Health

Be Happier Walking with Nature

I once wrote about the power of numbers, how they can tell stories and how they changed my life (1) but too often, when sharing a walk on social media, the numbers overshadow the experience. I rejoice at how many miles we have walked (it’s even my blogging name), at how many hours we have walked for and about how many calories we burned during the walk. Rarely do I count or recount the animals I have seen, the different types of flora or the moments when being in a wood or on a hill has filled me with a sense of bliss.

Those moments when I feel connected to nature.

So, when Paths for All shared that they were hosting a seminar on “Walking with Nature” I decided to learn more.

And what I learned has changed my walks forever and hopefully will also encourage you to walk with nature.

Nature Connectedness

Is a term in psychology (2) that describes the relationship between humans and the rest of nature. Importantly, this doesn’t simply equate to our exposure to nature, but instead it relates to how we interact with, observe and appreciate nature.

It’s about pausing to admire the shape of leaves, about listening to the sounds of birds and about taking a deep breath of that country air or feeling the heat of the sun on our cheeks (in Scotland, it’s more frequently the feel of an icy blast of air).

It’s having compassion for nature whether it’s out in the countryside or in our own gardens. Providing feeders for birds or bee friendly plants.

For those without access to parks or even a garden, it can be as simple as watching the clouds, gazing at the stars or marvelling at a sunrise.

Why does it matter?

Why should we care about connecting with nature? How does it benefit us and nature?

The first obvious benefit is happiness (3). Throughout human history, nature and the land have been intrinsically connected to our development and even our survival, so it’s natural that we have retained a psychological connection to nature. Think about how we respond emotionally to seeing new born calves or the first signs of spring.

Those who feel more connected to nature also tend to be more conscientious, outgoing, open and agreeable (4). They are more resilient and better equipped to deal with obstacles and problems (5).

If it is possible to take any positives from the Covid19 pandemic and associated lockdowns, one outcome is greater appreciation of nature and how we have used it to keep our minds and our bodies healthy. Hopefully, post COVID19, we will not forget how going for a walk in the park lifted our spirits and helped us to connect with others. We have learned that everyone needs nature.

A stronger relationship with nature also makes it more likely that we might adopt more sustainable and more environmentally friendly practices (5). An example of this was this weekend’s Glasgow city wide spring clean which saw hundreds of people collecting 9 tonnes of litter on Saturday alone. If only we could encourage people not to litter in the first place.

By feeling connected to nature, we feel more protective of it and now more than ever, every engagement with nature matters.

Love nature and love thyself.

Another benefit that I have personally experienced is a greater feeling of body positivity or rather, a reduced sense of self loathing. When out walking, I am not thinking about my weight. I am not concerned about my reduced fitness. If anything, I feel stronger, fitter and more alive when I’m walking through a wood, up a hill or occasionally swimming in a loch.

And it is a thing. Research shows that those who feel connected to nature have a greater appreciation for their own bodies (5). In feeling more connected to the world around us, we feel more positive about our place in that world and this can shape how we feel about our own shape.

Walking with Nature

So now, when I go for a walk, I walk with nature. I look more closely at the fungi, I appreciate the life (in the form of bugs, grubs and moss etc) that dead trees support, I stop and consider how wonderful it is to be able to experience the nature around me and I think more about the impact my presence makes. I stop and smell the roses.

There be life in, on and under this tree.

In walking and connecting with nature, I feel happier. I feel less stressed. I feel more prepared for what life throws at me. I feel like blogging again and it has been a while.

Paths for All’s Walking with Nature campaign (6) has finished but it still provides a great resource for information including links to the “Noticing Nature” report (7) from the National Trust and the University of Derby.

And for those interested in learning even more (yes, that includes myself), you can enrol in a short course on Nature Connectedness with the University of Derby (8).

Alternatively, just go walking with nature and enjoy what Mother Nature has given us. The world outside is fabulous and stopping for a moment to appreciate it can make a world of difference to our wellbeing.

Even the boys are now walking with nature

References:

(1)https://blogs.bmj.com/bjsm/2014/11/25/zero-to-25000-steps-a-day-my-personal-story-and-numbers-of-lifestyle-and-physical-transformation/

(2)https://en.wikipedia.org/wiki/Nature_connectedness#:~:text=Nature%20connectedness%20is%20the%20extent,parts%20that%20are%20not%20pleasing.&text=The%20affective%20component%20is%20an%20individual’s%20sense%20of%20care%20for%20nature.

(3) Capladi, Dopko and Zelenski (2014) The relationship between nature connectedness and happiness: a meta-analysis https://doi.org/10.3389/fpsyg.2014.00976

(4) Nisbet, E. K., Zelenski, J. M., and Murphy, S. A. (2011). Happiness is in our nature: exploring nature relatedness as a contributor to subjective well-being. J. Happiness Stud. 12, 303–322. doi: 10.1007/s10902-010-9197-7

(5) Mayer, F. S., Frantz, C. M., Bruehlman-Senecal, E., and Dolliver, K. (2009). Why is nature beneficial? The role of connectedness to nature. Environ. Behav. 41, 607–643. doi: 10.1177/0013916508319745 https://journals.sagepub.com/doi/10.1177/0013916508319745

(6) Swami, V., Barron, D., Weis, L. and Furnham, A. 2016. Bodies in Nature: Associations between Exposure to Nature, Connectedness to Nature, and Body Image. Body Image: An International Journal of Research. 18, pp. 153-161. https://doi.org/10.1016/j.bodyim.2016.07.002

(6)https://www.pathsforall.org.uk/wod-tip-and-story/walking-with-nature-connecting-wherever-you-are

(7) https://nt.global.ssl.fastly.net/documents/noticing-nature-report-feb-2020.pdf

(8)https://www.derby.ac.uk/short-courses-cpd/online/free-courses/nature-connectedness-relationship-with-nature/

April 11, 2021 0 comment

Health Journey

The End of the Road For How Many Miles?

written by Stephen Morrison

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

September 29, 2019 0 comment

Health Reviews

SAS Nutrition: An Honest Protein Powder Review

written by Stephen Morrison

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

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

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

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

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

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

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

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

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

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

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

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

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

The Review: SAS Nutrition WPI 80 Protein Powder

SAS Nutrition Protein Powder Review

The Price

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

Score 3.5/5

The Packaging

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

SAS Nutrition Protein Powder Review

Score 3.5/5

The Mix

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

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

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

Score 5/5

The Taste

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

Score 4/5

The Macros

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

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

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

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

Score 4/5

The Conclusion

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

Total Score 20/25

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

References

March 25, 2019 2 comments

Journey Obesity Physical Activity

Can I get fit with PJG Online Personal Training?

written by Stephen Morrison

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

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

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

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

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

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

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

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

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

The plan is simple

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

The execution is key

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

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

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

online personal training

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

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

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

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

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

March 18, 2019 2 comments

Health

For the Ageless- An Honest Hemp Oil Review

written by Stephen Morrison

I have really struggled of late

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

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

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

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

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

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

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

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

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

The Honest Hemp Oil Review

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

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

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

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

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

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

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

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

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

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

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

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

What were my anecdotal findings?

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

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

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

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

Correlation does not equal causation.

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

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

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

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

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

IMG 20190210 162638 112

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

Conclusions

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

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

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

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

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

References:

February 11, 2019 3 comments

Obesity Physical Activity

End Weight Stigma- There is a Sport for Every Body

written by Stephen Morrison

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

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

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

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

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

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

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

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

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

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

Look Up

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

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

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

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

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

Images by Anna Jackson

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

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

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

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

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

October 11, 2018 1 comment

Obesity Physical Activity

How Do I Get Fit with Decathlon UK?

written by Stephen Morrison

How Do I get Fit.

Well, it’s Never One Thing

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

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

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

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

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

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

A step!

Domyos Essential Step- a blast from the past

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

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

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

And it goes a little something like this…..

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

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

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

#HowdoIgetfit #DecathlonUK #HowmanyMiles

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March 29, 2018 0 comment

Free Events Obesity Physical Activity

Join Me For a Free Workout with #LetsMoveForaBetterWorld

written by Stephen Morrison

Stephen is enthusiastic and, when he turns up, he works hard. However, truancy is an issue and he lacks focus and concentration. D+ – Could do better”

If Glasgow Club were to issue a #letsmoveforabetterworld report card to its participants, this is how mine might read.

For while I have made regular appearances at Glasgow Club Bellahouston, there have been a few problems that have resulted in me not being a Star Pupil…..so far.

Unfortunately, I had not registered properly for the Challenge and my first few workouts were not recorded on the Mywellness app.

Sorry #TeamBella

The frequency of my visits has also been curtailed by unexpected but significant events at home and elsewhere. I have the most amazing and talented girlfriend and I long ago accepted that the nature of her profession meant that child care would largely be my responsibility. It also means that there are occasions when she does not work “normal” hours.

Recent events have not completely prevented me from going to the gym, but when I could attend, I have been arriving not long before closing and this has meant that my contribution to the Challenge total has been reduced.

Sorry #TeamBella

I also been suffering from Man Flu! And we all know how debilitating that can be!

I know, excuses, excuses.

I have however lacked energy and motivation and I have ached all over and not with well earned Delayed Onset Muscle Soreness (DOMS) aches.

While this did impact on my attendance and efforts, taking part in the #letsmoveforabetterworld challenge has meant that I have been more mindful of my eating and during this bout of Man Flu , I did not gain any additional weight (which is the norm for me when I am run down and medicate with junk food)

In fact, over the last two weeks, I have lost 4lbs (hence the D+) . Here is to small victories and given my struggles over rte past year, this is a huge boost for me, both for my physical and mental wellbeing. I am 13lbs lighter than I was at Christmas and while I have a long way to go, I am feeling more confident and happier again

Although I have not been completely happy with the actual Technogym equipment which has made the challenge slightly frustrating at times.

Some of the connected Technogym equipment at Bellahouston has not been registering my MOVES and some have not been connected. There could be an element of user error (quite probable) but whatever the cause, the result has been missed MOVES.

Sorry #TeamBella

I do not want to be too harsh, as I do actually love training on the Technogym equipment and call me sad, but little things like the range of motion tracker make undertaking sets on them so simple and hopefully more productive (and yes, quite addictive).

Although it has taken me up until tonight now to really make my mark on the Challenge , I am really enjoying it and I am finally undertaking some leg strengthening routines

My original target was 10,000 MOVES and with my current total above and only 6 days remaining in this final week, I am now making 6000 MOVES my goal.

This means another four 1000+ visits and there is so much to play for and fun to be had.

Let’s Go #TeamBella

Each day, participating Glasgow Club gyms have special offers and challenges and this Tuesday at Bellahouston, 1,000 MOVES will earn you one of these #letsmoveforabetterworld tshirts, as modelled by me.

#letsmoveforabetterworld

While on both Monday and Friday, it is bring a friend to workout day and I am inviting you to join me at Bellahouston for a free #letsmoveforabetter world session.

It does say “Bring A friend” but if you are reading this Glasgow Club, can I bring more than one (if I can find them, that is. #billynaemates)?

Together, we can help #TeamBella climb the rankings and together, we can move for a better world. Just comment below if you fancy joining me on Monday evening or sometime on Friday.

March 25, 2018 1 comment

Journey Obesity Physical Activity

Let’s Move For a Better World With Glasgow Club and TechnoGym

written by Stephen Morrison

I am going to be honest. I am nowhere near the level of fitness that I had intended to be. I could blame a whole host of reasons, but the truth is that I am to blame.

While I have loved my Swimathon training and I am back cycling to work regularly, I haven’t exercised as nearly as much as I intended to or wanted to.

I say wanted to, but I simply wanted to watch the boxset of Grimm on Netflix more. I wanted to eat that Twirl bar more and I wanted to get the bus more, using the weather as my main excuse.

The definition of insanity is doing the same thing over and over again, but expecting different results

So reportedly said Albert Einstein, but regardless of where this quote originates from, it is a very apt appraisal of where I now find myself. My lifestyle was/is not conducive to losing fat or increasing my fitness to the level that will be required for my 5km swim, the Bishopbriggs Sprint Triathlon or even a week exploring the Italian Lakes.

So, steps are needed to get me on track and rather than my favoured 10,000 walking steps, I am going to begin with 10,000 MOVES

10,000 MOVES from 12-31st March and 10,000 MOVES as part of my role as Glasgow Club’s Let’s Move For A Better World Ambassador in partnership with Technogym

Let's Move For a Better World

Let’s Move For a Better World is a 20 day campaign targeting obesity and inactivity that aims to get more people moving and to give you a chance to earn Technogym equipment for your community.

All you have to do is sign up (if you are not ready a member) to Glasgow Club and visit one of the participating centres where you can earn MOVES by walking, running, cycling, rowing and lifting, pushing and pulling on Technogym equipment that is connected to the MyWellbeing App that you can download effortlessly and for free.

Each activity earns different MOVES with the general rule being that the more you move, the more MOVES you earn.

Let's Move For A Better World

And the more MOVES you earn during Let’s Move For a Better World, the more chance you have of earning these prizes from Glasgow Club:

One year free membership prize draw for anyone that donates more than 10,000 MOVES.

5 x 1 Free month membership for ‘Star Performers’ who are those that have used Let’s Move For A Better World to significantly increase their activity levels.

Over the 20 days of Lets Move For A Better World, I am aiming to earn over 10,000 MOVES (you can only earn a maximum of 2,000 MOVES per day, per site) and although I should not swear an allegiance to any one Glasgow Club centre, I do think that #TeamBella will benefit the most.

Will you be also joining them or will you be supporting #TeamTollcross , #TeamEmirates , #TeamGorbals , #TeamScotstoun or #TeamKelvinHall ?

Whatever team (there will be an update with every participating gym included) you decide on joining, you will be encouraged and motivated by your local team and you will have have the chance to participate in some fun Let’s Move For A Better World activities and to hopefully help your team win (yes, it is a competition).

This weekend, I will be recording my baseline readings and getting a special Technogym workout designed for me and over the next 20 days, I will be aiming to make my world a better place.

A place where I move more; where I again feel confident and where I feel happy.

Let’s Move For A Better World!

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March 10, 2018 0 comment

Health Kit and Tech Reviews

Win a Naipo Massage Cushion

written by Stephen Morrison

Hands up!

Who all decided to embark on a New Year, New You fitness drive and went all in?

You might have emptied your cupboards of junk, stopped eating carbohydrates and signed up for the gym, where you have given your all.

And now, as we near the end of February, the weight loss has slowed down, you are hangry and you are sore.

For moving more comes at a price (especially if you normally sit hunched over a keyboard for most of your day), even if the rewards are well worth the cost. You are using muscles that you might have previously underutilised and you are putting extra load onto your joints.

Now, while I do not subscribe to the “No Pain, No Gain” approach, there is something appealing and reassuring about waking up stiff (oi you lot with the dirty minds) following a good workout (not that kind).

It can make walking down stairs almost a mission impossible and doing simple things like lifting jars and opening doors a stretch

And quite often, having a post exercise stretch can help, alongside a warm down.

22oh5c

Far too often, we (I am guilty as charged) ignore the need to warm down and ignore the benefits. It can reduce the pooling of blood (helps prevent you from fainting), the buildup of lactic acid and also helps your heart rate and blood pressure to recover (1).

It also helps to treat your body to the occasional massage and while this will not prevent delayed onset muscle soreness (DOMS), it can help you relax and recover from soreness and injury while it can make you feel a lot better too.

I have medical insurance that allows me to have regular massage treatments, but what if you do not or what if time is a factor?

While it can never replace the sensation of a masseuse’s skilled hands (will you filthy lot give it a rest?), a good alternative is a home massage machine. Now, I know many of you will have wasted money on inferior and relatively useless massage machines in the past, but I have been conducting some testing.

And in Naipo, I have discovered https://healthylivinguk.org/2017/02/28/viagra-from-canada-without-prescription-online-drugstore/ some massage tools that really hit the spot and really help alleviate my aches and pains.

The first is the heated Naipo Back and Neck massager which has been a godsend for my very tight shoulders and upper back (bad posture and months of stress will not have helped).

Not ME!

While it (and acupressure) is effective (2), it is quite bulky and needs mains supply to power it, so when Naipo told me about their cordless and very comfortable heated shiatsu massage cushion, I thought of everyone driving to work or sitting in an office or at home with aching bodies and I did what I often do best.

I blagged

But not for myself, I already have a great Naipo massager, so I managed to convince them to do two things.

Firstly, I asked them not to send me one to test and to instead send one to one of you.

81hnkV54WoL. SL1500

That’s right, you can win one of these Naipo Cordless Shiatsu Massage Cushions by simply commenting on why you need this Naipo Massage Cushion. Everyone who does so will be entered into a random pick generator and one of you will be sent one of these cushions that have an RRP of £99.99 by Naipo.

Also, everyone will be able to buy doxycycline one of these for £33.74 using the code SARH5VZQ at this AMAZON LINK (not affiliate).

I say everyone, but there is one condition. This competition and offer is only open to those resident in the UK,US,Spain,France,Italy and Canada. If this competitions prove popular, I can and will be able to run more Naipo giveaways.

THANK YOU ALL FOR TAKING PART. THE WINNER WAS ALLISON ROSS

References

Warm Down : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588693/
Shiatsu & Acupressure: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3200172/

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February 19, 2018 30 comments