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Howmanymiles

Win Sustainable Valentine’s Day Gifts and show love to the Planet

Valentine’s Day is a time to show love and affection to the special people in our lives, but it’s also an opportunity to show love for our planet. The earth is our home, and it’s important to take care of it not just on Valentine’s Day, but every day. In my Sustainable Christmas Gift Guides, I shared some fabulously stylish and sustainable trainers and clothing.

For this special Sustainable Valentine’s Day Gifts blog, I thought I’d share some ways that we can show our love for the planet, save money, and still treat our loved ones, this Valentine’s Day.

And, as a special treat, two sustainable and ethical brands are giving away some fabulous Sustainable Valentine’s Day Gifts that you can win by simply reading this blog and completing a few actions (more details later in the blog).

Give the Gift of Sustainability

Instead of buying your special other a traditional gift, consider something that’s eco-friendly. You can splash out on a reusable water bottle, pick up a bamboo toothbrush, or a set of cloth napkins. Collectively, these small changes can make an impact on the environment and if you want to show your loved one that you care about the planet, why not invest in a Marine Conservation Society Tote Bag? Not only will it help you cut down on plastic bags, but it will also help support the work of the Marine Conservation Society.

Plan a Romantic Hike or Picnic

Instead of going out to a restaurant (although I did love our visit to Six by Nicho this weekend), plan a romantic hike or picnic in nature. Not only will you be spending time in the great outdoors (read my blog on connecting with nature), but you’ll also be reducing your carbon footprint if you cycle there or take the train.

In addition to reducing your carbon footprint, you’ll also be keeping active and if you are tracking steps walked or miles cycled using an Apple watch, then the first of our Sustainable Valentine’s Day Gifts could be ideal for you.

They say that diamonds are a girl’s best friend and thanks to the good people at the Watch Strap Company, I have a stunning Diamond Edition Stainless Steel Rose Gold Apple Watch Strap.

Yes, it does actually have a diamond set into the strap. And as this blog is focused on ethical and sustainable goods, it’s important and reassuring to learn that the WSC diamonds conflict free and are ethically sourced from, and created by, socially and environmentally responsible labs. Before being set by hand, the in-house UK team of Master Jewellers at WSC meticulously inspect every stone under extreme magnification to ensure that exacting standards have been met and to ensure maximum brilliance and are beautifully flawless (VVS+).

And you can win this stunning watch strap. Competition details are at the bottom of the blog.

Plant a Tree or Start a Garden

If you really want to cut down on the carbon footprint of your meals, why not make Valentine’s Day the day to start a new tradition of planting a tree or starting a garden together. Not only will this be a fun and meaningful activity, but it will also have a positive impact on the environment by helping to reduce carbon emissions and improve air quality. Starting a vegetable garden can be a fun and rewarding way to grow your own food and reduce your environmental footprint.

To help you get started on your a vegetable garden, I’ve provided some great resources below:

The Old Farmer’s Almanac: This website offers a wide range of gardening advice, including a section on vegetable gardening that covers topics such as soil preparation, planting, and care.

The National Gardening Association: This organization provides a wealth of information on vegetable gardening, including planting guides, care instructions, and tips for dealing with pests and diseases.

The University of Maine Cooperative Extension: This organization offers a variety of resources on vegetable gardening, including a guide to starting a vegetable garden, a planting calendar, and a list of recommended vegetables for different regions.

Reduce Energy Consumption

Valentine’s Day is a great time to start reducing your energy consumption together. Turn off lights when you leave a room. Spend more time together in the same room, add some romantic candles (ok, maybe the energy crisis isn’t quite this bad…so far), unplug electronics when they’re not in use, and consider investing in energy-efficient appliances.

According to the U.S. Department of Energy, lighting accounts for about 10% of a home’s energy use, and standby power (the power used by electronics when they’re turned off but still plugged in) accounts for about 5% of a home’s energy use. By turning off lights and unplugging electronics when they’re not in use, you can reduce your energy consumption and lower your electricity bill. It’s maybe because I’m Scottish (and a Dad) but I love nothing more than turning off lights. Saving the planet and saving pennies. What’s not to love?

Support Eco-friendly and Ethical Businesses

Show your love for the planet by supporting eco-friendly and ethical businesses. This can include buying products from companies that use sustainable materials, or who have ethical recruitment or production values; or eating at restaurants that use locally sourced and organic ingredients. Wahaca restaurants are recognised for their ethical practices and I’ve been a fan of their Mexican food for years. It’s made for sharing and perfect date food.

And Valentine’s is the perfect excuse to snuggle up to your loved one (especially if your loved one is a Scottish dad who has turned off the heating).

And what better way to snuggle than in a cosy Brand Threads organic and sustainable Winnie the Pooh pyjama set? For 20 years, Brand Threads have been delivering beloved, and officially licensed, character based clothing to childed and adults.

Brand Threads is a family-owned business that sources Organic Cotton and Better Cotton for its clothing, which possesses sustainable benefits and properties from farm to product. Plus, all fleece robes and onesies are made using recycled polyester – reducing the dependence on petroleum, landfill, and soil contamination.

Fun fact: it takes around 22 recycled plastic bottles to make one of Brand Threads’ robes! And if that is not enough to make you fall in love with these adorable robes and pyjamas, Brand Threads also plant a tree with every item bought online.

Win Some Sustainable Valentine’s Day Gifts

And you can win a set of organic Winnie pyjamas. I have one set, size Large, to give away to one lucky reader. To have a chance to win this and the Watch Strap Company Apple watchstrap, all you have to take part in my Gleam competition below.

Sustainable Valentine’s Day Competition

As someone who has been a part of the problem for most of my life, I’ve decided that it is time to do something positive. To use what I’ve learned in various roles to help leave a healthier planet for the generations to come. You’ve helped me and others keep active with your support. Now. I’m hoping that you’ll help me keep our oceans clean of plastic as I launch One Sky Collaborative.

So this Valentine’s Day, let’s show our love for the planet and make it a sustainable celebration. Together, we can make a difference. And good luck with the Sustainable St Valentine’s Day Gifts competition.

January 29, 2023 0 comment

Fitness Obesity Physical Activity

It’s a Hyprr Fitmas with HowManyMiles

written by Stephen Morrison

‘Tis the time of the year when many bloggers publish a review of the last 12 months. If truth be told, I botched up the first 11 months and the less said about it the better.

That’s not to say I haven’t looked back at the mistakes, choices and decisions made and considered what I should have and could have done differently. I have spent significant time ruminating about where I am now and how I got here.

Here and Now

Here is 309lbs (only 45lbs lighter than my heaviest weight back in 2011, albeit with more muscle) with a “dodgy” knee, imposter syndrome, a neglected blog, a pinch of self loathing, and a partial eclipse as a belly.

However, I can either continue down this path of self destruction or I can excuse myself from this pity party for one.

That Lie

I won’t lie. Seeing 309lbs on the scale frightened me. I’ve had many chances to reverse this gradual weight gain but I have always used the excuse that “at least I wasn’t over 300lbs”. I have continuously lied to myself that I was in control, that I was not in danger.

Well, now I am and you might be wondering what I am going to do about it.

Normally, I woud chastise people citing this reductionist view, but I am simply going to eat less, move more and create more.

And hopefully win more (I have a cunning plan).

Time for a Cunning Plan

December is traditionally a month of parties, long lunches and general gluttony (well, for me at least) but this year I am going to do a Hyprr Fitmas Advent. 24 (minimum) days of being physically active and posting daily about my progress on Hyprr.

One of my excuses has been a lack of time. Yes, I am working on a few projects (more about one soon). Yes, I do also have a day job and yes, I am trying to spend more time with my family, but I am also spending too much time watching Netflix and too much time looking at expensive jpegs. I am then working late into the night/early morning (ironically writing this blog).

Yes, I am tired and yes, I am struggling with motivation but I cannot remain at this weight. My knee needs less load on it and the memories of being 354lbs have never left me.

So, what is my cunning plan and how can you help me and even take part?

FlexFM and Hyprr Flexmas Advent

My friends at London radio station FlexFM and at new social media, entertainment and NFT platform Hyprr are giving away gaming consoles, Merlin passes, spa breaks, shopping vouchers, HYPEs to spend on Hyprr.com, and much more every weekday from now until the 24th December.

All you have to do is create an account on Hyprr (available on desktop, iOS and Android), follow FlexFM and look out at 7.30am (yes, 7.30am) each weekday when they will ask the daily question. Comment with the correct answer on the post, then stay tuned to the FlexFM Breakfast Show and wait to see if you’re selected at 8:15am when you’ll join DJ Miss LA and DJ Sollie live on air to check behind the advent door for your prize.

And HERE is my plan.

I’ll get up early (from Dec 1st), comment on the FlexFM post at 7.30am, work out till 8.10am and win a prize at 8.15am, giving me time to shower and have a proper breakfast and prepare lunch before work. Every weekday. It’ll be my very own Hyprr Fitmas Advent.

Simples.

Best Laid Plans

However, we all know that it isn’t quite that simple. It requires preparation, commitment and consistency. And for me, a little bit of fun.

And this is where you come in. Every day, I will be posting a Hyprr Fitmas video of my workout, thoughts of the day (there may be expletives) and updates on my progress (possibly more expletives) on my Hyprr profile. And every day from Dec 1st to Dec 24th, I will award 1 HYPE to my favourite comment on my update.

And, if you want to, share your own Hyprr Fitmas video workouts using #HyprrFitmas. On Christmas Day, I’ll award 20 HYPES to my favourite video.

Whether it is going for a walk, doing some yoga or crossfit, or watching Netflix on a treadmill (it all counts) let’s all move more this December and spend less time on Telegram, Discord and PancakeSwap (mmmm…did someone say pancakes?).

Oh, and as a reward for reading this far, guess what my weight will be on Dec 24th and the closet will win a Garmin vivofit 3. Simply reply to this blog post before Dec 7th and the closest will win.

Terms and Conditions. Hyprr and FlexFM competition is only open to UK citizens aged 18 or over. My #HyprrFitmas competition is open to all Hyprr users (with an active wallet) while the winner of the Garmin VivoFit 3 needs to reside in the UK. Should more than one person correctly predict my weight, I will do a live draw on Hyprr.

November 30, 2021 3 comments

Cycling Physical 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).

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.

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.

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.

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).

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.

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.

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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September 11, 2017 0 comment

Physical Activity Swimming Triathlon

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.

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.

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.

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.

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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September 4, 2017 1 comment

Physical Activity Travel

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.

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).

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.

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).

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.

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.

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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August 25, 2017 0 comment

Obesity

Before Buying into Ariix, Read this Slenderiiz Review

written by Stephen Morrison

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

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

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

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

Charlotte just oozes integrity

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

Don’t we all just love coffee?

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

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

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

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

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

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

What, better than homeopathic medicine?

Just Take It

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

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

Trust them, they said.

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

SLENDERIIZ REVIEW

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

It might as well be homeopathic medicine

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

PRE-MEAL DROPS

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

It’s a Food Supplement, not a Magic Potion

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

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

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

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

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

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

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

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

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

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

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

BEDTIME DROPS

What’s in the Bedtime Drops

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

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

10mg Fructo-oligosaccharides is er a sweetener

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

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

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

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

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

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

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

Again, take my money

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

THE PERFECT WEIGHT LOSS

PROGRAMME

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

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

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

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

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

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

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

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

You cannot argue with evidence

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August 15, 2017 38 comments

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.

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.

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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July 16, 2017 2 comments

Physical Activity Try-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.

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.

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.

Down on all fours

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.

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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June 11, 2017 1 comment

Cycling Pedal 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.

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.

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.

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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June 10, 2017 4 comments

Cycling Pedal 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

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).

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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

June 1, 2017 1 comment