Dr Fahmy's Blog

Alia photo

Week 1 
The NHS health check was quick, painless and very informative. To see that video click here. Although my cholesterol and diabetic screen results were good, it was apparent that I need to improve my activity levels and diet. This week I have joined weight watchers online. I have been to other healthy lifestyle clubs in the past with good results but I struggle to attend the meetings due to work and looking after my children, so this time I am going to try going on my own. 

The first week has gone well. I have found that I need to pre-plan all my meals and do the prep the night before. I have not felt hungry and so far have kept snacks to healthy fruit in between colourful, filling meals. I have also started running (very very slowly) with the help of the “couch to 5k” app. This involves short intermittent jogs and brisk walks over 30mins. Although exhausted by the end, I am still feeling motivated to keep going. 

Next week I hope to get back in the pool and start swimming again! I will keep updating with my progress!

Feel free to let us know at CLMP what you are doing to improve your health and lifestyle on social media.

 

                                      SwimmingFruit

 

Week 2

This week has been tough. My body is starting to miss the processed sugar and so for a couple of days I have felt quite lethargic. 

The diet continues with lots of fruit and vegetables. I am getting most of my protein from plant based foods as I am mostly vegetarian. I am eating a lot of pulses and some quorn. Once a week I try to eat some oily fish such as salmon and sardines to help with my good cholesterol levels, but otherwise I don’t eat any meat. 
Tracking my food has been easy. The WW app has proved easy to use and there is a barcode scanner that comes in handy too. You can find some nice healthy recipes on there and there is a vegan and vegetarian section. 
Exercise this week has been 2 swims and a run. For my running I have continued with the “couch to 5k “ app. I have a watch that can assess how far I have swam and then that uploads to a swimming app “SWIMIO”. I find this good fun as you can do set distances eg swimming the Channel but obviously in a swimming pool. 

Weight loss so far=5lbs

So far the motivation has continued so I keep going. I will update again soon!

 

Week 3

After a busy week at work, we were rewarded with amazing weather on the bank holiday. I managed 1 run and 1 swim during the week . I had set out to do more and thought the bank holiday was a great chance to get some exercise in. I succeeded but not quite in the way I had planned. A great reminder that exercise can be in any form and involve the whole family, we set out early each day on trips out and about in Warwickshire and Oxfordshire. The weather made such a difference. Over the 3 days we walked a total of 20km and it did not feel like exercise at all. It was hugely enjoyable and we all got plenty of fresh air. Exercise does not have to be in a gym or involving expensive machines or equipment......just grab some comfortable shoes and get out there!

Congratulations goes out to Dr Al-Zubaidi and his wife who blasted round The Trust 10km! Huge inspiration there! Dr Al-Zubaidi has only been running for about a year now and came in second!!!!

Let us know by tagging us on social media, regarding what you have doing to get out and about and keep active.

Weight loss so far= 7lbs

Catch up again soon!

swimming

Week 4

 
Getting the kids involved.....
Luckily both my daughters have inherited my love of swimming with my eldest having her first experience of open water swimming, aged  5, in lake Windermere. She is now aged 9 and is planning to swim in her first Great North Swim with me next June. I am telling you all this, as this weekend on Saturday morning I was met with hostility by the another user of a members only “health and fitness club” who felt it was their responsibility to make sure that my daughter “knew her place” in that she cannot use the large pool till 11am but was apparently “too big” to use the kids pool. The rules of the “health and fitness” club are clear. If you are a young person who would like to swim for exercise, for your health and fitness, then you can only do it between 11am and 3pm on the weekend. 
 
In this day and age when childhood Obesity is reaching epidemic proportions there should be absolutely no restrictions on encouraging young people to get fit and keep active. We are surrounded by technology, screens, tablets, smart phones with no restrictions on how long they can be used and yet when it comes to exercise, we have to abide by time limitations. 
 
 
The NCMP provides the most comprehensive picture of the state of childhood Obesity for the 2017 to 2018 school year in England. It found:
 
  • the proportion of overweight and obese children in reception year (aged 4 to 5) has remained stable at 22.4% (equal to 136,586 children) for year 6 children, it is 34.3% (equal to 197,888 children) compared to 31.6% in 2006 to 2007
  • in the most deprived areas, 12.8% of children in reception year are obese, compared to 5.7% in the least deprived areas
  • in year 6 it is 26.8% in the most deprived areas, compared to 11.7% in the least deprived areas
  • in both age groups, severe Obesity is 4 times higher in deprived areas
 
So this weeks message is simple! Let’s set an example for our children. Make exercise the norm and part of our daily lives! It does not need to be in an over priced gym but can be daily walks with the dog, Parkrun on a Saturday or Sunday morning, football in the back garden! 
 
Thankfully my daughter was not discouraged. She went on to swim 80 laps in the kids pool and still managed to enjoy it! 
 
Let us know at CLMP what activities your children enjoy to keep active and moving!
 
Weight loss so far =8lbs
 
Catch up soon!
 
alia blog pic
 
Week 5
 
Some is good, more is better.......
No, I am not talking about chocolate! The Department of Health has released a new document relating to how much exercise we should be doing and there is some good news!!

Essentially the latest guidelines states that every little bit counts. Obviously the more we do, the more we benefit. I am thinking about all the times I have said to myself, “I don’t have time!” It turns out that is rubbish. We all have time. We need to stop focusing on how busy we are and take time out to move. That means even a walk round the block counts if that is all you have time for in your lunch break for example. It all adds up!

The benefits of exercise are enormous. If we could bottle it we would be billionaires. It helps with physical and mental health, including reducing the risks of heart disease, strokes, dementia, 8 types of cancers, depression, anxiety and sleep disorders. Did you know that it also counts it babies? The idea of aiming for 30mins tummy time per day in babies who are still too little to crawl, and then increasing to crawling, swimming, jumping, throwing, walking, messy play.....this helps with bone and muscle strength, cognitive function and relationship development. The benefits are immense and it can be as simple as getting on some comfortable shoes and getting out the door. 

This week has been a good week for moving for me. I managed a couple of swims, the longest of which was 2km, and a 9km walk with the dogs and kids on the weekend. I have not even counted the walks here and there, smaller dog walks, walks to the shops etc. 

Weight loss so far =10lbs

The practice is getting ready to “get moving” too. We hope many of you will be joining us. Follow us on social media and find out what is happening soon!