by too much exposure to the blue lights of our electronic gadgets. It reduces the production of melatonin which is our body’s cue to go to sleep. If I am not tired, I read a book for a wee bit, but I now find (my Garmin watch tracks my sleep) that by 10pm most nights, I am fast asleep.

I now retire to bed at the same time almost every evening. Going to bed at a regular time has been shown to have a positive effect on our sleeping pattern and quality of sleep while an erratic bedtime has the opposite effect (4). While not perfect, I am experiencing regular sleep cycles of light and deep sleep.

My Sleep Pattern Cycle

I have also stripped off and now sleep in my birthday suit. The body cools as we sleep and not only does this help us sleep more soundly, it promotes the production of human growth hormones that helps repair cells while it also helps in the battle against obesity (5). Teresa likes to be snug and needs a thick duvet, so it is sleeping in the buff for me (it is ok, there is no picture).

The final thing that I have been doing is supplementing again with 200 mg 5-HTP capsules kindly sent to me by Focus Supplements who sell a range of Nootropics. 5-Hydroxytryptophan which is an amino acid and precursor to serotonin, a chemical that can affect mood and social behavior, appetite and digestion, sleep, memory and sexual desire and function. 5-HTP helps raise serotonin levels in the brain (6). It was part of my daily regime back in 2011 when I lost 178 lbs in twelve months. I am hoping that it will help again.

If improved sleep could be bottled…..

In my Ariix post I wrote extensively about the need to look at the dosage of ingredients in supplements and check against clinical research. Some sellers of 5-HTP sell 50mg capsules when 200 mg is the stated dose in trials looking at Depression (7).

I have been taking one 200 mg capsule with my evening meal and my girlfriend has noted (with some envy and much to her annoyance) that I am falling to sleep very quickly. I have also noticed that I am eating less later in the evening and I am less grumpy (ok…..only marginally)

With all the above changes, I am sleeping more and sleeping more deeply. I am awakening each morning feeling refreshed and in no need to press the snooze button on my alarm. I am not missing my extra three hours of Netflixing and Facebooking and I am enjoying my extra time with my family.

Are you someone who prides themselves on burning the candle at both ends or do you also want to improve your sleep? Let me know if you you follow my example and how you get on.

P.S. if all else fails, maybe reading my blog will help you sleep.

Links to Research

This post was sponsored by Focus Supplements who gifted the 5-HTP and donated £20 to cancer charities.

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October 4, 2017 0 comment