Journey

Father Figure and Father’s Day Gifts

This week Daniel, Jack and myself feature in this Vitality Father’s Day Father Figures magazine article and we even star in one of their up-coming “Everyday Athletes” adverts.

However, I will not be celebrating Father’s Day, for I am not their father.

I am Stephen, their step dad kind of thing and although I have been a part of their lives for over four years, I do not seek to replace their daddy. I am very happy being a father figure and I am happy taking them to the park, to the barbers and often to task for not tidying their rooms or doing their homework (Jack!). I love them to bits and I get to spend every day with them and half my wages on them.

That being said, they rarely buy me Father’s Day gifts or even Christmas or birthday presents (hey I am still a big kid and love pressies) so I thought I would publish a wee wish list, especially for their mum and maybe other mums or partners to read and to then consider buying for their active and want to get active dads (anything but a jumper or “Best Dad” mug).

Let’s help get some of those father figures into shape with these Father’s Day Gifts

Danny, Jack and Teresa, this is the Garmin Forerunner 735XT. Just saying.

I love my Garmin Forerunner 235, but now that I am running less (damn knee), cycling more and hoping to swim more, I would give my right arm (I wear my watch on my left) for the new Garmin Forerunner 735 XT. It might mean that I swim only in circles, but I would be doing it in style. The 735 takes the great features of the 235, such as the wrist heart rate monitor, the smart notifications and activity tracking to a new height (or is that depth?) with the ability to track swimming, SUPing (read my SUP blog) and even strength training. It is quite expensive at £360 but it is feature packed and I just know that it will look amazing on my wrist and will undoubtably make me cycle and swim faster. It is most definitely not another waste of money that will lie in a drawer, darling Teresa.

While we are on the subject of Father’s Day gifts that I probably won’t get, let’s stick with Garmin. I have been having a wee look at their bike kit and I am dreaming of adding more value onto my bike than the bike is actually worth. More than I am worth, if I am honest. The Varia Rearview Radar, Insight Display and Smart Bike Lights all appeal to my “all the gear, no idea” mentality, but my “don’t want to be homeless” mentality is thankfully in control. For the moment, that is. While I am in dream land, I might as well ask for the VIRB XE Action Camera, Vector 2 Power Meter and Edge 1000. A snip at a mere £2,260 for the complete set of these Garmin Father’s Day gifts.

Back on this planet, your purse might not quite stretch that far and if looking for some more reasonably priced Father’s Day gifts, Garmin has a whole range of activity trackers. My pick is the Vivosmart HR. It is vastly superior to the the Vivoactive 3 and indeed is probably the most value for money activity tracker currently on the market. It is non intrusive, easy to operate and understand, while it is very robust. You simply put it on and move, with a single charge lasting five days. You can wear it in the shower and in bed, where it will track how restful your sleep is. It will even connect to your mobile phone and display smart notifications such as emails, weather and social media updates. It can currently be bought from several retailers for under £100

Just watch out for the red inactivity bar. Once you have been inactive for too long and it reaches its limit, you receive an electric shock to motivate you into moving. Ok. I made that last bit up, If you really want that feature you will gave to buy the Pavlock. Yes, this really exists and yes, you shock yourself. I am shocked that 10,000 people have bought into this madness to modify their behaviours. The Vivosmart HR simply vibrates.

Non Garmin Father’s Day Gifts

Away from Garmin gadgets, there are a couple of fitness items that have made it onto my Father’s Day Gifts list and which are slightly cheaper than anything above, but still mange to express how much you love him (or me).

Lululemon Men’s Shorts. Possibly the best shorts that I have ever worn.

First up we have Lululemon shorts at £68. Yes, I did actually type £68 and I would actually pay (or hope someone else will pay) that for these shorts, as I already have a pair. Lululemon Glasgow kindly gifted me a pair to wear in the Vitality advert and I LOVE them.

My initial opinion of Lululemon clothing was that it was expensive yoga pants for athletic women. Imagine my surprise when I discovered that they sold superb men’s gear all the way up to size xxl. And none of this Italian designer label xxl nonsense that fits the average 12 year old in Scotland (we really do have an obesity issue). The finish, feel, fit and functionality of these shorts is unlike any other shorts I have worn. Treat the special man in your life to a pair from HERE and maybe don’t tell him how much you paid!

Ideal for all outdoor activities, including standing on a touchline or at a Man V Fat Football match.

Next up, we have the excellent New Balance Tech Training jacket. Wee Jack is determined to join the local football team, St Cadoc’s, in August and I can see myself standing on a touchline as the wind and rain batter down on me (I live in Glasgow, remember). New Balance are positioning themselves as one of the top athletic brands and they are producing some excellent training shoes and apparel. With it’s fleece collar, water resistant shell, storm cuffs and hood it compares favourably with other branded mid range water resistant jackets. It is versatile and could also be used for running, cycling, walking or even at a Man V Fat Football League. Pick one up for £75 and encourage your man to get outside in any weather and to #sitlessmovemore

Start shedding pounds, without spending too many with Man V Fat

You might also want to encourage hime to pick up a book. Not just any book, but the best male fat loss book available. Ok. I am slightly biased. It is written by my friend, Andrew Shanahan and I do feature in the book, but it is genuinely full of sensible, practical, applicable and most importantly weight reducing advice. It is of course the Man V Fat: The Weight Loss Manual, available for under £8.00 from Amazon.

WARNING: This is one of those Father’s Day gifts that require tact and diplomacy. Please make sure that your father (or partner) needs and wants to lose weight.

Equally excellent is the Man V Fat website, where you can join an amazing group of current and future losers, find out more about Man V Fat Football and read wonderful reviews of items such as the Garmin Index Scale (yes, I possibly do have a Garmin obsession).

Give him the Father’s Day Gifts of Happy Feet

For my very last item on my Father’s Day Gifts list, I have selected something free (aren’t you glad) and something that ties in with my current series on Feet for Life. Why not book you father or special man in your life in for a free foot health check at these participating locations? He is going to be active and he should have the best platform on which to get started, in addition to the best gadgets hopefully someone else’s money can buy.

Feet are for life and not just for Father’s Day

June 12, 2016 0 comment

Health Journey Mental Health Obesity Radio

Don’t Worry, Be Happy

written by Stephen Morrison

I worried that when I walked away from Great Run that opportunities to promote physical activity to large audiences would diminish. Great Run was one of my greatest experiences, but it was also my biggest disappointment. I should have moved on, by now, but my name still appears on their pages and I still regret the unfortunate (but ultimately unavoidable ) ending of our partnership.

I worried that as my waistband increased, my message would be perceived as hypocritical and the irony of a now obese again man warning of the dangers of obesity was not lost on me. I have championed the idea of being Fat and Fit, but how can I inspire others, when I have recently been unable to motivate myself and I feel that I’ve been stuck down in a hole.

I worried that my increasing knee pain would limit my ability to keep active and would prevent me from continuing my fun life as a try athlete and Jack of all trades. It seems that I have finally answered my question of How Many Miles?

I worried that giving up on friendships and things that I cherished would force me back into the shadows and enable Stephen the Recluse to re – emerge. I haven’t seen some friends in months and I am again using excuses to avoid meet-ups.

I worried that I was losing the respect of my boys and that I embarrassed them. Other dads were fitter (and younger) than me and I am again adding layers (in summer) to try and hide my waistline.

I really do worry too much and this week has reinvigorated me.

Maybe it was the lovely gift from Lululemon or The Boss reminding me that we are born to run or Ali Clarkson showing me his magic moves on a bike, but as I type this I am dancing in the dark (the light bulb just blew) and I know my glory days will return. I have spent too long in the badlands.

Yesterday, myself, Paula McGuire and Colin Thomas recorded some great material for CamGlen Radio and thanks to Paula, I am having fun again as a try athlete. We are not as polished as other broadcasters (well, I am not), but we are putting out some entertaining (I think) and educational (I bloody hope do) broadcasts with wonderful guest interviews. Colin was simply wonderful and will be joining us for at least the next month as we talk about running. It’s not quite racing in the street, but for an injured runner, it is reminding me why I love running.

Please tune in this and every Tuesday at CamGlen Radio . Nowhere else, in my hometown, will you hear about as many new activities, for you to try. Let us know if we have encouraged you to cycle and run or to try Zumba, bowls or yoga.

Today, the boys and I are starring in an advert together, as an active family for Vitality. We are also being featured in a Father’s Day story on active dads and my boys are again talking about taking up sports and planning days out with me. Those two hearts are what really inspires me to be a local hero.

And then, next week, I start my new role as the Communications Officer for the Civil Service Sports Council in Scotland and I discover what the Royal College of Physicians and Surgeons have in store for me, as I step into a new role promoting the #FeetforLife campaign.

Before and long before

June 3, 2016 2 comments

Journey Running Triathlon

Happy Trails – A Man V Fat V Mountain Trail Running Challenge

written by Stephen Morrison

At the end of last year, I had a crisis in confidence. I didn’t feel valued by my running partners and after 10 months of broken promises and dreams and a serious bout of soul searching, I walked away from my roles of running blogger, coach and event coordinator and announced to the world that I was giving up running for a while.

So, when sportsshoes.com asked me to trial some trail kit, I was at first hesitant. I had regained some weight and I had lost a lot of confidence.

But then, I recalled two of my favourite days of 2015. They were two days trail running in the Highland Fling and Jedburgh Three Peaks Ultra Marathon Relays in Scotland. Running along the tree lined banks of Loch Lomond and over the hills in the Borders were as far removed from running in the crowded streets of Glasgow, Edinburgh and Newcastle as you could get and the thought of them had me lacing up my boots.

There are many reasons, why I have found myself drawn to trail running.

Trail running appeals to my inner child.

#muddytrainersclearmind

Running in winter is often accompanied by rain, sleet and snow (usually on the same day) and normally when running in my city streets , I try to avoid puddles. However , when out in the woods and parks, there is a magnetic force that pulls me towards puddles and mud.

The quality of a trail run is often judged on the quantity of mud accumulated on my shoes.

Trail running is good for both the heart and the mind.

Trail running also delivers a sensory smorgasbord of sights, sounds and smells, with recent research from Stanford University suggesting that spending time in green areas can reduce mental illness, improve our cognitive development and lower levels of rumination. While trail running, we momentarily forget all the negative stuff in our lives and simply enjoy the scenery and serenity around us.

Better than any street view

Trail running has no rules.

You find a park or a trail and just run. Hell, you can even walk if need be and when the terrain moves from soft mud to hard rocks, you will be forced to scramble. Again, this is reminiscent of my childhood, complete with skint knees.

Quite often, I won’t even have a route or distance in mind. I’ll head out to my local park and go exploring. I’ll wade through streams, climb hills and lose myself spirituality and on occasion literally.

Trail running is better with friends.

Running through the woods alone might instil thoughts of an ill fated horror movie, so why not run with friends? There’s nothing like sharing the magical sight of a deer or celebrating the ascent of a hill with a fellow runner. You are also rarely running at pace and are more focused on not catching your feet on a tree root than catching your breath, so talking isn’t only possible, it’s actively encouraged.

Trail running takes you to new heights.

A part of me is always seeking new adventures and friends often say that I have my head in the clouds, so when I watched the Adventure Show this weekend (looking for all of my Jedburgh pals ), I was captivated by the feature on the Glen Coe Skyline Race.

I couldn’t hope to compete in the 55 km event traversing across the Glen Coe range of mountains, but the Vertical Kilometre called out to me.

A strength and stamina sapping 1,000 metre ascent over a 5K route that will make this the most trialling trail run ever. Especially for a self-confessed Shite Runner.But what a scintillating place to run.

It’s too soon to say that I am back, but I am on the right trail and I can’t wait to take on this Man v Fat v Mountain Challenge.

I’ll also be keeping tabs on the SportsShoes.com trail hub for inspiration and discount kit.

February 23, 2016 2 comments

Health Journey Obesity

I really don’t know what I am doing in the Gym

written by Stephen Morrison

Yarr…. I don’t know what I’m doing!

No, it isn’t Talk Like a Pirate Day, but instead it is Stephen’s first day at the gym and like Captain Horatio McAllister, in The Simpsons, I really don’t know what I am doing!

The day started well. I had breakfast (which is something that I too often miss) and I managed to resist the vending machine in my work. And when I say resist, it didn’t even cross my mind and that, on its own, warrants a wee fist pump.

Even walking past endless rows of sweet laden desks didn’t bring out the sweetie monster in me.

By 2.00pm, I was feeling hungry and prior to hitting the gym, I stopped off at my local sandwich shop and had a chicken panini. Not the best choice, but not the worst either and a lesson learned. Although I do not have a lunch break (I work part-time) I will bring food with me. Especially as it is my intention to head straight to the gym.

Which I did today and which did not go quite to plan.

I walked in and although I had spent time in it before with Teresa, I felt like a nervous child entering high school for the first time. I felt alone and I was not sure of my surroundings. I did not know where to go first and even as I entered the changing rooms, I felt like I was trespassing and the onset of a headache (more of that in a moment) did nothing to settle my nerves.

For the past four years I have ran and although I have tried many sports, I have never felt comfortable in a gym. Lack of knowledge, confidence and experience. Hopefully all three will improve as I keep going and as I enlist the help of my Personal Trainer friend Spencer Peek, who works in Pure Gym.

Hiring a PT to guide me in the first few weeks seems like the most sensible approach. I will learn what machines and weights to use and I will have a planned workout for each visit.

But, back to today. My headache became worse and I decided to just do some light cardio. I spent 30 minutes cycling and 20 minutes walking. I tried to run, but my heart was not in it and my headache was not allowing it. For a brief second I lost focus and I nearly slid off the back of the treadmill. Luckily I came to my senses and recovered before suffering any further embarrassment.

Not the best first visit to the gym, but it will not deter me and I will find a way to enjoy it.

Tonight’s dinner was a red Thai curry and I resisted crisps and sweets. I should be going to bed reasonably happy and reasonably early (for a change). However, I am a numbers man and today’s measurements reinforced my need to alter my lifestyle. Yet, again.

As expected my weight, BMI and body fat percentage were as high as they have been in four years. At 234lbs and a Body Fat Percentage of 34%, I have a long way to go.

Also worrying is my blood pressure. At 133 over 90 it is on the high side and I will need to monitor this. The only relatively encouraging measurement was my resting heart rate . At 45 beats per minute, it gives me hope that if I can reduce my blood pressure and weight, I should have a healthy heart and potentially a longer and more active life.

Tomorrow is Day 2 and my goal is to add some more fruit and vegetables to my diet.

December 14, 2015 0 comment

Health Health Rewards Journey Obesity

All I Want For Christmas

written by Stephen Morrison

Is not to be worse than I am right now

Christmas tis the season to be jolly and to overindulge in a festive feeding frenzy. Normally, having spent the year running and training hard, I would accept this and enjoy a few weeks not worrying about the macronutritional content of mince pies and shortbread, but this year is different.

Having put on 40lbs this year, I do not want to exceed that. Since losing all my weight in 2011, I have yo-yo’d a little, putting on a few pounds in the Winter and quickly losing it come Spring.

However, I have never before gained this much and if you have read my previous blog, you will appreciate that my greatest fear is returning to a life less active.

So, I have decided not to wait for a New Year resolution. I am resolved not to gain any more pounds (of fat).

Instead, I will use the rest of December to prepare me for the year ahead. That does not mean that I will procrastinate over plans or spend a small fortune on new training kit (ok, I might still manage the latter). Instead, it means that I will use the next few weeks to devise and implement my new training regime.

It will consist of resistance training at Pure Gym, Shawlands; yoga at Bikram Yoga Southside and my daily active commutes to and from work.

Moreover, It will all revolve around a more structured and consistently adhered to diet. Although I will be using Weight Watchers to record my progress, receive and give support and earn Vitality points, I will not follow a diet plan

I will cut down on my intake of crisps, biscuits, bread, cheese, gums and chocolate. Basically, all the things that I love.

And, when I say cut down, I mean eliminate them from my diet. I am not a fan of any diet that eliminates any type of food, but the simple truth is that I eat far too much of the above and, unfortunately, I cannot currently trust myself to moderate my consumption.

One bite is never quite enough.

I am also going to try and improve my culinary skills, as one of the reasons that I eat too many ready meals and too much toast is that I cannot ready a meal, such as a roast.

So tonight, I have taken my measurements and taken stock of the journey ahead. The next few weeks will not reverse the damage done but they will put me back on the right path.

Three years on and I still do not know how many miles I have to travel, but I do know that it is #timeforme and time to just do it!

“Last Christmas, I lost all my weight and the very next year, I gained it all back” will not be a recurring theme.

Tomorrow, I’ll post my starting measurements and update you on Day 1. As always, your support and encouragemnt is much appreciated.

December 13, 2015 5 comments

Health Journey Obesity

Eat, Gain, Weep and DON’T Bloody Repeat

written by Stephen Morrison

Everyone loves reading weight loss success stories.

We admire and appreciate the determination, dedication and discipline required to lose over 100 lbs.

My own story graced many publications, including this Daily Record feature. In it, I spoke of a fear that haunts me. A fear that I cannot shake and cannot stop thinking about.

That one day I will wake up and I will once again be 354lbs

It would not happen overnight, but my weight would creep up and up and I would contribute to a horrifying weight loss statistic. That only 12-14 percent of those losing over 100lbs maintain that loss.

That is right. Around 85% of the success stories you read about end up with the person regaining most, if not all, of their lost weight.

At this point you would be excused for wondering why, having left behind a depressing past, would anyone allow themselves to regain those lost pounds and reclaim those xl clothes.

Why would someone give up on their future by allowing their past to catch up with them? The answer often lies in the past.

The reason I reached the despairing depths (as opposed to dizzy heights) of morbid obesity was my unhealthy relationship with food and my even unhealthier opinion of myself.

I believed that I was worthless and in addition to excess pounds of fat, I carried too much extra baggage. I was weighed down by self doubt and by deeply buried memories of my childhood. Compared to others, my early life was not that hard and it did not lack love, but it did have an over abundance of fear and the occasional bloody nose and bruised body. I have received some counselling and I have realised that being beaten occasionally has led to a self destructing relationship with food and a downward spiral which saw me eat more, weigh more and hate myself more.

Recently, I have felt undervalued and I have struggled with events outwith my control and some problems that will not go away (especially if I do not meet them head on). I have been beating myself up and I have noticed that I have been medicating with food and mindlessly eating. As I sit here typing, my mind drifts to the the packet of French Fries crisps calling my name from the kitchen cupboard and I believe that I need and want to eat.

And then, I remember that French Fries do not talk and I am not even remotely hungry. I have adopted the habit of having a wee snack (or two or three) late at night while I blog, plan physical activity initiatives (oh, the irony) or watch non-Disney television. It is just a habit. Just like my other habit of having a wee slice (or two or three) of toast to eat when I come home from work. Just like the habit of getting the bus to work when I have been walking to and from work for the past ten months.

I have tried to lead what I think is a normal lifestyle with normal treats and I have forgotten the origin of this blog’s name.

It is not related to running. It refers to my journey. It will never end. Like so many others, I can never slow down and I certainly cannot go into reverse. Every day is a battle, but as a friend just reminded me, every day is an opportunity to be start afresh and to improve on the day before

I will make loving myself my new habit

I refuse to be a statistic. Do you?

December 8, 2015 4 comments

Journey Running Triathlon

No More Running…

written by Stephen Morrison

It is December the first and for many runners, it is the first day of Marcothon, the brilliant 31 day running streak challenge in December, organised by Debbie and Marco Consani.

It is a wonderful challenge that encourages people to run and make physical activity a part of their daily lives. It brings runners together and the community spirit amongst challengers is an illustration of why the running community is so often revered. If you are a runner, it is a fantastic way to make those miserable winter runs work for you as you try to work out how to explain to your family on Boxing Day that you are only going out to run because you HAVE to; not because you are trying to escape the madness around you(not that any of us would dare suggest that).

Good luck to all of my friends taking part, but I will not be joining you.

For there will be no more running challenges for me.

Too often I get fixated on the next and bigger challenge and forget to enjoy being active. I make running and exercise a chore, when it should be a pleasure. Too often, I worry about not running fast enough, far enough or simply often enough. I berate myself for not being hardcore or determined enough. Instead, I will focus on having fun and making exercise something I look forward to. I am determined that I will do more of what I love.

It is also no more running blog for me.

After two years, I have decided to stop writing for Great Run. While I enjoyed seeing my posts receive positive feedback and I revelled in the VIP treatment afforded to me at Great Run events, I never felt part of the team. I never felt that I was truly appreciated or valued and I never felt that the blog was getting the support it needed. Instead, I will focus on this blog.

The end of the Great Run Blog (for me, at least) also unfortunately means no more running group or Facebook page.

For the past year, I have had the pleasure and honour of being the Event Coordinator for Great Run Local in Glasgow. I have watched as we have grown from two runners on a cold Sunday morning in December to forty runners on a cold Wednesday night in December. Although I genuinely love Great Run Local, I cannot continue giving my time when I do not feel that I have been given the support or recognition that I deserve. I will miss my Wednesday nights at the Quay, but instead, I will spend them training with my other love, Teresa.

With more time on my hands, I have also decided that there will be no more running away from my dreams.

I want to help others and I want to use my passion for physical activity to change lives. That is why I am delighted to confirm that I am going to complete my Level 2 Gym Instructor course and pursue my Level 3 Personal Trainer course with Faster, arguably the leading providers of functional training in the world. And also my Nutrition Consultant course with the Advanced Coaching Academy with Dr Gary Mendoza. I have spent too long helping others achieve success; too long believing that I did not have the ability and worrying that I didn’t have the time. Instead, I will now focus on my future success and I will believe in myself and make the time.

Finally, there will be no more running.

Whoa, did I just say that? Yes, I did and I almost mean it. Running has been the main focus of my life for three years and I have forgotten what it is to be a try athlete. I have also gained a few too many pounds and while I will never join the anti-cardio brigade, I do need to change how I train. I am not really enjoying running at the moment and a few months away from it will hopefully reignite my passion. Instead, I will focus on getting stronger and fitter and spend more time lifting, pushing and pulling, rather than simply shuffling along pavements.

I might have given up on a few roles this week, but I have not given up on me. I am howmanymiles, a physical activity champion, blogger, try athlete and a winner. What will there be “no more” of for you?

December 1, 2015 12 comments

Health Rewards Journey Physical Activity

I would walk 5 million steps

written by Stephen Morrison

I set myself a step count challenge at the beginning of the year. It was to walk at least 5,000,000 steps in 2015. As of today, I am delighted to proclaim that I’ve reached my goal!

5 million steps might seem like a lot, but it all started with a few small steps and one step at a time. With new challenges ahead and a target of 7,000,000 steps for next year, it’s as good a time as any to reflect on and share the steps and changes that helped me lose 170 lbs and become more active. Steps that I will also need to read and heed.

I hope these steps help you as much as they have helped me.

• Small Steps. The first step is to make them small. Don’t try to alter your lifestyle overnight. If you are overweight and inactive you probably took some time getting there. Getting away will also take time. By making small and independent changes you can assess what works for you while not overwhelming and overloading yourself physically or mentally.

• More Steps. Walking more was key to getting me more active. You can get started anytime. I use a Garmin Vivofit (and my beloved Garmin 620), but many smartphones are now equipped with step count apps and a simple pedometer works just as well. Start by simply walking more short journeys. Try taking stairs rather than lifts and escalators and bouts of purposeful walking which can be 5 mins rushing to work or trying to keep up with a five year old. My personal favourite is trying to get to a public toilet. Which ties in with the next step.

• Drink More. Not more beer or wine, unfortunately, but water. It can help with satiety and can increase your metabolism, although this is arguably insignificant. It might be a myth, but the sage advice of drinking first when feeling hungry helped me and led to more purposeful walking. If plain water isn’t your cup of tea, have a cup of unsweetened green tea or mix it with some squash.

• Eat Squash. This, pumpkin and other high in fibre alternatives to traditional starchy foods like potatoes. Potatoes themselves aren’t that bad, according to nutritionists. It is mostly what we do with them. Like frying them and covering them in ketchup. Same for pasta and rice. Often it is a case of what we add to them and how large a portion we have.

• Don’t Go Large. My gran taught me to clear my plate, but one lesson I learned was to go small. Smaller portions and smaller plates. Also don’t be afraid, when you feel full, to stop.

• Stop. When you start exercising more it can be addictive. It releases endorphins that often make you feel euphoric and unstoppable. We enter a boom and bust mentality. We over train and struggle to maintain which can lead to injury and to us giving up, especially when our losses become less significant.

• Involve Your Significant Other. A hard lesson I learned was that it is important to ensure that you balance your desire to get healthier with your responsibilities as a partner or parent. Combine both. Go for family walks, play in the park with the kids. You might be surprised at how much fun it is.

• Have Fun. Often I am asked what the best activity for weight loss is. I love running, not because it’s a fat burner, but because I enjoy it. I enjoy races and I enjoy challenging myself. I also enjoy lifting weights, kicking pads and striking balls. I do what I love, and love what I do. The exercise or activity that will get you fitter and leaner is the one you will enjoy and the one you will do, consistently.

• Be Consistent. It is easy to get overwhelmed by early success with later smaller losses and even plateaus undermining your confidence. If you maintain your new adopted behaviours you will succeed. Stay the course, don’t give up. Don’t fall asleep on the job.

• Sleep. Obesity is often linked with lack of sleep. Causality or correlation, I don’t know. What I do know is that when I am up late, I eat more and I eat more junk. When I am tired, I exercise less, I have less self-control and stress more.

• Don’t Stress, Be Happy. One of the by-products of stress is cortisol. This can lead to increased insulin production and is often linked to the accumulation of abdominal fat. Try to eliminate or remove elements from your life that bring you down. Unclutter and spend more time on you and less time playing games on social media.

• Use Social Media. There are many great groups and people to inspire and support you. Without boring friends with pictures of salads and accounts of your latest run (guilty of both), you can get accountability and share and try new ideas.

• Try new activities and become a try athlete. Variability can make your training more fun and more productive . Set yourself challenges that will help you reach your goals.

• Set Goals. Identify why you want to lose weight or get more active and make a plan with short term and long term goals, making them attainable but stretching, realistic but challenging and specific but flexible. Your goals will change as you change and you will reap the rewards.

• Reward yourself. Consider schemes such as Vitality or Bounts that reward you for being physically active or simply treat yourself to a new pair of jeans to show off your progress.

• Show off. Be proud of your success and don’t dwell too long on your mistakes. Most weight loss journeys encounter bumps and detours before we reach our destinations.

My final tip is not to wait. Not for January or even until Monday. What steps can you take now to make 2016 and beyond healthier and happier for you and your family?

November 13, 2015 4 comments

Health Journey Obesity

Sugar Rush

written by Stephen Morrison

Now that fat is no longer the bogeyman, we have a new villain carrying the can (pun intended) as the main cause of obesity.

Step up sugar and soda drinks. They join bacon on the list of things we love that seemingly hate us and our bodies.

As someone who has lost 12 stone and who is a Jamie Oliver Food Revolution Ambassador, I applaud Jamie’s efforts to highlight the sugar content in many soft drinks. I think we can all agree that many of us drink too much soda and our waistlines and gum lines are paying the price. A reduction in sugar consumption has shown to improve insulin sensitivity and reduce blood sugar levels and fat in the liver. I cut my sugar drastically and now look younger, have better skin, lowerered my blood sugar and even cured myself of sleep apnoea. Of course, I also cut my calories and lost lots of weight, which might also have contributed to my healthier look. It’s never one thing, as my friend Rannoch will often say.

The idea of introducing a sugar tax and displaying more clearly the sugar content on foods is not a new one and it has been successful in other countries; notably Mexico which saw a 6-12% reduction in soft drink purchasing over two years and up to 17% reduction in lower income households. Some research suggests some simply purchased cheaper brands, but the impact on the soft drink industry in Mexico is real.

Taxation can work. A 20% sugar tax could generate £1 billion each year. Money that our NHS and partners could use to fund health initiatives. Money that could be spent on saving lives and educating future generations.

We constantly read about how much the obese cost the NHS with greater need for larger beds, larger machines and increased treatments. This tax could help to address this burgeoning bill while possibly helping us to trim our waistlines.

What’s not to like about taxing sugar?

Well, for a start, it IS a regressive tax. Sugar consumption is greater in poorer communities and obesity is more prevalent in poorer communities. We already heavily tax people’s smoking and drinking habits and simply taxing another unhealthy product shouldn’t be much different. Yet, we are seeing a backlash. People are reading every day that something new is killing them, that something that was killing them is now good for them. They are confused and they feel that they are being told what they can and cannot do and what they can and cannot consume. This is fuelling apathy and mistrust.

Yes, we can shake our heads and our fingers and suggest that they accept some personal responsibility, but I cite my FSEM Lay View that suggests that we need to win both hearts and minds.

Before we rush to demonize sugar, it does have some benefits. Ask any runner how much they love Jelly Babies and sugar has proven to reduce cortisol levels caused by stress. It is never one thing.

We should look beyond the proposed sugar tax and look at the other (less controversial…to consumers, at least) proposals that Public Health England support and call for. Proposals that need to be considered before a sugar tax is implemented.

Reducing portion sizes. Am I the only person who buys family sized bags of sweets with the intention of making them last and then races to the bottom of the pack? We could, of course, show some self constraint, but many of us that are obese have a destructive relationship with food. Urging us to eat less does little to reduce our urges to eat more. Increasing a litre of Coke by 20 pence will not necessarily prevent people from still buying it.
More regulation of how high sugar goods are marketed, especially to children. For me, cereal manufacturers are almost criminal in their pursuit of young consumers. The shapes, flavours and marketing of breakfast cereals entice children and too many parents associate a bowl of cereal as a greeeeeaaaat way to start the day, not knowing that often a third of the bowl is sugar.
Further controls over how high-sugar foods are displayed in stores. In my local Tesco (naming and shaming, but not alone), the end of every aisle has high-sugar foods on promotion. These goods are heavily discounted to the extent that it is often not much more expensive to buy four of five bars than one. Again, we could criticise people and parents, but does that actually achieve anything? Instead, let’s encourage better promotion of healthier options and motivate and inspire people to make healthier purchases.

Sugar isn’t just found in huge quantities in soft drinks and sweets. It’s hidden everywhere. Ready meals that are so convenient often have up to 40 grams of sugar in each pack; barbecue sauce has as much sugar as a glazed doughnut and often fat free translates to extra sugar. Manufacturers want their foods to both taste better and be preserved for longer. Sugar achieves this.

If we are to reduce the amount of sugar to the recommended level of 5-10% of our daily calorific intake, we need to encourage and enable people to cook simple and wholesome meals. If we are to tax sugar, use some of the proceeds to create nationwide cooking campaigns that bring children and parents together and make learning to cook fun. We need to address the myth that eating healthy is more expensive and we need to look at how our food manufacturers and retailers produce, promote and price food.

The largely ineffective Responsibility Deal provided little incentive to businesses to fulfil their pledges and it has been argued that many of its successes would have happened without it. We cannot rely on food manufacturers to think of anything but their shareholders and, as such, they need to be regulated and given incentives (or penalties for non-compliance) to reduce sugar levels in food.

And finally, let’s move more. Being active doesn’t give you a free ride (well, unless you are cycling) but it can allow you to have a little of the things that we enjoy. Remember, it is never one thing.

October 28, 2015 5 comments

Health Rewards Journey Physical Activity

Health Rewards, Rewarding Health

written by Stephen Morrison

Instead of fat shaming and lamenting the cost of inactivity and obesity, let’s encourage and reward those who are active and those who want to be active. Let’s give them the tools, show them the way and let’s reward the journey.

This is a message that I regularly share via my Faculty of Sport and Exercise Medicine posts and the reason why I am delighted to be a Brand Ambassador for Health Rewards.

Health Rewards are one of a new breed of businesses who are recognising the need for a different approach. Bounts is another wonderful app that I use and you can read all about it here, at the blog of my friend and fellow National Fitness Day ambassador, Mollie Millington.

But first, let me tell you about Health Rewards and Vitality. As a Brand Ambassador, I will, of course, be proclaiming how good it is (and it is), but I will also share my thoughts on how it could be improved. Yes, this could be the shortest lasting ambassador role ever.

Vitality is a life and health insurance policy that rewards an active and healthy life. It does so by giving free cinema tickets, coffees and iTunes along with substantial discounts on Virgin Active gym membership, running shoes from Sweatshop, bikes from Evans Cycles and even flights with British Airways and Spa weekends. The video below explains more.

I’ve been using the cinema reward for the past few months and I’ve saved several hundred pounds. I have also had to endure Minions, Inside Out and a few Marvel movies with the boys. I say endure, but as a fully-fledged man-child, I am secretly delighted. As are my boys.

To get the cinema tickets, I have to accrue 9 Vitality Points (more about them later) in the previous week and download codes from the Member Zone which I then copy into Cineword’s website. I can get any combination of standard seats for each member of my family, including a double bill of 15 movies, when the boys were away. The process is seamless and the value more than pays for the cost of the policy. If you are a single adult, you get only one ticket each week and you will need to benefit from the other rewards to make the policy pay.

The other reward that I have used, to great effect, is the Sweatshop 50 % discount. You can shop instore, but I simply emailed Sweatshop the product code of the shoes I wanted, along with my Vitality details and they sent me a discount code, which I then used on their site. Another £65 saved (I like expensive running shoes) and with each member of my family getting a pair each year, it’s another chance to save some considerable cash…..which I will no doubt just spend on more running shoes (well, I do have to use my Bounts vouchers).

I have also received monthly iTunes downloads and this has been disappointing. The site says that the rewards vary from a single song download right up to £20 credit. Can you guess what I have received each month, for the past four months? Yep, single song downloads.

Another reward is free Starbucks coffee, in participating Starbucks (always check first). It’s only one per week per adult (no caffeine for the kids) and as I don’t drink coffee I am building up credits. It seems that you can use more one Starbucks credit per visit, so I’m looking forward to sharing my rewards with friends.

I have yet to use the Evans Cycles discount, but I am looking forward to adding to my bike collection as I train to be a triathlete and I will report back on the other rewards as and when I use them. I do like my gadgets and a new Garmin or Polar at 50% off is tempting. The range of trackers and watches are good, but not brilliant and the pre discount RRP is off the current market prices. With a 50% discount you can still get an excellent Garmin Vivofit 2 or Garmin 220 Forerunner for a great price.

And you really have to. To activate most of the rewards you have to earn Vitality Points. You can earn points from getting health checks, stopping smoking, losing weight, running at parkrun (need to get them to add Great Run Local) and recording steps or your heartbeat.

The two latter ways require an activity tracker or a heart rate monitor and you can gain a maximum of 40 points this way each and every week. Given that you can earn 10pts from walking 14,000 steps, I do wish I wasn’t limited to 40 each week as it would mean a quicker rise to the higher levels of Vitality (it goes from Bronze to Platinum) and greater discounts on certain rewards. More importantly, it could encourage people to be active every day.

However, as a Vitality customer, I am more than happy with my policy and I couldn’t think of a better broker to be involved with than Health Rewards.

Health Rewards do not just sell insurance policies and they are not just helping me become a triathlete, they also support athletes, sports clubs and communities across the UK and they take extra steps to help you take extra steps. Each day they have personal trainers, nutritionists and psychologists providing advice and answering questions via live video. They are building a community and are investing in their policy holders.

That’s the kind of business I like doing business with.

And, if you want to get rewarded for being active AND get yourself a free Garmin, simply call 0800 881 8666 and quote SM when you take a policy. Get active, get rewarded and get Vitality.

August 16, 2015 0 comment