Physical Activity

Join Me For a Free Workout with #LetsMoveForaBetterWorld

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

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

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

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

Sorry #TeamBella

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

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

Sorry #TeamBella

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

I know, excuses, excuses.

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

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

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

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

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

Sorry #TeamBella

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

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

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

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

Let’s Go #TeamBella

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

#letsmoveforabetterworld

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

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

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

March 25, 2018 1 comment

Physical Activity

Thrive: Feel Stress Free Review and Giveaway

written by Stephen Morrison

I have never hidden that I have deep rooted insecurities and anxieties. My relationship with food; my constant seeking of recognition, attention and adoration and the very fact that I commit to writing many of my thoughts, fears and ambitions so openly are all manifestations of my, at times, fragile mind.

While I always try to be and look happy, my mask regularly slips and you might have seen me retreat into a corner, before slipping out of the door or learned that I had withdrawn, often last minute, from a race or event. It is not that I did want to stay or had no wish to participate; I simply felt that I did not belong. That I was the wrong person in the wrong place.

Much if this is down to how I feel about how I look and how I feel others feel about how I look. So many feelings.

But, then, my weight problems are also a product of my early life. While I received (and still receive) so much love from many, one person’s actions have scarred me for life.

Dad, I hate you!

Yes, I have daddy issues. Not so much that he did not pay me enough attention, but how he visited his rage, his own insecurities and his frustration upon me. While he might still contest that it was for my own good, memories of huddling in a corner, whimpering and hyperventilating through fear are ingrained in my mind. Rather than remembering the love lavished on me by my mum, my life and behaviours have been shaped too much by the lack of love and the excess of violence from my father.

Yes, dad, you did succeed in making me the man I am today (yes, he actually said this!!).

Most of us have imperfections and we are all a product of nurture and nature. I do acknowledge my failings and I have been trying to correct, or more accurately, control some of my behaviours.

I have been taking supplements like Pharmaton and 5HTP to try and chemically alter my moods, help me sleep (there’s another sleep blog that any snorers will want/need to read on the way) and and help me, well….to function, but for the last month, I have also been using yet another tool (it is never one thing, as a friend often states).

Bloggers always seem to be raving about the latest and best new products and everything is always “awesome” “exciting’ and “revolutionary” but if you read my blogs, you will often see how I think some products and their claims are “worthless”, “useless” and often “misleading” (I have a few more reviews/exposes in the pipeline).

So, this is a genuine recommendation.

I was recently asked to review a mindfulness app (available on IOS and Android) called Thrive: Feel Stress Free and having done some due diligence (Thrive is used by several NHS Trusts, Mencap and the Priory), I agreed to test it.

Thrive: Feel Stress Free Review

Now, the first thing I will say is that I do not like the name. I do not want to be stress free. Stress, when managed correctly can be a great thing. Stress is pushing me to complete this blog, it drives me to complete tasks, such as building a bloody ikea unit, and when in danger, it can save your life.

However, stress also has led to me being off from work for the last five months; it has led to me hardly leaving the house, stuffing my face and has actually resulted in my sight deteriorating (I really do need to get back to the opticians). I am clearly not managing my stress correctly.

Enter Thrive: Feel Stress Free

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Thrive is an app that aims to prevent, detect and also treat symptoms of depression and anxiety that you can download to your phone or access via your desktop. With a soothing Scottish accent (obviously) and an easy to navigate interface and helpful robot, it guides you through questionnaires, meditation and relaxation and breathing exercises on an ocean archipelago..

Youtube

All of the treatments and techniques in Thrive are evidence-based, clinically proven and used in real life therapy to help manage common mental health conditions such as stress, anxiety and mild depression.

And for me, at least, they work.

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After a quick questionnaire, on island one, about how you have felt and the circumstances that have contributed to your feelings, you are presented with alternative ways of interpreting and responding to the feelings. While not all are appropriate, there is usually at least one that is relevant and which makes you think about how you might respond more mindfully the next time you feel anxious or depressed. It also encourages you to undertake activities such as playing sports, meeting friends and joining clubs. Should you feel isolated or alone.

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It will take time to see whether repeating this technique and following the recommendations will make me more mindful, but there are elements of Thrive that have had an immediate impact.

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I have found the breathing, meditation and relaxation exercises on island two to be exactly as promised.

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Calm Breathing is an essential and accepted technique to reduce anxious feelings that we can use anywhere, be it on the bus, at work or even in the bath. Whenever or wherever you are feeling anxious, performing a breathing exercises will help.

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And I know what you are thinking: “wait, I know how to breathe” Yes, you most certainly do, but are you ever aware that your breathing quickens when your anxiety rises? The Thrive app has a series of breathing exercises that equip you with the techniques to transport yourself to a sea of tranquility..

Soundscape is a guided meditation exercise thats uses sounds to help you switch your attention from the woes of the world; that encourages, empowers and instructs us in a simple but hypnotic way to forget our worries and to listen to the soothing music ocean effects…who knew that seagulls could induce a feeling of calmness?

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In the Meditation area, you can also combine meditation with walking and the mindful body scan is a surprisingly effective way for you to connect with your own body. This might sound like some woo woo nonsense, but I do enjoy it and feel better for it.

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Deep Muscle Relaxation therapy is a method of using tension and relaxation of muscles to help you relax. Thrive guides you through an exercise alternating between the two states that genuinely makes me feel calmer, more relaxed and more at peace.

By combining these three techniques, I have discovered that I can attain a level of calmness that was previously missing and while I still have anxieties that I need to address, I am finding myself turning to Thrive, not just to review it, but use it.

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I have not found the final island as rewarding. On this island, you can create a zen garden; navigate crabs from bucket to bucket and play a word game. While these are designed to act as distractions, they simply frustrated me with their limitations and gameplay.

That being said, I have found Thrive to be an awesome app and I am delighted to be able to share a code that will allow you to access all the tools for the month of December.

Simply download Thrive: Feel Stress Free and input FSFDEC3107 for free use of the entire app to help you decide if you want to pay the price of a coffee for the monthly subscription. Alternatively, you can download the free version which gives you access to the breathing tools.

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March 16, 2018 0 comment

Physical Activity

Do More with Ross Murdoch and Strathmore Water

written by Stephen Morrison

Four years ago, as part of my blogging role at Glasgow 2014, I took part in a Do More campaign with Strathmore Water and Star Pupil was born.

I was quite possibly the worst swimmer in the pool (or any pool) with Olympian Robbie Renwick. I could barely swim, so Star Pupil was my way of making fun of my inadequacies but also a way to celebrate my never ending desire to do more and to try more.

Over the years, I have enjoyed opportunities which I probably haven’t fully deserved but which I have fully embraced.

Being a Try Athlete has been a lot of fun and I have met many amazing athletes and inspirational people along the way with Star Pupil making various appearances.

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While 2017 was not my finest year, 2018 has started more positively and Swimathon has given me a new lease of life. Although progress has been slow, my weight is falling and my swimming prowess is improving (albeit at an even slower rate).

So, when I found out that I was one of the winners in a Strathmore Water competition to swim with DoMore ambassador and Olympian, Ross Murdoch, I saw it as an opportunity to learn from yet another champion and to bring out Star Pupil once again.

The swimming session with Ross and Tollcross coach Danielle was tremendous fun and provided me with some additional areas to focus on (namely my kicks). Ross instructed us in such a calm and relaxed way with nothing, other than him, flying over our heads.

thumbnail Ross Murdoch Do More campaign 1

However, it was the Do More Q & A sessions with Ross that were the real highlight of the day.

Not only did he reveal that the secret to being a successful swimmer is to actually Do Less (i.e. be more efficient in every aspect of your technique), he also shared his memories of his successes; the feeling of walking out into the Tollcross pool area to the rapturous applause of the crowd and he spoke openly about his lows and the psychological support he needed.

In 2014, he was on top of the world and then in 2015 he developed glandular fever before experiencing a disappointing, by his standards at least, 2016 when he failed to qualify for the Olympic 100 metres Breaststroke final and thoughts of retiring entered his head. Looking at the confident, athletic and very funny Ross speaking before us, it was difficult to imagine him suffering the same insecurities and fears that many of us do.

And it was his answer to how he got back on track that resonated most with me.

He reminded himself that he loved swimming. He stepped back from worrying about the numbers and instead, he focused on enjoying his time in the pool. How many of us judge ourselves too often on the numbers on the scales; the steps on our Garmins and Fitbits and the metres that we swim, cycle and run?

We can all Do More, but we also have more fun doing so.

If I am to continue losing my added weight, swim 5K at Swimathon, conquer the Bishopbriggs Sprint Triathlon (a week later) and complete the #LetsMoveForABetterWorld challenge , I will have to make sure that I continue to have fun swimming, cycling and running while not allowing my fears and insecurities to derail me.

I also have to take heed of Ross’ advise on goal setting. On the 22nd August 2011, he sat down with his coach, Jimmy Orr, and identified the time, 2:07.5, that he would need to achieve to be the best in the world and over the next 3 years, he focused on making this a reality. Together, they determined and wrote down the goals that Ross would need to commit to and in the 200 Metre Breaststroke final at the 2014 Commonwealth Games he broke the Commonwealth Games record with 2:07.3.

From dreaming of competing at the Commonwealth Games, he instead became our champion and an inspiration to so many and I am sure that we all wish him, and all of Team Scotland, the very best of success in the the Gold Coast, where the 2018 Commonwealth Games kicks off in a few weeks.

But closer to home, let us look at how we can Do More and also how we can set realistic but stretching goals that excite us and make us want to be the very best versions of ourselves.

2018 is going to be the year that I Do More. It is going to be the year that I start having fun again and over the next few weeks, I am going to sit down with my family and decide what my goals are going to be for the next few years.

How will you Do More and what goals have you or will you set?

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March 12, 2018 0 comment

Journey Obesity Physical Activity

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

written by Stephen Morrison

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

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

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

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

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

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

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

Let's Move For a Better World

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

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

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

Let's Move For A Better World

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

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

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

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

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

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

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

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

Let’s Move For A Better World!

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March 10, 2018 0 comment

Physical Activity Swimathon Swimming

Swimathon Masterclass and Interview with Keri-Anne Payne

written by Stephen Morrison

Sometimes, life brings you opportunities that can shape how you move forward and feel about yourself and last weekend’s Swimathon Masterclass was one such moment.

It was the Ambassador launch event for Swimathon 2018 at the truly outstanding London Aquatic Centre and I am both proud and privileged to be a part of this amazing challenge.

Proud because I am not a chiseled instagram friendly fitness blogger showing off my abs, but instead an overweight but passionate try-athlete who simply wants to show that sport is for all, regardless of your shape, size, age or ability. My goal have never been to move products or promote myself, but to move people and to promote the benefits of being active. Swimathon is providing me with another platform to challenge myself and the often stereotypical view that the overweight and obese are lazy.

And privileged because being an ambassador does come with some amazing perks, not least the opportunity to meet and train with not one, but two Olympis legends

Anyone of a certain age will have grown up with Duncan Goodhew’s exploits in the pool, his Olympic Gold Medal (not actual size above)in Moscow and with his unwavering promotion of swimming. It was no surprise to learn that he is the President of Swimathon, although I was both disappointed and surprised that he was not a fan of my beard (although he is right about the drag).

Throughout the course of the day he provided invaluable feedback and advice. However, it was another Olympian present who really left their mark on me…..Double World Champion and Olympic Silver medalist, Keri-Anne Payne

Not only did she deliver a swimathon masterclass that has transformed my swimming and boosted my confidence, but she also kindly sat down with me for an interview.

Keri-Anne Payne Interview

Hi Keri-Anne, what is it about Swimathon that made you want to be an Ambassador?

I love swimming and everything I do is focused on encouraging and helping others to swim, so when approached to take part, I said yes. Swimathon is a brilliant challenge supporting wonderful charities.

You made the transition (couldn’t help the triathlon pun) to Open Water Swimming; what is it that you love most about the sport?

The freedom. Being in the wide open space of an ocean or sea, with no lanes, brings you closer to nature and it is the most amazing of feelings

What would you say to those interested in open water swimming, but who are maybe worried about the whole getting closer to nature bit?

Get in! Don’t be afraid! The sea is full of creatures and almost all of them are more frightened of you than you are of them.

It has been a year since you officially retired from competitive swimming, so what have you been up to?

My husband David and I set up Triscape, a swimming retreat and coaching business. People can attend our SwimFit sessions on Caribbean retreats in St Lucia and in Nevis, where you can participate in or watch the amazing 2.5 mile swim between Nevis and St Kitts that includes sea turtles as companions and also in Scotland for the Great Scottish Swim. At every retreat, we focus on making people more efficient and better swimmers while we also deliver masterclasses with our team of experts.

David is also an Olympian and I once listened to him speak at a sports symposium where he described that world class swimmers look to make incremental improvements to every aspect of their swim; that individually might only make them fractions of a second faster, but together could make the difference of getting on a podium or not. For those participating in Swimathon, what would you suggest are the fundamental areas to focus on to improve their swimming?

There are three areas that I would advise everyone to work on.

Breathing. Although we take it for granted, how you breathe while swimming dictates how well you swim. Don’t take huge inhales and exhales as this tires you out. Instead, inhale gently through your mouth and exhale via your nose. Not only does this prevent water going up your nose, it is a more efficient way to release air.
Posture. At Triscape we coach swimmers to adopt a straight line swimming approach. You want to reduce drag, so keeping your body straight will enable you to more efficiently and to feel less tired. Rather than looking up and ahead, which can result in hips and legs sinking, keep your head facing down and only turn to breathe.
Propulsion. We want to be as efficient as possible and by rotating our bodies slightly from the hips, our shoulders follow and this gives us extra reach in our front crawl and further reduces drag.

You make no secret that you love cooking and eating, so any nutritional tips for those of us training for Swimathon?

Years of experience have taught me that eating within 20 minutes of a gruelling swim session is optimal. Ideally, it should be a good source of protein and I love making a smoothie of milk, berries, seeds and nuts

Like me, you also love cake. Any tip on having your cake and eating it?

Always share any cake that you bake so that you don’t eat all the slices. Yes, that does make me a bit of a feeder, but it means that I don’t pile on the pounds

Finally, you’ve seen us all swim today. Who is your Star Pupil?

(sorry fellow Swimathon Ambassadors, I could not resist)

After the interview, we headed poolside where Keri-Anne delivered the Swimathon Masterclass and provided us with feedback on our form and some drills to help us improve along with some training plans. We all listened intently and everything she said struck home, especially my head positioning (i.e. it is ALL over the place).

By the end of the masterclass, I was confident that I had made some genuine improvements in how I swim while I had also identified key areas in which I need to make further adjustments, not least the sharing of cake.

Being a Swimathon Ambassador is a huge honour and it feels wonderful to be part of an amazing group of people and I am really enjoying being back in a pool after spending most of my life believing that I was not a swimmer. However, since returning home, I have been to the pool to hone my skills and on Sunday, it all came together.

Not only did I almost swim 2km ( a wee Garmin malfunction), but I did so freestyle. Prior to my session with Keri-Anne, I struggled to swim 25 metres freestyle and it is a mark of her ability as a coach that despite still needing to improve, I now look forward to spending more and more time in the pool. I have not felt this excited or determined for a long time.

For I am now a swimmer!

You too can look forward to swimming more by joining us at Swimathon 2018. You do not need to be a world champion like Keri-Anne or swim 5km with me, but with distances for everyone, this truly is a #swimforall

But do not just take my word for it. Watch this fantastic Swimathon video and then feel free to ask me any questions on Facebook or on Twitter at @hommanymiles_.

Together we can make a splash!

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January 30, 2018 0 comment

Health Rewards Physical Activity

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January 23, 2018 0 comment

Kit and Tech Reviews Physical Activity Running

Treadmill or Dreadmill: The Technogym SkillMIll Review

written by Stephen Morrison

I really want to participate in the Men’s 10K again this year, but more importantly, I want to run all of it. Crossing the finish line meant so much to me as you can see in the image below, but I also walked too much.

There was a time, not too long ago, when running 10km would not have phased me, but even though my knee is stronger and I am losing weight, there are still doubts that prevent me from hitting the road.

So, I have a confession to make.

I have been taking advantage of my Glasgow Club membership and I have been running on a ~~dreadmill~~ treadmill at Bellahouston Sports Centre. Not only is it less impact on my bad knee, but it helps me avoid the worst of the winter weather.

Oh, I so want to Return to OZ

I had thought of investing one for the house and I had looked at comparison sites but I would never be able to afford the treadmill that I really, really want.

The TechnoGym SkillMill

It is no ordinary treadmill and with an RRP of £9,000 I would not expect it to be. So what makes it so special?

The first thing that you notice is that it is not flat like most other treadmills. Instead, it curves. This seemingly encourages you to run on the balls of your feet and as a self confessed heel striker, this caught my attention. You also cannot but help notice that it is steam powered. No, not with some James Watt inspired contraption, but instead powered by your own steam. The faster and further up the curve you run, the faster the belt moves.

And you feel it. Running on the skillmill is not easy. My first attempt was less than graceful.

However, once I got used to it I began to feel more comfortable. My pace, gait and rhythm all felt much better and I quickly began to feel more comfortable running faster and slowing down, just by simply running faster and slowing down (it’s a kind of magic). It felt more gentle and more natural and I would like to read more about Technogym’s research into the benefits of the SkillMill on the joints and muscle contractions.

The SkillMill requires you to use your glutes and hamstrings more than a traditional treadmill as you drag the belt with your feet and in this it resembles running outside more. It also means that after only a few minutes, I was tiring and that a few days later my glutes were on fire. Not so much no pain, no gain but more that I was using muscles that had been ignored for far too long.

The SkillMill has become one of the highlights of my visits to Glasgow Club Bellahouston and I am looking forward to incorporating it the FT fitness class that seems to be booked solid every day, where it is used like a sledge to great effect, but it is not the only attraction.

The Bellahouston Fitness Suite has undergone a transformation that puts it on a par with many of the more expensive gyms in the city ( I have been a member of many). With a whole range of Technogym equipment, including the SkillRow, synchronised to a mywellness app on my phone, I can easily plan, follow and review my training while there are Kinesis stations that I am slowly starting to love.

With Swimathon in 14 weeks and the Bishopbriggs Sprint Triathlon in 15 weeks, I am going to be spending a lot of time in the Bellahouston swimming pool, on the SkillMill and in classes such as the legendary Monday night Circuit Class (where I am going tonight).

And with monthly membership only £34 per month with no joining fee in January and nothing to pay until February , now is the time to Join Glasgow Club

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January 22, 2018 2 comments

Physical Activity Swimming Triathlon

Time for Star Pupil to Resurface with Swimathon 2018

written by Stephen Morrison

Remember back in 2014 when “Star Pupil”was born? I was training with Olympian, Robbie Renwick and he “surprisingly” announced to the world that I was his star pupil.

It was a time when I did not take life (or myself) too seriously and when I focused on having fun (it was also a time when I was clean shaven and 4 stone lighter). Olympians and Commonwealth Champions lined up (ok, it is possible they did not line up) to proclaim me as their star pupil (my favourite was Libby Clegg) and in later years I have had kayak instructors, swimming coaches and even world famous trials rider, Ali Clarkson praise my aptitude as a student.

This Saturday, Star Pupil hopefully makes his return and so does my fun loving spirit as I am getting to swim with not one, but two Olympians and the rest of the Swimathon Ambassador Team at the launch of Swimathon 2018, the annual swimming event for all, that has attracted almost 700,000 participants across the UK from all ages and walks of life.

I will be swimming with the Legend that is Duncan Goodhew (also the president of Swimathon) and the open water marvel and TV presenter that is Keri-Anne Payne.

While I will never achieve their level of brilliance in the pool or the sea, I am hoping that they will recognise (unsolicited, of course) my Star Pupil qualities and hopefully provide me with some pointers to bring back to Glasgow where the real work will begin (or rather continue).

For having tasted greatness (and about 3 litres of pool water) in my 4km Aspire Channel Swim , I am now determined to master 5km for Swimathon on the weekend of 27th -29th April. I say master, but my true goal is to swim faster than my Aspire time.

But that is not my only goal.

I also want YOU to join me. Not necessarily in the 5km (unless you want to , of course) but in any one of the other distances either as an individual or as a team

Up until 21st January registration is only £6.50 , after which it will be £13 and £9.75 for senior citizens, those under 16, students and those disabled or unemployed

70% of the registration fees go to the two Swimathon 2018 charities, Cancer Research and Marie Curie, while the rest enables the Swimathon Foundation to continue supporting swimming initaitives. You can also choose to fundraise, but it is not necessary

Sadly, not a single swimming pool in Glasgow (and very few in Scotland) are signed up to Swimathon, but that does not mean that you have to miss out on the fun

MySwimathon allows you to swim anywhere at anytime (as long as it is between 20th April and 6th May ) and even any distance, making Swimathon open to everyone and their dog (doggy paddling, no doubt).

Which is my other goal (no, not to get dogs swimming).

To encourage everyone, regardless of shape , size, age or ability to be a try athlete. To show that swimming is a sport for all and that all you have to do is take the plunge. As a sport, it is easier on your joints and it can support your body weight, making it accessible as well as fun and good for your health.

So, I hope that you will join me in Swimathon 2018 and follow my training posts for the next three months and my tweets at @howmanymiles_ #swimforall

January 17, 2018 0 comment

Physical Activity Swimming Triathlon

Aspire Channel Swim Review and a wee look back at 2017

written by Stephen Morrison

Believe in the impossible.

Aspire to prove yourself and your doubters wrong and look not to the failures of the past but to the glories of the future to inspire and motivate you.

Not the words of some literary genius or some motivational speaker, just what I tell myself when I reminisce about 2017.

While it has not been a great year, there have been some notable events that stretched what I thought I could accomplish and which gave me hope for the future.

In the past, I would have filled every weekend with races and events, but this year I chose four that would test me and also provide a much needed boost. Or rather, three chose me as an unlikely ambassador.

It all started with the Bishopbriggs Sprint Triathlon. Coming last provided me with the simplest of benchmarks, while finishing it provided me with a huge confidence boost.

This was quickly followed by the Men’s 10K which I was not ready for and it showed in my time and in my bouts of walking. However, I finished it pain free and with a smile as wide as the Clyde.

Although I withdrew from the Big Belter, I did set my sights on the 45 mile Classic Challenge at Pedal for Scotland (look out for my Cycling Scotland magazine article) and it turned out to be a magical day.

It all set me up for my final challenge of the year

The Aspire Channel Swim which you might have read about here. While not confined to my house, I did struggle to leave and I also wanted to do something special, so I vowed to my Aspire Channel Swim Relay Blogging Team that I would swim the 2.4 miles in one go.

If truth be told, I was not sure that I could, but I was determined that I would!

Watching my relay team members, such as Father and Mutha Fitness complete their swims inspired me and although I did put my own attempt off until the very last week, I made a commitment to swim the 2.4 miles at my local Nuffield Gym who kindly agreed to provide me with my own lane.

However, a few days prior to the event, disaster stuck. My beloved Garmin Forerunner 735XT stopped working. If I could not count lengths and record the swim, will it still have happened?

Thankfully Garmin stepped up to save the day, not only promising to replace my 735XT but to send me a swanky Fenix 5 to test.

And test it, I did

I arrived at Nuffield Giffnock and made my way tentatively towards the pool. With goggles on and my Fenix 5 prepped, I entered the pool, in trepidation due to a lack of preparation.

But then, I remembered the wonderful thing about swimming; why I was delighted to be asked to join the Aspire Channel Swim Relay team and why I asked for my fee to be donated back to Aspire.

Swimming is an activity that is easy on the joints; it is great for improving lung capacity and efficiency which can be transferred to other endurance sports and for those with spinal injuries, it is an effective means of therapy.

It is a sport that is for the many.

Swimming is also good for the mind as the rhythmic nature of it is relaxing and soothing. With 160 laps to swim, I was going to see just how relaxing it was.

I’d like to say that I simply jumped in and got on with it, but the first 30 lengths seemed to take forever and I started to worry that three hours would not be enough.

However, as I settled into my own rhythm and let my mind wander, it did not feel long until I was at 60 and then 100 and soon enough (ok, 2 hours and 24 mins later) I had swum 4,000 metres.

I had completed my Aspire Channel Swim Relay

In one go. To say that I was happy was an understatement and I must have looked at the reading on the Garmin Fenix 5 about 4,000 times, which is about half the amount of times that I have debated whether to buy it or not (I am leaning towards yes).

Now, as Clare expressed so well, swimming the 2.4 miles in one go does not make a great deal of difference. Everyone who managed to complete any distance over any amount of visits helped to raise funds and awareness for Aspire , but given the year that I have experienced, this was an important milestone for me.

It proved that despite my size and recent lack of confidence, I can still enjoy sport and I can test myself. And so can you. I believe in you, but how much do you believe in yourself? Can you think of a challenge that will spur you into action and off of the couch?

Well, over the next few months, I am going to highlight some ways in which almost anyone can participate in sport and as I return to work and to my passion of encouraging civil servants (and everyone else, for that matter) to move more, I also vow to get my own life back on track (I have had so many false starts).

So far my lack of consistency and my desire to discover the finest vegan cakes have cost me three pairs of shoes!!

I cannot have my cake and eat it!!

Especially of I am to do the Aspire Channel Swim and a 5K Swimathon next year.

Huge thanks to Aspire Channel Swim for inviting me to join their blogging relay team and to Nuffield Health and Garmin for supporting my efforts. It was an amazing and often humbling experience viewing on social media the awesome and inspirational efforts of every participant. Swimmers came in all shapes and sizes, in all ages and ability, but with one thing in common.

They believed in the impossible and they aspired to achieve greatness. Will you join them and myself next year?

December 15, 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.

Screen Shot 2017 11 07 at 22.22.25

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

All style and no substance.

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

I made a dog’s dinner of this

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

Soup, but not as we know it

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

AVOID using the microwave and cook on a hob

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

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

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

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

Now, that’s what I call food!

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

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

And THAT is what I am now doing!

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

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

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

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

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

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

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November 8, 2017 6 comments

Physical Activity

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

Sorry #TeamBella

Sorry #TeamBella

Sorry #TeamBella

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

Let’s Go #TeamBella

Dad, I hate you!

Thrive: Feel Stress Free Review

Enter Thrive: Feel Stress Free

However, it was the Do More Q & A sessions with Ross that were the real highlight of the day.

And it was his answer to how he got back on track that resonated most with me.

We can all Do More, but we also have more fun doing so.

How will you Do More and what goals have you or will you set?

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

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

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

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

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

Let’s Move For A Better World!

Sometimes, life brings you opportunities that can shape how you move forward and feel about yourself and last weekend’s Swimathon Masterclass was one such moment.

Keri-Anne Payne Interview

(sorry fellow Swimathon Ambassadors, I could not resist)

For I am now a swimmer!

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