Health

Heat the Homeless

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

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

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

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

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

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

We can Heat the Homeless

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

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

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

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

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

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

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November 22, 2017 0 comment

Health Obesity Physical Activity

An Honest So Shape Review

written by Stephen Morrison

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

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

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

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

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

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

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

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

So, What is So Shape?

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

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

Honest So Shape Review

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

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

And approx 200 kcals per meal.

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

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

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

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

A tasty morning shake once I am awake

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

It is quite frankly awful to drink from.

Pretty…but not that useful

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

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

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

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

All style and no substance.

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

I made a dog’s dinner of this

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

Soup, but not as we know it

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

AVOID using the microwave and cook on a hob

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

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

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

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

Now, that’s what I call food!

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

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

And THAT is what I am now doing!

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

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

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

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

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

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

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November 8, 2017 7 comments

Health Obesity

Healthy Heart, Healthy Mind with a Free Cholesterol Test

written by Stephen Morrison

Healthy Heart, Healthy Mind

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

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

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

Only lower and I might be one of the Walking Dead

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

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

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

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

So what is Cholesterol?

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

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

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

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

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

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

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

If there were any symptoms, that is!

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

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

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

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

The Free Cholesterol Test

3 Steps to Checking your Cholesterol

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

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

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

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

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

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

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November 1, 2017 2 comments

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

Health Journey Physical Activity Triathlon Try-Athlete

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

written by Stephen Morrison

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

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

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

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

No more complaining about ugly clothing for obese people

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

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

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

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

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

From 354lbs to Fitness Instructor

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

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

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

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

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

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

The closest that I will get to an Ironman in 2018

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

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

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

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

Wet We Wet

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

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

It’s time to get swinging

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

osq1k

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

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

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

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

This plant based diet malarky is a piece of cake

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

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August 29, 2017 5 comments

Health Physical Activity

Join me at Maggie’s Culture Crawl 2017

written by Stephen Morrison

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

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

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

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

It is a home away from home.

A home from home

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

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

Maggie’s is a place to grow

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

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

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

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

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

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

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

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

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

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

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

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

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

Eyes now clear, it was time for me get home

References:

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August 26, 2017 0 comment

Obesity

Before Buying into Ariix, Read this Slenderiiz Review

written by Stephen Morrison

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

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

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

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

Charlotte just oozes integrity

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

Don’t we all just love coffee?

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

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

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

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

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

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

What, better than homeopathic medicine?

Just Take It

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

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

Trust them, they said.

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

SLENDERIIZ REVIEW

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

It might as well be homeopathic medicine

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

PRE-MEAL DROPS

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

It’s a Food Supplement, not a Magic Potion

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

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

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

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

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

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

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

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

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

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

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

BEDTIME DROPS

What’s in the Bedtime Drops

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

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

10mg Fructo-oligosaccharides is er a sweetener

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

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

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

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

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

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

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

Again, take my money

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

THE PERFECT WEIGHT LOSS

PROGRAMME

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

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

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

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

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

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

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

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

You cannot argue with evidence

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August 15, 2017 38 comments

Health Mental Health

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

written by Stephen Morrison

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

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

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

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

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

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

Steps to Better Mental Health

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

Firstly, I have been moving more.

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

Thinking about new shoes!

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

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

A heart that never hardens?

I am also talking more.

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

And I am looking at my diet.

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

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

However, I have also been popping some pills.

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

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

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

I also know all about the placebo effect

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

I am getting shit done.

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

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

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

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

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

5 Steps to Better Mental Health

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

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

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

Breathing Space 0800 83 85 87

Samaritans 116 123

SAMH 0141 530 1000

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August 2, 2017 0 comment

Obesity Physical Activity

The End of the Road and the End of Being Fat and Fit

written by Stephen Morrison

When the Faculty of Sport and Exercise Medicine suggested that I speak at Elevate on a panel debating the notion of being Fat and Fit, I did not take it as an insult (it was a privilege and an honour to both represent the Faculty and to speak to such a distinguished audience).

For I am fat and I am relatively fit

I can swim, cycle, run (all slowly, mind), lift weights and I can play with my step-sons. I am a try-athlete and a triathlete (number 210 is still inked on my leg).

Fat and Fit

But, I am fat and over the past year, I have gained more weight as I allowed injury and my mental health to impact on my training and my eating.

However, I do know that by cycling and walking daily and going to the gym that I am in a better position than had I just sat on the couch.

At a recent health check, my blood pressure, resting heart rate, blood glucose and cholesterol levels were all within a healthy range, even if my BMI was not, and since increasing my activity levels, my mental and emotional health have again improved. While I still want/need to lose weight and I am fully aware of the dangers of being obese, I am appreciative of how being active improves my overall health.

The World Health Organisation states that health “is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity” and this week’s news, labeling the notion of being fat and fit as a myth, seems to have largely ignored this, even if its main claims are not to be ignored.

Being active enriches my life and a huge part of me wants to help others discover the same joy and that is why I have used opportunities like Elevate and even my FSEM Lay View to promote physical activity for all. It is why I write this blog and why I launch campaigns and initiatives to encourage others to become try athletes, regardless of their age, ability or size.

However, I will not lie. I have struggled of late. As I invest more time into helping others, devising schemes and writing blogs, the time spent on my own well-being shortens and my waistline widens.

Today, two things happened that decided a new course of action and a new direction.

Facebook’s “On This Day” brought back a memory from 18th May 2014.

Uv RmFzVFjLYwHhEjoJNVFkXSjrzLZ5iev4zdxWLNJccAUmhhirCtpdhdBKELBubP sz9gs2048

This was the day that I ran my first and only marathon. It was my proudest achievement but also the peak of my athletic performances. From the moment I crossed the finishing line to about about four days ago, I have coasted and I have felt lost.

I have searched for a purpose; I have searched for ways to use my story and experiences to help others and I have searched for recognition.

And all too often, I have searched for conflict and too many of my posts are filled with despair and anger.

I have stopped looking for ways to have fun and for ways to keep me moving. Everything now is judged on its potential as a blog feature or it is measured on its ability to promote How Many Miles. If I am going to ever be an Ironman (or even a fit man), I have to focus less on being a try-athlete and more on being a triathlete. I have to stop worrying about writing blogs and focus on updating food logs, especially if I am to reverse the damage done over the past few years. Damage that has been fully illustrated via my love of gadgets and technology (all the gear and no idea).

For in addition to the fantastic seminar by Professor Greg Whyte (there WILL be a FSEM post on this at some point) there was one stand at Elevate that caught my eye and today, I looked at the results of of my session with them and it proves that a picture is worth a thousands words.

Fat and Fit ?

This is ME, fat and fit but mostly fat. Using the cutting edge technology of the Styku 3D Scanner I have finally come to terms with how I look and feel about myself.

Regardless of my general level of fitness, my excess fat is a greater risk and I cannot ignore the image above. There is no hiding from the truth and there is no cropping of pictures to hid my girth.

I might be fit, but I am unfortunately fat and even as a supporter of body positive campaigns, it is hard to see anything positive about my current physique (other than it is still over 100lbs lighter than my heaviest).

So, I have decisions to make. Do I continue on my current path and continue to make the same mistakes or do I accept that change is needed.

It is time for change

An inner voice is calling on me (and has been for some time) to give up blogging and to give up campaigning and launching initiatives. Yes, I have had some notable successes, but I havve also experienced difficult times and while I do enjoy writing, all too often the writing of blogs and the promoting of said blogs has felt like a chore.

I have judged my value as an individual on my ability to accrue views and comments on blog posts and with the number of Twitter and Facebook shares and likes. I have become paranoid, resentful and at times delusional. I have let my persona of How Many Miles take over my life

It is time for change

I am not one for making sweeping changes and I have always benefited from making one or two changes at a time and then assessing the results. If something works, it continues and it mitigates the need for further action.

Most of my anxieties and self destructive behaviours stem from the frustrations borne from my failings as a blogger, event coordinator and physical activity champion. I try so hard and I often try too hard. I appointed myself as a guardian of the obese and the inactive. I made it my responsibility to stand up for them and to challenge the status quo. I made enemies and I am not sure if I have made a huge difference.

It is time for change.

I enjoy writing too much to completely give it up and I do get to have some fun, so howmanymiles will continue, albeit in a simpler, smaller and less confrontational form. I will post updates on my Ironman training and anything related to regaining my fitness but gone are my campaigning, my ranting and my pursuit of blogging superstardom. I will write to help keep myself accountable and hopefully it will entertain and encourage others. I will not lose sleep or friends over it.

I also genuinely enjoy supporting others and devising plans to get others active, but when I see my name omitted from credits, others rewarded for my efforts or my ideas fall flat, it saps my energy and usually drives me towards some form of chocolate. I admittedly get involved in far too many projects and cannot resist taking on more challenges when I am struggling with my current commitments. I let myself and others down and I head again for some form of chocolate. Yes, there is a pattern forming.

It is time for change.

I will honour and complete the roles and partnerships that I actively support and anything new that will complement my Ironman aspirations will be considered, but I will be discarding a few more roles and I will not be able to help any more businesses or organisations. I will not seek any more blogging opportunities that don’t directly relate to my own wellbeing (time to lead by example) and I have removed myself from blogging groups in which I have learned to loathe the very nature of blogging and sadly, many of those who practice it. I will continue with my reduced presence on Facebook and make a real effort to connect with friends in the flesh.

If you are one of those that I have disconnected from over the course of the last year, then I am sorry. You were most likely a good friend and it was my paranoia, angst, self loathing and fear of rejection that drove us apart.

These changes will reduce my levels of anxiety while enabling me to spend more time training and less time on the internet. I can’t promise to bounce back overnight and my excess pounds will not magically disappear, regardless of what that skinny coffee selling person tells you (sorry, I promised no more ranting) but I am going to take advice from Professor Greg Whyte.

I am going to aim to do more today than I did yesterday and I am going to prove to myself and others that the impossible is possible and most importantly, I am going to stop being Fat and Fit.

I am going to be an Ironman

May 18, 2017 2 comments