15: Time for bed

As anyone who has visited Scotland's capital city during August will know, the Edinburgh International Festival and the Edinburgh Festival Fringe are rather jolly and social affairs.

Not only is it the perfect opportunity to see live comedy, theatre, concerts and art exhibitions - but it's also a great excuse to catch-up with friends. Certainly for me it's one of the main times of the year when visiting out-of-town acquaintances contact me and suggest meeting-up for a drink.

In the past I've never really thought about the effect that all this merriment has on my body. However this year is different. 

Last Thursday I sat down with Luke at Luke Bremner Fitness to go through my diet sheets, home workouts, and for him to take my monthly measurements. The results were very revealing. 

I'd already highlighted to Luke - through the colour-coding of my diet sheets - that I'd dined-out a lot more over the past month and consumed more alcohol than usual. This translated into less body fat loss than we had scheduled for, only 0.4% - from 18.4% to 18%. I know it's a loss, which I'm happy about, but it wasn't the full 1% target I'd originally set myself. 

In fact all my body stats over the past month have only had minor improvements. Although my chest and waist measurements have significantly decreased since I started my fitness regime in April - it is now my waistline that is decreasing less rapidly. 

As Luke explained to me there were two reasons - in addition to my recent excessive drinking and eating out - that were the cause of this.

The first was lack of sleep. On average I was sleeping for six to six and a half hours per night. No where near the eight hours sleep that we require. As Luke said to me "Sleep is the body's reset button." There was no real reason why my alarm was set for 06.30, so Luke suggested I push it back a bit. In addition he suggested no 'blue light' for at least half an hour before bed. So for me that means no iPad, iPhone, laptop or TV. Time for me to reconnect with books and magazines again.

The second reason why my waistline measurement isn't shrinking as fast as others is because, as Luke explained, I was failing to eat breakfast within 30 minutes of waking up. In fact, some mornings it was almost two hours between waking and eating*. As we all require nourishment after sleep, which trigger certain fat-burning chemicals, Mr Bremner's recommendation was that I make a concerted effort to keep to the 30 minute rule.

So far, so good. Apart from last Saturday evening - which included more Festival activities - I've managed to sleep for eight hours each night, and am already feeling the benefit. In addition I've altered my morning routine and now shower after breakfast instead of before it. This enables me to breakfast sooner, although I'm still finding it challenging to actually eat within 30 minutes from waking. Often it's more like 40 minutes.

However I'm interested to see how my monthly stats look the next time, especially when combined with the tougher exercises Luke has introduced me to recently. As always I'll report back on my progress. In the meantime, happy slumbers!

*A consequence of keeping very detailed diet sheets

14: Get Inspired

After the disappointment of not getting any tickets for the London 2012 Olympics, I was determined to at least see one event at the 2014 Commonwealth Games currently taking place in Glasgow.

In April, when tickets for the general public went on sale, I scanned through the sports that were on offer looking for something that would be both appealing, and of relevance. It wasn't too long before weightlifting had grabbed my attention. I felt it was appropriate because I'd recently started lifting weights as part of my workouts at Luke Bremner Fitness. 

Knowing nothing about this sport, I did a quick internet search on the different classes and categories. When better informed, I applied for a ticket for the 94kg (207lbs) Mens Weightlifting Final, as this was the closest weight - at that point in time - to my own. 

After weeks of waiting, on Tuesday I made my way to the Clyde Auditorium in Glasgow to attend the event. Like London 2012, the venues have been packed with spectators, which is great to see. Whilst waiting for the competition to start everyone was given a brief introduction to the weightlifting format, how it worked and what to look for. This was a prefect guide for newbies like me. The audience were also encouraged to cheer and support all the competitors equally. Once both competitors and judges had been introduced, there was 10 minute warm-up before the competition started.

The first element was the "Snatch". Once this got underway, I suddenly realised weightlifting isn't just about brut strength, but there's a psychological element to the competition too. Participants started nominating to lift heavier weights which altered the order in which people appeared on stage. I also hadn't appreciated that there were time limits placed on each lift. This all made for a very enthralling spectacle.

When Scotland's Peter Kirkbride - who had won a Silver medal at the 2010 Commonwealth Games in Dehli - appeared on stage, the venue roof almost came off with the noise from our cheers. The pressure of performing in front of a home crowd must have been immense for him. However his first lift was sufficient to take him through to the second element which was the "Clean and Jerk."

It was at this point that the audience became completely impartial. When competitors failed a lift, the noise from our support for their next attempt became even louder. We were almost willing some competitors to make the lift in order to keep the competition going longer.

Ultimately it came down to a battle between Simplice Ribouem from Australia and Steven Kukuna Kari (photographed above) from Papa New Guinea. Mr Ribouem had managed to lift a heavier weight in the Snatch but Mr Kari had lifted more in the Clean and Jerk. At the end of the competition this left them both tied on the same combined weight for the two lifts of 349kg (769lbs). In the end the gold medal was won by the gentleman from Papa New Guinea, because he was the lighter weight of the two men.

The BBC - who are televising the Commonwealth Games across the UK - are asking its audience to get involved by using the Twitter hashtag #GetInspired. After Tuesday evening I've certainly been inspired. I've been given quite a number of new challenges this week by Luke Bremner in his private fitness training studio and, in all honesty, I've surpass all my expectations… well, for this week anyway.

13: Taps-Aff

Scotland has been enjoying some glorious weather over the past few days – quite a rarity for up here. As a result I've done what the saying advises and been "Making hay while the sun shines." Of course it helps when friends from outwith the city come to visit. Last weekend Tom, a friend from Bristol, was in town for the first time, so I decided to take a half day last Friday and show him around.

For those who have never been to my adopted city before – I was originally born in the south east of England but have lived in Edinburgh for 23 years – let me explain that the centre is really rather compact. Despite our fabulous bus system and excellent new tram line, in my opinion the best way to experience Scotland's capital is on foot. Also, due to Edinburgh's undulating terrain, this doubles-up as great cardiovascular exercise too.

After a quick stop at mine to drop off luggage, we ventured to the Royal Botanic Garden for a spot of lunch al-fresco at their Terrace Café. From there we headed to Calton Hill to enjoy panoramas of the city before dropping back down to Princes Street for an afternoon coffee. Crossing to Edinburgh's Old Town we sauntered up the Royal Mile enjoying the free street entertainment on offer, then climbed to the top of the Camera Obscura. We made a final descent to the bustling Grassmarket before allowing ourselves an early evening beer in the beautiful surroundings of Princes Street Gardens. In total we covered 12km (7.5 miles) without really thinking about it.

Walking more has been another part of my fitness regime over the past 4 months – however there are people I follow on the Argus app who are prolific walkers and put my daily average of 5–6km (3–3.5miles) to shame. That said, when Luke Bremner took my measurements at his training studio last week we discovered that I've already hit one of the new targets we set last month - this was to lose another 2.5cm (1") from my waist. Since April I've lost over 14cm (5.5") from my waist and over 10cm (4") from my chest.

It's stats like these that bring me to the photo above. I took this selfie yesterday when I wandered into Inverleith Park to enjoy the warmth of the early evening sunshine. Due to the recent achievements I've been making, through diet and exercise, I have a new level of confidence about my body. Taking my shirt off in public - commonly referred to as "taps-aff" in Scotland - doesn't seem to phase me now, nor does posting a photo of me like that either. I guess it's another example of how Luke's strapline of "Fitter. Stronger. Healthier. Happier" is spot on and summarises how his clients' feel after working with him. I know I certainly do.

As the Fringe Festival starts in earnest at the end of next week I expect the Scottish weather to return to our more traditional wet, and not quite so wet, climate. In the meantime, when the sun does shine I intend to enjoy it a little more at the park.   

12. Nuts!

Often in life it's the small insignificant things that provide us with biggest surprises. Last week I posted an image of some Greek Yoghurt with mixed nuts and blueberries on Argus. Most of my usual friends and followers, on that app, indicated their approval of this dish by liking it. One or two even took the trouble to write a complimentary comment about it too.

As the week has progressed the number of likes and comments for this photo has gathered momentum. The last time I looked almost 100 people had given the picture a "thumbs-up." Who knew that this dessert, that was really quick to put together, would fire the taste-buds in others. I'm not sure whether it's the combination of ingredients, with their different textures and flavours that have inspired people. Now seems to be an appropriate time to let you into a little secret though. I was simply finishing up bits and pieces from my refridgerator because they were nearing their use by date. There, the truth is out!

Last Saturday, as I busied around my appartment doing domestic chores, I had the TV tuned to Le Grande Depart of the Tour de France. For 2014 this particular element of the race was hosted in the UK, with the first two stages taking place in the English county of Yorkshire. I was particularly interest to see these, as the riders passed through many of the places I had visited with my parents, when we once holidayed there several years ago. 

It was brilliant to see how the British public got right behind the race. For me, it evoked memories of the London 2012 Olympics, as again huge crowds lined the roadsides and took up every vantage-point in order to see the pelaton pass by. I remember feeling an urge two years ago to buy an bicycle and start cycling again, and these feelings emerged again last week.

For gentleman of my age there is a danger that if we purchase a bike we suddenly become a MAMIL - middle-age man in Lycra - which is a wonderful accronym that I was introduced to recently. Personally speaking I haven't needed to acquire the bike, the regular gym routine has already done it's job in this respect. 

Yesterday Luke commented on a new Nike Pro Combat training shirt I was wearing. As I explained to him, I'd bought it about a month ago but I've only just acquired the confidence to wear it - due mainly to the way my body is changing and the shape it's becoming. For those who don't know, this range of clothing is marketed as a "second skin" and the fit is very snug. As Luke pointed out to me "There's no hiding place in that shirt Derek." And he was right, from now on my abs will always need to be engaged whenever I decide to wear it to his gym.

11: Homemade

Over the past week I've made some extraordinary food. This statement isn't meant to sound boastful or act as an attempt to 'big-up' my culinary skills. I'm using the word 'extraordinary' in the context of unusual but delicious.

One of the challenges I face - as a pescatarian - is trying to find new ways to bring variety and nutrition into my diet. As a 'have-a-go' home baker I've also been missing the 'Will it rise/Won't it rise?' excitement of making cake over the past three months, especially to enjoy with a Sunday afternoon cup of tea.

At an recent event I was offered beetroot burger canapés. Not only were these extremely tasty but they were also a complete revelation. I'd never contemplated making my own veggie burgers before, but a quick search around the Internet and I had a vegan beetroot burger recipe to try out. What's more it was packed with several protein-rich ingredients - so Mexican Waves all round. 

Similarly I found a recipe for a "healthy" fruit cake* - if it is possible to make such a thing. The most interesting concept about this cake was that it contains zero fat and zero sugar. Reduced dates and water become the main binding agent, whilst the fruit provides the natural sugars that sweetens the mixture. I have to honest and say that I was slightly sceptical about whether this would work - but once I'd made it and tasted it, I knew it was a bit of a winner.

Since dropping the Moves app a few weeks ago - please see the footnote on my Squeeze, Ease and Hold blogpost for more info on why - I've since been recommended, and started to use, Argus from Azumio Inc. This is an altogether more comprehensive app. Not only does it record when I'm walking and when I'm working-out, but I now use it to monitor my sleep as well as heart-rate through paid-for bolt-on apps.

The most fascinating aspect of Argus is food though. There's a whole merry band of us around the globe who share photos of what we're eating with each other via Argus's News Feed. As we're all located in different time-zones I'm getting used to looking images of people's evening meals whilst I'm eating breakfast, and peoples' breakfast when I'm tucking into a late afternoon snack.

Of course looking at other peoples' food isn't just about being nosey - although if I'm totally honest there is an certainly element of that for me. I'm also using this feature to gather inspiration for dishes that I could try here at home. In addition I'm using the app to engage with others, who are also on a fitness regime, by chatting to them about their food.

The "healthy" fruit cake certainly got quite a bit of interest when I posted a photo of it onto my activity feed. Carolyn, who is based near the eastern seaboard of the US, and I struck up quite a rapport about the cake. I even provided her with the list of ingredients and instructions when she told me that she couldn't access the recipe via the URL I'd given.

If you're in the market for a pedometer, calorie, nutrition and activity tracker, then I can certainly recommend Argus. It's an app with so many parts to it, that it feels like I now have a Swiss Army Knife for health and fitness on my smart phone.

*There is a bit of confusion with the healthy fruit cake recipe. The instructions contain more fruit ingredients than were listed. I decided to opt for 400g mixed fruit and 50g figs and apricots - and this certainly worked for me.

10: GOAL!!!

So the FIFA Football World Cup is in full swing in Brazil, and there have already been some surprises. Current holders Spain have lost their two opening group matches and are almost on a flight home. Who'd have predicted that a month ago? Certainly not me!

That's not the only surprise of the week for me though. Over the past fortnight I've been tantilisingly close to reaching one of my initial fitness goals – that of reducing my weight to 80 kilos (176 lbs). 

This morning I was at Luke Bremner Fitness for a regular review of my diet and nutrition, and for Luke to take my body measurements. When I stood on the scales and 80.6 kgs popped up, my immediate reaction was "Get in there!"

To put this into some context, when I first discussed my original goals with Luke back in April, I'd said that I wanted my weight to be 80 kilos after 6 months. So to achieve this target in 3 months makes all the sacrifices and effort worth while.

However I'm not about to rest on my laurels. Luke and I have already discussed some new goals for me aim at in the next 3 months - one of which will be very tough to achieve - but I'm up for the challenge and it'll be interesting to see how I fare.


POSTSCRIPT: Saturday 21 June
Yesterday Luke published the graphic below which shows photos of me in April and June 2014. I think it goes without saying that my progress is now clear for all to see. For those who were taught metric weights and measurements at school, like me, 13lbs equals 5.8 kilos!

9: Let's get Fizzical

This week has been a "transition week" - as Luke described it. I've certainly enjoyed a couple of lighter training sessions with Mr Bremner, but that doesn't mean I've been slacking. I've still managed to do some exercise at home during the weekday evenings too – so long gone are the days of excuses. Luke has now kindly structured a couple of proper home workouts for me, and I gave Routine 1 a whirl yesterday afternoon. I can honestly say that by the end of it I really knew that I'd been exercising for 50 minutes.

During my scheduled gym sessions Luke has also shown me a whole new set of exercises which, I'm sure, he'll introduced into my workouts fairly soon. This is so we can move my fitness regime to "the next level" apparantly. How I laughed nervously when I was told this. It goes without saying that I was complete pants at these new exercises, that have very manly names like "The wood-chopper" and the "Romanian Deadlift", however I'm sure in time I'll get the hang of them.

The past week has also been very social: design graduate exhibitions; professional networking meet-ups; and just generally catching up friends to say hello, and in one case goodbye. Several people at one of these events, who I'd worked with in the past, didn't recognise me due to my physical transformation. It's also given me the opportunity to reveal to others that my recent weight loss is purely down to regular exercise and dietary changes, and there is nothing else they should be concerned about. The best compliment came from Jen Pearce, who described my facial features as now being "chiseled." I like that – a lot!

Another new piece of equipment has also found its way into my kitchen this week – a SodaStream. I discovered from Luke, in April, that I wasn't drinking nearly enough water to keep my body adequately hydrated. Since then I've tried to consume 2 to 3 Litres (4.2 to 6.5 pints) of water per day. As I have a preference for sparkling mineral water with meals, I became conscious of the amount of bottles I was buying. The SodaStream is a way for me to reduce the amount of packaging and to enable me to carbonate a resource I already have on tap.

One of the biggest delights though is that the plastic bottle, that came with the SodaStream, is BPA-free (Bisphenol A). For those not in the know, BPA is a chemical used in the manufacture of plastics such as drinking bottles and cups. Following concerns about BPA transferring to food and beverages, many states in the US have now made it illegal for cups, bottles and plates to be manufactured using BPA. It's believed that this chemical can effect the brain as well as the prostate glands, and more people are choosing to avoid it. 

So I'm going to raise another glass of sparkling water to toast SodaStream for being ethically correct in so many ways. Cheers!