Above Average and Proud Of It!

I am above average. Chances are so are you. It’s great to be above average! All hail those fortunate to be so. I am so far above average I’m not sure I can cope.

Now before you get too euphoric and so over excited that you tell your boss to stuff his job where the sun doesn’t shine, take up residence somewhere very warm and sunny and learn to play the ukulele, perhaps one should ask the pertinent question, “Above average at what?”

I am of course referring to the number of legs I have. You see you only need one person to have one leg to find anybody with two above the mean average. Incidentally, incase you’re interested, you wouldn’t be anything special if comparing the mode or median averages so let’s be selective, eh? It turns out that being selective is an important part of the reporting of any scientific study, as we shall see.

On the other hand being below average is good too. I have a below average heart rate when compared to the general population of the World, but an above average heart rate compared to that of the overall population that the World has ever seen, and may I say I’m jolly pleased about that.

I recently read an article from Tufts University that suggests that a build-up of a fat molecule known as ceramide might play a leading role in muscle deterioration in older adults. Interesting.

I read on, (bear with this next quote).

“There is a known relationship between elevated ceramide levels and unhealthy muscle in obese adults, but to the best of our knowledge, this had not been studied in healthy weight, older adults,” said Donato Rivas, Ph.D., the study’s first author and a scientist in the Nutrition, Exercise Physiology and Sarcopenia Laboratory at the USDA HNRCA at Tufts University.

And it turns out that it still hasn’t because their “study” enrolled ten 10 men in their mid-seventies and nine men in their early twenties. 19 men. Woo! What does that show? Statistically not much I can tell you.

Perhaps another explanation is that as you get older, you become less active and therefore lay down more fat hence your ceramide levels increase. So we’re seeing a possible connection between age and fat storage?

Quite frankly I can go to Swindon on any Saturday and find that connection! Also a connection between decreasing age and reduced dress sense, and a disconnection between car drivers and indicators!

Another newspaper article reported a study made by Pixmania (who?) that found the average UK worker spent 2 hours extra working per day (yes, I will repeat that, PER DAY) by checking emails etc on their smart phone. This was picked up (presumably on their smart phone) and expanded upon by an “Internet psychologist” (I didn’t know they existed either and still don’t know why), saying we should ditch our smart phones and perhaps become happier more productive workers.

Some people must spend the whole of their lives (and I mean this literally) on the phone for that statistic to work – just think about it for 1 second. That psychologist would do well to do so in my opinion before basing such an extreme outcome on such a flimsy premise!

In conclusion, you can’t trust a statistic when it is bandied around unless you read the small print and/or have two legs, compared to the general population of the UK!

9/10 cats recommend that you eat healthily, drink moderately and move as much as possible. I know it sounds preposterous but I’m sure I can find evidence to back it up. Now where did I put my smart phone?

Enjoy. Oooooooh!

Right! This post was not meant to start this way. I am in a pseudo-coffee shop (one in a department store) and having been served with my coffee, was instructed by the bored looking attendant to, “Enjoy.”

This is a pet hate of mine. I get quite agitated by these comments; no, it is not even that. It only just constitutes a sentence and is bereft of any genuine care or emotion other than boredom.

Aaaaagh! She’s just done it again, to the next customer; same indifference! Clearly does not learn!

Now you could justifiably argue that I’m being petty; that she is not obliged to be anything other than civil; even that perhaps I should get a life. I can see your point on each count.

But why even say/instruct me to enjoy? Is enjoying my drink not implicit in the transaction? Why would I purchase a coffee with the complete indifference with which it was served to me and thus require the handy reminder that I need to enjoy drinking it?

To my shame I did ask the attendant this very question. Well I can say, with complete honesty, that I have seen brand new, white canvases that looked less blank than her face.

“Huh?” Came her reply.

“I couldn’t put it better myself,” I replied and stalked off to drink my coffee, being thankful to the attendant for reminding me that I needed to enjoy drinking it.

Perhaps I’m being overly harsh here. Let’s face it. As seventeen year old, serving coffee to people who are not interested in you on a Sunday morning, one could see why you could become an automaton. In fairness she wasn’t rude and probably feels that after that stroppy customer asking stupid questions, why should she even bother, especially for what she gets paid per hour!

Well my answer to this is that it is your job and part of that should be that you at least look and sound as if you give a monkey’s nuts about the customers – THAT is implicit with service providers even if they don’t always show it. I have worked with some people who, quite frankly, I could strangle. However, one does not and is never, ever rude or indifferent to them or their opinions whether I agree with them or not.

I suppose it boils down to the fact that we all have to do things that we don’t want to, eg. Going for a run at 6:30am (often the only time I can) or paying my tax bill (no explanation needed). However I ALWAYS do it to the best of my ability and with as much gusto as I can manage.

To the young coffee shop attendant, if you are reading this then I apologise whole heartedly for asking for a hint of civility on a Sunday morning and for being stroppy. I do ask though for you not to say things that you clearly do not mean. It ticks off sensitive little darlings like yours truly and makes them lose the thread of their original blog entry!

I’m not stupid, just ignorant!

I know what you’re thinking. You’re thinking, “Ow,  you’re back from cyber space, I just walked in to find you here with that look upon your face, I should have changed that stupid site, I should have made sure I deleted you, If I’d've known for just one second you’d back to bother me….” or something on those lines. I shall make a note of those thoughts, they’re a bit catchy. I may be able to weave them into a song.

Ok, before we start, here is a dictionary definition for you.

Ignorance is a state of being uninformed.

Got that? So here are some fab news snips from the past few days.

An elderly couple from Bedford bought a small plant from a car boot sale and planted it in the garden. With love and nurture it grew into fabulous shrub. Here is a picture of it.

The couple were somewhat shocked when the police knocked on the door and removed the largest cannabis plant they’d ever seen.

Great isn’t it? How about this one?

How about the soldier in Afghanistan who did not realize she was the best part of full term pregnant before she had stomach pain and then gave birth! She reportedly passed every fitness test and completed all training, including a gruelling eight-mile march with a 35lb backpack. What a woman!

That people can be so ignorant of the obvious is frightening. I’ve never had anything to do with the drugs scene in any way or form (outside of a tiny bit of alcohol in my youth – cough) but even I can spot that the plant looks a wee bit dodgy. Mitigating circumstances are that they were old but there again my granny was no expert on plants but she could make a walking stick sprout leaves! And that soldier? 8 months pregnant and you don’t know? Really? I mean, really?

Ignorance is distinguished from stupidity, although both can lead to “unwise” acts.

This could be true judging from the antics in the gym. That bloke who I helped with his lat pull downs last week was making exactly the same inane mistakes yesterday; then there was the chap training in flip flops; the woman who sits and reads her magazine on the upright bike with no resistance at all; or the woman who wears makeup for her workout.

I am reminded of a child who asked  me why aeroplanes stayed in the air and after my plausible explanation then asked why an aeroplane flying upside down doesn’t crash into the ground (think about it). Or why in physics at school you were told that a table pushes up against the downwards force of an empty cup thus stopping it forcing through the table – but never how the table knew that you’d put water in the cup and thus made it heavier, so the table needed to push harder.

There is a difference between ignorance and stupidity. The trouble is that the wise are often ignorant of their stupidity and the stupid are not wise enough to recognise their ignorance!

Yes but no but …

So we have another drug cheat from the Olympics. A Belarusian shot putter this time who looks scarily like that bloke down at the gym.

Also in the news is the French runner, again caught out via a urine sample who took EPO, a very naughty chemical in terms of sporting equality.

The latter has come to prominence mainly due to her excuse. This deserves a prize for creativity. You see, the night before there was a heavy rain fall and this must have mixed with ‘hidden’ medical waste discarded on the race route which splashed onto her shorts and thus contaminated her urine sample. Nobody else’s mind, just hers. Now that is pure genius.

The shot putter has come up with a whole host of conspiracy theories regarding her dodgy result but I really cannot be bothered to type them out. So much utter rubbish & no French creativity!

Drug testing is so ingrained in modern sport that what really amazes me is that athletes take the stuff and think they’ll get away with it. Everyone is tested at the Olympics and tested again if you win a medal & the samples are kept for 7 years after just in case. You will get caught. Sooner or later. Fact.

So why do it? I can understand the professional athlete. They are under huge pressure from governing bodies, the public and sponsors to perform and perform well, preferably win. No win, no fee. That gets everywhere doesn’t it? So one can see the temptation to take anything that may give an edge over an opponent.

We should make the distinction here as well between our view of the nobleness of sport blah blah blah and the cold harsh reality of professional, commercial sport that top athletes have to deal with.

Where does this leave us? Well the temptation to cheat is always there. In most cases in your life, it only really matters to you as you only cheat yourself and I don’t know about you but I can usually live with that.

The point is, if you get caught out cheating at your diet or exercise or in scrabble (Keith, I’m watching you), then be honest and fess up, live with it and move on.

Unless you are a creative Frenchy; then fib fib fib for our entertainment!

Why I Have Been A Lazy So & So

How rubbish have I been? Its over two weeks since my last blog so, “Shame on me!”

My reason – The Olympics. I adore the games and this year even more so as they were here in Blighty. I didn’t have to worry about staying up half the night to watch a good race! I have loved every bit from the opening ceremony to the closing. Its been so good that now I feel like someone who has returned from a really awesome holiday and is left thinking, “How do I top that? Now what?”

There is something compelling about sports men and women. They are nut cases for sure. Lets face it, they’ll have a few weeks off and then start the slog to Rio 2016 with all of the self sacrifice and pain etc that it entails. And before any of you say get real etc, I have trained and trained with international standard athletes and can say with confidence that we mere mortals know nothing of pain and sacrifice!

They are role models too. I’m not saying we should all do sport (although … ) or anything like that. Samantha Murray, Team GB pentathlete said this yesterday,

“Honestly, if you have a goal – if there’s anything you want to achieve in life – don’t let anybody get in your way. You can do it. If I can do it, and I’m a normal girl, anyone can do what they want to do.”

That should be a mantra for all of us, whatever our age, whether we are talking about sporting prowess or clearing the garden. You are your greatest barrier to success.

By the by, this poster has always made me laugh but also oddly inspires me.

Yes the caption is true but the runner at the back is still running. He hasn’t given in even though he knows he won’t win. Those who think that all that really matters in life is winning or losing are missing out on the best parts; the difference you can make to others by just trying.

The motto of London 2012 was Inspire A Generation. These guys are doing their bit. What will YOU do to inspire those around you?

Ganache success! Well, almost …

You will not know this, but my white chocolate rum ganache that I was so pleased with last post was not quite the glowing success I sold it as.

It tasted amazing (perhaps a bit more vanilla?) but was as wet and runny as an eskimo’s nose mid-winter! Upon reexamining the recipe I had used single cream not double and no where near enough white chocolate. Harumph. What to do? Chuck it away and start again or try and repair the damage at the risk of wasting more ingredients? Couverture is not cheap!

Well, I bunged in some more white chocolate and whisked for England. The result was still runny but I left it covered in the fridge overnight and prayed for a miracle. Next morning – half a miracle. It was not firm enough to make truffles but held its own whilst cool; more mousse than ganache.

The upshot is I used it in some filled chocolates and I must say they are goooood.

The point of this ramble? If you don’t stick to the plan (or recipe) things WILL go Pete Tong, don’t give up in the face of adversity – believe in the force Luke, feel the force, it surrounds us etc., have some treats in life including homemade rum truffles if you have the time, patience will always usually pay off!

Oh by the way, my eating plan is still going strong and working well. I weighed 93.8kgs this morning from 100.2kgs 6 weeks ago and feel great. Another example of patience and Mr. Percy Verance working together in harmony. Just like Stevie Wonder’s keyboard (if I have to explain the lyrics to Ebony and Ivory, either you’re too young and I hate you or I’m too old and need a Zimmer).

An excuse not to exercise.

So far I’ve made the bread, roasted vegetables for tomorrow’s salad sandwich, washed up, taken the dog for a walk in the rain and made a white chocolate rum ganache for truffles later (that was no chore I can tell you). Now I’m writing a blog entry.

The lengths I’ll go to avoid training! Oh its raining (well not a great surprise in the UK one must admit) so there is a excuse!

Even the horse looks miserable!

Then there’s the sweaty betty bit afterwards which is not too bad if I didn’t have clients this evening but I do, so would be grimy when I work with them. None of these are in surmountable barriers but barriers they are.

This is one of the perils of training alone. Either you love it or you hate it – like marmite. Running on the road – well I can take or leave company to be honest however running with a mate certainly gets my backside out of the door as I couldn’t live with the idea of letting them down. However, I don’t like cold, dark or wet. Another myriad of excuses.

I am a pretty gregarious sort of bloke and I prefer company if I’m in a gym. Let me tell you though, gyms are some of the most boring places you can be if you’re alone and Billy NoMates. I can live with personal failure in a gym! No witnesses = no failure!

So in the light of this, my dearly beloved and I have joined a swanky health club in the next town on a 6 weeks Summer special offer. Ok its not the best gym in the area but it is a different one and I can go with my wife. And there it is you see. Company and a witness. If you are going to succeed with your target or goal, ultimately you need a form of sustainable motivation. Losing weight may well tug your todger, as it were, or perhaps gaining muscle. Whatever it is, once you have found your motivation my advice is to not let go of it.

The force that sustains momentum and over comes inertia is motivation.

In my case, I’ve done the muscle gain, body building bit, the endurance rowing, triathlon, weight loss, fat loss etc. I do have a 10km run to do around Downton Abbey (sorry, Highclere Castle) in September but my main motivation is training with someone (my wife in this case) and I’m looking forward to it.

What is your motivation? A serious question and I’d love to hear your thoughts- who knows, perhaps I can hijack some of your ideas!

And for my next trick … fade away!

I’ve got a client who is really struggling to shift body fat. He works out 4 times a week and has an eating plan combination that will GUARANTEE fat loss (and I don’t use The G word too often). Upon questioning it transpires that he is not sticking to his eating plan. “I found it too hard to stick to that,” he bemoaned.

That sort of comment ticks me off! Yes its hard (otherwise people would not pay me to help them) but that is no excuse to give up. Then you get, “It’s alright for you, you’re slim!” Oh yes, I can eat any old c-rap and be thin! Give me strength!

Getting to your target weight takes time, effort and commitment, not unlike a successful marriage although I find never seeing each other contributes to that! (No my sweet – I was joking – oops).

Now look, I weighed myself this morning and found I had lost a bit of weight. I started my ‘not calories controlled, eat as much as you fancy but not fats mixed with carbs’ eating plan 5 weeks ago at 100.2kgs; I was 94.2kgs this morning. That’s a stone in old money and I reckon that’s quite a lot.

I must admit to being a little bit smug actually.

Is it because I ran just over 5 miles yesterday and it felt really good?

Nope. I was pleased as there were no aches or pains etc., the Sun was shining and I wasn’t blowing like an old steam engine. OK it was not the fastest I’ve ever done but I was traversing muddy ditches and hilly fields for a chunk of it & that slowed me down a bit, as did that pesky horse rider who insisted in waving at me to slow down near horses – it was on the otherside of a road; if it or the rider can’t cope with a plodder like me or, Lord help should it ever occur, a genuine, faster and eminently noiser car on a road, then perhaps it shouldn’t be there?

Is it because of the fact that my trousers no longer fit (a shopping trip is imminent, I can feel it in my water) indicating a reduced waist line?

No, not that either. I’ll tell you. It is the fact that I’m not really finding it too hard. Now don’t get sniffy and swear at me. By this I mean that after 5 weeks, I have changed my eating patterns enough for me not to want a continuous stream of dodgy foodstuffs that kept me heavier (that’s a euphemism for “fat”) in the first place.

Perhaps that’s an exaggeration? I do have a hankering for sweet foods every so often but that can be controlled with a couple of squares of 80% cocoa chocolate. I even had some homemade biscuits last weekend (& gave most away to dispense with the temptation factor) and homemade shortbread yesterday. In terms of eating plans, shortbread is a real no-no; containing both fat and carbs in iceberg sized quantities that would have tested the Titanic’s resolve for buoyancy. However they are treats and as such I restricted myself to small amounts; it made no difference to the overall weight loss in the long run.

Separating the carbs from the fats was a culture shock to start with, but now is second nature and really easy. Which leads to the point of today’s blog.

It is easy to say this or that is too hard and give up. That is fine and I have no problem with the attitude so long as the perpetrator doesn’t bitch about being fat etc. If you’re not happy, then do something about it; don’t just whinge on about it, as pretty soon you’ll find nobody has any sympathy for you except other people who also moan about being too fat and do nothing about it.

Everything worth earning, everything with a positive payoff will have an element of sacrifice. The real secret to success, if there is one, is to keep to your resolve and remember that elesticated waistlines are not a positive fashion statement!

Who’s been a naughty boy then?

It could be argued that I have been a bit naughty!

“Slap the wrist and off to bed without supper, I’ll be bound! Strike that man from the PT Hall of fame and place him squarely at the top of the Wall of Shame! What? Never been in the first and already on the second? Not at all surprised by that, what a cad!”

So what have I done? I have baked some sweet treats and eyebrows have been raised. Here they are.

OK there’s a fair old whack of sugar in these and just a hint of natural red food colouring – in case you didn’t notice from the photo. If you’re  thinking, “What sort of Personal Trainer is this guy?” Perhaps I can enlighten you.

I DO chocolate (85-90% cocoa solids); I make my own chocolates too and very good they are! I make cakes and biscuits and my own bread etc etc etc and so what? The whole point of life as far as I can tell is to try to make babies and enjoy your time on Earth as much as possible (and both at the same time is not out of the question).

I’m not bothered about the babies bit to be honest.

Treats (and let us be clear here; our biscuits or chocolates or cakes are eaten in small quantities and sporadically, not all in one go and everyday), are a sugar fix to stop the binge that can occur if I unsuccessfully try to ignore a craving. I’ve crunched some numbers for your perusal, these are Kcals-Carb g -Fat g (Sat fat g);

1 My Red Velvet Bikkie:  93Kcals – 15g – 4g (1g)

1 Bourbon biscuit:  70Kcals – 9g – 3g (2g)

1 Shortbread biscuit: 95Kcals – 7g – 3g (1g)

25g Plain crisps:  134kcals – 12g – 9g (1g)

I think my homemade treats stack up well against the shop bought ones, all be it a bit more sugar and/or fats. I’d further argue that there are no other added nasties in mine; no preservatives or funny fats etc!

The thing to remember here is that you’d only have one or two in a day and so the amount of fat/carbs is not going to make a difference if you’re eating a well balanced diet.

Talking of which, here was today’s lunch: a two cheese salad with half a low carb sausage (left over from yesterday (you don’t have to eat everything in one go).

Anyway, my advice to you all is go ahead and have a treat or two every so often and don’t worry about it. Remember; its what you do for 90% of the time that matters! By eating a balanced diet including treats such as these, my weight has dropped 5kgs in 3 weeks, of which 2.5kgs is from fat and 1 kg from water.

Eating treats DOES NOT make you fat; Eating TOO MANY treats makes you fat!

Smooth smoothies!

I was chatting to the wonderful http://ifyounevertri.com/ today and said I’d post some of my fave smoothie recipes.

So here are some with nutritional info to boot!

smoothies

Please send me any of your own ideas – always pleased to try new ones!

Lorra Lurve people!