Tag

Obesity

An Honest So Shape Review

Given my well documented experiences with meal replacement companies, I did not ever expect to be approached again to review another meal replacement product, so I was so surprised when So Shape sent me their 28 Day Reborn Kit for my Honest So Shape Review.

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And, in truth, I was happy to do so as despite my experiences and knowledge, I still do search for the magic potion that will deliver me faster fat loss results. I know that they do not exist, but that does not mean that I stop wishing that they did.

The alternative of discipline, determination and dedication sounds just too difficult. It might have taken me four years to reach my current weight, but I sure as hell do not want to take four years (or even four months) to regain my fitness levels or to lose some considerable weight.

This is often why I write supplement reviews. To highlight how useless, exploitative and expensive these products can be and how easy it is to fall under their spell.

But here’s the thing, I do not hate So Shape, even if I really wanted to.

As a company, they have been one of the most transparent, communicative and friendly that I have worked with. However, that is not why this review will https://chesterhousehotel.com/wedding-reception/ not be overly negative.

For I do think that So Shape have their heart in the right place and that they have a product that can serve a purpose, even if it is not one they had envisioned and not one that does not require some changes.

For as a fat loss product, it does not work for me (other than it er, did), especially not as a 28 day programme.

So, What is So Shape?

So Shape is a French Smart Meal company that has landed on the shores of Great Britain. There have been a wave of extremely and nauseatingly positive reviews from other bloggers who have all treasured the beautiful packaging, the flavours and the weight they have lost while instagram is awash with toned and sexy customers flying the flag for So Shape.

Now, I would never ever suggest that these bloggers have no integrity and are simply writing a positive review for a product they were paid to blog about, but I do wonder how they managed to miss many of the shortcomings that Helen (yes, they DID ask my Herbalife bashing partner to also review them) and I both observed.

Honest So Shape Review

The first being that no health professional in the UK would advocate the calorie deficit generated by replacing meals with So Shape, outside of those receiving medical interventions

Whether it is the 5 Day Reboot, the 14 Day Remove or the 28 Day Reborn the premise of the Challenge is the same. You consume two So Shape meals a day and one normal meal. Each So Shape meal is perfectly formulated to be packed with vitamins, minerals and some flavour.

And approx 200 kcals per meal.

As a relatively active man carrying too many pounds, my daily calorie requirements (just to stay the same weight) is 3,378kcals

The NHS recommends, for weight control, that each meal should be no more than 600 kcals and my average lunch seldom exceeds that, so even with some healthy snacks, I found myself consuming around 1,200 kcals per day, So Shape provide a list of free foods, but being plant based, I was limited more or less to salads and vegetables. Which makes me wonder why I do not just get my nutrients directly from natural foods?

It was no surprise then that I lost 6lbs in the first week. I was experiencing a daily 2,000 kcal deficit.

What WAS surprising was that unlike Helen, I was not hangry…..for the first week, at least. After having my morning shake (I do like the Mint Chocolate Ice-cream), I did not feel hungry or lacking energy for the rest of the morning and on days that I had early appointments, it was a quick, convenient and enjoyable car breakfast (the alternative is getting out of my cosy warm bed earlier on cold and dark mornings).

A tasty morning shake once I am awake

Although there is just one problem. So Shape pride themselves on their French style but je ne sais pas what the they were thinking with their Smart Shake bottle. While I do like the removable fruit infuser (and the advice to keep hydrated), it suffers from one major design flaw.

It is quite frankly awful to drink from.

Pretty…but not that useful

So bad that I ended up using one of my Smart Shakers for the rest of the Challenge….which didn’t last 28 days.

For while I did enjoy the breakfast shakes, I had a torrid time with the evening meals.

So Shape market the smart meals really well and their efforts to fully detail the ingredients and nutritional information of their dishes are to be applauded. Seldom do you see such transparency.

Screen Shot 2017 11 07 at 22.22.25

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

All style and no substance.

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

I made a dog’s dinner of this

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

Soup, but not as we know it

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

AVOID using the microwave and cook on a hob

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

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

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

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

Now, that’s what I call food!

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

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

And THAT is what I am now doing!

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

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

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

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

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

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

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November 8, 2017 7 comments

Health Mental Health Obesity

My Tips on How to Sleep More.

written by Stephen Morrison

According to Benjamin Franklin “there will be sleeping enough in the grave” but what if it a lack of sleep was another modern day behaviour that is sending us prematurely to our grave?

In his book, “Why We Sleep, The New Science of Sleep and Dreams”, Sleep Scientist Professor Matthew Walker states that:

No aspect of our biology is left unscathed by sleep deprivation.”

Sleep deprivation has been linked with cancer, diabetes, heart disease, stroke, Alzheimer’s disease, obesity and poor mental health while I am the first to admit that after a sleepless night that I am hangry for much of the following day. My increased appetite for unhealthy food can be linked to my lack of sleep and this is supported by science (1) and also my own experiences.

At my heaviest, I suffered from Intermittent Sleep Apnoea which resulted in about two hours of sleep a night and in me starting my day with a Mars chocolate bar to help me work, rest and play.

Through the use of a cpap machine I eventually improved the quality and quantity of my sleep, but looking and sounding like Darth Vadar did nothing for my love life and is possibly one of the reasons my wife became my ex-wife.

The CPAP changed my life…..while destroying my love life

Only when I lost considerable weight was I able to rid myself of the mask and now that I have regained some weight, I am aware (or my gf makes me aware) that my snoring has returned.
That has not stopped me from staying up late, while the rest of the house is sleeping, to watch Netflix, write blogs posts and generally enjoy the silence and some valuable me time!

In the mornings, I could barely get out of bed

The pressures of life and a 24 hour society can make sleep feel like a barrier to achieving all that we can be and people like Prime Minister Margaret Thatcher are remembered and revered for only sleeping five hours a night (President Trump sleeps for three to four hours each night, so that might be a great counter argument on its own).

However, we are now now being warned that sleep deprivation is a major risk factor for many conditions, including cancer (2) and over the past few months, I have been attempting to sleep more. However, sleeping more is similar to moving more and eating less. It is a great objective, but unfortunately, it is often easier to say than it is to do and I have had to take several steps and make a few changes to help me achieve this goal.

The first step was to look at why I stay up late. Blog writing, TV watching, social media updating and all too often, late night online shopping at Lululemon.

How To Sleep More

In order to get to bed earlier, I would have to look at the above. I realised that very few care about my Facebook ramblings at any given time, never mind at midnight; that I could write blogs in the early evening; that my favourite TV shows are on demand and could be watched at any time and that I had bought enough clothing recently to open up a stall in the local market. In fact, I have recently started giving stuff away to the local community. I needed sleep more.

So, I decided to retire to bed at the same the as everyone else. Not only has this increased my sleeping hours from an average of seven hours a night to nine hours a night, but it is nice going to bed as a family. The boys settle and my girlfriend and I have time to talk, read and cuddle (I am a sucker for cuddles). As a bonus, I am eating less, as my two hours watching TV, ranting on social media and writing blogs were accompanied by intermittent eating. Not on carrot and hummus sticks but on crisps and biscuits.

But going to bed earlier is only part of the plan as there is no guarantee of immediate sleep or even a deep sleep, so what else have I done?

Well, I have put away my smartphone. Research (3) suggests that sleep is delayed and also significantly impacted by too much exposure to the blue lights of our electronic gadgets. It reduces the production of melatonin which is our body’s cue to go to sleep. If I am not tired, I read a book for a wee bit, but I now find (my Garmin watch tracks my sleep) that by 10pm most nights, I am fast asleep.

I now retire to bed at the same time almost every evening. Going to bed at a regular time has been shown to have a positive effect on our sleeping pattern and quality of sleep while an erratic bedtime has the opposite effect (4). While not perfect, I am experiencing regular sleep cycles of light and deep sleep.

My Sleep Pattern Cycle

I have also stripped off and now sleep in my birthday suit. The body cools as we sleep and not only does this help us sleep more soundly, it promotes the production of human growth hormones that helps repair cells while it also helps in the battle against obesity (5). Teresa likes to be snug and needs a thick duvet, so it is sleeping in the buff for me (it is ok, there is no picture).

The final thing that I have been doing is supplementing again with 200 mg 5-HTP capsules kindly sent to me by Focus Supplements who sell a range of Nootropics. 5-Hydroxytryptophan which is an amino acid and precursor to serotonin, a chemical that can affect mood and social behavior, appetite and digestion, sleep, memory and sexual desire and function. 5-HTP helps raise serotonin levels in the brain (6). It was part of my daily regime back in 2011 when I lost 178 lbs in twelve months. I am hoping that it will help again.

If improved sleep could be bottled…..

In my Ariix post I wrote extensively about the need to look at the dosage of ingredients in supplements and check against clinical research. Some sellers of 5-HTP sell 50mg capsules when 200 mg is the stated dose in trials looking at Depression (7).

I have been taking one 200 mg capsule with my evening meal and my girlfriend has noted (with some envy and much to her annoyance) that I am falling to sleep very quickly. I have also noticed that I am eating less later in the evening and I am less grumpy (ok…..only marginally)

With all the above changes, I am sleeping more and sleeping more deeply. I am awakening each morning feeling refreshed and in no need to press the snooze button on my alarm. I am not missing my extra three hours of Netflixing and Facebooking and I am enjoying my extra time with my family.

Are you someone who prides themselves on burning the candle at both ends or do you also want to improve your sleep? Let me know if you you follow my example and how you get on.

P.S. if all else fails, maybe reading my blog will help you sleep.

Links to Research

This post was sponsored by Focus Supplements who gifted the 5-HTP and donated £20 to cancer charities.

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October 4, 2017 0 comment

Obesity Physical Activity

The End of the Road and the End of Being Fat and Fit

written by Stephen Morrison

When the Faculty of Sport and Exercise Medicine suggested that I speak at Elevate on a panel debating the notion of being Fat and Fit, I did not take it as an insult (it was a privilege and an honour to both represent the Faculty and to speak to such a distinguished audience).

For I am fat and I am relatively fit

I can swim, cycle, run (all slowly, mind), lift weights and I can play with my step-sons. I am a try-athlete and a triathlete (number 210 is still inked on my leg).

Fat and Fit

But, I am fat and over the past year, I have gained more weight as I allowed injury and my mental health to impact on my training and my eating.

However, I do know that by cycling and walking daily and going to the gym that I am in a better position than had I just sat on the couch.

At a recent health check, my blood pressure, resting heart rate, blood glucose and cholesterol levels were all within a healthy range, even if my BMI was not, and since increasing my activity levels, my mental and emotional health have again improved. While I still want/need to lose weight and I am fully aware of the dangers of being obese, I am appreciative of how being active improves my overall health.

The World Health Organisation states that health “is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity” and this week’s news, labeling the notion of being fat and fit as a myth, seems to have largely ignored this, even if its main claims are not to be ignored.

Being active enriches my life and a huge part of me wants to help others discover the same joy and that is why I have used opportunities like Elevate and even my FSEM Lay View to promote physical activity for all. It is why I write this blog and why I launch campaigns and initiatives to encourage others to become try athletes, regardless of their age, ability or size.

However, I will not lie. I have struggled of late. As I invest more time into helping others, devising schemes and writing blogs, the time spent on my own well-being shortens and my waistline widens.

Today, two things happened that decided a new course of action and a new direction.

Facebook’s “On This Day” brought back a memory from 18th May 2014.

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This was the day that I ran my first and only marathon. It was my proudest achievement but also the peak of my athletic performances. From the moment I crossed the finishing line to about about four days ago, I have coasted and I have felt lost.

I have searched for a purpose; I have searched for ways to use my story and experiences to help others and I have searched for recognition.

And all too often, I have searched for conflict and too many of my posts are filled with despair and anger.

I have stopped looking for ways to have fun and for ways to keep me moving. Everything now is judged on its potential as a blog feature or it is measured on its ability to promote How Many Miles. If I am going to ever be an Ironman (or even a fit man), I have to focus less on being a try-athlete and more on being a triathlete. I have to stop worrying about writing blogs and focus on updating food logs, especially if I am to reverse the damage done over the past few years. Damage that has been fully illustrated via my love of gadgets and technology (all the gear and no idea).

For in addition to the fantastic seminar by Professor Greg Whyte (there WILL be a FSEM post on this at some point) there was one stand at Elevate that caught my eye and today, I looked at the results of of my session with them and it proves that a picture is worth a thousands words.

Fat and Fit ?

This is ME, fat and fit but mostly fat. Using the cutting edge technology of the Styku 3D Scanner I have finally come to terms with how I look and feel about myself.

Regardless of my general level of fitness, my excess fat is a greater risk and I cannot ignore the image above. There is no hiding from the truth and there is no cropping of pictures to hid my girth.

I might be fit, but I am unfortunately fat and even as a supporter of body positive campaigns, it is hard to see anything positive about my current physique (other than it is still over 100lbs lighter than my heaviest).

So, I have decisions to make. Do I continue on my current path and continue to make the same mistakes or do I accept that change is needed.

It is time for change

An inner voice is calling on me (and has been for some time) to give up blogging and to give up campaigning and launching initiatives. Yes, I have had some notable successes, but I havve also experienced difficult times and while I do enjoy writing, all too often the writing of blogs and the promoting of said blogs has felt like a chore.

I have judged my value as an individual on my ability to accrue views and comments on blog posts and with the number of Twitter and Facebook shares and likes. I have become paranoid, resentful and at times delusional. I have let my persona of How Many Miles take over my life

It is time for change

I am not one for making sweeping changes and I have always benefited from making one or two changes at a time and then assessing the results. If something works, it continues and it mitigates the need for further action.

Most of my anxieties and self destructive behaviours stem from the frustrations borne from my failings as a blogger, event coordinator and physical activity champion. I try so hard and I often try too hard. I appointed myself as a guardian of the obese and the inactive. I made it my responsibility to stand up for them and to challenge the status quo. I made enemies and I am not sure if I have made a huge difference.

It is time for change.

I enjoy writing too much to completely give it up and I do get to have some fun, so howmanymiles will continue, albeit in a simpler, smaller and less confrontational form. I will post updates on my Ironman training and anything related to regaining my fitness but gone are my campaigning, my ranting and my pursuit of blogging superstardom. I will write to help keep myself accountable and hopefully it will entertain and encourage others. I will not lose sleep or friends over it.

I also genuinely enjoy supporting others and devising plans to get others active, but when I see my name omitted from credits, others rewarded for my efforts or my ideas fall flat, it saps my energy and usually drives me towards some form of chocolate. I admittedly get involved in far too many projects and cannot resist taking on more challenges when I am struggling with my current commitments. I let myself and others down and I head again for some form of chocolate. Yes, there is a pattern forming.

It is time for change.

I will honour and complete the roles and partnerships that I actively support and anything new that will complement my Ironman aspirations will be considered, but I will be discarding a few more roles and I will not be able to help any more businesses or organisations. I will not seek any more blogging opportunities that don’t directly relate to my own wellbeing (time to lead by example) and I have removed myself from blogging groups in which I have learned to loathe the very nature of blogging and sadly, many of those who practice it. I will continue with my reduced presence on Facebook and make a real effort to connect with friends in the flesh.

If you are one of those that I have disconnected from over the course of the last year, then I am sorry. You were most likely a good friend and it was my paranoia, angst, self loathing and fear of rejection that drove us apart.

These changes will reduce my levels of anxiety while enabling me to spend more time training and less time on the internet. I can’t promise to bounce back overnight and my excess pounds will not magically disappear, regardless of what that skinny coffee selling person tells you (sorry, I promised no more ranting) but I am going to take advice from Professor Greg Whyte.

I am going to aim to do more today than I did yesterday and I am going to prove to myself and others that the impossible is possible and most importantly, I am going to stop being Fat and Fit.

I am going to be an Ironman

May 18, 2017 2 comments

Health Obesity

Tough New Rules from the Committee of Advertising Practice?

written by Stephen Morrison

Childhood obesity is a serious and complex issue and one that we’re determined to play our part in tackling. These restrictions will significantly reduce the number of ads for high, fat, salt or sugar products seen by children. Our tough new rules are a clear demonstration that the ad industry is willing and ready to act on its responsibilities and puts the protection of children at the heart of its work.

Encouraging words from the Chairman of the Committee of Advertising Practice (CAP), James Best

According to CAP they have today announced, following a full public consultation, tough new rules banning the advertising of high fat, salt or sugar (HFSS) food or drink products in children’s media. The rules will apply across all non-broadcast media including in print, cinema and, crucially, online and in social media.

The rules, which will apply in media targeted at under-16s, will come into effect on 1 July 2017.

With the Child Obesity Strategy having no real bite, I was not expecting these “tough new rules” to provide me with any real hope and having reviewed the new advertising rules, I do believe that it is once again a missed opportunity, albeit with some progress.

So, what are these new rules and how much of a difference will they make?

Committee of Advertising Practice Tough New Rules

· Ads that directly or indirectly promote a HFSS product cannot appear in children’s media

· Ads for HFSS products will not be allowed to use promotions, licensed characters and celebrities popular with children; advertisers may now use those techniques to better promote healthier options

These sound great until you consider what is not covered by these rules. The packaging of HFSS products will not be affected. They will continue to be covered in the latest cartoon and film characters that our children are often drawn towards. When it is generally agreed that TV advertising has a relatively low impact on HFSS consumption, these rules seem like yet more watered down measures.

· Ads for HFSS products cannot appear in other media where children make up over 25% of the audience

With children reportedly spending more time (around 15 hours per week) online than watching TV, moves to reduce their online exposure to promotions for HFSS products is a welcomed measure, but I do have my concerns. Up to 25 in every 100 children could still be exposed to advertising and across the UK this equates to more than 3 million children.

A concern shared by the Obesity Health Alliance, who view it as a loophole that could (and most likely will) be exploited. Also, has anyone stopped to consider that obesity, inactivity, screen time and poverty are closely linked? It is quite possible that children in poorer households will watch more TV and spend more time online than anyone else with their households spending greater proportions of their income on food. With obesity rates soaring, we need to do more to ensure that all children are protected.

With one third of children overweight or obese by their eleventh birthday, we need to protect them from relentless junk food marketing in all walks of life.”

-Obesity Health Alliance.

The Children’s Food Campaign go further and while they believe that the “The Committee of Advertising Practice has finally listened to the voices of parents and health professionals, after years of resisting calls for stronger measures to reduce children’s exposure to junk food marketing online” they also share concerns that “CAP has failed to learn the lessons from industry’s exploitation of loopholes in TV advertising regulations”.

Jenny Rosborough, campaign manager at Action on Sugar, called for restrictions to be extended to programmes such as X Factor, which are hugely popular with children but which are exempt from these restrictions because they fall outside children’s programming.

The response to the new rules from the Committee of Advertising Practice have been received in similar fashion to the Child Obesity Strategy with many believing that “the power still seems to be very much in the hands of manufacturers and advertisers, not parents”.

The Children’s Food Campaign offered the perfect summation:

Ultimately, the new rules are only as good as the body which enforces them. We hope that from July 2017 CAP and the Advertising Standards Authority will ensure companies follow both the letter and the spirit of these new rules, and close any loopholes which arise.

Rather than develop a groundbreaking strategy that puts the wellbeing of all children at its centre, it is my belief that CAP have produced a set of rules that fall short. It’s supporters and the food industry will possibly argue that parents have a greater responsibility, but how many of us feel pressured by children who influence our purchases, based on the marketing directly aimed at them?

We will need to wait until July 2017 to see what impact these tough new rules have.

December 8, 2016 0 comment

Triathlon

Ironman 2018. Identify Your Dreams and Work Backwards

written by Stephen Morrison

“Identify your dreams and work backwards, using milestones to track and celebrate your progress. Progress doesn’t have to be becoming the best, but simply by becoming better. Better today, than you were yesterday and better tomorrow, than you are today.”

This is an excerpt from my Faculty of Sport and Exercise Medicine Lay View and it will guide me on my journey from Fatman to Ironman

These words were original spoken by Frank Dick OBE. As the President of the European Athletics Coaches Association and one the world’s top sport coaches, he knows a thing or two about training great athletes.

I am not nor never will be a great athlete, but my dream, as revealed in Man V Fat, is to be an Ironman, even if it does take me the full 16hrs and 10 minutes allowed (although I do hope to complete it a little faster) to complete it.

With the Kona Ironman 2016 World Championships happening as I type, it seems as good a time as any to lay down my plan for Ironman 2018.

Before anything else, I have to decide on an event. Ironman is a truly global event, but as I am fundraising for Cancer Research, I wanted to minimise costs, so I first looked for events in the UK.

Unfortunately, the UK options are Bolton and Wales and while I have nothing against either location, I am from Glasgow and the prospect of competing in the rain isn’t appealing. I may come across as a fair weather athlete, but my fellow Glaswegians (especially Travis) and anyone in Manchester and Cardiff will understand my desire to avoid the rain. So somewhere with some sun and warm water would be nice.

I am not expecting an invitation to Kona, anytime soon, and while a return to Noosa, Queensland in October 2018 would be wonderful, I have to look closer to home and Europe. In addition to warm water. I would like somewhere nice to celebrate and recover.

Everything points to the wonderful island of Mallorca in September 2018 as being my final destination.

The 26.2 mile run might even be pleasant…..ok, maybe not.

The run route is relatively flat (and lined with palm trees!!); the swim, in the Mediterranean is both seawater (i.e floaty) and relatively calm (and warm), while the cycle contains some amazing switchback roads and a wonderful backdrop.

Mallorca is a popular base for triathlon training and I might need to arrange a wee reconnaissance visit to the island and sample some cycling on these awesome roads.

What goes up, has to come down

With Ironman Mallorca normally held in late September, I have approximately two years to prepare. No, that doesn’t mean twenty months to procrastinate about my preparations and then four months of panicking about the lack of them, it means twenty-four months of discipline, determination and dedication.

The three “D’s” that help make so many East African runners so successful.

It isn’t their DNA, their diet or the altitude, it is their attitude that makes them winners and I have to adopt it.

The countdown to Mallorca starts now and I cannot lose focus. The past two weeks have seen my training stutter as I have been sitting an exam and caring for my mum. As I type this, I recognise the need to decide upon a plan and stick to it.

So having identified my dream, it is time to work backwards. I reckon that my milestones should be at least one Olympic Triathlon, a Sprint and possibly some Duathlons, Open Swimming and Cycling events

However, If I am honest, I don’t actually have any idea what it takes to prepare for a 2.4 mile swim, 112 mile cycle and 26.2 mile run, especially as I am not the greatest swimmer or the most confident of cyclists. At the moment, I am not even a competent runner.

I’ve done some Internet searching and the general consensus is that two years should be enough time for me to prepare. However, I will seek support from the experts at Triathlon Scotland and from Ironmen (and women) such as Mark Russell and Team GB Athlete Anna Symms. Both have generously offered to guide me and help prepare a proper schedule. One that will prepare me for the greatest challenge of my life, but one which will also recognise that I have others roles and responsibilities that present their own challenges.

There will be no intense or special training for me, just a consistent approach to being better tomorrow, than I am today.

And regardless of my training and event schedule, there are some essential milestones that I need and want to achieve:

I want to lose at least five stones of fat. I am currently sitting at 250lbs and having been 180lbs in 2012, it is a good weight for me and hopefully I won’t look too ridiculous in a tri-suit.
I also want to build more muscle. Ironman is an endurance sport and I need to be both physically and mentally strong.
I need to learn to swim and swim well. Currently, the 2.4 mile swim is the most daunting aspect of the Ironman for me and it will possibly make me or break me.
I need to master the art of the transition and learn the rules of triathlon. I won’t be trying to beat the Brownlee Brothers, but I do not want to attract any unneeded time penalties.
I need to remember to book a place. Ironmen events are becoming even more and more popular and they sell out almost as quickly as they open.
I need to raise as much as possible for Cancer Research and everyone can contribute here at Stephen’s Ironman 2018 Challenge for Cancer Research.
Finally, I also want to raise more awareness of the links between obesity and cancer. Too many of us believe that we are fit and fat and fail to understand the real danger that carrying extra weight can bring. Hopefully my efforts will inspire more to follow their dreams.

So, Mallorca Ironman 2018 is the dream and there will be many milestones to achieve and many barriers to overcome. It will not be easy and it will not be something that I will take lightly. There is much to do and I hope that you will continue to follow my progress here and at Man V Fat.

And remember, anything is possible.

howmanymiles

October 9, 2016 5 comments

Obesity

The Race Is On. It is Time to go Faster

written by Stephen Morrison

It was the usual night before the Great Scottish Run weekend.

I had arranged (and photographed) my kit, set my alarm and, as usual, I could not sleep. The weeks leading up to this had seen me frantically trying to get event ready and if I was honest, I would have to be the first to admit that I hadn’t put in quite enough hours. The days leading up to it hadn’t see me in the greatest of health and my old doubts were resurfacing. I wasn’t fit enough. I wasn’t ready and I didn’t belong in a such a talented field.

At times, I am my harshest critic.

However, I am also a firm believer in the power of the occasion in bringing the best out in people and I would also be surrounded by friends.

So, come morning, I jumped out of bed and began my morning ritual of having breakfast, getting ready and gathering all of my paperwork before rushing out the door to catch the train to town. I had not been this anxious or excited about an event for years and it reminded of my very first Great Scottish Run Half Marathon.

However, unlike many of my friends, I was not preparing for the Great Scottish Run and the more observant of you will have noticed that my race bib, in the picture above, isn’t in fact a bib. Go on, have a closer look.

It was the cover of my Level 2 in Fitness Instructing manual.

For the event that I was about to participate in was no race. It was my Level 2 in Fitness Instructing assessment.

For too long, I have only been an obesity and inactivity adviser and activist. Sure, I have launched events and I have helped to change a few lives, but I dream of helping even more people. I want to provide the same support that people like Jen Wilson and Scott Devenney have provided me with. I want to help the overweight and obese lead healthier and happier lives. I don’t only want to inspire people, I want to directly support and motivate them.

I want to educate, encourage, enable and empower people using empathy and my experience of being morbidly obese and inactive.

I mentioned Jen and Scott for a reason. Not only are the exceptional personal trainers (PTs), they are genuinely passionate about helping others. They are also now friends. They and many of the PTs that I respect have all trained with a specific company.

That company is Faster Global and at the time when I started working with Great Run and the Faculty of Sport and Exercise Medicine, I was also introduced to John Hardy who offered me an opportunity that I have taken three years to believe that I was ready for.

John Hardy recognised and respected my passion and my determination. He saw something in me. More importantly, he believed in me and he waited for me. Over the last three years, he has chipped away at my insecurities and he (and Scott) finally made me commit to realising my other dream and to attend the weekend assessment.

Now, I am a qualified Level 2 Gym Instructor, and by the end of the year, I will be a qualified Level 3 Personal Trainer. Then, in 2017, I will learn even more and become a member of John’s FTE team, where I will join over 130 of the finest Personal Trainers in the country.

I will then answer the question of Can Fat Men be Personal Trainers (although, I will obviously be well on the way to becoming an Ironman, by this time) and I will change lives. Many lives.

October 3, 2016 0 comment

Health Obesity

Energy Boosting Snacks for Work and Home

written by Stephen Morrison

One of the reasons for my weight gain of late is that I don’t eat enough.

Whoa…I hear you say, how can I, howmanymiles, gain weight by not eating enough? Am I some sort of freak of nature who defies the principle of calories in vs calories out?

Well, let me expand (much like my waist). Recently, I dropped some hours at work. Not to become a full-time blogger or even to allow me more gym time. It was to help me manage my caring responsibilities. I look forward each day to welcoming the boys home from school and unfortunately, I have also become accustomed to looking forward to my 3-4pm feeding hour. Which sometimes drifts on to 5pm and even 6pm as I make and taste dinner for the family.

Despite my best efforts, I am not going to bed earlier and I am certainly not getting up earlier in the morning. Each day, it is a mad scramble to get washed, dressed and out to work. No time for breakfast and no time to prepare lunch.

Not that I actually get one. I only work five hours a day and wait until I come home after 3pm to feast. So, to more accurately explain my weight gain, I should say that I don’t eat enough in the morning. I certainly make up for it later and then, when full, I often struggle to do a workout.

And with an Ironman (you did read my Man V Fat post, didn’t you?) to prepare for, I need to find ways to find time to eat in the morning and at lunch.

So, when the good folks at the meeting software provider GoToMeeting sent me their 15 Snacks to Boost Energy and Productivity Blog to read and share, I was instantly drawn to the information and the infographic it contained.

According to the author, Wendy MacAuliffe, part of the reason for my 3pm munchies is due to my circadian rhythm. She states that:

Our circadian rhythms (which influence our sleeping patterns) can also be responsible for creating the munchies. That’s why just as the afternoon slump hits, we go to make ourselves a cup of tea, and reach for the chocolate digestives!

It all starts to make sense. It isn’t that I am a glutton or have a really, really sweet tooth, it is because of that pesky circadian rhythm.

Listed, in the infographic, were 15 protein and fat packed energy boosting snacks that I could sit on my desk and tuck into while working. Not only, would they help me avoid snacking on unhealthier foods later, they would provide me with a much needed energy boost. Something that both my Ironman aspirations and my boss might appreciate.

Admittedly, some of them don’t excite me, but I have to admit, it has been too long since I last ate hummus ( I once lived on it while living on a Kibbutz)

Have a look at GoToMeeting’s suggested energy boosting snacks below and let me know if any of these end of on your desk . I would love to see tubs of nuts, bean and kale crisps replace the almost endless supply of cakes and biscuits in my workplace. And hey, you can still have chocolate, just the dark stuff.

This post was sponsored by GoToMeeting and for posting it, I was paid a fee. As part of my Ironman challenge is to raise awareness and funds for Cancer Research, I am donating the said fee (might need to get a tax adviser to advise on all my blog fee donations) to them

October 2, 2016 2 comments

Health Obesity

Man V Fat Football Glasgow- It’s coming home

written by Stephen Morrison

Man V Fat Football

Are you tired of feeling tired? Are you fed up of feeding yourself rubbish?

Do you have a goal of playing football anywhere but in goal?

Well, I have some news that will get your heart rate going. Literally.

Scotland might not be involved in Euro 2016, but Man V Fat Football is coming to Scotland and in Glasgow, I have the honour of being your league coordinator. If Man V Football is news to you, then check out the feedback back from CNN , the BBC and more importantly the PLAYERS.

And for those interested in seeing what happens at a Man V Fat Football league, I even have some footage for you that might have you once gain longing for a kick-about.

Man V Fat Football is unlike any other football league in existence

It is exclusively designed for men who are overweight or obese; points are scored for both victories on the pitch AND in the kitchen and your registration cost and game fee include a no-nonsense fat loss book, weekly weigh ins (cheaper than Weight Watchers and you won’t be the only guy there) and access to the world’s best (in my honest opinion) male fat loss community. A community that has helped over 300,000 men lose weight.

So far, 95% of players have lost weight over 14 week league, with the average loss being 2 stone!!

It’s a chance to play the beautiful game with men of equal size and with an equal desire to be leaner and fitter. Man V Fat Football will give you the chance to lace up your boots, to get back on a pitch and to show that sometimes, losers win.

Man V Fat Football kicks off on Sunday, July 31st at Lucozade Powerleague Townhead and you can find out more and register for the first league here.

You can sign up alone or with friends, but be quick. Places are limited and every league so far in the UK has been heavily (no pun intended) over subscribed with over 1,000 guys applying for the original 80 places.

Let’s show the Man V Fat Football community that Glasgow is the home of football and that we will be the Biggest Losers and winners!

June 22, 2016 2 comments

Health Obesity

Help Me Do It – University of Glasgow Weight Loss Study

written by Stephen Morrison

Do you live in the Glasgow area and do you want or need to lose a few pounds?

With 65% of Scots currently overweight, the unfortunately reality is that you probably do, even if like me, you consider yourself fit and fat.

Obesity is a major contributing factor to many diseases and conditions that can limit and even shorten our lives. It is linked to cancer, coronary heart disease, diabetes, osteoarthritis and even depression.

So why then do so many of us allow ourselves to become overweight and increasingly obese? One could argue that we live in an obesentric environment, where we don’t need to be as active and are encouraged to eat fast foods, or that we lack personal responsibility (a favourite of fat-shamers everywhere).

Whatever the reasons (check out my Faculty of Sport and Exercise Medicine post on Salutogenesis ), one thing is true.

Losing weight is rarely easy and keeping it off can be harder still.

I consider myself lucky in that I have only regained 56 of the 170lbs that I originally lost in 2012, when I was 354lbs, for according to the University of Pennsylvania, 65% of those who experience rapid weight loss regain their weight within three years.

However, the truth is that I am once again obese, even if I am back heading in the right direction and I need help!

Apart from discipline, determination and dedication,we also need accountability, compassion and encouragement. This ACE approach does not take away the need for smarter choices and more self serving behaviours, but instead provides a platform for sustainable fat loss.

Help Me Do It

When we have the support of others, we are more likely to succeed and that is why Glasgow University and the National Institute for Health Research have launched the Help Me Do It study.

It is a two year study into the benefits of using a dedicated website and mobile phone application (app) to help affect behaviour change. Help Me Do It will provide users and a buddy (it can be a partner, relative or friend) with access to an especially designed website that provides information and motivation on how to eat better, move more and feel better about yourself.

If you have a BMI of 30 and over, are aged between 18 and 70 years old and have access to the internet and a smartphone (Android or IOS) you can get the chance to test run the app and see if it can help you to lose weight

For more information, please contact the Study Manager, Lynsay Matthews, on lynsay.matthews@glasgow.ac.uk or call her 0141 353 7633.

I didn’t lose my weight without others to Help Me Do It and neither should you.

June 21, 2016 0 comment

Health Obesity

Diabetes Awareness Week with Sports Direct Voucher Codes

written by Stephen Morrison

In my Be Swifty and Shrifty blog post, I shared how I saved money while going from xxxxl to medium in clothes. My weight and shape were changing so rapidly that buying quality designer clothing from charity shops became a necessity and one of life’s secret pleasures. Finding a pristine Ralph Lauren jacket for £5 was one of my most cherished charity captures.

However, that was then and times and unfortunately my physique have changed.

I have been moving back up the sizing chart and I am currently sitting mid way between xl and xxl. My blood sugars and my blood pressure have also risen and my general health has suffered. Despite spending much of my life morbidly obese, I have fortunately never developed Type 2 Diabetes and as a 40 year plus obese man, I have to recognise that my lifestyle makes me more likely to develop it.

I will not allow my weight to increase further and I am improving my health. My stay in xxl and xl land will be temporary, but as I am trying to be physically active with my boys, every day, I do need some new temporary sports gear that fits me. As my girlfriend will testify to, boys are stinky and we are filling the laundry daily with our smelly and dirty sports gear. And as they are also growing, at an alarming rate, I am currently buying them and myself, more and more sports gear. Yes, I do occasionally receive free kit from brands, for my work on campaigns, but as a blogger, I don’t generally get free stuff offered to me or when I do, it’s in a smaller size. I need to find inexpensive clothing that will stand up to sweaty sports and gruelling gym sessions and preferably not make me look like I am wearing a potato sack or a smock like Homer Simpson.

Clothing designers must have a wicked sense of humour as the larger a person gets, the uglier their choice of clothing becomes.

So, when My Favourite Voucher Codes approached me to write a paid post about Sports Direct money saving codes for them, my spidey senses tingled. I had never heard of them and I was worried that I might be contributing to some unscrupulous click bait scheme, but on closer inspection, I discovered that they actually provide genuine Voucher Codes for many well known online stores. Stores including Sports Direct.

Sports Direct Voucher Codes

Sports Direct often make the news for all the wrong reasons, but for people starting out on their fitness journeys or for those looking for some summer holiday bargains (or Father’s Day gifts), they provide a wide range of sports clothing and equipment. Usually at heavily reduced prices and usually in any size that you might need. Sports Direct was my store of choice when the fancy running stores had nothing in my size or in my budget.

And now, thanks to My Favourite Voucher Codes, you can save even more money with their Sports Direct voucher codes.

The Sports Direct voucher codes update daily, but you can usually always find savings with Sports Direct free delivery discount codes or with extra discount on sports shoes and sporting accessories

The savings aren’t huge, but for many (including myself) every pound is a prisoner. If I can save a few pennies using sites like Sports Direct Voucher codes, for the sake of a click, I will.

And those clicks don’t just save me money, they generate donations to charity. My Favourite Voucher Codes earn a commission for each of us that visit Sports Direct and make a purchase through their site. They then donate 20% of that commission to charity, and this has seen almost £50,000 raised for various UK charities.

It’s Diabetes Awareness Week and one of the shortlisted charities in June is Diabetes UK.

Even if you don’t need or want to buy from Sports Direct, please visit My Favourite Voucher Codes and vote for Diabetes UK.

To set the record straight (a wee Diabetes Awareness week plug), I can confirm that received a payment to write this post. As part of my commitment to Diabetes Awareness Week, Feet for Life and the promotion of health, I have decided to donate my fee to Diabetes UK.

June 18, 2016 0 comment