Health

Walking My Way To Fitness

March 20th was the official first day of Spring and with the lighter days and even a bit of sunshine in Scotland it is time to step up my fitness game.

Back in 2012, I was a national Step Count Champion before becoming a try-athlete (I would try any sport), but various life events, from the pandemic to working from home, knee pain, broken bones and recently, the return of Optic Neuritis, have led me to become more sedentary than I’d like.

I’ve been searching for something to help me maintain my fitness drive, and I remembered what kickstarted my success back in 2012.

Walking.

The Power of Walking

Walking is much more than a way to get from one place to another. It is a lifestyle choice that lets you break from daily stress, soak in nature, and improve your overall well being.

Walking is a natural mood enhancer. When you set off on a brisk walk, your body releases endorphins and serotonin—those feel-good hormones that help lift our spirits. This daily activity not only reduces stress but also clears your mind. Imagine the calm that comes with leaving behind the task of work for a few moments of nature’s embrace.

Walking acts like a gentle meditation often creating a quiet sense of inner peace. It gives your brain the chance to reset, resulting in improved focus and reduced anxiety. When you are immersed in the sights and sounds of nature, you will discover a well of positivity and gratitude. This emotional uplift can be transformative, helping you face daily challenges with a refreshed perspective while providing you with a greater sense of stewardship for the world around you and the wonderful creatures we share it with.

And physically, walking is a powerhouse. It is a low-impact exercise that improves your cardiovascular health, tones muscles, and boosts overall fitness. It is an effective way to manage weight and lower the risk of chronic illnesses. When you choose to walk to and from your office or take regular strolls in your local park, you are actively investing in your body’s long-term health.

As much as you can walk on your own, walking with a loved one, friend, or colleague transforms exercise into a social activity. It is the perfect chance to catch up, share laughs, and build stronger bonds. Walking together provides mutual support and encouragement while walking with a friend or in a group also adds a layer of security.

Walking My Way to Fitness

I always do better when I set myself goals. I usually start small and then increase the challenge. My first goal and the foundation of success was consistency. I would walk a minimum of 7500 steps a day, every day, and then increase it to 10,000.

Working at home for half the week doesn’t help, so I built in time to walk before starting work, during lunch, and after dinner. Pre-breakfast and pre-lunch walks are generally short but completing both helps me reach midway of my daily goal.

My days in the office are when I bank some miles, walking the 2.6 miles to and from walk and often walking during my lunchbreak. The recent weather made this easier, but having lived in Glasgow most of my life I know that the rain is never far away and it’s return is not a surprise.

And that’s where my role as part of the adidas blogger community helps. I cannot allow rain to derail me or give me an excuse not to walk

I am absolutely obsessed with rain, so it might not come as a surprise that I have added waterproof trainers to my kit, thanks to adidas.

I picked up, again thanks to adidas, a Terrex Rain.Rdy Cap to keep my face (and primarily, my glasses) reasonably dry. In Glasgow, the rain comes at you from all directions and this will no doubt be used in conjunction with a hooded jacket

I mentioned earlier that my approach would be to gradually increase my goals and while I love walking, I also want to get back on my back and again, I’ve taken steps to reduce the likelihood of me finding excuses not to and that means also adding another waterproofing piece of kit.

Wanting a lightweight jacket that would protect me from the elements, I went searching for a suitable adidas jacket. With its drop tail hem, adjustable hood, elastic cuffs, and inner pocket, the Five Ten All-Mountain Rain Jacket seemed a perfect fit. And it had to be. I am still far heavier than I want to be and having it available in an XXL was both welcome and currently necessary.

As much as I wanted to get back on my bike, I enjoyed the walks in the sunshine and despite losing 12lbs (and 4 inches from my waist) from my heaviest at the start of April, I still don’t feel ready to switch gears.

But I have ensured my bike is road ready, checking brakes and tyres. I’ve walked over 600,000 steps so far and I’m aiming for 1 million by July. I’ll hopefully also continue to lose fa, increase my fitness, and rid myself of the Optic Neuritis which has returned, before resuming my try-athlete ways.

I’ll do an update in July and hopefully this approach of walking my way to fitness will be successful.

This blog was supported by adidas as part of my role in the adidas blogger community.

June 1, 2025 0 comment

Health Sustainability

What’s in Your Dangerous Coffee Cup: Convenience at What Cost?

written by Stephen Morrison

In this blog I will discuss just how costly it is not switching to a reusable coffee cup and how gamification could inspire you to bin your dangerous coffee cup once and for all.

Polyethylene, a common type of plastic, plays a crucial role in our daily coffee rituals—whether we realise it or not. It’s used as a thin plastic lining inside disposable coffee cups to prevent liquid from seeping through the paper exterior. This innovation has made single-use coffee cups an incredibly convenient option for millions of people around the world, enabling on-the-go lifestyles with minimal mess or fuss. However, what many don’t realise is that the very material making these cups leak-proof may also pose a health risk, making your use of a dangerous coffee cup potentially life changing and planet polluting.

Microplastic Contamination: What’s Really in Your Cup?

Recent studies have shown that when hot beverages like coffee or tea are poured into these polyethylene-lined cups, the plastic can degrade, releasing microscopic plastic particles into the drink. Research has indicated that just one cup of hot coffee can result in the ingestion of thousands of microplastic particles. A study published in the Journal Of Hazardous Materials found that a single plastic-lined cup exposed to hot liquids could release up to 25,000 microplastic particles per cup (1). These microplastics, once ingested, accumulate in the body.

The health implications are still being researched, but there’s growing concern about the impact of these tiny plastic particles on human health. Studies suggest that microplastics may contribute to inflammation, alter hormonal balance, and increase the risk of diseases like cancer. The human body has no efficient way of breaking down plastic, meaning that the accumulation of these particles could have long-term negative health effects. A 2022 study (2) found that microplastics were present in human blood for the first time, raising alarms about how deeply plastic has infiltrated our daily lives.

In a previous blog, I described my own experiences with PlasticTox and my shock at discovering my own blood contained upwards of 150,000 plastic nanoparticles. I am approaching day 40 of no Diet Coke or any other carbonated drink in a can or bottle and, from this point on, I’ll be bringing a reusable cup to Starbucks for my favoured Chai Latte.

But, how much of a challenge might it be for others?

Convenience vs. Sustainability: The Dilemma of Single-Use Cups

Despite the growing awareness of the health and environmental risks posed by polyethylene and other plastics, single-use coffee cups remain a staple of convenience. They are lightweight, easy to dispose of, and readily available at nearly every coffee shop, fast-food restaurant, and garage. However, this convenience has come at a steep environmental cost: millions of these cups end up in landfills each year, contributing to the global plastic waste crisis.

One of the key challenges to reducing the reliance on single-use cups is the slow adoption of reusable alternatives. Despite widespread environmental campaigns, only a small percentage of people regularly bring their own reusable cups when purchasing coffee. A 2020 study by Mintel found that only 36% of UK consumers regularly use reusable coffee cups, even though 75% expressed concern about plastic waste.

The sluggish adoption of reusable cups can largely be attributed to a combination of convenience and habit. People are accustomed to the throwaway culture of single-use items and may feel that switching to a reusable option requires more effort than it’s worth. Additionally, many coffee shops are still geared toward providing disposable cups, making it more convenient for consumers to stick with the status quo.

Can Gamification Drive Change?

Given the slow adoption rates of reusable cups, one potential solution is to make sustainability more engaging—and even fun—through gamification. Gamification involves incorporating game-like elements, such as rewards, points, and achievements, into everyday behaviours. For example, coffee shops could reward customers who bring their own cups with points that can be redeemed for discounts or even free beverages. This system could be further extended by tracking eco-friendly behaviours such as walking or biking to work, purchasing sustainable products, and making other environmentally conscious decisions.

Research supports the idea that gamification can be a powerful tool for behaviour change. A 2021 study published in The International Journal of Information Management (3) showed how consumers’ experience and engagement with a gamified system can transfer into improving sustainability outcomes. Gamification could significantly increase engagement with sustainability initiatives by tapping into people’s desire for rewards and social recognition. In the context of reusable cups, a system that tracks and rewards individuals for using their own cups could create a sense of accomplishment and community, helping to normalise this behaviour over time.

By including this action in a wider range of rewardable activities such as taking eco-friendly commutes or purchasing sustainable clothing could extend the benefits beyond just reducing plastic waste. Such initiatives would contribute to a broader shift in consumer behaviour towards more sustainable lifestyles.

The slow adoption of reusable cups is not just a matter of convenience but also a pressing public health and environmental issue. By leveraging gamification to make sustainability more engaging and rewarding, we might be able to turn the tide against single-use plastics. Encouraging people to bring their own cups, track eco-friendly commutes, and to make sustainable purchases could foster a new culture of environmental responsibility.

But would gamification work? There’s a growing body of evidence suggesting it could. The question is whether we are ready to turn these small, daily actions into a broader movement for change.

A Call to Action

As the risks associated with microplastic ingestion become more apparent, it’s essential to rethink our daily habits. While single-use coffee cups offer undeniable convenience, their hidden health and environmental costs are too great to ignore. Gamifying the use of reusable cups and other sustainable actions might just be the nudge society needs to make a lasting, positive change.

So, would you be more likely to bring your own reusable cup if it meant earning rewards, tracking your sustainable habits, and making a difference? Could small incentives spark the shift we need to reduce plastic pollution and protect our health? The answer may lie in how well we can merge convenience with sustainability—one reward at a time.

This is why I am building One Sky Collective. I truly believe that gamification can work individually and collectively to make living more sustainably fun and rewarding. Together we can ditch that dangerous coffee cup, park that car, and maybe consider the clothing you wear.

References

September 15, 2024 0 comment

Health Sustainability

How I will Remove 150000 Pieces of Microplastic From My Body

written by Stephen Morrison

Yip, read on to find out why and how I need to remove 150000 pieces of microplastic from my body.

Earlier this summer I was invited by the CEO of Plastictox (the world’s first and only commercial blood test for microplastics) to have my blood tested for microplastics and, as the title gives away, the test results revealed the presence of three microplastic particles per millilitre in my blood – translating to an estimated 150000 nanoparticles of plastic in my body… wait, what, I hear you shout!

Being told that this was actually within the normal (or the new normal) amounts did nothing to alleviate my shock (was I really that shocked though?) and my disappointment. Although I have been writing (recent blog on #PlasticFreeJuly) about plastic pollution and I am generally more aware of the sources and risks, I had hoped that I would be clear. In truth, however, the results were not unexpected. Despite making some changes, my exposure to plastic is still high (as is most likely yours) and in this blog, I am going to go into detail about why I had this pioneering test, how the microplastics most likely entered my body, what risks this brings, and explain my strategy to detoxify my body and to prevent future contamination .

Why I Took the World’s First Commercial Microplastics Blood Test

A combination of curiosity and concern for my well being, fuelled by my increasing knowledge of plastic pollution and my promotion of #PlasticFreeJuly (if only my body was plastic free), propelled me to partake in the world’s first commercial microplastics blood test from Plastictox. I am not a stupid person, but I had for most of my life wilfully ignored my increasing use of plastic and I had not fully considered its impact on my health. But as my knowledge increased so did my fears. And those fears were justified. Having taken a blood sample and posted it to a lab in Amsterdam, I waited anxiously for the results. A few weeks passed and then the results were in.

My test result showed that I had 3 pieces of microplastic in my blood test, which consisted of a finger prick of blood, suggesting a concentration of 30 P/ml which extrapolates to 150000 pieces throughout my body.

That revelation is a tad unsettling, showcasing a considerable presence of microplastics in my body which is not that surprising when research indicates that microplastics ubiquitously permeate our environment and are increasingly detected within human tissues. A test in 2022 identified microplastics in the blood of 17 test subjects out off 22. (1).

Microplastics infiltrate our bodies in a multitude of ways

So, we know that our bodies are likely (it is estimated that only 20% of people are still plastic free) contaminated by microplastics, but what are the sources and the associated risks?

Atmosphere: Microplastics are prevalent in the air we inhale, particularly in urban locales (2)
Aquatic Sources: Both tap and bottled water constitute significant reservoirs of microplastic contamination with higher levels found in bottled water (3)
Diet: Microplastics are detectable in seafood, salt, and even produce (4) . Even cans of soft drinks are lined with plastic.
Textiles: Synthetic fibres from apparel substantially contribute to microplastic pollution (5)

Studies underscore the presence of microplastics across our environment, signifying extensive exposure risks.

Health Hazards Associated with Microplastics

But what are the risks?

While research is still emerging, microplastic contamination has been linked with a spectrum of health hazards, including:

Inflammatory Responses: Microplastics can incite inflammation and immune responses.(6)
Endocrine Disruption: Certain chemicals within microplastics may perturb hormonal functions.(6)
Cellular Detriment: Microplastics can precipitate oxidative stress and cellular damage.(7)
Cardiovascular Events: The presence of nanoplastics in blood has shown to increase the likelihood of a composite of myocardial infarction, stroke, or death from any cause (8)

Recent investigations suggest that microplastics can precipitate grave health concerns, although the protracted ramifications remain under scrutiny. However, I think we can all agree that having hundreds of thousands of pieces of plastic in our body doesn’t sound too healthy.

So how do we rid our bodies of these invaders?

Detoxing Microplastics

To rid my body of microplastics, I am adopting several strategies and you can also do these:

Dietary Modifications: It’s more organic and whole foods to curtail microplastic ingestion. Less ready meals (how did we ever think microwaving food in plastic was healthy?).
Increased Hydration: Consuming more filtered (sadly tap water is contaminated) water to flush toxins from my body.
Augmented Fibre Intake: Consuming high-fibre foods to aid in the elimination of microplastics via the digestive tract. Inulin for the win. Adding 10mg per day to my diet has had a moving effect.
Targeted Supplements: Utilising supplements known to bolster detoxification processes. I am personally taking N-Acetyle Cysteine (NAC) and probiotics.
Regular Exercise: Engaging in physical activity to promote overall health and augment the body’s natural detox mechanisms. I’ve not been participating in intense exercise for the past year, as I sadly believe that I have Long Covid with even the lightest exercise significantly raising my heart rate. I have been sticking to Zone 2 workouts mostly, so I have to find an alternative way to sweat, and thankfully my gym has a sauna that I am aiming to use three times a week.

The efficacy of these methods in reducing and removing the microplastic burden within the body should be high, and hopefully, if I can consistently apply these strategies, I will be able to remove the unwanted plastic from my body. But like with plastic pollution in general, it’s not enough to remove what’s there, we also have to turn off the tap and reduce the amount we are potentially absorbing.

Preventative Strategies

To mitigate future contamination, I am adopting the following practices:

Avoidance of Single-Use Plastics: Reducing dependence on disposable plastic products. This is a biggie. I’ve finally ditched Diet Coke for good (well, it’s Day 5). With even cans having a plastic inner lining (repeating this should you have missed this news first time), my consumption of Diet Coke has to end.
Water Filtration: I’m going to budget the cost to install filters to my mains water supply to eradicate microplastics from drinking water.
Selection of Natural Fibres: Opting for clothing made from natural materials rather than synthetics. I no longer wear polyester clothing or buy Gore Tex products. I wear mostly organic cotton, wool, and hemp products
Policy Advocacy: Endorsing policies aimed at curtailing plastic production and pollution via this blog and my social channels.
Empowering others: Progress on One Sky Collective is slow but with partners like City to Sea, I am still very confident that we can make a difference.

Get Tested and Join Me in the Fight Against Microplastics

Would you be inclined to discover/confirm whether microplastics are present in your blood? Would the results galvanise you to adopt changes to your lifestyle? Share your thoughts in the comments below.

The good folks at PlasticTox have kindly provided the code MICROPLASTICTEST for a $15.00 discount and free shipping on your microplastics test from Plastictox. Together we can detox our bodies of microplastic. I will be retesting my blood in two to three months to see if I have in fact been successful in my attempt to remove 150000 pieces of microplastic, and I’d love to hear how you get on.

And I am still on the hunt for support for One Sky Collective if you are a developer, a designer, or even a sugar daddy/mommy who wants to help empower people to reduce, reuse, recycle and generally live more sustainable lives.

Research

August 11, 2024 0 comment

Health Reviews Sustainability

Best Sleep Protocols with Simba and Bryan Johnson

written by Stephen Morrison

All my aches and pains of late have made me reflect on my age and my family history of not living very long (there is actually a mortality theory called the “Glasgow Effect”). Heart disease, cardiac arrest, brain aneurysms, and cancer have claimed far too many ancestors, friends, and colleagues…

And, if I’m realistic, it is a fate that likely awaits me, unless I act and take a different path. And act, I have. Again.

Back to the Future

Back at the start of 2011 weighing in at 354lbs, I hit rock bottom with a picture being the final straw. I decided to turn my life around. I researched all the latest science on fat loss, took what I felt would work for me and embarked on a journey that saw me shedding 174 lbs within a year, completing a marathon, and becoming a try athlete.

My protocols were rigid but effective. Intermittent fasting was my cornerstone, allowing me to control my caloric intake without feeling deprived. I walked up to 25,000 steps daily (read about it here), a feat that kept me physically active and mentally focused (I would do a lot of thinking and planning on my walks). My diet was monotonous, consisting of the same foods every day, which simplified meal planning and ensured a consistent mix of proteins, fats, calories, and occasional sugars. I also relied on a stack of supplements to complement my dietary and physical activity protocols.

I measured every aspect of my life. I reviewed every change I made. Ditching anything that didn’t add value

It changed my life. This blog was born and all the adventures I’ve had as a try athlete stem from that decision. If I want my future to be a healthy one, I have to go back and learn from the past.

History Repeats (hopefully)

Once again I have recognised and accepted that what I have been doing hasn’t worked. I went searching for answers and inspiration. I stumbled upon Bryan Johnson’s anti-aging protocols on YouTube. He has dedicated his life, wealth and body to discovering and sharing how we can reduce aging. His videos are inspiring, albeit some of his methods seem a bit extreme. But they do work for him (see his results below) and I wanted to see what elements I could introduce into my lifestyle.

While I won’t commit (just yet) to taking over 100 supplements or stop eating at 11am every day there was one change to his life that Bryan Johnson regularly shared that was the most important. He believes that good sleep is the foundation of overall health. Inspired by this, I decided to research his best sleep protocols and overhaul my sleep environment and behaviors. I treated myself and my girlfriend to a new Simba Hybrid mattress while Simba Sleep were very kind to gift us a new Simba Hybrid duvet, and a pair of Simba Hybrid pillows.

Simba Hybrid Pillow

You can read my review of the Simba Hybrid duvet here and the award winning pillows work in a similar fashion. One side is cooler and with each pillow being made up of five layers, you can experiment to find out which combination of these five layers of cool is most comfortable for you. I prefer a firmer pillow while Teresa likes a softer cushion. With Simba pillows, we are both happy. Currently priced at £127 they are NOT cheap, but Simba state that their “Renew” super soft pillow fibres are designed to be super comfortable and to keep their shape and stay fluffy. Tiny titanium Aerocoil springs provide support and act as little mini fans pushing cool air through the pillow increasing the cooling effect.

And another reason that I love working with Simba Sleep is their commitment to sustainability.

Make Sleep Your Priority

I’ve also listened to Bryan’s advice to prioritise my sleep. Too often, I would stay up late working on One Sky Collective, watching “Yellowstone” and writing blogs. Now, I turn my laptop (even with its blue light filter) and mobile phone off at around 10.30pm and go to bed, regardless of any work outstanding or what dramas the Dutton family are experiencing. If I am struggling to sleep, I will resist the temptation of doom scrolling on my mobile and read a book until I feel ready to sleep. Of Bryans best sleep protocols these are the ones I’ve been able to adopt and sustain the easiest.

One of Johnson’s more controversial recommendations is for couples to sleep in separate beds or even rooms to improve sleep quality. While this might be a no-go for many, including us (says me), it’s hard to ignore its potential benefits. We all have different sleeping patterns and preferences. Sleeping separately removes such variances. With my notorious snoring, I’m more worried my girlfriend might agree to this idea and remove me to another room! However, with our new Simba mattress and hybrid pillows and our consistent bedtimes we are sleeping more soundly and less restless.

The Awakening

Since upgrading to Simba bedding and adopting new behaviours, we’ve experienced numerous positive changes. Our sleep quality has improved, resulting in more energy and better moods throughout the day. We’ve found ourselves eating less, being more active, and maintaining a sharper focus. Less grumpiness is an added bonus, making it a win for everyone.

Integrating new habits inspired by Bryan Johnson and others has been an enlightening journey. While some of his methods might seem too extreme, the core lessons, particularly about sleep, resonated with me and have made a significant impact.

In another blog (or two) I’ll update on my best sleep protocols and discuss the supplements, diet and exercise protocols we’ve adopted and how they are impacting both of our lives.

I am focused on not making this another failed attempt to regain my fitness and confidence and I hope you’ll continue to follow my journey this year as I add more personal posts.

May 26, 2024 0 comment

Health Sustainability

Flexi-Time: Why a Flexitarian Diet is Better than Vegan.

written by Stephen Morrison

My blogging started in 2011 as a journey of my fat loss journey, and it’s true to say that it’s a journey that I’ve never really completed (hence my howmanymiles moniker) but lately, my food choices haven’t simply been focused on how they will impact on my health, but also on their impact on the planet. Programmes like “You Are What You Eat” on Netflix are very effective at making us look inwards and at our plates, but do they inspire or make us feel guilty (or even angry, when you see the conditions farmed animals can be subjected to) enough to change our ways?

Eco-Anxiety and Our Plates

You might be reading this and my other blogs on sustainability and agree that change is required. You might share concerns about the plight of the planet and the future we will leave for our kids and grandchildren, and you might want to help. But then, you look at decisions to open up new oil and gas fields, at the emissions from other countries, and at the state of our oceans filling increasingly with plastic and other waste, and ask what is the point? How does whatever you do make a difference? Why does the food on your plate make a difference?

Every meat-heavy meal has a carbon footprint, contributing to greenhouse gases and deforestation. As much as 31% of anthropogenic greenhouse gases are generated by the food we eat. According to a Stanford University model if we phased out animal based agriculture it would lead to a 68% reduction in carbon dioxide emissions and provide 52% of the net emission reductions necessary to limit global warming to 2 degrees (1.5 looks a lost cause) Celsuis above pre industrial levels.

Now, you might be thinking that 2 degrees warmer might actually make a UK summer more pleasant, but models are concerned that exceeding these 2 degrees could cause rising sea levels, more extreme weather (Storm Isha abyone) and damage to ecosystems across the globe. More desertification, crop failures, mass immigration, and civil disruption.

While systematic change is needed, as individuals, we can take steps to help. Collectively, we have power. Whether that is at the ballot box or via our shopping baskets we can make decisions that can shape our future.

Adopting a plant based diet is one change we can make, and I hear your groans. Read on. I might have an idea that isn’t hard to swallow.

Vegan Woes

Most of us will be aware of Veganuary and some of us might have even tried it. Fewer still will have used it as a springboard into a vegan lifestyle. Like marathon runners, we will know our vegan friends because they’ve told us. Have I ever mentioned I ran a marathon?

There are many great reasons to adopt a vegan diet, but let’s be honest, completely cutting out meat can feel like a Herculean task for many of us. My head and my heart tells me that eating meat is wrong. Wrong for the planet, and as I age, wrong for my longevity (now enraged all the lunatic carnivore diet disciples) and in a cost of living crisis, wrong for my wallet.

But, and it’s a big butt, j’adore un sandwich au fromage et jambon (I am also learning French via Duolingo).

I’m also partial to chicken, fish, prawns and the occasional steak. And don’t start me on eggs and milk. You might at this point be asking “where is he going with this”?

Where I am going is into the world of the Flexitarian Diet. It’s the culinary equivalent of a hybrid car – you get the best of both worlds. Less meat, more plants, but with the occasional (or not so occasional) animal product thrown in to satisfy your carnivorous desires. It’s perfect for those of us who want to make a change but find the idea of going full vegan as daunting as a marathon (or another one) and it can arguably make a bigger impact as more of us are likely to adopt a flexible diet as opposed to a fully vegan one.

Health Benefits: Not Just a Side Dish

Flexitarianism isn’t just good for Mother Earth; it’s a boost for our bodies too. This diet is like a health potion, brimming with the goodness of fruits, vegetables, and whole grains. It’s associated with a lower risk of heart disease, diabetes, and even certain cancers. Plus, let’s not forget the potential for weight loss and improved digestion associated with increased (to normal) levels of fibre..

Your Wallet Will Thank You

Think eating healthily is expensive? Think again. The flexitarian way can be kinder to your wallet. Plant-based foods like beans, lentils, and seasonal veggies often cost less than their meaty counterparts. It’s about being smart with your shopping and getting creative in the kitchen.

It also helps to use the Fork Ranger seasonal calendar. I met the founders Frank and Mareike on Linkedin and was so impressed by their work that I’ll be working with them on a workplace campaign to inspire my colleagues across the UK to try a flexitarian diet (possibly not the flexi-time they were expecting) and hopefully again later this year. Their calendar, recipe book, and Fork Ranger app are all excellent and ideal for even the most hardened meat eater (and make great gifts).

You can download the app on Apple and Android and, if like me, you’ll be soon checking it every day for recipes and daily tips.

Flexitarian Life Hacks: Making It Work

Here’s the practical bit. Start with simple swaps. Love burgers? Try a lentil patty or even a chicken burger. Yes, even by swapping from beef to chicken or pork, we effectively reduce our emissions by 21%. Adore curries? Go for chickpeas or lentils instead of chicken. Plan your meals, maybe start with Meatless Mondays, and gradually increase your plant-based days. Remember, it’s a marathon, not a sprint.

Recipes to Kickstart Your Flexitarian Diet

Now, for the fun part – recipes! How about a spicy bean chili or a lentil and tomato curryf? The internet is a treasure trove of flexitarian recipes that are as tasty as they are nutritious, but I want to make it as easy as possible for you. Download the free Fork ranger app and access the daily recipes and learn more about the flexitarian movement and how your choices can make a difference..

A Flexitarian Diet is Sustainable

So, there you have it – the Flexitarian Diet in all its glory. It’s flexible, balanced, and sustainable. It’s not about perfection; it’s about making better choices, one meal at a time and helping you to maintain the positive changes you’ve made. Whether you’re doing it for health, environmental reasons, or just to try something new, remember, you are making a difference. Every small step counts. Especially when we takes these steps together.

And with my start-up, One Sky Collective, every small step will be rewarded. It’s still in development, and I hope to share news soon.
In the meantime, who will jh join me in adoptingf a flexitarian diet and who will be the first to tag me on Twitter (still can’t call it X) or Instragram with their first flexitarian dish using the Fork Ranger’ App?

“All infographics are from the free Fork Ranger app. Download the app to discover more about sustainable food and collect easy recipes. Learn more about Fork Ranger here.”

* This is NOT a sponsored post. I just love what Fork Ranger are doing and I do follow a flexitarian diet.

January 21, 2024 0 comment

Health Obesity

Tis the Season to Get Fit

written by Stephen Morrison

Tis the season to indulge, so please let me indulge you, dear reader, with my latest attempt to improve my health and to make Tis the Season to Get Fit.

2022 hasn’t been a total disaster, but it has been a difficult year with September being the worst month. I lost my mum in September and, if I am honest, my heart is still broken. I know EVERYONE says this, but my mum REALLY was the best.

I also caught COVID. I had managed through socially isolating (I’m far too good at it for my own good), mask wearing, hand washing, and vaccine taking to avoid it for 2.5 years. However, complacency by myself and a lack of mask wearing by the general public saw me finally succumb.

Two months on and I am still a little breathless on exertion and I’ve been rather sedentary for the past three months (several weeks sitting by a hospital bed didn’t help) as I’ve become far too comfortable with working from home.

One symptom I might have welcomed was the loss of taste, as during my period of grief I turned to food and undid a lot of the good results I had achieved prior to and during summer.

As I said, 2023 hasn’t been a total disaster and if nothing changes between now and the end of the year, I will have ended the year 28lbs lighter than I started it

But change is inevitable, and I am not waiting until January 1st 2023 to make those changes. I turn 50 in January and looking after myself seems more critical. Watching my mum die has possibly made me think more about my own mortality while the history of heart disease in my family cannot be ignored.

And I will not ignore it. Nor will I go overboard this Christmas. I will enjoy food and the odd gin, but I will not devour chocolate, nor will I use the excuse that it is too cold and wet to stay active. Now, these barriers are indeed barriers to many, but I have waterproof shoes, waterproof jackets and trousers (hopefully I won’t go that far), and even waterproof socks. Not to mention waterproof skin.

I also have a gym membership and enough home gym equipment to open a gym. However, the most important thing I have is determination.

I am not going to spend another year looking back. Wishing I had made different choices. Wanting to turn back the clock. I am going to look at what future me will achieve and it makes me smile. I have a lot to look forward to in 2023 and I’ll share more with you soon.

But back to 2022 and my changes. First one is walking more. And with it being winter, I am going to need a bit of motivation. I’ve set myself a target of just under 500,000 steps between now and the end of January. For old me, this would have been a walk in the park (lots of walks in parks), but with my busted knee, flat feet, and excess weight, I will need to take it easy and be consistent each day. I will reach my target as I’ve bet $60 that I will at Healthy Wage.

Healthy Wage uses cash-bashed weight-loss challenges to incentivize and gamify behavior change. I am a big fan of gamification and those of you who follow me on Twitter will see that I have my own gamified project. More on that soon. The premise is simple. You bet (monthly direct debit) that you will walk x number of steps or lose x number of pounds in x amount of time. When the time comes if you have hit your target, you will collect about four times your bet. Not bad odds…if you reach the target. If you don’t lose the pounds, then you lose the pounds (gbp). Healthy Wage don’t simply take your money and leave you to it. They do provide advice, support and encouragement while I do love all the statistics and data charting your progress. Something else which motivates me. But will it be enough? Will the prospect of winning (or losing) a significant sum of money motivate me and keep me focused on the prize? I’ll do one of my Honest Reviews on Healthy Wage in the New Year, but my honest answer is no. This is how Healthy Wage can pay out large sums to those successfully reaching their targets. Because the majority probably don’t. If losing fat and keeping it off was easy, we wouldn’t have an obesity problem.

To truly suceed I will not only need determination, but also discipline, dedication and the desire to lead a healthier life. I have all of these, but I am not going to leave anything to chance. I will use every resource open to me to ensure success. I will use apps, supplements, equipment, and professionals (more Honest Reviews on the way) to help me win. Not just the bet, but a better life.

Will you join me in making this the season to get fit?

December 1, 2022 0 comment

Mental Health

Make Someone Smile on World Smile Day

written by Stephen Morrison

Dear reader, I’m going to be honest. Life hasn’t been great of late. My mum died, I am currently suffering (what’s this mild nonsense?) from COVID, and a project I spent years working on and promoting has turned sour (COVID has not taken away the taste of defeat). Captaining Maddison and not Haaland last week in my Fantasy Football League hasn’t helped my demeanor either.

I could wallow in self-pity, and I could worry about mortgage rates, fuel costs and my Fantasy Football League ranking, but today is World Smile Day and it is a day to reflect on all that is good in my life. It’s also a day to share with you how you can make others smile.

For World Smile Day isn’t about showing off your pearly whites and grinning like a Cheshire cat. It’s about making others smile and doing good.

So why am I encouraging you to make others smile?

Five Reasons to Smile On World Smile Day

Research (1) shows that smiling boosts our mental health. It can relieve stress, and reduce levels of anxiety. And I think most of us could benefit from that right now. I use a grounding technique that makes me smile when I am feeling down and it works every time. Thanks to Robert Brennan for teaching me that.

When you make someone smile, it can actually make them feel happier (2). One of the easiest ways to make someone smile is to simply smile at them…although you might not want to smile at randoms in the street.

Smiling can also act as a painkiller (3). When we smile, endorphins are released and these can act as a mild pain reliever. Try it when you get your next COVID jab (please do get your COVID vaccinations).

And smiling is contagious (4). Smile and the world smiles with you. It’s a win win.

With all that is happening in the world, who doesn’t want to lower their blood pressure? Smiling has been shown (5) to decrease blood pressure.

5 Easy Ways to Make Someone Smile

One of the most positive ways of making someone smile on World Smile Day is to let them know how much they mean to you. Tell a loved one that you do indeed love them and thank a friend for their friendship. This is something that too many of us do too little.

Compliment someone. Again, be careful with complete strangers (I’ve been watching too much of Dahmer) but letting someone know how great they are, how great they look or how great something is that they’ve done can bring out a smile. You can also do this on social media and while you might not see them smile (they might drop a smiley emoji), there is a good chance that across the interweb, they are smiling.

Be kind. An act of kindness can be anything from donating to a foodbank, holding open a door, checking in on a neighbour, to helping someone cross the street. Recipients of kind acts are in turn more likely to then be kind to others (6).

Say hello. Much to my girlfriend’s embarrassment, I will strike up a conversation with strangers (we can often tell when someone wants a blether). People love to connect and so many people are lonely. Saying hello can be a great opener.

Share someone’s blog. Ok, I’ve snuck this one in. But go on, you’ll make me smile.

There are so many other ways to put a smile on someone’s face. A simple hug. A phone call. A kind word or even letting the person with the one carton of milk go ahead of you in the checkout queue. It costs nothing to be kind and the effect of a smile to the right person, at the right time can be priceless.

So, on World Smile Day and every day after it, have a think about how you can make someone smile or make their day happier. We all have that power within us. We just have to choose to use it.

References

October 7, 2022 0 comment

Fitness Obesity Physical Activity

It’s a Hyprr Fitmas with HowManyMiles

written by Stephen Morrison

‘Tis the time of the year when many bloggers publish a review of the last 12 months. If truth be told, I botched up the first 11 months and the less said about it the better.

That’s not to say I haven’t looked back at the mistakes, choices and decisions made and considered what I should have and could have done differently. I have spent significant time ruminating about where I am now and how I got here.

Here and Now

Here is 309lbs (only 45lbs lighter than my heaviest weight back in 2011, albeit with more muscle) with a “dodgy” knee, imposter syndrome, a neglected blog, a pinch of self loathing, and a partial eclipse as a belly.

However, I can either continue down this path of self destruction or I can excuse myself from this pity party for one.

That Lie

I won’t lie. Seeing 309lbs on the scale frightened me. I’ve had many chances to reverse this gradual weight gain but I have always used the excuse that “at least I wasn’t over 300lbs”. I have continuously lied to myself that I was in control, that I was not in danger.

Well, now I am and you might be wondering what I am going to do about it.

Normally, I woud chastise people citing this reductionist view, but I am simply going to eat less, move more and create more.

And hopefully win more (I have a cunning plan).

Time for a Cunning Plan

December is traditionally a month of parties, long lunches and general gluttony (well, for me at least) but this year I am going to do a Hyprr Fitmas Advent. 24 (minimum) days of being physically active and posting daily about my progress on Hyprr.

One of my excuses has been a lack of time. Yes, I am working on a few projects (more about one soon). Yes, I do also have a day job and yes, I am trying to spend more time with my family, but I am also spending too much time watching Netflix and too much time looking at expensive jpegs. I am then working late into the night/early morning (ironically writing this blog).

Yes, I am tired and yes, I am struggling with motivation but I cannot remain at this weight. My knee needs less load on it and the memories of being 354lbs have never left me.

So, what is my cunning plan and how can you help me and even take part?

FlexFM and Hyprr Flexmas Advent

My friends at London radio station FlexFM and at new social media, entertainment and NFT platform Hyprr are giving away gaming consoles, Merlin passes, spa breaks, shopping vouchers, HYPEs to spend on Hyprr.com, and much more every weekday from now until the 24th December.

All you have to do is create an account on Hyprr (available on desktop, iOS and Android), follow FlexFM and look out at 7.30am (yes, 7.30am) each weekday when they will ask the daily question. Comment with the correct answer on the post, then stay tuned to the FlexFM Breakfast Show and wait to see if you’re selected at 8:15am when you’ll join DJ Miss LA and DJ Sollie live on air to check behind the advent door for your prize.

And HERE is my plan.

I’ll get up early (from Dec 1st), comment on the FlexFM post at 7.30am, work out till 8.10am and win a prize at 8.15am, giving me time to shower and have a proper breakfast and prepare lunch before work. Every weekday. It’ll be my very own Hyprr Fitmas Advent.

Simples.

Best Laid Plans

However, we all know that it isn’t quite that simple. It requires preparation, commitment and consistency. And for me, a little bit of fun.

And this is where you come in. Every day, I will be posting a Hyprr Fitmas video of my workout, thoughts of the day (there may be expletives) and updates on my progress (possibly more expletives) on my Hyprr profile. And every day from Dec 1st to Dec 24th, I will award 1 HYPE to my favourite comment on my update.

And, if you want to, share your own Hyprr Fitmas video workouts using #HyprrFitmas. On Christmas Day, I’ll award 20 HYPES to my favourite video.

Whether it is going for a walk, doing some yoga or crossfit, or watching Netflix on a treadmill (it all counts) let’s all move more this December and spend less time on Telegram, Discord and PancakeSwap (mmmm…did someone say pancakes?).

Oh, and as a reward for reading this far, guess what my weight will be on Dec 24th and the closet will win a Garmin vivofit 3. Simply reply to this blog post before Dec 7th and the closest will win.

Terms and Conditions. Hyprr and FlexFM competition is only open to UK citizens aged 18 or over. My #HyprrFitmas competition is open to all Hyprr users (with an active wallet) while the winner of the Garmin VivoFit 3 needs to reside in the UK. Should more than one person correctly predict my weight, I will do a live draw on Hyprr.

November 30, 2021 3 comments

Feet For Life Physical Activity

Parley vous sustainability avec adidas?

written by Stephen Morrison

As well as being likened to Del Boy Trotter by some extended family members due to my wheeling and dealing, I’ve also accepted the monicker of Stephen “all the gear, no idea” Morrison. Over the years I’ve been someone who has all the kit and gadgets anyone would ever need (recently bought myself a DJI Mavic Mini 2 drone) without the expertise to use them (although I am quite proud of my drone videos so far).

Time for Change

As someone who varies in size as often as the seasons change, I also own enough clothing and footwear to stock a Peckham market stall. Some of it was unworn and even had tags attached.

I had chests of drawers, baskets, boxes and bin bags full of clothing that I would one day wear again. One day.

That day has been coming for about 3 years and over the October holiday, I made a decision to have a clear out.

I would give most of it away. The running kit in size small and some in size medium went to my two teenage step sons. Expensive jackets, unworn shorts and some running tops that I didn’t even know I owned.

The rest (with a few exceptions) went to our local charity shops and I made myself I vow.

I would limit my spending on clothing, shoes and kit and I would put an end to my yo-yoing weight (more on that soon). Owning full wardrobes of clothes in sizes medium, large, extra large and now extra extra large isn’t sustainable or good for my mental health.

That’s not to say that I wouldn’t buy myself new kit. Recently, I’ve been experiencing significant knee pain again and while I no longer run (never say never), I’ve looked out my orthotics for general everyday use having had Magic Mandy at Hampden Sports Clinic prescribe them.

I wear running shoes every day so I’ve had to go through my running shoes to see which ones best fit my orthotics and will need some new shoes and/or new orthotics.

When I buy new shoes, it’s not only the fit I am going to consider but also how they are manufactured.

As a consumer I am going to consider the ethical and sustainable working practices of the brands I purchase from. COP26 comes to Glasgow next week and climate change is something we cannot continue to ignore. We also cannot ignore how wasteful we have become and how our actions are threatening to make our planet inhospitable.

While it’s absolutely not hypocritical to support sustainability while still being a consumer we can make smarter choices (see my previous blog for some more ideas).

There are brands who I will no longer buy from (looking at you, Lululemon) until they improve their practices and there are brands that I will fully support.

Sustainable Brands

One such brand is adidas. Since 2015, they have partnered with Parley for the Oceans and have used plastic retrieved from the oceans in the manufacturing of their shoes and clothing. Over the years, I’ve owned a few pairs of adidas Ultraboost Parley shoes and each pair has been manufactured using around 11 plastic bottles.

However, I’ve also seen first hand the plastic washing up on our shores and collectively we need to do more and we need to shop smarter.

In addition to making Ultraboosts my shoes of choice (it’s a hard life) I’ve also been buying kit from the adidas sustainability range of clothing.

Primeblue is another range from adidas made using recycled plastic from the oceans and beaches of the world. By making a switch to recycled clothing we can reduce our environmental footprint. It has no impact on the look or feel of the product but it absolutely reduces our impact on the planet.

As well as being sustainable they also come in size XXL and as I lose fat I will replace each item with a smaller size and donate the old kit to charity.

At Christmas, I tend to direct my family to Lululemon to buy me gifts but this year, I’ve made it clear that I only want sports gear from adidas As a parent, I do not want to force my opinions on to my children, but Santa will be bringing them some sustainable adidas kit (so much that I am close to the exalted “Icon” status on the adidas app).

To help me get started, adidas kindly gifted me a new pair of Ultraboosts (pictured above) and some kit. Regular readers will know that I am generally uncomfortable with sponsored posts. I want this blog to be somewhere you find honest reviews and an open account of my experiences. If I work with a brand or organsiation, it is because I genuinely share similar values or approve of their business ethics.

Adidas is genuinely a brand that I respect and whose shoes I have been buying for years, but I decided to also use this opportunity to raise funds for an organisation and cause whose values and cause I absolutely support.

Fundraising

The Marine Conservation Society organises beach cleans across the UK and provides resources and education on how we can reduce the waste being washed up on our shorelines.

Now, I am not Mr Beast and cannot recruit the world’s biggest creators (he didn’t pick me) to help clean our oceans, but I did manage to recruit the early adopters of a new social media platform Hyprr.com which launches soon to help me via this post.

Tipping using the platform token Hype, I was able to cash out approximately £175 which I am donating to the Marine Conservation Society (I’ll top up to £200). Huge thanks to those that donated but I also have one final ask.

Community Challenge

If we work together, how many of you would be interested in a coordinated worldwide (hey, my readers and friends come from all over the globe) beach or park clean next year using Hyprr (and hopefully another soon to be announced partner) to organise, fund and share our work?

Ideally we would need a minimum of 8-15 (COVID19 restrictions may vary) in each location and the only resources you will need are litter pickers, gloves and bags.

If you are interested, reply to this blog, comment on my Twitter feed at @howmanymiles_ or Hyprr.com at @Stephen with your location and I’ll respond.

My friends at the World Calisthenics Organization have already vowed to support my efforts. Will you join them?

October 24, 2021 0 comment

Mental Health Physical Activity

Be Happier Walking with Nature

written by Stephen Morrison

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 3 comments