Overview of Research Program

As promised (and late) here is a general outline of what I will be doing over the next 16 weeks, and beyond. You can find a link to the article here

If you don’t want to read the link then basically the researchers with the University of South Australia are looking at how continous dieting and intermittent (on/off) dieting compare.

The inclusion criteria for the research was:

Aged 18+
BMI over 27kg/m2
Healthy of have type 2 diabetes managed by diet alone or stable doe metformin
Not pregnant of breast feeding (I didn’t have to worry about this one)

Exclusion criteria was:

Previous surgery for weight reduction
Drinking more than 2 standard drinks per day and not able /willing to decrease (due to high calorie contend)
Participating in any ongoing dietary studies
Eating out more than once a week and not able/willing to decrease for the duration of the study

As I didn’t meet any of the exclusion criteria is was all go from there.

I am sticking to a 5500kj (1315 cals) diet per day and it is structured out so I am meeting a certain amount of fats/ oils, vegetables, protein etc.

A day for me will be broken down as follows:

Cereal: 50g High fibre cereal (3/4 cup)
Bread: 3 Slices per day
Dairy: 2 serves
1 serve is equal to 250ml skim milk
200g diet yoghurt
20g full fat cheese or 40g reduced fat cheese
Fruit: 2 serves
1 serve is equal to 150g fresh or tinned, unsweetened fruit
150ml unsweetened fruit juice
30g dried fruit
Protein foods:
Lunch 50g cooked meat, poultry or fish
Dinner 150g of lean meat, poultry or fish (raw weight)
Vegetables: 4 Cups (no potato or sweet potato)
2 cups of salad greens and 2 cups of mixed greens
Fats and Oils: 20g of poly or monounsaturated oil or spread

I am now in my third week and already 2.3kgs down from starting weight (I report back fortnightly) and apart from feeling quite hungry initially, I am on the right track now and starting to adapt.

Along with this I am required to 10,000 steps per day, but since my City to Bay Run on Sunday I have not been feeling the best and haven’t been able to train as much as what I would have liked to.

So with this, I have a couple of extra days of “recovery” and time to finish planning my program which will now start from Monday and I hope to add this to the blog at some point over the weekend.

Until next time, happy fitness!


It’s Been Run And Won!

And no it wasn’t technically won by me. The winner with an amazing time of 34:45 was Liam Adams. Leigh was actually a member of the Australian Commonwealth Games Marthon team in Glasgow 2014. Oh and he finished 7th.

But overall I did win……How you ask?

I won becuase I finished the run. Two years ago I would not have even dreamt (literally as I would have woken sore) about walking the 12km run, let along actually being out there and running it.

Overall my time was 1:22:54 which was below my goal of 1:30:00. The best part about completing the run yesterday was the fact I have to go back next year and beat that time. The run itself (for me) was a little difficult purely for the fact I have never been in this sort of scenario before. I say this scenario because there were 12277 people registered to run.

My run got off to an odd start as I was trying to get in to a rythym so I didn’t have to think so much about the running, but for the first 2kms this was quite difficult weaving around people and having them weave around me too. From around the 3-7km mark I was really in my groove and feeling great, but then I started to cramp up in my calf!

I was a little annoyed as I thought I was in a good place and I could run the distance non-stop, but there was no way I could keep going and run through the pain. So I stopped and gave it a little stretch and kept on going.

After this point I relly couldn’t get my rythym back and was having to stop a few times in the last 4kms. I have run on warmer days before, but have been in places were there was a breeze or shade available or I would take a little time to stop and recover, but I really think the little bit of heat or I may not have prepared well enough contributed to my cramping up.

Once I saw the 2kms to go sign I got a little bit of a lift knowing that the end was in sight. It was a very hard slog towards the end, but thankfully I made it their (just) in one peace with a puffed out chest full of pride for meeting one of my biggest goals set for the year.

I didn’t get a chance to take any photos at the end, but I got a few at the start line, as well as a very worrying one (which wasn’t taken by me) for runners at one point during the race.

This is a look back from where I was in the crowd. It was approximately 200m to the back of this line.


This one is looking forward to the start line which was around 100m in front of me.


Being lined up like cattle waiting to start and I got a little bored.


Some bright spark not obeying the road signs and the fact that there were 30,000+ people on the streets and they were closed for a reason. Thankfully no one was hurt.


From here it will be back in to the gym (working on my new program at the moment) with a run or two per week, and then in the new year it will be full steam ahead to either a half or full marathon. The choice will be made dependent on how my training pans out!

Until next time, happy fitness!

2 Days To Go

I am here really excited for the race on Sunday, but at the same time I am also trying to fight of the cold like symptoms I am feeling. I’ve been watching everything I do in the lead up to this race, and my year has been planned around completing this.

Either way (sick or not) I will be running the race on Sunday, I just hope it will be as close to 100% as possible. As it is part of the bigger picture in my weight loss process it will be a crawl across the finish line if that’s what it take.

I was reading an article about a young AFL (Australian Rules Football) player and what he has been through and sacrificed to get where he is, and there were a couple of quotes in there that really resonated with me.

The more you sweat in training, the less you bleed in battle


Have the mentality of be comfortable with being uncomfortable. While this is more a statement than a quote, I think I will have to put this one in to play on Sunday.

Either way, I know that my result will be a positive one on Sunday purely for the fact that I WILL FINISH THE RACE!

Until next time, happy fitness!

It’s REAL now!

Firstly, thank you to all the followers who have helped me reach 100+ in the past few days. I started this to document things about me (training etc) with no expectations. But to have over 100 people reading this is a great motivator!

Anyway, I am on the final countdown to my first fun run this coming Sunday. Again it is the City to Bay which is a 12km run starting in the Adelaide CBD and traveling to the Glenelg (The Bay).

I am ready to have a red hot go at this and today I went and picked up my runners bib (which I am pretty chuffed about) in preparation for Sunday.


Now while I want to do well in this run, I am not expecting a lot from myself other than to finish the run injury free. I’ve just got to have faith in my training and hope that the adrenalin and general excitement from all the participants helps me a bit also.

I will be on to provide a full update and a few pictures if the run at some point in the afternoon.

Wish me luck :)<

Celebrity Endorsements

As mentioned yesterday, I was looking through some news online a few days back and come across an article (full article available here where a celebrity/ company have cut ties from their agreement. In this case a comedian (Magda Szubanski) who was “hired” as the face of Jenny Craig in Australia.

To Madga’s credit over the course of two years she lost an incredible 36kgs starting at 121kgs to 85kgs. From the report it states that Szubanski was no longer required because she could not lose upwards of 30kgs quick enough. This was just after having a new contract for six months.

While Jenny Craig have reported a spike in new customers, I was thinking….Do Celebrity Endorsements come in to your thought process??

What is a celebrity endorsement….?

A form of brand or advertising campaign that involves a well known person, using their fame to help promote a product or service. Manufacturers of perfumes and clothing are some of the most common practices of classic celebrity endorsement techniques, such as television ads and launch event appearances, in the marketing of their products.

Are there any benefits of a Celebrity Endorsement?

While I wouldn’t buy something based on who’s face or name is attached to it, there are times where they do work for the company. For example, prior to having Michael Jordan being a Nike supporter, Nike only worked with Tennis and Track athletes. From there the Nike/ Jordan relationship has grown in to the powerhouse it is today….even with Jordan no longer being involved as a player.

Another way it works (or meant to work) is brand recognition. How many times have you remembered the celebrity rather than the product/ company when it comes searching for what you are looking for.

On the flip side it can be a detriment to the company. Without having to think, 2009 and the publicity of Tiger Woods and his wrong doings come to mind.

Within weeks of this happening Tiger and the companies he was endorsing (mainly from the companies point of view) part ways. These were the likes of General Motors, Gillette, Accenture and Gatorade. While Nike stuck with Woods, there was some negativity towards the company and Golf in general took a hit with him not being on the PGA Tour for some time.

In my opinion I don’t go out and seek items just because they are endorsed by my favourite sportsmen and women. I make selections based on what I want out of a product and how it can best help me. Not by the fact that said celebrity is being paid an exorbitant amount of money to have their name associated with.

I mean when I started this weight loss process, it wasn’t because Mel B (former Spice Girl) began her journey with Jenny Craig. It was because I needed to work at losing weight not only for me, but to be the best father/ role model I could be for my children.

Feel free to leave your input in the comments section on if/ why you would/wouldn’t use a product or company due to who that have endorsing this.



….Is there anything further that needs to be said? Today for some silly reason I put myself through a fairly intense stair session. Overall I covered 3.49km in 26m24s.

The run was around 500-600m and then there was a little loop of stairs that I clibmed three times in between the running part of the session (pictures are below). It was my first high intensity session for a while and I knew I was going to be in a world of pain, but in the grand scheme of things it was totally worth it.

I have one more session remaining for the week at 10kms in lenght which will lead me in to my “rest” week before the City To Bay run on Sunday week.

That is all I have for today, but I am working on a couple of posts to publish over the coming days. One of these being a roundup of my food intake etc as part of the research program I am involved with, and the other is around celebrity endorsements in fitness/ health etc after reading an article about a celebrity parting ways with a weight loss support company here in Australia.

Until next time, happy fitness!
The bridge in the distance was where the run went to and then back again. Going towards the bridge was in to a lovely head wind!

This picture is of the stairs I was running on. While not overly long it was still a pain to do haha!

Another day closer

City to Bay countdown – 11 days to go!

Yesterday I went for a nice run (a touch over 4kms) which was a new PB for me. at this time of the training it is really nice to see that I am progressing well and my times are coming down….albeit slowly! I completed the run in 25m25s.

As it is getting closer to race day I am neither unsure or sure about what to expect. One thing I do know is, 12km’s is going to be a test. I know I have the runs under my belt, but what shoudl I be doing in the lead up next week?

I have two runds remaining this week (another approx 5km and 10km), but what will happen next week? I won’t be running next week, but I will head out for a walk and maybe get on the bike early in the week to get the legs moving so I am not sitting around stagnent.

Apart from the walking and bike ride, I am at a bit of a loss as to what I should be doing.

I would love to hear from any runners out there about what they go through in the lead up to a race that helped them out on race day, or just general hints about what to expect on the day.

Unitl next time, happy fitness (running)!

One step closer

As mentioned earlier I am looking to boost my running over the next couple of weeks in readiness for the City to Bay “fun run” on September 21. The City to Bay is a 12km run from the city centre through to Glenelg (you can see the course map here).

So with this comes the biggest run ever, but in the training I have also broken my longest run (previously 7km). Saturday I actually ran for a total of 10.02km. Completed the run in 1h12m with an average of 7m12s per kilometre. I am hoping to stay around this time in the 12km run as there are no hills and on Saturday there were a couple of larger hills to navigate.


It is a weird feeling as I knew it would be a long hard slog as I have never done it before and didn’t know how to go about pacing etc, but I have finished it and feel like I can go in to the run in a couple of weeks confidently.

Yesterday my legs were a little tight but got out for a big walk around the Zoo with my family for Fathers Day which helped a lot in my recovery. Today they are still a little tight, but I think they would have been a lot worse had I not been as active as I was yesterday. Below are a few pics of my day.





This week will bring another couple of big runs before taking it relatively easy next week with a couple of light walks, stretching and foam rolling.

Also this will be my first full week with my meal plan (which I need to set time aside for to write about) so I will do a review about this at the end of the week.

Research meeting and running

Just a quick on today as I had my meeting with the Researchers that I will be seeing over the next 16 weeks in relation to the difference between continuous dieting and intermittent dieting (one week on/ one week off). I had all of my measurements taken (weight/ height/ bmi etc) as well as a blood test and a Dual energy X-ray Absorptiometry (DEXA) scan.

I am pretty sure I will get a little snap shot of my first session with them in a couple of weeks, when I go back for my second visit. ONly concern that I was made a ware of was that my blood pressure was on the low side of being considered too high. Hopefully over the coming weeks this will lower as I get back in to the swing of things.

When I have a few spare minutes, I will do a full post about the ins and outs of the requirements etc and post my full thoughts on what I expect to gain from the process.

As mentioned in my first post back a couple of days ago, I have been running still and I am 3 runs in to an 8 run Corporate Cup challenge here in Adelaide. My 3 runs to date have been times of 47m29s, 46m47s and 45m.54s. I am happy because while I am not running as much as what I should be, I have been knocking out a better time each run for this 7.2km loop (map below). I am hoping to try and get to 40mins flat or at least (at worst) 41mins by the 8th run.


Laziness/ Failure/ Complacency

What ever you want to call is exactly what has happened to me over the past few months!

Did I take it easier because I was doing so well….possibly!

Did I take it easier because I thought I had earned a break…..more than likely!

Did I take it easy because I somehow let myself slip back in to old habits……yes. Probably 80% of my poor structure over recent times falls in to this category!

The more I try and re-motivate myself to get back to where I was is falling on deaf (no one to blame but me) ears!

After speaking with a guys (who’s opinion I hold highly) he didn’t really have to say much as his ear to bash was part of the kick in the pants I needed. I mentioned that a key to my turn around in recent times was talking to whoever is reading my blog. Actually not even people reading it, more that it was an outlet for me to for lack of a better word ‘show off’!

I have lost structure and being a very goal oriented person I haven’t had any to really meet and then beat. So here I am again, back on the blogging bandwagon to help me get back to where I was, and then continue on forward again!

Honestly, in the past little while since I posted last I have gained almost 9 kilograms of the weight I had lost…..this is really disheartening and contributed a little to my lack of motivation.

I have still been running 2-3 times a week (ok it really averages out to every other week) and going to the gym twice a week also, but it is no where near the output I was working to previously.

To help push me in the right direction I have actually signed up to be a part of a ‘On/Off Diet’ research program which will run for up to a year. I think this will be good to help with keeping me on the right path and will actually help quite a bit with blog ideas and research for me to add myself.

So here I go! Like a Phoenix rising from the ashes is meversusme 2.0!

Follow me to a new healthier me