Turn your life around at 40…. a Dads view 

ABOUT ME
DIET
EXERCISE
JOURNAL
PODCAST
SLEEP
RECIPES

PINTEREST

My History

Since I had a blood test for my 40 year health check in March 2024 this year I received an email from my doctors surgery asking me to make contact and discuss my blood test results. I always thought in the back of my mind that something might be wrong as i have been aware that such a check was on the horizon and I had already been thinking through a lot of what if scenarios being the worrier that i am! 

I personally think this is largely due the trauma of losing both of my parents in my late 20s and early 30s (my dad at the age of 28 to a Stroke which was very quick) and (mum at the age of 32 to a head injury combined with a whole multitude of health issues which was drawn out over 6 months) I guess this has made me think about my own health and in a way made me want to block out the thought that I could actually be ok myself. The light bulb moment for change was through receiving an email from my doctors surgery which gave me the scare and motivation to change my diet habits to attempt to reduce my high cholesterol level. I still do not know if this is enough and want to reduce the need to take medication to keep this under control.

I decided to made the decision to make change to try my best to bring down my number to a healthy level for my age. This involved looking at various different areas within my life and making subtle changes within these areas. I have also found it useful for myself to document my progress and changes and what has helped and inspire myself to continue as this has always been something I have always found a challenge.

Diet

I first took action by researching all the foods that I can start eating that can help reduce my high cholesterol. My first change was to switch my breakfast from cereal to porridge oats. 4 months in and this is my go to healthy fulfilling breakfast. I also introduced nuts (walnuts, almonds, hazelnuts and oily fish (tuna, mackerel, sardines, salmon) as well as swapping unhealthy snaking with fruits and using the slimming world technique of weighing portions and using lots of speed food to bulk out my main meals. Speed food for me is lots of vegetables (the greener, the better) My diet change feels like it is more permanent as it is part of my routine and forming as a habit. I have also cut down my caffeine intake making it a luxury instead of a habit making water (4 bottles a day day) and fruit tea as a much healthier substitute. 

Exercise 

I am now entering my 5th month running 3 times a week for 30 minutes after completing the 9 week couch to 5k program. I feel this has now become a habit in my life. When i started couch to 5K i found i difficult with motivation in general so this was a challenge for me. Running for 60 seconds let alone 30 minutes (5K) seemed like an impossible thing to do. I noticed that when i stopped putting pressure on myself and tried to enjoy it then i actually started to enjoy it. I found that putting on my favourite music helped motivate and inspire me and really helped with focus. I remember that after my first week we went on a family holiday to butlins and i ran along the seafront which i really enjoyed.  noticed that the more i did it i could create a playlist of my favourite bands and music and just focus on listening to them while i followed my virtual assistant on Couch to 5 K really helped with the nerves and build my stamina. The more i did it i found it easier and as my stamina built so did my confidence. I was now able to run for 60 seconds with greater ease increasing this to 90 seconds, 3 minutes, 5 minutes. I Started to enjoy going out for my runs 3 times a week in the mornings. I noticed after around week 3 after i had completed a positive batch of 5 minute runs i started to find it more challenging and was tempted to give up. Especially when i say i had to run for 10 minutes straight! 

I persisted and found out it wasn’t actually that bad at all and i was able to push through the 3 week barrier into week 4, 5,6 and all of a sudden i was completing my first 20 minute run. I did this with ease, focus and enjoyed it and found out that running and exercise was starting to become a habit for me. I started to get emotional as i usually struggle to stay motivated especially when it comes to good habits and staying in control so i was very happy.

My running routine 

1. Eat breakfast (porridge oats) 

2. Drink glass of water 

3. Stretch my legs 

4. Put in earbuds and load up couch to 5 k 

5. Start my running playlist while i walk for 5 minutes to warm up 

6. Before i run i loosen up my arms and shoulders 

7. Run for 30 minutes straight using the same route listening to the same music (this creates habit and routine and i can track how long i have left in my run making the run more enjoyable and also go quicker) 

8. Wind down and walk back home for 5 minutes 

9. Get home, slowly drink a few sips of water 

Shower and start day 

Something else i have started to incorporate into my week are 5 exercises which started out being 2 days a week. The exercises are as follows which i would do either first thing after waking up or last thing before i go to sleep –

1. 30 squats
2. 40 second plank
3. 10 push ups
4. 10 sit ups
5. 20 hip twists

I have found that doing just these 5 exercises 2 days a week has built up my stamina to allow me to go from 2 days a week to now 4 days (i do not do these on my run days) It is something i am feeling quite proud of and can hopefully turn into being a new routine to help strengthen my core 🙂   

Journal 

I started to journal using the 6 minute diary morning and evening and have continued this for over 6 months now. This has been vital for my progress as it allows you to think, acknowledge, process and document your positive day to day interactions. My journal is the best therapy for me. I find this therapeutic, enjoyable and is time for me. It allows me to get my worries, concerns, thoughts good and bad out of my head and onto paper which in my opinion is vitally important for mental health and well being. I have now moved onto the 6 minute diary Pure which is a natural follow on and I can’t imagine not having a diary in my life now. It allows me to plan ahead as well as acknowledge my wins and reflect on my lessons had or learnt on a daily basis.

Podcast 

listening to podcasts such as Mel Robbins and Amy Porterfield (in particular her book Two Weeks Notice) has really helped as they have health experts and professionals discussing different topics relating to valued life experiences and I take away something everything and apply to my own life. I learnt the importance of getting good sleep and creating healthy routine and habits around this. I usually listen to this 2 days a week and i find this best to listen via Spotify using my ear buds either on the train heading to work or out and about walking in nature where it gets my full attention. I find watching a podcast on YouTube is distracting and find I do not absorb as much information as i would if it was an audio. Another inspiring podcast/book i find is Gary V and his books Crush it and Crushing it. This is very inspiring and i implore you to give them a listen to help inspire and motivate.

Sleep

is very important and going to bed at an early hour helps so much process and function the next day. My journey with sleep has been an interesting one as it actually got progressively worse when i started to exercise. My resting heart rate was on average 55 bpm and i was getting on average 4 – 5 hours sleep. The more i stuck to my morning running schedule of 3 times a week (Sunday, Tuesday and Friday making sure i stick to the same times (leave house at 6am) then my body naturally got into the habit and Rythm  of waking at 5am. Although i still set an alarm i also wake up before (sometimes 4am) When this happens i use the time to Journal, reflect, plan my day and pursue action on my hobbies and interests. I have always been a morning person and this is a nice addition to my day, giving me more free time before my children wake as well as making the day longer giving me time back! I realise the importance and value of sleep so now i will try my best to get on average 7 hours sleep even if this means going to bed to wind down and relax at 9pm (this come sometimes be with my children which also sets a good example to them promoting healthy sleep. I find i still naturally wake early with enough restored energy so i can follow my morning routine whether it is going for a run or simply getting time back in the morning for myself allowing me to plan and focus. My resting heart rate is now on average 44 bpm since i started exercising and changing my diet and i am told i do not snore (or sweat….ewww i know!) at night so i am happy! 😊

My  morning routine –  

1. i wake up at around 4-5am 

2.  Go downstairs, go to toilet and then drink a glass of water 

3. open my garden patio doors and take in the natural light for at least 2-3 minutes. 

4. No mobile phone until after 1 hour of waking  

5. No caffeine until after 1 hour of waking. (caffeine is now a treat 1 –3 times a week!)  

6. I Journal using the 6 minute diary writing 3 things i am grateful for (i usually try to make this different every morning) and how I am going to make the day great. I right down 1 positive affirmation. 

7. I then plan and put one thing into action. For example – i am looking to learn a new skill so i will spend 30 minutes researching this or brainstorming ideas and break this down into sub sections. I find doing this and starting small really helps but also motivates you to continue if you have quick wins like this 

8. Eat breakfast – this will usually be porridge with fruit or with a little bit of syrup 

9. I then go for a shower or a run if it is run morning 

10. I am then usually ready to start my day i.e. going to work via commute or from home 

My  evening routine – 

1. Make lunches for the next day for myself/children as being prepared is essential for planning, saving time and being in control. 

2. Make sure my phone, fit bit and wireless earbuds are fully charged 

3. I journal using the 6 minute diary writing 1 good deed i have done during the day, what made me smile and 3 things that were amazing. 

4. I put my mobile phone in the kitchen draw 

5. I set my alarm on my Fitbit to wake me up for 5.30am (although I usually wake up before it is nice to have the assurance I won’t sleep in) 

6. No food 1 hour before sleep 

7. No TV 1 hour before sleep 

8. Spend 20 minutes each with my 2 children 

Spend time with Helen and reflect on our days and plan the next day/week  

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