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HealthObesity

The Race is On. A Step Count Challenge

written by Stephen Morrison

I turned the corner and there, 500 metres ahead, were the leading pack. They were tightly grouped and moving at a reasonable pace. Catching and overtaking them would not be easy.

It was Week 2 of the Step Count Challenge and my knee was still troubling me. I had originally decided to take this 5K easy, but when I saw the group ahead, my competitive nature took over. I checked my heart rate and pace on my new Garmin Forerunner 235 (what a watch) and realised that I could, should and would catch them.

I zeroed in on the person at the tail of the group and made him my target. I would catch him first and then pick the rest off, one by one.

I lifted my head, pushed out my chest and focused on quickly gaining ground on the competition. It took me five minutes to get within 10 metres of him and at this point I stopped gaining on him. It was as if he was aware of my approach and had increased his own pace to keep me at bay. I wasn’t sure how long I could maintain my own pace and I was close to admitting defeat.

Step Count Challenge

He was in my sights

And then, an opportunity presented itself.

We approached a road crossing and although no traffic was coming, I nonchalantly jogged across and as we touched down on the kerb, we were finally level and for at least thirty seconds we were neck and neck, matching each other in stride.

I didn’t dare to turn my neck and simply stared ahead, quickening my pace that little bit more. Soon, I necked ahead and then the real work began.

At this point, I should probably explain . This was not a running race. In fact, it was really only a race in my mind.

For this was my 3 mile active commute to work and as far as I was aware, nobody else was in on my private race.

Or were they?

As I marched on towards work, I heard the sound of shoes slapping. He was right behind me and the quicker I walked, the louder his shoes became. I could not shake him and my wee (28 inch) legs were struggling. How could he be moving so fast, for so long? Was he also racing me?!

I quickly glanced around and he was nowhere to be seen. How could this be possible, especially when I could still hear his shoes?

Possibly because they were not his shoes. They were mine. Not on my feet, but in my bag!!

I take my walks to work and the Step Count Challenge seriously (maybe too seriously, if this blog is anything to go by) and wear running shoes on the way in while my dress shoes are in my bag.

The noise was the soles of my shoes reverberating rthymically together in my bag, as I moved faster. It reminded me of the famous Billy Connolly shark joke.

On realising this, I instinctively slowed my pace and disaster struck. Out of nowhere, another commuter appeared and overtook me. She had the most amazing gait and was walking effortlessly and at speed… in heels! I was up against a pro.

At every junction, I applied my casual jog to gain the lead, only to see her once again overtake me on the pavement. She was a walking machine. As I crossed the final road and neared the point of no return i.e. my workplace, I resorted to what can only be described as cheating.

I innocently checked my watch and feigned surprise and shock at the time. I shook my head and broke into a run.

Haha. Take that fast walking business lady.

Victory was mine, even if I did break the rules. But then, this is my own race and there are no rules. I am wild like that.

This is how I make my daily Step Count Challenge walks to and from work fun and interesting, especially as my route takes me along some rather dull and uninspiring streets.

Step Count Challenge

My morning commute

Am I alone in my secret races or do you also compete against other commuters? Or, do you have other ways to gamify your Step Count Challenge walks?

The Race is On. A Step Count Challenge was last modified: August 13th, 2016 by Stephen Morrison
April 27, 2016 7 comments
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HealthObesity

My View on Activity Equivalents proposals from RSPH

written by Stephen Morrison

Gove’s Intentions

In 2014, Michael Gove, the then Minister of Education , suggested that schools should use traditional punishments to discipline malcontent and miss behaving school pupils (1).

One of the suggested punishments for classroom indiscipline was running laps of the playground.

Not only could this be viewed as a form of corporal punishment, outlawed across the UK by 2003 (2), but for the overweight and inactive it could even be regarded as cruel and unusual punishment.

The sport that I love (and occasionally hate) touted as a means of reprimanding rebellious kids. Lanes replacing lines and exhaustion replacing detention. It earmarked running as a punishment and children would arguably soon learn to despise running.

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My View on Activity Equivalents proposals from RSPH was last modified: March 11th, 2018 by Stephen Morrison
April 18, 2016 2 comments
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RadioTry-AthleteYoga

OM Yoga Show Glasgow – A non yogi’s review

written by Stephen Morrison

I am overweight, inflexible and I have reached that age, when every movement is accompanied by noises. Either a guttural old man groan or a more concerning pop in my knee or a click in my hip. Recently these have been accompanied by a stab of pain and it has led me to being less active than normal.

So, when I was invited to a yoga class in Mumbai (we were in India), my first thought was that it would be full of lithe, fit and beautiful yogis performing poses that I would struggle to watch, never mind replicate.

But Poornandu, the instructor, allayed my fears, as we chatted and walked from Mumbai’s Grant Street Station to the German School, where he would introduce me to Iyengar yoga and remind me why I keep saying that I need to do more yoga.

The setting was perfect. Palm trees swayed above us in a gentle breeze that ensured that we wouldn’t be participating in an outdoor Bikram (hot ) Yoga class and birdsong replaced the constant beeping of the Mumbai traffic.

OM Yoga Show

My view from the ground

Poornandu expertly guided us through sixty minutes of challenging moves, that stretched every limb and opened up my lungs (there’s something to this whole breathing through the nose thing). Being a novice (and mouth breather ), I had to have my posture corrected by poor Poornandu, on a few occasions, and he did so in a reassuring manner that made me feel relaxed and made me forget that I was the least flexible person in attendance (or possibly in existence).

OM Yoga Show

Getting my stretch on in Mumbai

By the end, I was standing taller, walking lighter and feeling rejuvenated.

It was everything that yoga should be and I vowed that on my return to the UK , I would find and attend a yoga class.

So, when the OM Yoga Show came to Glasgow and kindly invited me along, I thought what better way to find out more about yoga and catch up with some yogi friends. It would also make a great feature for my weekly radio show with Paula McGuire (listen out this Tuesday on CamGlen Radio).

CamGlen Radio try yoga

Adventure Show team interview Yoga teacher Scott McDonald

Unfortunately for me, however, the OM Yoga Show Glasgow was everything that I feel is wrong with yoga and with expos, in general.

While there were many skilled yoga teachers, like Scott McDonald, present and several great yoga studios, such as Seasonal Yoga, advertising their services, there were too many tarot card and palm readers, crystal and rock sellers and businesses feeding off the appetites of those looking for vegan friendly foods and clothing. I didn’t realise that being vegan was a prerequisite of practising yoga.

It was all too mystical and in my opinion, the inclusion of fortune tellers, was telling. Too many were trying to make their fortunes from the archetypal yoga practitioner.

OM Yoga Show

Don’t need to be psychic to see that this is mystical nonsense

The OM Yoga Show Glasgow marketing also seemed to be one dimensional and consisted mainly of pictures of young fit women literally bending over backwards to show off their yoga talents.

OM Yoga Show

Bending over backwards

While this might, indeed, be aspirational for some, I do believe that more inclusive (and less frightening) marketing might attract more new practitioners and possibly more men.

Too few men practice yoga and this has seen the continued rise of classes such as Broga (read my Man V Fat review) and Matt Miller’s Broga workshop, at the OM Yoga Show Glasgow was full …. of mostly women. Hopefully, in the future, we will see more men trying yoga.

OM Yoga Show Glasgow Matt Miller

Yoga for Bros. ..and sisters.

The day was rescued by Scott and Julie of Seasonal Yoga, who both spoke passionately and eloquently about yoga and its benefits and I have decided that I will not allow the disappointment of the OM Yoga Show Glasgow stop me from making yoga an integral part of my training and a means of relaxing.

It all starts on Thursday at Finn’s Place, Langside Church.

 

OM Yoga Show Glasgow – A non yogi’s review was last modified: August 13th, 2016 by Stephen Morrison
April 3, 2016 1 comment
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JourneyRunningTriathlon

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

written by Stephen Morrison

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

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

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

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

Trail running appeals to my inner child.

my 1st pair of trail shoes

#muddytrainersclearmind

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

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

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

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

Better than any street view

Better than any street view

Trail running has no rules.

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

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

Trail running is better with friends.

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

vertical challengers

Trail running takes you to new heights.

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

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

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

Gorgeous Glen Coe

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

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

Happy Trails – A Man V Fat V Mountain Trail Running Challenge was last modified: August 13th, 2016 by Stephen Morrison
February 23, 2016 2 comments
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Exactly what I need
CyclingTriathlon

Spinning at Pure Gym

written by Stephen Morrison

It is Friday night and the boys are spending the weekend with their father. Woo Hoo!!!

Before you think too badly of me, please let me explain. I love the boys dearly and I enjoy almost every moment of their company, but their visits to their dad give Teresa and I chance to do things together and go out together to places that we wouldn’t take the boys.

Like Pure Gym. That’s right. A Friday night alone and we went to the gym. Together.

We love training on our own and have different training regimes and preferences, but there is something sweet (who says romance is dead, although we are now in different rooms. Me, writing a blog and Teresa, writing a research paper ) about going to the gym together and swapping workout details on the way home.

Not only are we a couple who train together, but we have a married couple who train us. Wee shout-out to Personal Trainers Christine and Spencer Peek of Peek Fitness.

But back to tonight’s date night. Teresa was booked into Zumba and I was planning on….actually, I had no plan. Part of the reason I have PT sessions with Spencer is that he works in Puregym and he is currently helping me become competent and confident with weight training.

I was training with him yesterday, so tonight I wasn’t sure what to do,

Call it fate but an opportunity presented itself. My puregym membership is a pure bargain. Included in my £10.99 monthly membership is a whole weekly schedule of free classes. Most classes are booked a week in advance and things like Combat and Spin are usually full.

But not tonight. Tonight, I was asked if I wanted to take a spare seat in a Spin class. I don’t know if it was my coffee date with spin master Jen Wilson or my current desire to be become overweight, but I instantly said yes.

Yes, you read that correctly. I would love nothing more than to be overweight. Rather than obese, which I am currently.

So, I found a bike at the back and adjusted my seat, once , twice three times until I felt that the saddle, pedals and handlebars aligned with my short armed, short legged and pot bellied physique.

The class was set to last 45 mins, but within 5 mins I discovered a problem, The belly that I had let return last year probably wasn’t a consideration when Matrix, the spin bike brand, designed their bikes. Every time we crouched down, I was given a reminder of why I want and need to lose fat.

my personal air bag

Belly is going to get you at Pure Gym

 

Yes, I had my own built in air bag that almost devoured the bike. It wasn’t comfortable, but maybe I need to sometimes feel uncomfortable. That isn’t an invitation to fat shame me (enough of that in the last blog), but every time it hit the frame , I pedalled that little bit faster. I pushed myself a little harder.

And I end up enjoying it. It was challenging, it made me sweat and it was fun. The instructor encouraged us and he delivered what was basically a great interval training session

I will definitely make spin a weekly thing. Not least for the reason that I want to see my feet. Now, that WILL be a progress picture

Here’s to my next Friday night spin in Pure Gym

 

Spinning at Pure Gym was last modified: August 13th, 2016 by Stephen Morrison
January 22, 2016 0 comment
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HealthObesity

Be The Change

written by Stephen Morrison

Day 2, in my quest not to be mistaken for Santa Claus this year, was nothing to write home about and it was certainly nothing to write a blog post about.

I exceeded the recommended daily number of steps (10,000).

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Be The Change was last modified: August 13th, 2016 by Stephen Morrison
December 17, 2015 0 comment
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HealthJourneyObesity

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

written by Stephen Morrison

Yarr…. I don’t know what I’m doing!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

I really don’t know what I am doing in the Gym was last modified: October 9th, 2016 by Stephen Morrison
December 14, 2015 0 comment
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HealthJourneyObesity

Eat, Gain, Weep and DON’T Bloody Repeat

written by Stephen Morrison

Everyone loves reading weight loss success stories.

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

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

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

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

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

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

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

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

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

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

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

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

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

I will make loving myself my new habit

I refuse to be a statistic. Do you?

Eat, Gain, Weep and DON’T Bloody Repeat was last modified: August 13th, 2016 by Stephen Morrison
December 8, 2015 4 comments
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JourneyRunningTriathlon

No More Running…

written by Stephen Morrison

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

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

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

For there will be no more running challenges for me.

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

It is also no more running blog for me.

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

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

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

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

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

Finally, there will be no more running.

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

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

No More Running… was last modified: March 11th, 2018 by Stephen Morrison
December 1, 2015 12 comments
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Health RewardsJourneyPhysical Activity

I would walk 5 million steps

written by Stephen Morrison

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

I would walk 5 million steps was last modified: November 13th, 2015 by Stephen Morrison
November 13, 2015 4 comments
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Once 354lbs, I now use physical activity to add years to my life and life to my years

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  • About HowManyMiles – From Morbid Obesity to Try Athlete and Active Traveller

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