Obesity

Can I get fit with PJG Online Personal Training?

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

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 Obesity Physical Activity

An Honest So Shape Review

written by Stephen Morrison

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

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

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

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

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

As a company, they have been one of the most transparent, communicative and friendly that I have worked with. However, that is not why this review will not be overly negative.

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

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

So, What is So Shape?

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

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

Honest So Shape Review

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

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

And approx 200 kcals per meal.

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

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

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

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

A tasty morning shake once I am awake

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

It is quite frankly awful to drink from.

Pretty…but not that useful

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

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

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

Screen Shot 2017 11 07 at 22.22.25

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

All style and no substance.

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

I made a dog’s dinner of this

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

Soup, but not as we know it

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

AVOID using the microwave and cook on a hob

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

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

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

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

Now, that’s what I call food!

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

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

And THAT is what I am now doing!

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

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

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

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

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

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

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November 8, 2017 6 comments

Health Obesity

Healthy Heart, Healthy Mind with a Free Cholesterol Test

written by Stephen Morrison

Healthy Heart, Healthy Mind

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

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

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

Only lower and I might be one of the Walking Dead

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

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

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

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

So what is Cholesterol?

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

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

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

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

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

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

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

If there were any symptoms, that is!

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

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

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

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

The Free Cholesterol Test

3 Steps to Checking your Cholesterol

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

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

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

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

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

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

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November 1, 2017 2 comments

Health Mental Health Obesity

My Tips on How to Sleep More.

written by Stephen Morrison

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

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

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

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

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

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

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

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

In the mornings, I could barely get out of bed

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

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

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

How To Sleep More

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

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

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

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

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

My Sleep Pattern Cycle

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

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

If improved sleep could be bottled…..

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

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

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

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

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

Links to Research

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

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October 4, 2017 0 comment

Journey Obesity Physical Activity

Decathlon Bloggers Community Making Sport and Fitness For All

written by Stephen Morrison

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

The gang’s all here. Fitness Bloggers Assemble

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

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

My mum says that I am handsome!

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

NSFW or before eating or at any time really! Sorry

While I also have moobs. Man boobs.

Will this be banned by Facebook!?

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

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

And neither should you

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

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

But we can do more and we can move more.

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

Back to the drawing board for me

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

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

I might be rubbish, but I still like winning

Join the Decathlon Bloggers Community

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

October 3, 2017 1 comment

Obesity

Before Buying into Ariix, Read this Slenderiiz Review

written by Stephen Morrison

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

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

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

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

Charlotte just oozes integrity

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

Don’t we all just love coffee?

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

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

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

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

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

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

What, better than homeopathic medicine?

Just Take It

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

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

Trust them, they said.

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

SLENDERIIZ REVIEW

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

It might as well be homeopathic medicine

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

PRE-MEAL DROPS

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

It’s a Food Supplement, not a Magic Potion

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

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

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

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

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

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

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

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

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

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

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

BEDTIME DROPS

What’s in the Bedtime Drops

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

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

10mg Fructo-oligosaccharides is er a sweetener

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

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

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

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

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

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

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

Again, take my money

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

THE PERFECT WEIGHT LOSS

PROGRAMME

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

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

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

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

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

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

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

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

You cannot argue with evidence

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August 15, 2017 10 comments

Obesity

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

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

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

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.

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

How Do I get Fit.

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”

Sorry #TeamBella

Sorry #TeamBella

Sorry #TeamBella

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

Let’s Go #TeamBella

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.

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

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.

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

Let’s Move For A Better World!

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

So, What is So Shape?

Honest So Shape Review

And approx 200 kcals per meal.

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

All style and no substance.

And THAT is what I am now doing!