Author

Stephen Morrison

Decathlon Bloggers Community Making Sport and Fitness For All

Last week, I joined an exclusive group in London. A group of some of the UK’s most influential Fitness and Sports Bloggers brought together to form the awesome #DecathlonBloggersCommunity by Decathlon UK (move over Avengers, Defenders and Justice League, there are new heroes in town).

The gang’s all here. Fitness Bloggers Assemble

This group is littered with award winning and nominated bloggers and influencers with two, this week, cited by Runner’s World magazine as being amongst the most influential people in running. It is full of inspirational and hugely talented athletes, bloggers and er, me.

For I am not your traditional Fitness Blogger. In addition to being guilty of the odd rant or two, I am not particularly talented in any sport; I am not particularly glamorous with my bearded, bespectacled and balding head and with a history of a physical disability, injuries and obesity, I will never inspire many with fast times or broken records.

My mum says that I am handsome!

Unfortunately, I do not have a six pack (ok, technically, I do) but what I do have is belly folds. Lots of belly folds.

NSFW or before eating or at any time really! Sorry

While I also have moobs. Man boobs.

Will this be banned by Facebook!?

But behind this belly are guts and beneath this moob is a heart.

I did not share these images to shock, disgust or show how “authentic” I am, but to show that I love being physically active and a Try Athlete despite my current size, shape, age and lack of ability. I will never give in or give up and I will continue to promote the joy of being active.

And neither should you

Being a fitness blogger or physically active is not restricted to those of a healthy weight; to those that are fully able or to those that are aesthetically pretty. I like to think that I am part of the community of bloggers who promote sport for all and my goal is to prove that there is a sport for all. You just need to try enough of them (well, that is my plan).

As humans, we come in all shapes and sizes and sport is increasingly being made accessible to the many. Initiatives like Great Run Local, parkrun and the wonderful Too Fat to Run make running more inclusive: Man V Fat Football has brought thousands of overweight men back to football while cycling events like Pedal for Scotland attract cyclists of all ages and ability. Yes, we can aspire to look like a Spartan warrior, but by simply moving more the majority of us can not only add years to our life but life to our years without having to spend years in a barren wilderness fighting wolves. We do not have to prescribe to the notion that “pain is gain” or that we have to engage “Beastmode” to make being active a worthwhile use of our time.

But we can do more and we can move more.

That is why I am both honoured and excited at being included in the Decathlon Blogging Community. I cannot offer any expert advice, but I can offer hope and encouragement. I can help others believe in themselves and over the next year (and beyond) I will show that sport is fun, accessible and hopefully for you.

Back to the drawing board for me

Together with Decathlon and our merry band of Decathlon Bloggers we will invite you to join our community. Follow our blogs as we try new sports, overcome new challenges and hopefully, in my case, lose considerable weight as I utilise Decathlon’s range of home fitness equipment (I do not allow my weight to stop me but that does not mean that I do not wish to be slimmer).

And remember that you do not have to be the fastest, strongest or fittest to be a winner. Taking part in sport brings many rewards including friendship and even the occasional trophy (for someone lacking ability, I am not short of competitive spirit).

I might be rubbish, but I still like winning

Join the Decathlon Bloggers Community

Let me know what sports you would like to see me try with Decathlon and I will try and blag some opportunities. I will try especially hard if you promise to join me. Let us show that sport is for all and that we are all for sport.

October 3, 2017 1 comment

Cycling Physical Activity

What to Wear on Cycle to Work Day?

written by Stephen Morrison

According to Sir Chris Hoy, people like me should not be wearing lycra and while I found his comments to be a little fat-shammy, I did see through my rage mist and even though he has since retracted some of his comments, I did recognise that he raises a very good point.

Lycra is certainly no friend of mine

Earlier this year, I was presented with my fabulous but form fitting Pearl Izumi Champion Team kit and my first reaction was to walk out of the room in sheer embarrassment, before realising that I was part of a fantastic group of people and that Pearl Izumi had picked me for who I was and not for how I looked. So, I stretched the Lycra kit over my folds, waited for a lull in photographs and posed for my Champion profile pic, wishing that the photographer would finish quickly (and please note how I have carefully cropped the picture to hide my moobs).

Smiling on the outside, but cringing on the inside

However, since receiving this kit and wearing it on the Team ride on induction day, I have hidden it away in my “to wear eventually” drawer which has now become a set of drawers. Instead, I have found myself wearing my Pearl Izumi running and MTB kit for my commutes into town. The only mountain visible is that of weight that I am carrying, but at least in this gear, I do not worry about how I look (well, not too much) and it did not prevent me from riding 45 miles at the weekend.

No Lycra Required

This Wednesday is Cycle to Work Day and I thought that I would follow up on my “What you need to Cycle to Work” post with this “What to Wear on Cycle to Work Day?” which lists what I really look for and need in my cycling clothing. They have to be breathable, durable and above all else, comfortable (living in Glasgow, waterproof is also preferable). Shaving seconds off my Strava times as I commute into the city is not high on my list of priorities (unless I have once again left home late), so an aerodynamic suit or helmet are not needed, especially as I am on a big hybrid bike that weighs more than the combined Tour De France field. Wearing lycra cycling kit will not make me a faster or better cyclist and I am never going to be confused for an elite rider.

Cycling for me is how I get from A and B and how I get some time for me. I don’t really see it as a sport, so there’s no way I want to dress like an elite cyclist (although after the weekend’s Pedal for Scotland, I am a little more intent on cycling further and faster).

However, I do appreciate a good chamois and too often, too short shorts can get caught in the horn of my saddle which can make for some unfortunate rear end displays, as witnessed in Pedal For Scotland when I had to stop to unhook myself (it is ok, I will not post a picture), so longer shorts over a bib work better and in Glasgow in the winter, I tend to wear big Berghaus waterproof overtrousers (currently on sale!) over my bib and these save me from getting soaked, while still affording me some protection for my derriere.

Baggy Trousers!

Other than that, I simply tend to wear layers of clothing dependent on the weather and where I am heading to, but generally (in scotland at least) it is shorts or jeans (I have water resistant pairs) and a tshirt and a light breathable rain jacket (occasionally a fleece) that I can store in my bike frame bag.

Love cycling, hate Lycra

There’s little worse than cold wet feet, so I usually wear a pair of my goretex running shoes and pack extra socks although I do have waterproof socks from Showers Pass for the truly horrendous days that we often have in the West of Scotland!

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While never having been diagnosed with Raynaud’s, my fingers are like ice in the winter and even in the summer I tend to wear gloves when cycling, especially as I am an office worker with the hands of someone who has never seen a hard day’s work. However for on the upcoming seasons, I will be using my waterproof Sealskinz gloves (yes, there is a recurring theme of ombrophobia).

Even my watch is waterproof!!

Under my helmet (yes, bloody wear one) I adorn my head with a buff. Not only does it keep my head worn in the colder days, but they are usually cheap and are now common giveaways at events. I especially love my Men’s 10K buff which can be bought from Baw Bag who donate a portion of their proceeds to cancer charities.

So cosy, I kept it on during the coach home after Pedal of Scotland

All across Europe those commuting on bike take it a stage further and cycle to their place of work in their actual work clothes. However, it is my experience that the roads of Glasgow are often dirty while I have been known to take the odd detour through Glasgow’s wonderful parks on the way home. There is nothing quite like ending a stressful day at work with a gentle ride through woods and along the riverside. Just thinking about it makes me want to get out on my bike.

If Carlsberg did detours

While I will not criticise anyone for wearing lycra, it is not for me and if wearing lycra puts you off cycling to work on Cycle to Work Day or another other day, then please follow my lead and wear whatever makes you feel comfortable and whatever will help you continue cycling to work.

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September 11, 2017 0 comment

Physical Activity Swimming Triathlon

Be Part of the Amazing Aspire Channel Swim 2017

written by Stephen Morrison

Just because I have decided to reschedule (indefinitely) my Ironman challenge, doesn’t mean that I have given up on swimming.

I still intend on competing in Sprint and Olympic Triathlons and I am still going to swim 2.4 miles (the same length as the swim leg of an Ironman) this Autumn.

Not as part of an Ironman though, but instead as part of the amazing Aspire Channel Swim 2017 Blogging Relay Team which is something that I am excited to be a part of.

Come on and Dive in. You know you want to

The Aspire Channel Swim 2017 challenges you and anyone (of any age) you know to swim the length of the English Channel, but do not worry, nobody expects you to a) swim the English Channel (although many brave swimmers are) or b) swim the 22 mile distance in one go or even by yourself.

You can either swim the distance as an individual over a 12 week period starting 11th September and finishing on the 4th December or join a relay team, like I have (still to meet my virtual team), and swim only part of the 22 miles.

There are many inspirational individuals swimming the full 22 miles in days rather than weeks and while I could spread my distance over the 12 weeks, I am going to attempt to swim the entire 2.4 miles (160 lengths) in one visit to my local Nuffield pool. This will be my longest swim ever and I might need to build up a little, but I am really looking forward to getting back into the pool, instead of sitting here writing about it.

Time for less words and more action

Whether you sign up as an individual or relay team, you can swim at your own pace and at your own pool (or outdoor location for my hardy open swimming pals) and you do not need to be an Olympic standard swimmer to participate in the Aspire Channel Swim 2017, although I probably do rival Michael Phelps in calories consumed.

I am not the greatest swimmer (understatement of the year), having only been taught how to swim this year by Robert of Vigour Events, but I love being in the water and as someone who has problems with my joints and who weighs considerably more than I should, the water supports my weight (much like it does for sea living mammals…cue beached whale comments from the fat shamers) and makes swimming a relatively easy activity that is so rewarding, both mentally and physically.

Swim and reap the rewards

The Aspire Channel Swim 2017 is a free to enter challenge and you are urged to fundraise for this vital charity that supports over 40,000 people recovering from spinal injuries. However by signing up at and participating in and promoting the event, you will be helping those paralysed by spinal cord injuries. Sadly, someone is paralysed every 8 hours from a spinal injury and Aspire provides practical support that enable these people to lead active and independent lives

With no statutory Government funding Aspire depends solely on donations and proceeds from the Aspire Channel Swim 2017, so please sign up HERE and please consider even the smallest of donations. The target this year is £800,000 and every penny and every lap counts.

In return, not only will you get to support this amazing charity, but you’ll also get the amazing welcome pack below while the sponsors Zoggs have provided some brilliant prizes for fundraisers.

Even more rewards for signing up to Aspire Channel Swim 2017

So, come September 11th, why not get off the couch and head down to your local pool? Dive in and let us see what you can achieve by sharing your experiences on Twitter and Instagram using #ACS2017

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September 4, 2017 1 comment

Health Journey Physical Activity Triathlon Try-Athlete

Ironman 2018 Update: It is not the end, only the beginning

written by Stephen Morrison

It is no secret that as a fitness blogger and Ironman 2018 in training, my current fitness levels and weight often (ok, all of the time) make me feel like a fraud

Circumstances outwith my control have placed limitations on my training and my own insecurities and beliefs have prevented me from taking the necessary steps to keep myself active and to get me to a healthy weight.

I have had my reasons but I have also made excuses.

Fear of not being able has made me afraid to try. I have coasted along at a steady weight but not a healthy weight. Thanks to Lululemon Glasgow, I have a wardrobe of stylish and oh so comfortable xxl and xl clothing whie I have a partner who loves me unconditionally (on the condition that I do more housework).

No more complaining about ugly clothing for obese people

I have also set goals too far in the future and too extreme for me to realistically achieve (especially given a recent development) and I have settled into a comfort zone that did not require me to sweat and I had forgotten how much I enjoyed being active. I had forgotten how to have fun.

Instead, I had become angry. I was angry at my own shortcomings and at the world, in general. I had attacked network marketing brands and I had challenged the lazy and fat shaming attitudes of sections of the media and the fitness industry. I had made an impact, but sadly I had also made myself extremely unhappy.

Then, one morning, the postman (it was a man, I saw him) delivered an envelope that reminded me of my goals.

To encourage, empower and to enable others to be healthier and happier. If I could not inspire myself, how could I inspire others?

The envelope contained my Level 2 Fitness Instructor certificate and it was the stimulus I needed. I got in touch with my mentor, John Hardy of Faster Global and agreed a plan for my Level 3. Faster will get me there, although I might need to take it slowly, as I have other pressing priorities.

From 354lbs to Fitness Instructor

Now, I am not sure if I will ever be a practising personal trainer, but with a Faster education, I do know that I will know how to move better and how to move others to move more. Whatever route I decide to pursue, I know that that they will be behind me.

But first, I have to get behind myself. I have to decide what my priorities are and make sacrifices and hard decisions.

My dream has been to be an Ironman, but recent events have made me question my ability, my resolve and my future. It also made me think about a blog post from an amazing blogger and triathlete that I follow.

Lucy at “PaddlePedalPace” is an experienced triathlete and her reasons why she wouldn’t commit to an Ironman have resonated with me.

While others may be able to juggle their commitments, I need and want to spend more time with my family. I enjoy being both a triathlete and a try athlete and while I will still swim, cycle and and run, I am going to concentrate on having fun and enjoying shorter triathlons (for a while, at least).

My dream of being an Ironman in 2018 has once again been pushed to the back of my priorities and instead, I am simply going to focus on getting fit, losing weight (again) and enjoying life. And I’ll always have this Ironman in my life.

The closest that I will get to an Ironman in 2018

With the weight of Ironman 2018 lifted, I have felt a renewed sense of purpose and renewed hunger. I looked up my Top Tips for Losing Weight post and decided to make a few small changes.

The first was to move more. I made myself get up and get out for short runs, in virtual tandem with my blogging pal Helsbels. These are only 10 minute runs, but they are helping me to build confidence and are a good way to keep me moving.

It was good to get out for a run….even if only for 10 minutes

With Pedal For Scotland looming, I have also been using my bike to transport me to medical appointments. These short runs and commutes alone will not undo the damage done but it was a start and slowly my determination has returned.

Wet We Wet

Downpours of rain have not dampened my spirits and the forgotten urge to move slowly, but surely has replaced my desire to do nothing.

I have also started to lift more. I use kettlebells, a pull up bar and my own body weight and I have started to feel stronger. My eyesight condition (still under investigation) means that I cannot not train too excessively, but I have made training a part of my life again.

It’s time to get swinging

My final act was to look at my diet and to make a change that I felt would be in my health’s best long term interest.

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Yes, we decided to move to a more plant based diet with red and processed meat removed from our shopping list. We have replaced bacon with beans and and parma ham with pulses; we have changed to almond milk and we have moved from crisps and sweets to fruits and and nuts.

It has not been overly difficult and most shops have dairy free alternatives and eating out has not been a hardship. I especially enjoyed this vegan haggis at Gusto and Relish

This was before I was told that there were mushrooms AND kidney beans in this!

Despite the vegan strawberry scone and almond milk matcha tea below, my weight is slowing falling and I am feeling more energetic. The combination of moving more, sleeping more, eating healthy fresh food and, trying to be more positive has had a tremendous impact on how I am feeling.

This plant based diet malarky is a piece of cake

What changes can you make that will help you feel better in this journey we call life? What activities can you try and what are the barriers that you feel are stopping you from being healthier and happier?

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August 29, 2017 5 comments

Health Physical Activity

Join me at Maggie’s Culture Crawl 2017

written by Stephen Morrison

I read the statistic and it horrified me. Most of us can say that we know someone who has cancer, but the startling and frightening truth is that 1 in 2 of us born after 1960 will be diagnosed with cancer in our lifetime (1).

50% of us will be diagnosed with cancer while the other 50% will likely have a loved one diagnosed.

In truth, it is possible that all of our lives will be affected by cancer in some way and over the last few weeks, I have been learning about some of the services in place to help those diagnosed with cancer and their families.

Maggie’s Centres is a charity established in 1996 and they are now located in the grounds of 20 hospitals across the UK. A Maggie’s Centre is a place that offers free practical, emotional and social support to people with cancer and their families. It is a place where anyone can come for a chat, a cup of tea or just to find a quiet space to relax.

It is a home away from home.

A home from home

Before I arrived, I expected the building to look like any other hospital building. Sterile and clinical. Instead, I was overwhelmed with how warm and welcoming the centre was. There were open planned sitting areas, open gardens, and open arms. Light shone in and smiles radiated from almost every face. This was not a place full of people suffering; many were thriving and the staff were almost indistinguishable from the visitors as everyone moved freely and engaged positively.

It was moving and reassuring and at this point, I must have gotten something in my eye. Possibly some pollen from these flowers.

Maggie’s is a place to grow

I eventually managed to clear my eye and I sat down with one of the counsellors and we discussed some of the programmes that Maggie’s deliver and I was encouraged to learn about how physical activity is promoted within the centre

We all know that our lifestyle choices can increase the risk of cancer and being over 40 (I know, I do not look it) I recently made the decision to reduce my intake of red meat and to end my love affair with processed meats like bacon (2)

Maggie’s has a fully functioning kitchen and also a nutrition class, but it was their activity programme that I was interested in.

Remaining active while living with cancer has been shown to result in significant improvements in physical functioning, active daily living, shoulder range of movement, cardio-vascular fitness, positive mood, and quality of life. (3)

At Maggie’s, you can join a walking group, try yoga and if feeling up for it you can go for a crawl.

No, this is not some form of functional fitness, but instead, one of the highlights on the Maggie’s social calendar that I spied on a shelf.

The Maggie’s Culture Crawl is open to all. It is an evening of music, dance, comedy, art and of course walking. You get to discover your city in the most wondrous fashion with special access https://healthylivinguk.org/2017/05/28/buy-cialis-20-mg/ to iconic buildings and beautiful venues and entertainment and culinary delights from talented performers and chefs. The walks vary from six to ten miles in length and with regular breaks, they should hopefully be accessible to most.

You get to have fun and you get to help fund the amazing work that Maggie’s continues to deliver.

It all starts in Edinburgh on 22nd September and you can sign up here

The cost of entry to this amazing night is £25 with the expectation that you raise £100 or you can simply pay £75 without having to fundraise.

I will be participating in the Glasgow Culture Crawl on the 29th September and it would be great to have you join me on one of these amazing nights.

Together, we can ensure that those with cancer and their families receive the care and support that can be life enhancing and potentially life saving.

Disclaimer: In return for this post I have received two free entries to the Culture Crawl. However, having witnessed and been overwhelmed by the care and support they provide, I have decided that I am going to make regular donations to Maggie’s, starting with any fees that I receive for writing for Expedia

Eyes now clear, it was time for me get home

References:

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August 26, 2017 0 comment

Physical Activity Travel

Active Holidays and the Expedia Hotel Edit

written by Stephen Morrison

Whether it is practising Yoga in Mumbai, sea kayaking in the Whitsundays of Australia or trekking in the Tatras of Poland, we always try to ensure that we have active holidays and we walk everywhere. Just look at this week of steps spent in Paris.

We kept the boys on their feet

Not only because it is invariably fun for all , but because we want the boys to view being active as a norm and also because we think that the best way to enjoy a region, as a family, is to explore and experience it in as many ways as possible (wee Jack especially enjoys his personal human water taxi).

My sea based Uber service

One of the ways that I especially enjoy is running. Or, at least, I used to and hope to in the future (injury and ill health have kept me away for too long).

You might have read my posts about my active holidays and my running in the streets of Rome and Sorrento and I might have once or twice mentioned that I once ran a marathon in Copenhagen, but I also try to take steps (literally) to ensure that I can run in every country and city we visit.

When you realise Rome is built on hills

My running shoes and kit are always the first packed (can’t forget my Garmin charger) and while Teresa is scouring hotels and flights, I am researching races and events. More than once, I have abandoned my family on the beach to go off running and while this might seem selfish, please check out the size of the bling (and I still had time to sunbathe).

Putting my feet up after carrying this medal home

Finding races within holiday dates can be a bit hit and miss (I missed the Hvar Half marathon by two weeks), so a quick search on the internet will provide you with an abundance of tested run routes on sites like mapmyrun and sometimes, the best runs are when you just lace up and head out and have no idea what to expect at the end of the road.

Reaching the town’s and my own limits with this morning run in Croatia

However, as I become more experienced (and more conniving), I am learning that influencing Teresa’s hotel choices can make my plans for a run easier.

A hotel with good facilities close to a race or a recognised run route means that I can disappear for a few hours, usually early in the morning, safe in the knowledge that my family will not miss me too much (or at all, knowing the boys) as they sleep soundly in their beds or relax by the pool or beach. I get to see the sun rising, cities coming to life and countryside yet disturbed by hordes of tourists.

It’s all mine!

This has worked to my advantage in countries all over the world and when Expedia approached me to write an article on City Hotels for Outdoor Running for their new Expedia Hotel Edit site, I did not have to think long or hard about the wonderful hotels that I have stayed in and the amazing runs on their doorsteps. The only difficulty was picking five. The Expedia Hotel Edit page is full of quirky hotel ideas for sun lovers, view lovers and even yoga practitioners. Our Danny was especially intrigued by the aeroplanes converted into hotels.

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Have a wee look at my five recommendations and let me know how you plan your running or active holidays and adventures abroad or at home.

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August 25, 2017 0 comment

Obesity

Before Buying into Ariix, Read this Slenderiiz Review

written by Stephen Morrison

Ever since the Great Run and Herbalife Campaign, I have become much more aware and more suspicious of networking marketing (just pointing out my bias up front). Organisations such as Timeless Vie and Bot Watch are great resources if you want to read more about how they target the vulnerable and leave many far from healthy or wealthy.

Herbalife are just one brand and you may be familiar with others such as Juice Plus and Forever Living.

Recently, I have noticed more and more posts on social media about skinny coffee from Valentus and I was delighted to see that many were deserting it; realising that it had zero evidence and, from their accounts, that it was not even registered in the UK.

One such seller was Charlotte Thomas. I read about her online and she spoke strongly about integrity and how it was more important than money. She had this to say about Valentus:

Charlotte just oozes integrity

Although some might argue that being busted by Trading Standards might have prompted her actions, given that she had happily sold the unproven coffee for six months, I feel that it was brave to speak out in public about a product and company that she had only the month before been praising.

Don’t we all just love coffee?

So, when this job creating entrepreneur with integrity spoke excitedly about a new product whose scientific research she was this time certain about (we all make mistakes), I just had to find out more. As someone who has struggled with my weight for most of my life and who has always dreamed of being a #bossbabe , I saw this as an opportunity of a lifetime.

After all, she did cite “Fact” and who am I to argue with that?

Charlotte is certain that this product is backed by science. Fact.

However, life has taught me to be cautious and I asked Charlotte for this evidence and science for a Slenderiiz Review. She kindly sent me links to case studies and to product details, but sadly no scientific research. Here was me waiting to be as impressed as she was and unfortunately, there was no evidence to be found.

I pressed further and was added to the DNA 24 First Look Facebook Group where myself and 3,500 others were being educated about the Ariix product Slenderiiz.

There were videos galore and one interesting post from Erika Elmuts who serves on the Ariix Scientific Advisory Board. If anyone could provide the science and evidence, it would be Erika. After all, she did have a Harvard degree and she had spend years working in a homeopathic pharmacy. She boldly and without an ounce of irony stated that Ariix products were: “better than the products that we used to sell”.

What, better than homeopathic medicine?

Just Take It

But before they did, I wanted to find out more about Slenderiiz and with the links Charlotte provided, I went digging.

According to Ariix: “The easy-to-follow Slenderiiz system will do what nothing has ever done before. Slenderiiz gives you the edge you need to conquer your cravings and take control of your weight. The all-natural and clinically tested ingredients of the Slenderiiz drops curb your appetite, slow the absorption of carbs, boost your metabolism, increase satiety, lower your stress hormones, and help you sleep. Trust us, Slenderiiz is backed by real science and is like nothing you’ve ever tried before”.

Trust them, they said.

Throughout their marketing material and videos they focus on the fact that a multi- faceted approach to weight loss and weight management is key for staying healthy and on this, we can agree. So, I decided to read on and to read about all the scientifically researched and proven ingredients.

SLENDERIIZ REVIEW

Spenderiiz comes in the form of two bottles of drops that you take before breakfast, lunch, dinner and bed. 90 drops in all across the day.

It might as well be homeopathic medicine

Ariix and their distributors promote at length the scientifically proven ingredients of Slenderiiz, so without any evidence provided, I decided to use my trusted pals at Examine.com , pubmed and a couple of dietician pals to research them all and to help me compile this Slenderiiz review.

PRE-MEAL DROPS

Listed below are the ingredients of the Pre- Meal Drops and I have searched for the research that matches the claims of Ariix. I have considered their source, relevance and conclusions and I hope that you will too. For the record, I am not a medical professional, but I do advise the Faculty of Sport and Exercise Medicine and I have written for the British Medical Journal Blog. Now, that might not trump Erika Elmut’s New York Times articles and while I do not have a Harvard degree, I do know how to read and interpret research (and when I do not, I ask others who do).

It’s a Food Supplement, not a Magic Potion

150mg White Kidney Bean Extract – According to Ariix (ATA) it helps delay the absorption of simple, starchy carbohydrates so your body burns fat instead of excess sugar. While White Kidney bean does have such a reported effect, the research shows this being achieved by supplementing with greater doses of 4-6g https://www.ncbi.nlm.nih.gov/pubmed/2446948

85.2mg Cacao Bean Extract- ATA it positively affects the hormones associated with hunger, effectively and healthily suppressing appetite. Again, this is a very low dose and with daily recommendations of 500-1000mg, I have to wonder about the efficacy of the Slenderiiz drops, especially when I couldn’t find any peer reviewed research on its effectiveness.

49.5mg Green Coffee Bean Extract – ATA it contains healthy, natural caffeine that boosts metabolism and increases the body’s ability to burn fat In research, a minimum dose of 440mg was shown to be effective while 140mg had no effect https://www.ncbi.nlm.nih.gov/pubmed/18035001

A systematic review of research on the properties of Green Coffee in regards to weight loss concluded that there was a high risk of bias and that they were of a poor methodological quality. https://www.ncbi.nlm.nih.gov/pubmed/20871849

19.8mg Green Tea Extract Another caffeine based ingredient and another example of a very low dose. According to Examine: “ Significant effects in humans are noted only at high doses, such as 400-500mg EGCG equivalent per day”

15.9mg Guarana Seed Extract – ATA it helps boost metabolism and contributes to increased fat burning. You might be seeing a trend here but 50-100mg per day is quoted as a recommended dose while there is not sufficient evidence for its efficacy.

7.95mg Cinnamon Bark Extract -ATA it helps the body maintain normal blood glucose levels, which in turn curbs cravings. The “well documented diabetics blood sugar level” research that Ariix refer to cites doses of 1-6 g daily https://www.ncbi.nlm.nih.gov/pubmed/18234131

300ug Biotin – ATA it helps boost metabolism and contributes to increased fat burning. A mice study was 2500ug PER KG of weight, so I have to ask what a total intake of 300ug for a human supports? https://www.ncbi.nlm.nih.gov/pubmed/23724165

40ug Chromium- ATA it helps control blood sugars to avoid spikes and crashes in blood glucose levels. Research shows that supplementing with 250ug daily resulted in a modest drop in blood glucose in diabetics.

A review of literature concluded that there was “no current, reliable evidence to inform firm decisions about the efficacy and safety of Cromium supplements in overweight or obese adults”. https://www.ncbi.nlm.nih.gov/pubmed/24293292

In summary, not one of the Slenderiiz Pre-Meal Drop ingredients met or even came close to the recommended daily dose reportedly used in the clinical research above.

BEDTIME DROPS

What’s in the Bedtime Drops

100mg L-theanine – ATA it is a natural substance found in green tea, aids weight loss by preventing fat accumulation and promoting relaxation and sleep. 100-200 mg is the normal dose and in this, Ariix meet the lower range and the research supports its use as a relaxant.

25mg L-glutamine – According to Examine 5g is the normal dose and Ariix do not provide any reason for its inclusion in their literature and the research does not support its use https://www.ncbi.nlm.nih.gov/pubmed/20181080

10mg Fructo-oligosaccharides is er a sweetener

5mg Acerola Fruit Extract – ATA it improves healthy gut ora, which aids digestion. There is no research (that I can find) that supports this. It is however a fruit rich in Vitamin C which we usually requires about 200mg each day and generally get in a normal diet.

5mg Holy Basil Powder – ATA it helps to lower cortisol levels and regulate stress levels that lead to fat accumulation. You guessed it. According to science it’s 100mg per day https://www.ncbi.nlm.nih.gov/pubmed/19253862

5mg Cordyceps Powder – No claims by Ariix on this one, but research again shows the need for high doses https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4621640/

5mg Astragalus Root Powder – ATA it encourages feelings of calm and well being – essential for stress-level maintenance. This is a herb that is very popular in Traditional Chinese Medicine where 4-6 g is recommended. Ten times as much as contained in Slenderiiz

Again, we have a range of ingredients that are mostly backed by science but again at much larger doses.

There is no independent evidence that Slenderiiz provides any results. When I put this to another Ariix representative they informed me that Ariix had in fact paid a third party to independently conduct consumer trials and the results were “insane”!!!

Insane or otherwise, I asked if they felt this was credible evidence given that they had paid for it? At this point, I was advised to speak to someone who knew what they were talking about as she just helped build businesses (no doubt supplying #bossbabes with “haters gonna hate” memes) and had seen “insane’ results using the product herself.

Again, take my money

However, remember when Ariix spoke about a multifaceted approach to weight-loss? They were not lying. At the heart of their weight-loss programme is:

THE PERFECT WEIGHT LOSS

PROGRAMME

At the core of this perfect weight loss programme is an instruction to keep your daily intake under 1,250 calories eating only Ariix approved foods

The Ariix approved foods are listed here and generally a diet consisting of these would be a healthy one. You wouldn’t struggle for choice and you wouldn’t feel hungry

In fact, the Slenderiiz Programme is all about not being hungry .

Unless of course you were being restricted to under 1250Kcals per day and like me have a BMR of 2800kcals. If you ask me, the secret to Slenderiiz success stories is down to the usual culprit…calorie restriction.

If you consume 500-1000 kcals a day less than your BMR for a prolonged period, you will see “insane” weight-loss results. I know this because I did it. I lost 174lbs in 12 months with a calorie restricted diet. Insane, I know!

To reduce stress levels and aid weight loss, I would urge you to get enough quality sleep, see friends (my current major failing) and enjoy the great outdoors. Track both your calories in and out using MyFitnessPal and a fitness tracker and take lots of small steps (read THIS for some great tips) to a healthier and happier you. Most importantly, I would advise ensuring that mentally and emotionally that you are ready to lose weight. To be successful you will benefit from having clear picture of why you want to lose weight and why it means so much to you.

You will not need to spend £130 per month (I kid you not) on Slenderiiz drops that have no independent research or evidence supporting their effectiveness and that, Charlotte Thomson, is a Fact!

So before buying into the Ariix brand or buying their products, please look at the science and the research that they are quick to cite but hesitant to discuss or publish. In fact, I will leave you with an image that summarises the importance of evidence within the Ariix community

You cannot argue with evidence

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August 15, 2017 38 comments

Health Mental Health

My Steps to Better Mental Health with a little help from Charles Dickens

written by Stephen Morrison

Now, I am no Charles Dickens and I hope that you do not have great expectations for this blog, but for two months, I have been experiencing some hard times. High levels of stress, anxiety and depression (we will not get into the reasons) have not made this the best of times and it has affected every aspect of my life.

My work has suffered (I am not currently at work); my friendships have suffered (I am not leaving the house); my fitness has suffered (I am not doing anything to keep myself active); my eyesight has suffered (I have developed Central Serous Retinopathy) and, I am struggling to complete tasks (I am not doing anything). I worry that I am a poor excuse for a partner, step-father and son. I have been unable to see the forest for the trees and I want to escape from myself.

Things like paying bills, making and attending GP and Optician appointments and yes, writing blogs are a chore. I have withdrawn from events and I have withdrawn from life. Even when I am feeling good, I am a procrastinator and not the most gregarious of individuals , so imagine me with zero motivation and little focus.

The only thing I have felt able to do is eat. Eating has always been a comfort and a joy to me (quickly followed by sorrow) and I am definitely someone who will run for cake.

In 6 weeks, my weight has suffered and I have regained 12 lbs through lack of moving anything other than my jaws. 12 lbs that I fought so hard to lose in the previous 12 weeks.

However, one thing that I am is self aware. Yes, I know that I annoy many of you with my selfies, my endless shoe pictures and my occasional humblebragging, but I also know that my physical and mental health cannot continue to suffer. I also know that this is a path which I been on for far too long.

Steps to Better Mental Health

There are no quick solutions. No magic pills (well, that is not strictly true) and no guarantees, but there are several steps that I have been taking to help improve my physical and mental health during a period of immense stress.

Firstly, I have been moving more.

I have been going out for 20 minute walks ( I hope to run soon) to the local park, where the feeling of the wind and the sun on my face; the hearing of laughter of children and the barking of dogs; the sight of the trees and the smell of recently cut grass always helps to put a smile on my face. Even in the rain (I do live in Glasgow).

Thinking about new shoes!

I have also been getting wet at home by building up a sweat, using my collection of kettlebells and my Core Momentum Trainer.

As my levels of exertion and my heartrate increase, my levels of stress and anxiety dissipate (for a short time, at least). While swinging my kettlebell, I am lost in the moment and I am focusing on the movement. The events in my life that I am struggling with fall to the back of my mind and I can escape (for a short time, at least) from the thoughts that are dragging me down.

A heart that never hardens?

I am also talking more.

I have reached out to friends and I have sought counselling. I am being open and honest with my loved ones and hey, I am sharing with you, dear readers (or reader).

And I am looking at my diet.

Anyone who knows me well, knows about my aversion to vegetables, especially broccoli and brussel sprouts (they are the devil’s work, I tell you). It is my hope to move to a more plant based diet and I am eating more fruit, nuts, grains and vegetables, but I do know that I should be eating more.

I have bought some cook books; we have procured an extensive collection of spices and herbs and Teresa has made some fabulous soups. Soups that cunningly hide the source of their vegetable goodness. It is a slow road (for me, at least) to destination plant based diet.

However, I have also been popping some pills.

I do not want to go down the road of prescribed medication for my anxiety and depression, so I have been supplementing with Vitamin D (Glasgow, remember), Ashwagandha, Curcumin and Pharmaton Vitality capsules.

Now, the health properties of the first three are quite well researched and documented, but you may be unfamiliar with Pharmaton Vitality.

Earlier in the year, I was gifted a supply and although I was heavily suspicious of their claims that: “Pharmaton Vitality Capsules work by enhancing mental and physical performance” I discovered that without making any other significant changes to my life, I was more focused, more alert and getting more done. My weight loss increased (as I was more mindful about eating) and I felt more inclined to go for a cycle. The 28 days that I consumed them coincided with my 28 day cycle streak. Now, I know all about causation and correlation, so I will not be making any silly claims.

I also know all about the placebo effect

However, as I have reintroduced them (I used some Boots giftcards to buy the maximum 12 week supply), I have noticed that I am regaining my drive. It might just be the Ginsing, but I am working out again and I am writing again.

I am getting shit done.

Will these stop m from being a muddy, solitary, moping weed?

Hopefully, It is only a matter of time before I am able to go out again; go back to work again; and start living my life again. It might take longer to see properly again (4 to 6 months, seemingly), but the Pharmaton Vitality tablets are also packed full of Vitamins A, B and C so every little helps.

At £10 for a month’s supply, they are not cheap. Add in the cost of my Vitamin D, Curcumin and Ashwagandha supplements and you might be asking if I would be better getting these vitamins directly from food.

And you would be mostly right. All Scots are advised to supplement with Vitamin D due to our lack of sunlight (especially in winter) and you would need to consume copious amounts of Turmeric to absorb the recommended levels of Curcumin, but most vitamins and minerals can be sourced from food (the Ashwagandha is a plant in India). My eventual goal is to make the behavioural and dietary changes that will facilitate a hopefully long and healthy life, but I know that it will take time and I know that the causes of my stress and anxiety will not disappear quickly either.

All I can do is remain positive, be strong and keep moving while introducing more fruit and veg into my diet and trying to stay in contact with friends.

5 Steps to Better Mental Health

I stole this image from Dr Andrew Murray, who posted it just today. For better mental health, I really think that the above encapsulates, for many, the key requirements.

What are you doing to keep yourself mentally and physically well? And if you are struggling, do you know how or where to go for help? Forget your pride and seek help. Speak to someone and maybe, go for a walk among the trees.

Listed are a few of the organisations that provide invaluable support and who will be glad to hear from you:

Breathing Space 0800 83 85 87

Samaritans 116 123

SAMH 0141 530 1000

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August 2, 2017 0 comment

Physical Activity

ukactive’s Lazy Approach to Inactivity

written by Stephen Morrison

As a fitness blogger, my main goal is to move people to move more. It is not to move products.

This is why you will find very few product reviews on my blog (people like DC Rainmaker do it much better); why I often use emotive language and possibly why I am on few (if any) PR lists (other than blacklists).

Please do not take this as a slight on my fitness blogging peers, but sponsored post after sponsored post promoting and pushing products, places and people is not my idea of influencing.

What is Influencing?

For me, influencing is about inspiring and creating change; it is about challenging the status quo and sometimes, it is about going head to head with organisations and businesses whose practices I believe are detrimental to my main goal of getting more people moving.

In the past few years, I have used this blog, my blogs for the British Medical Journal (BMJ) and the Faculty of Sport and Exercise Medicine (FSEM) and even evidence to a Parliamentary Committee to criticise The Sun for its coverage of Man v Fat Football; Herbalife and Great Run for their intended partnership; the UK Government on their failing obesity policies; the Sports and Exercise Medicine community for their approaches to inactivity and also UKactive for their less than national National Fitness Day celebrations.

I possibly have some anger issues, but what I definitely do have is passion and determination.

I do not give in, I do not give up and do not care about upsetting brands or organisations. If I find what they are doing to be questionable, I do not adopt a policy of “if you can’t say something nice, don’t say nothin’ at all” in fear of being blacklisted or missing out on future opportunities. Instead, I question and I challenge.

And that is why I find myself again at odds with ukactive, the self proclaimed champions of physical activity.

For since the turn of the year (and even since 2012), they have been pursuing an agenda.

Fittest and Laziest

That agenda is a reductionist one that labels the cause of inactivity as laziness. According to ukactive, the UK population are defined by their place in some spectrum between the fittest and the laziest. The laziest are a national embarrassment and a burden on society while the fittest are celebrated.

Not just a one off

By repeatedly pinning the blame solely on personal lifestyle choices and using such pejorative language, ukactive are ignoring the myriad of factors impacting on activity levels. I won’t bore you with these, but my FSEM Blog on Salutogenesis is worth a read (no really, it is).

If we are to purposively tackle the inactivity epidemic that blights this and many other countries, we have to move away from blaming individuals and accept that the problem is a societal and often environmental one.

That is not to say that people should be excused from personal responsibility, but we have to consider the reasons why people adopt self destructive behaviours. We also have to look beyond the fact that we are actually hardwired to conserve energy and ask ourselves if continuously telling people how lazy they are has any benefits? Does it make sedentary people reflect? Does to inspire behaviour change?

I am not a behavioural scientist, but my experience and understanding (very basic) of behaviour change tells me that it does not.

So why do ukactive insist on repeatedly using this word? You will have to ask them yourself. For they are refusing to respond to my questions or those of other bloggers. Helen and Bethan and physical activity advocates.

Still Waiting!

Some have came to their defence stating that this is not indicative of ukactive’s beliefs or approach but with the offending posts still live and questions remaining ignored, I am struggling to accept this.

As long as these questions go answered and this mindset exists, I will be unable to support ukactive or National Fitness Day who otherwise undertake some fantastic work and champion some wonderful initiatives.

Pursuing this line of enquiry so aggressively will not endear me to ukactive or to their followers and partners, but as a fitness blogger/influencer and physical activity advocate this is important and we must ensure that the media (shame on the BBC for the original news headline) and those charged with helping the nation move more understand that:

Inactive does not equate to laziness and to suggest otherwise is simply lazy

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July 16, 2017 2 comments

Cycling Pedal For Scotland Physical Activity

What you need to Cycle to Work (my 5 month “expert’ advice).

written by Stephen Morrison

What you Need to Cycle to Work

Ever since the weather improved in March (wet, breezy and cold as opposed to soaking, blustery and freezing) I have been cycling the three miles to and from work each day. For someone who does not always have time for long rides, this is valuable bum in seat time that will help me prepare for my Pedal for Scotland 2017 Challenge (I hope).

Over these past five months of cycling to work I have learned a few valuable lessons that might help to encourage you to get back on your bike and cycling to your place of work or education.

The most important thing that I have learned is that I genuinely enjoy my cycle to work. More often than not, it puts a smile on my face.

When was the last time you smiled on the bus to work?

Not only is it often faster than the bus, but it is both energising and calming. It is the perfect start and end to the working day for me. Cycling to work brings an array of benefits (you do not need to be a Tour de France rider to enjoy cycling) and you can read about them in this Pedal for Scotland feature in the Daily Record.

Now that I kinda know what I am doing, I would never go back to getting the bus or train. However, there are a few things that you might need before joining me in a cycle to work.

Firstly, you need to understand that not all drivers hate cyclists (no, really, they do not). Yes, I have had some obscenities hurled at me for daring to hold up traffic and yes, I have been victim to some drivers cutting me up, driving too closely and even tailgating me with their engine revving, but in the main, most drivers are courteous, understanding, forgiving and even respectful, especially if we show mutual respect. They have given way to me, waited patiently behind me and the vast majority overtake me in a safe manner, maintaining at least 1.5 metres between myself and them.

Let’s all get along .

Drivers are not the enemy and they should not be the reason for not getting out on your bike and joining the increasing number of commuters that now cycle to work.

You also need to be seen. Orange (or luminescent yellow) is the new black while lights are a must, even in the summer months. You can spend a small fortune on lights and I do like my Garmin Varia Smart lights that respond to my speed and to light conditions, but for city cycling I have found that my super bright and long lasting Infini Sword set is ideal and more cheaply replaced when they are unfortunately stolen (we will come to that later).

Be seen, be safe

Four Seasons in One Cycle to Work Day

With Glasgow being one of the wettest cities in the UK, I also seem to take the wet weather with me everywhere I go. Even when I am feeling warm, the temperature could drop away, so I made sure to invest in a bright waterproof jacket.

Again, you can spend huge sums on weatherproof hardshell cycling jackets, but if like me, you are a) short of cash and b) larger than the average Tour de France rider you might want to opt for a simple but still highly effective barrier running jacket (get one in the sales!). Not only are they relatively light on the wallet, but they are also extremely light to wear and carry, very breathable (I once made the mistake of wearing a hiking jacket. There was more moisture in the inside than the outside) and a little roomier than your average cycling jacket. My current fav is the Pearl Izumi one below (not just saying that as Champion Team member…honest).

Most importantly, they keep you dry

I love my Cycle to Work

In the picture above, you will also see that I am wearing gloves….in summer!!

I have always had cold hands and as an office worker, I find that wearing gloves prevents blisters and protects me from biting cold winds and driving rain, even in summer! I have every level of glove protection, from fingerless to fully thermal, but a light pair of trail gloves will provide enough comfort and protection this summer without making your hands sweat.

While on the subject of keeping you dry, I highly recommend fitting mudguards to your bike. While they might not help you win that Strava segment, there is little worse than a jet of surface water being propelled from your wheels onto your thighs and groin (yes, I have been there). Most shops such as Evans Cycles sell and even fit them (yes, I am that hopeless).

As I am cycling to work, I have my work clothing and lunch etc in my bag, so a decent rucksack is invaluable, especially for my valuables likes wallet, keys and phone. As is a waterproof rain cover (you may have guessed that I have a thing about the rain). You can splash out for a waterproof rucksack or one with its own cover, but I love the Double Hump cover on top of my existing rucksacks. It also adds added visability and a couple of handy storage pockets.

Make every wet cycle to work day a Hump day.

You might also want to invest in waterproof socks, but I find them quite bulky. I have yet to master the use of cleats, so I tend to wear Gore Tex trail running shoes and pack a spare pair of socks in my bag

From protection from the rain, we next move onto protection from the slippery hands of bicycle thieves. I find myself now cycling everywhere. To work, to the shops and even to my GP. Despite living in CCTV obsessed Britain, I have heard, with increasing frequency, of too many bikes being stolen by opportunistic and sometimes skilled and equipped thieves. If a big thief wants your bike, the right tools will disable most locks and break any chains, but you can make it difficult and hopefully deter them from attempting to steal your bike.

For too long, I put portability and storage over security and opted for a simple chain that gave me relative peace of mind in my underground bike garage at my work. However, I recently received the Kryptonite Keeper 810 from my friends at Madison Cycles . With its flexible hardened steel links and one metre length, I can chain it to almost anything and while at 1.11kg it is heavy, it also relieves me of the weight of worrying if my bike will still be there when I come out of the shops or GP.

Even Superman would and this challenging

Whatever lock you get, please get one which will deter a thief from stealing your bike and look for locks and chains with a Silver or Gold standard (it will also help with insurance). You might also want to register your bike and have it security marked. You can find out where you can get this done for free HERE.

Thieves don’t just steal bikes. They will steal your lights, wheels and anything else that is not secured. It is a hassle but having lost one set of lights, I now also remove my lights, tool bag and bell from my bike whenever I park it while I also secure my wheels with additional chains.

Yes, you did just read that I remove my bell. For my bell is no ordinary bell. I have found that rather than cars, it is pedestrians that I need to be more cautious of when cycling in the city. Compared to a car, I am relatively silent and frequently I have had pedestrians step out on front of me. Or I used to!!

Timber!!

Now, thanks to the wonders of the Timber Bell I need to worry no more. Whenever I am in populated areas on cycling on shared use paths, I switch on my bell and watch as people instinctively step out of my way and out of danger. No more panicked reaching for the bell seconds before impact. It is like magic. Then, when I am on the open road, I switch it off. I would recommend this bell for anyone riding on trails or cycling in a city.

Now for some controversy.

The one thing that you really need to have is a helmet. There, I said it! I really do not care what others think about my anecdotal experiences in comparison to public health data. If I had not worn a cycling helmet, I would have on at least two occasions suffered some level of head trauma as I have fallen from my bike after losing balance. A helmet will possibly not help you if you are hit by a truck at 50 mph but it will protect your head against minor accidents and the wearing of a helmet has been shown to reduce your chances of suffering a serious head injury by 69% .

For me, putting on a helmet every time I get on a bike is second nature. It does not make me cycle more aggressively or feel invincible, but it is similar to putting on a seatbelt in a car.

You do it because you know that it reduces the risk of injury.

And for the fashionistas amongst us, a helmet does not have to spoil your look. I love my Lazer Genesis lid and you can get helmets in every style and colour.

Make any cubicle door look instantly better with a cycling helmet

Unfortunately, our roads and cycling networks are not comparable to many of our European neighbours and we should not be comparing how they cycle sans helmets.

Use your head and use a helmet to cycle to work.

The last item or items you need is a repair kit. Yes, you can chance your luck (and I did for three months), but eventually you will get a puncture or a chain will snap, so I now always carry the following:

A spare inner tube (only one as how unlucky would I be to lose two tyres).
Tyre levers for levering tyres when replacing above tube.
A gas canister for quickly inflating above tube.
A pump for slowly inflating tube.
A multi-tool that does a multitude of tasks.
A chain tool that does one task. Removing/adding chain links.
A set of Allen keys for adjusting everything else.

I store these in a wee triangle bag that sits snugly in my bike frame. I am sure that I could find another 20 tools and gadgets to add, but these provide me with a semblance of confidence as I cycle to work and are about all I know how to use.

On top of the above, you need a bike (next blog will give you some ideas) and a will to cycle to work. For me, it started as a replacement for running, but now it is my favourite mode of transport and even my favourite activity.

What do you need to get you cycling to work? What is stopping you and what barriers are getting in the way? Let me know and one of my next posts will try to address your responses and give you some ideas.

It is not officially Cycle to Work Day until September 13th but let’s get you started now.

Go on. Sign up to Cycle to Work Day.

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July 13, 2017 3 comments