The Shred – Week 4, Day 21 – 27 – Self-care in Health

This week marks Week 4 of no alcohol and it is getting even easier still. No movement on the scales but instead of losing my shit over stationary scales, I have been through yesterday’s diet and noticed a somewhat higher sodium content and lower water intake probably leading to some water retention which would explain it. It is important to remember that the scales don’t present a full picture of what is happening to your body in a weight loss journey, they should be used as a guide only and not as ‘gospel’. Other, often better indicators of your progress are – body measurements using a tape measure (I can provide a body map of the points at which to measure if you ask, or request it in the comments and I’ll send it to you), the fit of your clothes, photos (like a daily selfie which will document changes in the face), body fat percentage calculated with callipers. If you want to test the scales theory, weigh yourself every day at the same time, on the same scales, either naked or wearing the same clothing (I don’t recommend weighing naked in Boots, they seem to take umbrage to that), before you’ve consumed anything and after you have been the to toilet (both 1 and 2) – write it down on a chart over 30 – 60 – 90 days, your choice, this way you will be able to see the fluctuations in your weight and you will begin to give the scales less power over your emotions.


As I wasn’t feeling very well during the previous week, I wanted to focus on my self-care by looking at the internal self, not just my tangible wellbeing. So I took myself to the doctor for a full panel of blood tests, the results are due back later this week. The Doctor said he was checking for Vitamin and Mineral deficiencies, particularly of the Vitamin D and B12 variety and a possible iron deficiency, all of which are related to fatigue. I have been supplementing all of these Vitamins and Minerals over recent months as I have been suffering from exhaustion, probably a combination of stress, lifestyle and overworking myself. Needless to say, I stopped taking the supplements leading up to the blood tests which left me with brain fog and needing afternoon naps, which I have always been fond of if they don’t interfere with my nighttime sleep, however these naps can easily stretch to 3 hours, followed by 8 hours sleep at night. It’s safe to say I have gone from cat napping to “the lion sleeps tonight”. It’s been tough, especially since I continue with Business Development, Personal Training lessons and all sorts of other courses as usual. I am a glutton for punishment.


I also went to the Dentist for a full check up and then a hygienist visit. I remember now why I don’t enjoy seeing the hygienist, my teeth are still sensitive a week later but very, very clean and sparkly. Because the Hygienist is considered to be cosmetic dental work, the NHS doesn’t cover the cost of a clean and polish, this means that many people avoid seeing the Hygienist at all, this is a big mistake. The reason the hygienist is so important is because the health of your teeth is directly related to your overall health. Poor oral health can lead to gum disease caused by bacteria related to plaque build up, which can enter the blood stream and damage blood vessels in the heart and brain, leading to heart attacks, strokes, diabetes and rheumatoid arthritis.

The NHS reports that “only one in six people realises that people with gum disease may have an increased risk of stroke or diabetes. And only one in three is aware of the heart disease link.”

Also, while I was at the Dentist, I thought I’d get a quote for some Invisalign braces for my bottom teeth. The braces are clear, removable and a fantastic concept as they are barely noticeable which is a massive advancement in the Medical World but at £3050, I think I will live with a wonky tooth.


My Medium to Heavy Weights Sessions this week were:

10 x Stiff Leg Deadlifts (Hamstrings)

10 x Single Leg Deadlifts (Posterior Chain, Dynamic Balance and Proprioception) also very good for Plantar Fasciitis as it strengthens the foot muscles and tendons.

10 x Rear Lunges (Hamstrings and Glutes)

20 x Weighted Deadbugs – 8kg (Abs – rectus abdominus, obliques, transverse abdominals, hip flexors and quadriceps)

10 x Glute bridges with Bench (Glutes, rectus abdominus, erector spinae, hamstrings and adductors, hip flexors, quadriceps and obliques)

10 x Barbell Shoulder Press (Deltoids, pectoralis major, triceps brachii, trapezius and serratus anterior)

10 x Seated Cable Row (Trapezius, latissimus dorsi, erector spinae, deltoids, biceps)

Repeat 4 times each.

Stretch Lats, Legs and Plantar Fascia on PowerPlate.

Posterior Chain – gluteus group, hamstrings, adductor magnus, lower back extensors, hips

Proprioception – overall sense of body position, movement and acceleration within the joints. Injury prevention.


Join me next week as I head into Month 2 Alcohol-free and step up the training several gears ahead of my Circuit Training, Core Training and Suspension Trainer Instructor-led Training modules. The focus is on dietary changes and the new additions to my exercise plan. Come on, I know you’re all waiting to see if I fall off the wagon. Feel free to like, comment and share, just use the buttons below.

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