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How Many Miles?

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What to Wear on Cycle to Work Day
CyclingPhysical Activity

What to Wear on Cycle to Work Day?

written by Stephen Morrison

According to Sir Chris Hoy, people like me should not be wearing lycra and while I found his comments to be a little fat-shammy, I did see through my rage mist and even though he has since retracted some of his comments, I did recognise that he raises a very good point.

Lycra is certainly no friend of mine

Earlier this year, I was presented with my fabulous but form fitting Pearl Izumi Champion Team kit and my first reaction was to walk out of the room in sheer embarrassment, before realising that I was part of a fantastic group of people and that Pearl Izumi had picked me for who I was and not for how I looked. So, I stretched the Lycra kit over my folds, waited for a lull in photographs and posed for my Champion profile pic, wishing that the photographer would finish quickly (and please note how I have carefully cropped the picture to hide my moobs).

What to Wear on Cycle to Work day

Smiling on the outside, but cringing on the inside

 

However, since receiving this kit and wearing it on the Team ride on induction day, I have hidden it away in my “to wear eventually” drawer which has now become a set of drawers. Instead, I have found myself wearing my Pearl Izumi running and MTB kit for my commutes into town. The only mountain visible is that of weight that I am carrying, but at least in this gear, I do not worry about how I look (well, not too much) and it did not prevent me from riding 45 miles at the weekend.

What to Wear on Cycle to Work Day

No Lycra Required

 

This Wednesday is Cycle to Work Day  and I thought that I would follow up on my “What you need to Cycle to Work” post with this “What to Wear on Cycle to Work Day?” which lists what I really look for and need in my cycling clothing. They have to be breathable, durable and above all else, comfortable (living in Glasgow, waterproof is also preferable). Shaving seconds off my Strava times as I commute into the city is not high on my list of priorities (unless I have once again left home late), so an aerodynamic suit or helmet are not needed, especially as I am on a big hybrid bike that weighs more than the combined Tour De France field. Wearing lycra cycling kit will not make me a faster or better cyclist and I am never going to be confused for an elite rider.

Cycling for me is how I get from A and B and how I get some time for me. I don’t really see it as a sport, so there’s no way I want to dress like an elite cyclist (although after the weekend’s Pedal for Scotland, I am a little more intent on cycling further and faster).

However, I  do appreciate a good chamois and too often, too short shorts can get caught in the horn of my saddle which can make for some unfortunate rear end displays, as witnessed in Pedal For Scotland when I had to stop to unhook myself (it is ok, I will not post a picture), so longer shorts over a bib work better and in Glasgow in the winter, I tend to wear big Berghaus waterproof overtrousers (currently on sale!) over my bib and these save me from getting soaked, while still affording me some protection for my derriere.

What to Wear on Cycle to Work Day

Baggy Trousers!

 

Other than that, I simply tend to wear layers of clothing dependent on the weather and where I am heading to, but generally (in scotland at least) it is shorts or jeans (I have water resistant pairs) and a tshirt and a light breathable rain jacket (occasionally a fleece) that I can store in my bike frame bag.

What to Wear on Cycle to Work Day

Love cycling, hate Lycra

 

There’s little worse than cold wet feet, so I usually wear a pair of my goretex running shoes and pack extra socks although I do have waterproof socks from Showers Pass for the truly horrendous days that we often have in the West of Scotland!

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While never having been diagnosed with Raynaud’s, my fingers are like ice in the winter and even in the summer I tend to wear gloves when cycling, especially as I am an office worker with the hands of someone who has never seen a hard day’s work. However for on the upcoming seasons, I will be using my waterproof Sealskinz gloves (yes, there is a recurring theme of ombrophobia).

What to Wear on Cycle to Work Day

Even my watch is waterproof!!

 

Under my helmet (yes, bloody wear one) I adorn my head with a buff. Not only does it keep my head worn in the colder days, but they are usually cheap and are now common giveaways at events. I especially love my Men’s 10K buff which can be bought from Baw Bag who donate a portion of their proceeds to cancer charities.

 

What to Wear on Cycle to Work Day

So cosy, I kept it on during the coach home after Pedal of Scotland

 

All across Europe those commuting on bike take it a stage further and cycle to their place of work in their actual work clothes. However, it is my experience that the roads of Glasgow are often dirty while I have been known to take the odd detour through Glasgow’s wonderful parks on the way home. There is nothing quite like ending a stressful day at work with a gentle ride through woods and along the riverside. Just thinking about it makes me want to get out on my bike.

 

What to Wear on Cycle to Work Day

If Carlsberg did detours

 

While I will not criticise anyone for wearing lycra, it is not for me and if wearing lycra puts you off cycling to work on Cycle to Work Day or another other day, then please follow my lead and wear whatever makes you feel comfortable and whatever will help you continue cycling to work.

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What to Wear on Cycle to Work Day? was last modified: September 11th, 2017 by Stephen Morrison
September 11, 2017 0 comment
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Aspire Channel Swim 2017
Physical ActivitySwimmingTriathlon

Be Part of the Amazing Aspire Channel Swim 2017

written by Stephen Morrison

Just because I have decided to reschedule (indefinitely) my Ironman challenge, doesn’t mean that I have given up on swimming.

I still intend on competing in Sprint and Olympic Triathlons and I am still going to swim 2.4 miles (the same length as the swim leg of an Ironman) this Autumn.

Not as part of an Ironman though, but instead as part of the amazing Aspire Channel Swim 2017 Blogging Relay Team which is something that I am excited to be a part of.

Aspire Channel Swim 2017

Come on and Dive in. You know you want to

The Aspire Channel Swim 2017 challenges you and anyone (of any age) you know to swim the length of the English Channel, but do not worry, nobody expects you to a) swim the English Channel (although many brave swimmers are) or b) swim the 22 mile distance in one go or even by yourself.

You can either swim the distance as an individual over a 12 week period starting 11th September and finishing on the 4th December or join a relay team, like I have (still to meet my virtual team), and swim only part of the 22 miles.

There are many inspirational individuals swimming the full 22 miles in days rather than weeks and while I could spread my distance over the 12 weeks, I am going to attempt to swim the entire 2.4 miles (160 lengths) in one visit to my local Nuffield pool. This will be my longest swim ever and I might need to build up a little, but I am really looking forward to getting back into the pool, instead of sitting here writing about it.

Aspire Channel Swim 2017

Time for less words and more action

Whether you sign up as an individual or relay team, you can swim at your own pace and at your own pool (or outdoor location for my hardy open swimming pals) and you do not need to be an Olympic standard swimmer to participate in the Aspire Channel Swim 2017, although I probably do rival Michael Phelps in calories consumed.

I am not the greatest swimmer (understatement of the year), having only been taught how to swim this year by Robert of Vigour Events, but I love being in the water and as someone who has problems with my joints and who weighs considerably more than I should, the water supports my weight (much like it does for sea living mammals…cue beached whale comments from the fat shamers) and makes swimming a relatively easy activity that is so rewarding, both mentally and physically.

Aspire Channel Swim

Swim and reap the rewards

The Aspire Channel Swim 2017 is a free to enter challenge and you are urged to fundraise for this vital charity that supports over 40,000 people recovering from spinal injuries. However by signing up at and participating in and promoting the event, you will be helping those paralysed by spinal cord injuries. Sadly, someone is paralysed every 8 hours from a spinal injury and Aspire provides practical support that enable these people to lead active and independent lives

With no statutory Government funding  Aspire depends solely on donations and proceeds from the Aspire Channel Swim 2017, so please sign up HERE and please consider even the smallest of donations. The target this year is £800,000 and every penny and every lap counts.

In return, not only will you get to support this amazing charity, but you’ll also get the amazing welcome pack below while the sponsors Zoggs have provided some brilliant prizes for fundraisers.

Aspire Channel Swim 2017

Even more rewards for signing up to Aspire Channel Swim 2017

 

So, come September 11th, why not get off the couch and head down to your local pool? Dive in and let us see what you can achieve by sharing your experiences on Twitter and Instagram using #ACS2017

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Be Part of the Amazing Aspire Channel Swim 2017 was last modified: September 4th, 2017 by Stephen Morrison
September 4, 2017 1 comment
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Physical ActivityTravel

Active Holidays and the Expedia Hotel Edit

written by Stephen Morrison

Whether it is practising Yoga in Mumbai, sea kayaking in the Whitsundays of Australia or trekking in the Tatras of Poland, we always try to ensure that we have active holidays and we walk everywhere. Just look at this week of steps spent in Paris.

Active Holidays

We kept the boys on their feet

 

Not only because it is invariably fun for all , but because we want the boys to view being active as a norm and also because we think that the best way to enjoy a region, as a family, is to explore and experience it in as many ways as possible (wee Jack especially enjoys his personal human water taxi).

Active Holidays

My sea based Uber service

One of the ways that I especially enjoy is running. Or, at least, I used to and hope to in the future (injury and ill health have kept me away for too long).

You might have read my posts about my active holidays and my running in the streets of Rome and Sorrento and I might have once or twice mentioned that I once ran a marathon in Copenhagen, but I also try to take steps (literally) to ensure that I can run in every country and city we visit.

active holidays

When you realise Rome is built on hills

My running shoes and kit are always the first packed (can’t forget my Garmin charger) and while Teresa is scouring hotels and flights, I am researching races and events.  More than once, I have abandoned my family on the beach to go off running and while this might seem selfish, please check out the size of the bling (and I still had time to sunbathe).

active holidays

Putting my feet up after carrying this medal home

Finding races within holiday dates can be a bit hit and miss (I missed the Hvar Half marathon by two weeks), so a quick search on the internet will provide you with an abundance of tested run routes on sites like mapmyrun and sometimes, the best runs are when you just lace up and head out and have no idea what to expect at the end of the road.

active holidays

Reaching the town’s and my own limits with this morning run in Croatia

However, as I become more experienced (and more conniving), I am learning that influencing Teresa’s hotel choices can make my plans for a run easier.

A hotel with good facilities close to a race or a recognised run route means that I can disappear for a few hours, usually early in the morning, safe in the knowledge that my family will not miss me too much (or at all, knowing the boys) as they sleep soundly in their beds or relax by the pool or beach. I get to see the sun rising, cities coming to life and countryside yet disturbed by hordes of tourists.

active holidays

It’s all mine!

This has worked to my advantage in countries all over the world and when Expedia approached me to write an article on City Hotels for Outdoor Running for their new Expedia Hotel Edit site, I did not have to think long or hard about the wonderful hotels that I have stayed in and the amazing runs on their doorsteps. The only difficulty was picking five. The Expedia Hotel Edit page is full of quirky hotel ideas for sun lovers, view lovers and even yoga practitioners. Our Danny was especially intrigued by the aeroplanes converted into hotels.

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Have a wee look at my five recommendations and let me know how you plan your running or active holidays and adventures abroad or at home.

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Active Holidays and the Expedia Hotel Edit was last modified: August 25th, 2017 by Stephen Morrison
August 25, 2017 0 comment
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Slenderiiz Review
Obesity

Before Buying into Ariix, Read this Slenderiiz Review

written by Stephen Morrison

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

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

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

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

Slenderiiz Review

Charlotte just oozes integrity

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

Slenderiiz Review

Don’t we all just love coffee?

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

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

Slenderiiz Review

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

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

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

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

What, better than homeopathic medicine?

Slenderiiz Review

Just Take It

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

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

Trust them, they said.

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

SLENDERIIZ REVIEW

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

Slenderiiz Review

It might as well be homeopathic medicine

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

PRE-MEAL DROPS

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

Slenderiiz Review

It’s a Food Supplement, not a Magic Potion

  • 150mg White Kidney Bean Extract – According to Ariix (ATA) it helps delay the absorption of simple, starchy carbohydrates so your body burns fat instead of excess sugar. While White Kidney bean does have such a reported effect, the research shows this being achieved by supplementing with greater doses of 4-6g https://www.ncbi.nlm.nih.gov/pubmed/2446948                       
  • 85.2mg Cacao Bean Extract- ATA it positively affects the hormones associated with hunger, effectively and healthily suppressing appetite.  Again, this is a very low dose and with daily recommendations of 500-1000mg, I have to wonder about the efficacy of the Slenderiiz drops, especially when  I couldn’t find any peer reviewed research on its effectiveness.                                        
  • 49.5mg Green Coffee Bean Extract – ATA it contains healthy, natural caffeine that boosts metabolism and increases the body’s ability to burn fat  In research, a minimum dose of 440mg was shown to be effective while 140mg had no effect https://www.ncbi.nlm.nih.gov/pubmed/18035001 

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

  • 19.8mg Green Tea Extract Another caffeine based ingredient and another example of a very low dose. According to Examine: “ Significant effects in humans are noted only at high doses, such as 400-500mg EGCG equivalent per day”
  • 15.9mg Guarana Seed Extract – ATA it helps boost metabolism and contributes to increased fat burning. You might be seeing a trend here but  50-100mg per day is quoted as a recommended dose while there is not sufficient evidence for its efficacy.
  • 7.95mg Cinnamon Bark Extract -ATA it helps the body maintain normal blood glucose levels, which in turn curbs cravings. The “well documented diabetics blood sugar level” research that Ariix refer to cites doses of 1-6 g daily https://www.ncbi.nlm.nih.gov/pubmed/18234131 
  • 300ug Biotin – ATA it helps boost metabolism and contributes to increased fat burning. A mice study was 2500ug PER KG of weight, so I have to ask what a total intake of 300ug  for a human supports? https://www.ncbi.nlm.nih.gov/pubmed/23724165 
  • 40ug Chromium- ATA it helps control blood sugars to avoid spikes and crashes in blood glucose levels. Research shows that supplementing with  250ug daily resulted in a modest drop in blood glucose in diabetics.

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

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

BEDTIME DROPS

Splenderiiz Review

What’s in the Bedtime Drops

                                        

  • 100mg L-theanine – ATA it is a natural substance found in green tea, aids weight loss by preventing fat accumulation and promoting relaxation and sleep. 100-200 mg is the normal dose and in this, Ariix meet the lower range and the research supports its use as a relaxant.                     
  • 25mg L-glutamine – According to Examine  5g is the normal dose and Ariix do not provide any reason for its inclusion in their literature and the research does not support its use https://www.ncbi.nlm.nih.gov/pubmed/20181080 
  • 10mg Fructo-oligosaccharides is er a sweetener
  • 5mg Acerola Fruit Extract – ATA it improves healthy gut ora, which aids digestion. There is no research (that I can find) that supports this. It is however a fruit rich in Vitamin C which we usually requires about 200mg each day and generally get in a normal diet.
  • 5mg Holy Basil Powder – ATA it helps to lower cortisol levels and regulate stress levels that lead to fat accumulation. You guessed it. According to science it’s 100mg per day https://www.ncbi.nlm.nih.gov/pubmed/19253862 
  • 5mg Cordyceps Powder – No claims by Ariix on this one, but research again shows the need for high doses https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4621640/ 
  • 5mg Astragalus Root Powder – ATA it encourages feelings of calm and well being – essential for stress-level maintenance.  This is a herb that is very popular in Traditional Chinese Medicine where 4-6 g is recommended. Ten times as much as contained in Slenderiiz

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

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

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

Again, take my money

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

THE PERFECT WEIGHT LOSS

PROGRAMME

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

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

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

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

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

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

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

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

Slenderiiz Review

You cannot argue with evidence

                        

                

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Before Buying into Ariix, Read this Slenderiiz Review was last modified: January 13th, 2020 by Stephen Morrison
August 15, 2017 14 comments
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lazy ukactive
Physical Activity

ukactive’s Lazy Approach to Inactivity

written by Stephen Morrison
As a fitness blogger, my main goal is to move people to move more. It is not to move products.

This is why you will find very few product reviews on my blog (people like DC Rainmaker do it much better); why I often use emotive language and possibly why I am on few (if any) PR lists (other than blacklists).

Please do not take this as a slight on my fitness blogging peers, but sponsored post after sponsored post promoting and pushing products, places and people is not my idea of influencing.

What is Influencing?

For me, influencing is about inspiring and creating change; it is about challenging the status quo and sometimes, it is about going head to head with organisations and businesses whose practices I believe are detrimental to my main goal of getting more people moving.

In the past few years, I have used this blog, my blogs for the British Medical Journal (BMJ) and the Faculty of Sport and Exercise Medicine (FSEM) and even evidence to a Parliamentary Committee to criticise The Sun for its coverage of Man v Fat Football; Herbalife and Great Run for their intended partnership; the UK Government on their failing obesity policies; the Sports and Exercise Medicine community for their approaches to inactivity and also UKactive for their less than national National Fitness Day celebrations.

I possibly have some anger issues, but what I definitely do have is passion and determination.

I do not give in, I do not give up and do not care about upsetting brands or organisations. If I find what they are doing to be questionable, I do not adopt a policy of “if you can’t say something nice, don’t say nothin’ at all” in fear of being blacklisted or missing out on future opportunities. Instead, I question and I challenge.

And that is why I find myself again at odds with ukactive, the self proclaimed champions of physical activity.

For since the turn of the year (and even since 2012), they have been pursuing an agenda.

Fittest and Laziest

That agenda is a reductionist one that labels the cause of inactivity as laziness. According to ukactive, the UK population are defined by their place in some spectrum between the fittest and the laziest. The laziest are a national embarrassment and a burden on society while the fittest are celebrated.

lazy inactive

Not just a one off

 

By repeatedly pinning the blame solely on personal lifestyle choices and using such pejorative language, ukactive are ignoring the myriad of factors impacting on activity levels. I won’t bore you with these, but my FSEM Blog on Salutogenesis is worth a read (no really, it is).

If we are to purposively tackle the inactivity epidemic that blights this and many other countries, we have to move away from blaming individuals and accept that the problem is a societal and often environmental one.

That is not to say that people should be excused from personal responsibility, but we have to consider the reasons why people adopt self destructive behaviours. We also have to look beyond the fact that we are actually hardwired to conserve energy and ask ourselves if continuously telling people how lazy they are has any benefits? Does it make sedentary people reflect? Does to inspire behaviour change?

I am not a behavioural scientist, but my experience and understanding (very basic) of behaviour change tells me that it does not.

So why do ukactive insist on repeatedly using this word? You will have to ask them yourself. For they are refusing to respond to my questions or those of other bloggers. Helen and Bethan and physical activity advocates.

lazy ukactive

Still Waiting!

Some have came to their defence stating that this is not indicative of ukactive’s beliefs or approach but with the offending posts still live and questions remaining ignored, I am struggling to accept this.

As long as these questions go answered and this mindset exists, I will be unable to support ukactive or National Fitness Day who otherwise undertake some fantastic work and champion some wonderful initiatives.

Pursuing this line of enquiry so aggressively will not endear me to ukactive or to their followers and partners, but as a fitness blogger/influencer and physical activity advocate this is important and we must ensure that the media (shame on the BBC for the original news headline) and those charged with helping the nation move more understand that:

Inactive does not equate to laziness and to suggest otherwise is simply lazy

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ukactive’s Lazy Approach to Inactivity was last modified: March 11th, 2018 by Stephen Morrison
July 16, 2017 2 comments
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We Are Edinburgh Spartans
Physical ActivityTry-Athlete

There Is Only One Way To Spartan Race Edinburgh

written by Stephen Morrison

Go Hard or Go Home! It is Time for Beast Mode!

Usually when I hear or read this, I go home or I switch off. For me, being active is a joy. In addition to keeping fit, I mostly want exercise to be fun and/or functional.

That is why I love cycling to work, training with S D Movement and going for the occasional swim. They help me to stay fit, move better and relax.  When asked what I believe are the best activities and sports to help lose fat or remain active, I am a firm believer in doing whatever you enjoy and whatever will become a sustainable activity in your life.

But sometimes, you have to come out of your comfort zone and it pays to push yourself that little bit harder.

If I am going to be an Ironman, I need to build up my stamina and endurance levels and improve my mental toughness.

So, when Spartan Race Edinburgh came knocking on my door and offered me the chance to bring a few friends to Spartan Race Edinburgh on July 22nd and 23rd I said yes quicker than you can say “Aroo!!”

Spartan Race Edinburgh

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It is time to train hard and dirty for a bit, although the infection control doctor in da house is not too happy with my decision to get back down in the mud with Spartan Race Edinburgh again. I am not normally known for my masochistic tendencies, but there is something about Spartan events that I cannot resist. It is not just the addition of physical obstacles that distinguishes Spartan from normal road races. Although you can participate in Spartan Race Edinburgh as an individual and you can race through the course (it is a race, after all), I have always loved going as a team. Helping each other over walls, under nets and around obstacles symbolises life and for me it is much better to face life’s obstacles with others around you and with you (plus I am rubbish at climbing walls on my own).

In 2012, I really embraced Obstacle Course Racing and competed in both Tough Mudder and several Spartan Races, including the Spartan Beast and Spartan Race Edinburgh. It was a blast but I received a few pummelings.

 Spartan Race Edinburgh

Don’t hit the face!

 

I was much slimmer and slightly fitter than I am now and I have to decide between adding another Sprint event this year on top of my Bishopbriggs Sprint Triathlon or tackling another Beast (I have entries for both). The last one, down in Brand’s Hatch, was one of my favourite events but it was tough, despite my first mile smiles.

Edinburgh Spartan race

It was all smiles at this point

 

In order to help me decide, I went along to Central Strength Gym in Glasgow to spend some time with Scott Devenney who will be joining me at Spartan Race Edinburgh and he will hopefully be helping me prepare for the big day.

With a lot of time expected crawling in mud, under nets and under and over wood, we decided to focus on my ability to crawl, squat and push myself up. It was not pretty, but it was not without hope.

Edinburgh Spartan Race

Down on all fours

Edinburgh Spartan Race

It’s squat to be all in all from now all

 

I hope to be another 10lbs lighter by July 22nd but I also hope to be stronger. I will be training in Central Strength Gym twice a week for the next month and hope to see some real improvements before Spartan Race Edinburgh. A new rig will be getting installed next week, so we will be able to spend some time climbing and playing on monkey bars (my two greatest Spartan fears).

Hopefully training for Spartan will complement my Pedal for Scotland training and with lots of core training, I am looking forward to the changes to my fitness and my physique. I will probably settle for the Spartan Sprint even if I do hear the call of the Spartan Beast.

Spartan Race Edinburgh

It is all about taking steps

 

We will be Spartans!

Will you join us at Spartan Race Edinburgh (discount code in my next Spartan post)?

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There Is Only One Way To Spartan Race Edinburgh was last modified: October 26th, 2017 by Stephen Morrison
June 11, 2017 1 comment
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Bik Week Scot
CyclingPedal For Scotland

Get Back in the Saddle for Bike Week (10th to 18th June)

written by Stephen Morrison

It is Bike Week (10th to 18th June) and across social media we are being urged to sign up for one of the hundreds of fun and friendly Bike Week events across Scotland and you might be wondering just why you should get back on your bike?

For me, it was almost a necessity. Knee and hip problems made running a painful experience and I wanted to continue being active without having to spend too much time in a gym (no offence to gym goers, but I do prefer being outside).

But why should YOU look out that old bike in the garage or shed or even consider parting with some hard earned cash to buy a new one?

When thinking about cycling, it is easy to picture the gruelling mountain climbs of the Tour de France or the exciting Velodrome action of the Commonwealth and Olympic Games and possibly think that cycling is something for really fit people and not necessarily you.

You possibly have not cycled in years; it always seems to be raining (in Glasgow, at least) and the roads are a mess.

Bike Week

Why does it always rain on me

 

I hear you and I have been you.

It took me several months to make the transition from walking proudly and determinedly out of Evan’s Cycles shop with my new hybrid (not a mountain bike and a not a road bike) to actually taking my first ride out of my front door.

I shared all the above fears and being rather large (i.e. fat), I was not sure about my fitness nor my abilities. Every day, I hesitated and I procrastinated. I came up with every excuse that has ever been used and then invented some new ones.

But what if I told you that it was as easy as riding a bike?

You sling your leg over the bike (even that was difficult for me at first with my dodgy hip), settle down into the saddle and pedal away. Yes, you might want to check that the brakes still work; that the tyres are inflated and the chain is still intact, but hopefully you catch my drift (unless we are in a triathlon when drifting is a no-no).

You will not need long to recover your confidence and your fitness will improve. Soon you will be thinking about long countryside rides, joining a club (I really ought to do this) and you might even contemplate signing up for a challenging event such as Pedal For Scotland (what was I thinking?).

Since starting cycling I have lost weight, became stronger and fitter and I have also become happier. Almost every journey I take is now on a bike and even though I am still relatively slow and even though I still don’t suit lycra (I will fit into my Pearl Izumi Champion Team kit soon), I genuinely love being on my bike.

There is something both exhilarating and therapeutic about cycling along the roads and through parks. There is something wondrous about feeling the wind flowing through my helmet and coursing around my body and there is even something strangely nice about cycling in the rain (with proper clothing, tyres and mudguard, that is). And yes, I have found myself aiming for puddles and revelling in mini Moses moments when the water is parted by my presence and my wheels (taking the spiritual benefits too far, possibly).

Cycling has made me smile again.

But please do not just take my word for it. People much smarter than myself have researched the benefits of cycling and the results had me bunnyhopping with joy. I could cite lots of published papers, but this is not one of my sports medicine blogs for the BMJ or FSEM so instead I will convey evidence of all the benefits of cycling in a couple of pictures.

The first is this brilliant infographic stolen from Doc Andrew Murray (who no doubt stole it from the Victorian Government) and I can personally testify to having experienced all of these (well, maybe not the improved coordination. I am still rather awkward and I am always getting lost).

cycling

The second was taken just a few days ago. Since signing up for the Big Belter at Pedal for Scotland, I have been on a mission. To get bike fit and to fit into my new cycling jerseys and bibs. I am still some way away from looking good in lycra (is that an oxymoron?) but the pounds are falling off steadily and I have managed to zip up one of my less form fitting jerseys.

Bike Week

It fits!

 

I really cannot express enough how much cycling is improving my life. Yes, I have managed through my blog and my role as a physical activity activist to gain some brilliant partnerships ( I do love being a Pearl Izumi Champion)  but cycling almost every day (even for a short distance) has become a way of life and as much as I love and miss running, I reckon that cycling has become my new love (it certainly appeals to my “all the gear, no idea” mentality).

So why not have a look at Bike Week and make this the week that you get back in the saddle or, if you are in Glasgow, the week that you use the brilliant (and also free)  Dr Bike service from the Bike Station to get your week back in working order? Nationally, you can also take your bike to your nearest Halfords for a free check as part of Bike Week.

Bike Week

Dr Bike in Surgery

 

It is 13 weeks until Pedal for Scotland and I would love to see you join me at the back of the pack, although please feel free to leave me in your tracks (especially if  I am on a hybrid). It is never too late (I hope).

I might even have a few entries to give away in a few weeks, so look out for my next blogs about my cycling adventures (and also misadventures) as I train and prepare for Pedal for Scotland’s Big Belter. And don’t forget to follow Bike Week updates on twitter using #BikeWeekScot

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Get Back in the Saddle for Bike Week (10th to 18th June) was last modified: October 26th, 2017 by Stephen Morrison
June 10, 2017 4 comments
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CyclingPedal For Scotland

Pedal for Scotland : A Big Belter of a Blog

written by Stephen Morrison

Back in 2011, I weighed 354lbs. I led a sedentary and lonely life which eventually saw me lose a wife. I was both unhealthy and unhappy.

I then saw some pictures of myself and realised that I could not continue on this path to an early grave. I needed to make changes to my lifestyle. Out went take-aways and beer and in came walking and eventually running. I was determined to lose weight.

I lost 176 of those pounds in under one year and for the next three years, running took over my life. I blogged for the Glasgow Commonwealth Games, the Men’s 10K and for Great Run. I launched Great Run Local in Scotland and became a JogScotland Jog Leader, helping to launch and deliver a school running group.

I became a Lay Adviser to the Faculty of Sport and Exercise Medicine, a Step Count Champion, a radio star (my mum really loved our shows) and, a Civil Service Physical Activity Champion. I even fell in love with the most wonderful woman in the world (apart from my mum, obviously) and her two brilliant boys. I completely changed my life and my world.

All while travelling the country and the world clocking up miles and adding events, medals,  t-shirts and er, selfies and smiles to my collection.

selfie

Then in late 2015, I started to experience knee pain while Great Run and I parted company. My love affair with running started to wane and my weight began to increase again. My mental health suffered and over the course of twelve months my waistline bulged as my confidence deflated.

I needed to find a way out of the dark hole I was digging and sinking into and decided to chase my dream of being an Ironman.

In addition to learning to swim (or learning not to sink), I needed to be become proficient in the saddle and I bought myself a hybrid bike on which to commute to work and being someone who throws myself into the deep end (hence me learning not to sink) I set myself the goal of being able to cycle 100 miles by the end of 2017

Well, it seems that I might need to achieve that goal ahead of schedule.

For Cycling Scotland have appointed me as their Pedal For Scotland Big Belter Ambassador and Blogger

Pedal for Scotland

On September 10th 2017 I will be cycling 93 miles from Glasgow to Edinburgh as part of Pedal for Scotland and over the next four months, I will be blogging, vlogging, tweeting and instagramming my progress and sharing tips on how you can take part in and enjoy this brilliant ride and event.

Currently, I am 44 years old, weighing in at 246 lbs , and rather than being a mamil on the open roads , I am more like a mammal found in the open seas. My goals will be to shed enough fat to look good in lycra (possibly an oxymoron), to get bike fit and to complete the Big Belter in under 9 hours.

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Although I am committed (I possibly should be) to the Pedal for Scotland 93 mile ride, there are options for all from fun 6 mile Wee Jaunts for the family to the 45 mile Classic Challenge which my buddy, and co-ambassador Paula Must Try Harder will be attempting completing.

If my words don’t yet inspire you to sign up for Scotland’s biggest bike event, then maybe the video below will.

My longest ride to date is 21 miles and I am aware of how much training will be required. I also have a fair idea of how many miles I will need to cycle in preparation and while it IS going to be fun, it is not going to be easy. Like the Big Belter course, I will have highs and lows during the next four months and I hope that you will follow my training and preparation at www.howmanymiles.co.uk ; on Twitter and on Instagram ( and wherever Cycling Scotland share it).

17201401 1561431757230707 3399925437394650083 n

And hopefully, our man on the inside, Paul Wright of Cycling Scotland, will keep us on the right path (I do tend to get lost occasionally) while I might also be getting some support from Pedal for Scotland’s sponsors and partners.

Let me know below if you are signing up for Pedal for Scotland and how you are preparing for the big day of the Big Belter.

Pedal for Scotland

Pedal for Scotland : A Big Belter of a Blog was last modified: October 26th, 2017 by Stephen Morrison
June 1, 2017 1 comment
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Great Run Herbalife Petition
Physical Activity

Great Run Herbalife Petition : The Epilogue

written by Stephen Morrison

As a blogger, you sometimes (ok, all the time) wonder if what you do matters. You wonder if your words make a difference. You wonder if your words are even read.

And then, sometimes, something wonderful happens

The chances are that if you are reading this, then you’ve probably also read my Great Run Herbalife Blog

Together with the equally wonderful Helen Tamblyn -Saville, we started the Great Run Herbalife petition and a social media campaign to convince the Great Run Company that their partnership with Herbalife was wrong. Over 2 days we gathered over 1,800 signatures and gained support from across the world (running truly is a global community).

WELL, THE NEWS IS JUST IN AND WE DID IT!  WE BLOODY WELL DID IT!

18119245 1620888441285038 5921385857699975934 n

Great Run listened to us and more importantly they listened to the thousands of runners and those opposed to mlm who were voicing their displeasure, signing our petition and even withdrawing from events (this was not something that I wanted).

This was a victory not just for us and the runners, but for every blogger and influencer out there.

Social media gives us the power to create change and when used effectively we really do become influencers.

When we first decided to campaign against this partnership, Helen and I hoped that it would result in Great Run terminating the deal. We both knew that there was the possibility that we might attract some unwanted attention (it was minimal) and we were prepared for the eventuality that  ultimately, we would fail.

After all, we are both relatively unknown bloggers (speak for yourself HowManyMiles, I hear HelsBels screaming) and neither of us have huge followings, despite the awards that she has and the organisations that I write for and advise (yes, I would love it if you stuck around for more of my blogs or even checked out some of my older ones).

But what we do have is integrity, passion and fire in our bellies (let’s start a mlm scheme selling that, Helen). We also had wifi which is just as well. Throughout each day and every day of the campaign we were messaging each other (we also had trusting partners) to discuss every 10 new signatures on the petition and every new share of our blogs. Together we worried about every stall in signings and together we celebrated every milestone. We hatched plans and coordinated our tweets.

This was the very epitome of collaborative working.

And as the signatures and blog views increased, we started to attract increasing support.

Fitness Legend (I won’t have anyone say different) Ben Coomber was responsible for a huge spike in traffic, shares and precious signatures. We were gaining momentum and we started to believe that we could win

And then….Herbalife’s PR team emailed me, stating that my blog was inaccurate and inviting me to learn the truth behind the brand. Throughout the exchanges, they were nothing but polite, courteous and professional.

In the end, they did not elaborate on what inaccurate statements that I had made and a few hours after their last email, Great Run made their announcement.

And what a welcome surprise it was.

Up until this point, Great Run had not responded to any tweet (and there were many) and they had made no indication that they were taking this campaign seriously.

In fact, as the resistance escalated and the number of event withdrawals increased, I held out an olive branch to Great Run via one of my friends who still worked there. I pleaded with her for a response and within 24hrs, Great Run did exactly that, although indirectly.

Great Run deserve credit for listening to runners and for acting so courageously, decisively and so swiftly. It could not have been an easy decision to make, and it should never have been one that was needed, but I totally respect the fact that they did not flinch from doing the right thing.

One just has to Google Herbalife to see how toxic a brand they are. Sure, they have many partnerships (Ironman, we are coming for you next), but some due diligence by the commercial team should have red-flagged this as a partnership not worth entering into.

I can only think that it was worth a lot of money. Enough to cloud Great Run’s judgment.

Hopefully, this decision means more than the end of the partnership (good luck Great Run with the task of finding a more befitting partner). Hopefully it can be the start of more ethical and less inappropriate sponsorship of sporting events.

It is my opinion that Brands like Coca Cola and McDonald’s have no place in sport (the win is making me brave) and more sporting events need to look at what has happened here and wonder if they are next.  For we have shown that what we do does matter; it does make a difference.

As bloggers and influencers, we should not be afraid to speak out, as people do read and act upon our words.

I’ll leave the final words to Helen, who was arguably the driving force and the Batman to my Robin (now I think that we are superheroes) while I enjoy another celebratory homemade Japanese Knotweed brew (don’t ask) with my neighbour:

Thank you for your support. The Great Run series have now announced that they have decided not to proceed with the nutrition partnership with Herbalife.

We are pleased that The Great Run series has listened to the running community and would like to thank everyone for their signatures, tweets and shares.

 

Together, #WeEndedGreatRunHerbalife

Great Run Herbalife Petition : The Epilogue was last modified: April 27th, 2017 by Stephen Morrison
April 26, 2017 6 comments
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Physical ActivityRunning

End Great Run Herbalife Partnership

written by Stephen Morrison

I loved my time with Great Run.

I loved writing blogs for them. I loved launching Great Run Local in Scotland for them. I loved being part of the Great Run family. I especially loved their events and I will not lie..

I absolutely loved the VIP treatment I received at each event where I met my running heroes.

end great run herbalife

Even when I decided that I could no longer work with them, part of me still loved them.

However, on the 18th April 2017, my love affair with Great Run ended (hopefully, not for good).

This was the day that they announced Herbalife Nutrition as their new partner. For the uninitiated, Herbalife are a global nutrition company (salespeople in 94 countries) who sponsor and support some of the biggest names in sport (including Cristiano Ronaldo and inspirational triathlete Heather Jackson) ; they deliver free and often fun fitness classes via their community based Herbalife24 FitClubs and you’ll find many local personal trainers extolling the benefits of their products.

So why am I not loving this? Why am I so disgusted by Great Run’s decision to partner with them and why am I calling for them to end the Great Run and Herbalife partnership?

Well, for a start, Herbalife were recently fined $200,000,000 US for cheating almost 350,000 salespeople out of hundreds of millions of dollars with a high-pressure multi-level marketing scheme.

The chairwoman of a Federal Trade Commission inquiry stated that the only way to make money was for salespeople to buy its products in bulk, pressure new recruits into joining the company and then sell on those products to the new employees.

The vast majority of Herbalife salespeople make no money while the company made sales of $4,242,200,000 US in 2016.

We’ve all seen the Facebook posts from friends inviting us to share in their latest get rich, get ripped and get your life back scheme.

The truth is that very few get any of the above. The inconvenient truth alleged by the Federal Trade Commission is rather unsavoury:

 The small number of distributors who actually made money made it not by selling products to people who wanted the company’s powders, pills, and potions, but rather by recruiting others to serve as distributors – and encouraging them to buy Herbalife products.

Then, we have the products themselves. Now, I am not a dietician or nutritionist but I know a few and I haven’t met one who has ever supported the effectiveness or efficacy of Herbalife products. That’s not to say that they are better or worse than any other supplement promising increased performance and recovery (yes, I am cynical of most of them).

If you look at the ingredient lists of any one of their products (not that you will find any on the actual Herbalife site!) you’ll find such appetising ingredients as soy lecithin, carrageenan, copper gluconate and fructooligosaccharides ( I  picked on this because of its long name). There is nothing inherently wrong with any of these additives (despite some internet claims to the contrary) but they do belong to an ingredients list  that goes on and on and on….

Herbalife are widely known for their highly processed meal replacement products and although shakes do make for a quick and often tasty snack, they are not ideal for establishing sustainable and healthy eating behaviours.

Great Run are currently promoting a wonderful #RealRunners campaign. Just a pity that with this partnership they are not promoting real food.

No doubt, Great Run will argue that it is a commercial decision that will help them develop new events, help many new runners enjoy great races and support those at the end of a race. They might even state that they are only providing samples of their “Hyrdate” product in finishing goodie (or not so goodie) bags.

However, if you look at the press release, you’ll see that Herbalife and Great Run plan to provide Great Run runners nutrition advice THROUGHOUT their training.

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Having been involved with Great Run, I can envisage this involving blogs and lots of social media posts linking to Herbalife products. They have legitimised Herbalife and it wasn’t long for the multi level marketers to start offering their services.

They use these prestigious partnerships to promote their products and they will not stop. They are already pitching powders and selling shakes. They are acting independently (well, they are independent distributors) and Herbalife should be giving them clear guidelines on how they use this partnership.  Otherwise, we may discover more people being pressured into purchases.

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Great Run are to be praised for their efforts to encourage and inspire runners; they promote running as a sport for all and their events give plodders like me the opportunity to run alongside (or more like way behind) the elites of the sport. Great Run events are full of first timers and many of these will be exposed to Herbalife for the first time because of Great Run?

I genuinely think that they have made a huge mistake with this partnership and I am not alone.

Twitter has not been kind and the general feeling is that Great Run should end this partnership before it even starts (although I did hear that they were quick off the blocks with samples given out at the Great Edinburgh Run).

Emma, the phdrunner did not hide her disgust:

end great run herbalife

Zoe and Emma shared their lack of approval:

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While Bethan was troubled:

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Some even vowed not to register for any more Great Run events:

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While Helsieboo took a step further:

End Great Run Herbalife

We could all vow to boycott Great Run events, and many have, but I prefer Helen’s’ approach. People and charities gain so much from participating in Great Run events and I do believe that it is better to use dialogue and reason.

So, let’s use social media to convince Great Run that this is an error. That no financial gain is worth alienating so many runners and tarnishing the Great Run brand and name. And what must Great Run’s other partners think about this partnership?

So, if Great Run working with Herbalife angers you as much as it does us, then please go to the Great Run Petition at Change.org, sign up and urge Great Run to reconsider this partnership.

UPDATE

Since writing this blog and Helen starting the petition and writing her own brilliant BLOG, we have received over 1,200 signatures on the petition (thank you Ben Coomber for the support).

Herbalife have contacted me to correct inaccuracies in my blog (I am still waiting to hear what they actually are, but I will change them if need be) while I have also had messages from Herbalife members telling me that stupid fatties were responsible for their own failings; that without reading my blog that I was ill-informed and had not done any research and that only fools lost money.

That seems a little unfair on Tracy who bravely admitted on Facebook that she was lured in by the extravagant claims

Since Sunday, I have been repeatedly told that rogue Herbalife distributors were a minority and that they unfairly blackened the Herbalife name. But, stories like this are not uncommon. How many of us know someone who has experienced similar and who like Tracy has been on the receiving end of 5am calls (I.E. harassment )?

Herbalife have admittedly made improvements to how they operate (following the FTC Inquiry, mind) and I am sure that they have removed many of the distributors who made life difficult (or even hell) for others, but the old behaviours still exist and Herbalife have much to do to convince the public that they are an ethical brand.

Great Run have also been disappointing in that they seem to be simply ignoring the dissent and hoping that it will go away.

That’s why I ask you to share our blogs and the petition. With each new addition we show Great Run that #RealRunners (if you run, you are a real runner) do not approve of this partnership. People are cancelling hotel reservations and withdrawing from events. It is not going away.

We are not going away.
Together we can make Great Run think again
#EndGreatRunHerbalife 
End Great Run Herbalife Partnership was last modified: April 25th, 2017 by Stephen Morrison
April 22, 2017 6 comments
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