My 30lb in 30 days challenge

Days 22-27

2009-07-19T12:52:00.000-07:00

BAD! BAD! BAD!

Bad blogger!

My gut feeling when I see apparently abandoned diet blogs is that something's gone very wrong - I always assume that they've gone off-piste they're now down in the Happy Valley of the Biscuit Tin.

Nothing could be further from the truth here. I've just had a very busy week at work, which has meant I've neglected my blog. I missed one workout this week, but I've stayed true to the diet. It doesn't feel like a diet anymore. It's just what I eat.

The end is nigh. I think Wednesday is our last day on Dax's 30lb in 30 days challenge, but frankly I've lost count, and in any event, it doesn't finish for me on Day 30. I'll still be here Day 31, melting away.

Day 31 is, however, my chance to start reintroducing foods off the 'banned' list: theoretically I could reintroduce sugar, milk, wine, cheese, bread, pasta, pork pies, coffee, tea. All the stuff I thought I'd really miss. Looking at that list, I probably won't reintroduce anything. Not to start with, anyway. I have so far to go on my weightloss, my journey's only really beginning, so I don't want to throw a spanner in the works by getting re-addicted to sugar, or something. The odd treat here and there, though. That'd be nice.

I will keep going with the workouts - maybe not three a day, but two slightly longer ones, morning and evening. I want something challenging but sustainable after the end of August when I get really busy at work.

Weight today is 248lbs, which is a total loss of 22lbs so far. 78lbs to go!

Day 21

2009-07-13T13:59:00.000-07:00

The start of the third week on Dax Moy's 30lbs in 30 days challenge. Nine days to go!

I can't believe how quickly this has gone, nor how quickly I've lost the weight.

This morning I was down to 251lbs, which means I've lost 19lbs, or just under a pound a day.

People are starting to notice. I've always joked 'It's like throwing deckchairs off the Titanic' but actually I'm really proud of how much I've lost.

I've been giving some thought as to what I'll do at the end. I still have 81lbs to go until my BMI is close to normal, so I can't stop. Following the diet has been very easy. We have 1-2 days a week when we don't eat til dinner time, which I've found no problem. I've adjusted to the low carb and higher carb rhythm. I feel in my groove with the food, so I'm going to keep going.

The workouts - I'm pretty sure I'll reduce this to two slightly longer workouts a day, just to keep it sustainable and make sure I can do them every day. Keep in the groove. I'm looking forward to doing other stuff. Not yet - I still need to get more weight off before I get too ambitious - but I'd love to take up running to keep my weight under control when I get there.

Life definitely has changed. Not only has my attitude changed, but my actions have changed too. Today, getting a biscuit (cookie) for my other half, I went to our 'carb cupboard'. It has all our cereals, rice, pasta, biscuits, cake, sweeties and other goodies. I realised in getting the biscuit that I hadn't been into that cupboard since the challenge started, and, more to the point, I hadn't missed any of it. Nor did I want anything in there.

If you had told me four weeks ago that I could have my hand on a packet of custard creams without eating half of them, I would have laughed in your face.

Day 19 and 20

2009-07-11T12:00:00.001-07:00

Saturday. A bit of a meh day. Weather was terrible. The high spot was taking the dog for a walk.

Weight today is the same as yesterday, 253, but my workout results have been through the roof.

I'm starting to really notice my new shape.

Sunday. Another meh day. Down to 252.

Day 18

2009-07-10T13:13:00.000-07:00

I can't believe I'm on Day 18 already. Over halfway there. Well, more to the point, halfway to the end of the 30lbs in 30 days programme with Dax.

Down another 2lbs today, which means I've lost 17lbs in total, which I'm absolutely thrilled about.

Losing weight means getting it all right - exercise, sleep, food, water. And commitment. So often in the past I've just focused on one thing - usually either diet or exercise - but now I'm doing it all at the same time, it's working! I feel like I've really cracked it this time.

Even the water isn't the pain I thought it would be. I have six litres a day to drink (1 litre per 50lbs of bodyweight). Three short workouts a day means that I down a litre before during and after each workout, and I space out three other litres throughout the day. It's never been a chore.

As far as the food is concerned, I don't think I've ever eaten healthier. Tonight was roast chicken with a huge portion of cabbage and green beans. Historically, you could have added a pile of potatoes and a lake of gravy. And I didn't miss either of those tonight. Come to think of it, I don't miss tea and I don't miss coffee. I don't miss milk or bread or cheese. Or even wine. Or chocolate. Or butter. And I don't fancy any of them, and I haven't since Day 1. My sweet tooth may have been vanquished.

When I come to the end of the strict bit of the diet, I'm not sure what I'll introduce back first. Originally I thought it might be bread, but I'm not sure about that now.

Sleep. Back in the old days (about three weeks ago) I used to have about five hours of broken sleep: I used to go to bed and toss and turn for an hour or so, then I used to wake up worrying about stuff two or three times a night. Usually, I'd wake up when the birds started singing, so in mid-June I would have woken up at about 4.30am.

Now, I go out like a light, and I get about 8-9 unbroken hours sleep every night. I'd say I sleep like a baby, but of course they don't really sleep too well.

The exercise works well for me because it's short and there's no messing around. I cancelled my gym membership about two months ago, because I hadn't been for a year. I suppose I could say 'I cancelled my gym membership and lost 17lbs'. These workouts fit in with my day, one in the morning, one in the evening when I get in from work and one after dinner.

Bish. Bash. Bosh.

Days 12-17

2009-07-08T15:14:00.000-07:00

Wow, catch up time!

Well, life got in the way. Not of the diet, but in the way of my ability to get enough time to blog.

So I had a lovely long weekend up with my parents. In the run up to the weekend I was worried that the disruption to my routine would throw me off, that I'd slip, or fall off the wagon. As it turned out, it wasn't a problem. I packed my dumbbells and did my workouts in the garage. And the diet worked out fine, too.

So now I'm finally back in my old routine. The workouts are going fine. Some I like, some I don't, but they all get done. Each day I seem able to do more of everything, and that improvement keeps me in the game. The result is, I want to do the workouts. It's becoming addictive.

And the diet, I think, has completely broken me of some terrible eating habits. And, nearly three weeks in, I'm still finding it really easy to stick to.

The weight's still there, of course. 255lbs this morning, so no change for the past 5 days or so. Still not worried. Jogging down the stairs at the tube the other evening, my trousers nearly fell down.

Day 11

2009-07-02T15:20:00.000-07:00

Tired tired tired. Busy day today. Very busy day tomorrow. So no time for chit chat today, children.

My weight has dropped another pound to 254.5 which makes it 15.5 lbs lost since Day 1.

My shape is starting to noticeably change. The hard slab of belly fat has diminished and softened, and I appear to have something called 'a waist'. I've lost 5" around my waist. My trousers are baggier and my tshirts have more room in them.

And now, to bed.

Day 10

2009-07-01T00:14:00.000-07:00

Ten days down. How's it going?

Well, I'm now 255.5lbs, which means I've lost 14.5lbs.

Eleven days ago I was struggling with broken sleep. I'm now sleeping like a baby.

I don't go 'hurrup' any more when I get up out of my chair, nor 'humph' when I sit down.

Everything fits.

I'm eating better than I ever have.

As I was rolling around in fruit like a madwoman yesterday (those on the programme will understand) I was thinking about following the rules.

Sometimes I follow rules because I have to because there's criminal penalties, and sometimes I follow the rules (whatever they may be) because I'm paid to do that, or because I want to. It's the third one that causes trouble. How do I keep my word to myself?How do I follow my own rules? They're actually the ones I break the most.

I have roughly another 90lbs to lose to get to a close to healthy weight. That's going to take some time - I've made an excellent start, but I'm in for the long haul. I've just decided that if this way gets me there the quickest, safest way, then a few days without fruit is worth the price. So I'm following the rules.

I wouldn't do this if Dax's programme was 'two-shakes-and-a-small-meal' and starvation. It's not - there's tons and tons and tons of healthy, filling food we can still eat. And don't get me wrong, I'd much rather have fruit and porridge and fruit in my life, but if not having them gets me where I want to go, then I'll wait, do what I'm told and wait for the results to come my way...

I've also been reading about success. One of my favourite quotes of all time is Winston Churchill: 'Success is bounding from failure to failure with no loss of enthusiam'.

Bounding.

What a wonderful way to spend a life. It's not always the goals. Sometimes it's the gaps too.

Day 9

2009-06-30T15:02:00.000-07:00

Today was a good day. Fruit was back on the menu, which made me ridiculously happy. I'd managed fine without it, but having it back was wonderful.

Weight today was 257lbs, so up half a pound from yesterday, but that's OK. The workouts were a bit meh - mainly because I got out of work late so I did the workouts too late today. My fault. We have a gym at work that I could use, so I'll get organised to use that!

As a guinea pig on Dax Moy's 30lbs in 30 days challenge, I'm very happy with the way things are going.

Day 8

2009-06-29T12:29:00.000-07:00

Today was a grizzly day. Nothing worked. My computer didn't work so I had to re-load the software for the keyboard, and then the CD Driver got stuck, and then I couldn't open it because I couldn't find a paperclip, and then I banged my knee getting down on hands and knees to unplug the USB drive and then...well, I won't go on. Just imagine a whirlwind of F-words and B-words.

But that's not why I'm here - to unburden myself of my daily woes. I'm here to tell you about my 8th day on Dax Moy's 30lbs in 30 days challenge. And we're on course!

Yesterday I weighed 258lbs and today I weighed in at a still hefty, but shrinking, 256.5, which means I've lost another 1.5lbs and that's 13.5lbs gone in just over a week!

I haven't lost any more inches from anywhere, so I can only assume that a microscopic layer of flab has been creamed off from all over.

Day 7

2009-06-28T15:19:00.001-07:00

One week down on my 30lbs in 30 days challenge with Dax Moy.

I know I keep saying this, and it sounds lame, but this really has been a lot easier than I ever thought it would be. I know it would be a challenge, because good stuff usually is a challenge, but I really expected to be suffering by now, and I'm really not. I haven't felt hungry once. I've had one bad day when I was grizzly and needed juice and a nap. But I haven't ducked one workout, haven't had one morsel of food that's not on the diet, and I'm really proud as to how I've done this first week.

Let's not get too carried away - there is a way to go yet, on this programme and on into the future, but one thing at a time. Doing lots of good things has made me feel really good.

Measuring was easy today - no inches lost but on the scales I've lost a further 2lb, which means I'm down to 258lb and therefore I've lost 12lbs this week.

I'm sure it will slow down (it better, or I'll turn into Calista Flockhart) but I trust in what I'm doing, and I'm going to keep going, even on the days when I don't lose anything.

On to week 2....

Day 6

2009-06-27T12:49:00.000-07:00

My sixth day with Dax Moy and a change of gear, diet-wise. Which completely threw a spanner in the works, but after being initially grizzly about having some of my favourite food taken away from me, today's food has been YUM.

So today was mainly an unexpected trip to Sainsbury's to get in the right stuff. Sorted.

Something I noticed today was how emotionally unattached I've got from the food that I used to love. I happily bought bread today for the other half, but didn't have any pangs or cravings. I haven't once missed my one- or two-glasses of wine a night. That missing of food is the one thing that's put me off these types of regimes in the past, but it's been fine.

Still awash with water. Still on the six litres a day. So managing the toilet breaks required is quite a job. Particularly as I spend a lot of time in my kitchen at home, which is two flights of stairs from the nearest toilet. More calories burned.

As usual, from the top down followed by (change from yesterday) and total loss since Monday 22 June:

Weight: 260lbs (-1.5 lbs) -10lbs

Biceps 14.5" (no change) -0.5"

Chest 47.5" (-0.5") -3.5"

Waist 46" (-1") -5"

Hips 50" (no change) -5"

Thighs 29" (no change) - 1"

Calves 17.5" (no change)

I'm 10lbs lighter than when I started. And normally I'd put this down to water, but I'm drinking so much of the bloody stuff, it can't be that.

The best bit is my new shape that's starting to emerge. That worrying slab of body fat strapped to my front appears to have reduced, and whilst there's still a long way to go, I've been hugely encouraged by how far I've come in such a short space of time. Cheers Dax!

Day 5

2009-06-26T12:33:00.000-07:00

Day 5 of my 30lbs in 30 days challenge with Dax Moy.

I genuinely was expecting to hate this week, and thought I'd have to hang on for dear life, suffering. Nothing could be further from the truth.

I'm eating really well. I haven't felt hungry once. I'm drinking loads of water, and glowing as a result. I'm doing the workouts and getting better every single day. And I'm getting on with the rest of my life.

The workouts are short and sharp, which means I can fit them easily around my day. And if you'd have told me two weeks ago that I'd be getting up and doing workouts before work, I'd have laughed at you.

I'd also have laughed at you if you'd told me I'd be the proud possessor of a pink yoga mat (Dragon and Hydrangea don't you know!), and two small orange 2kg weights, courtesy of my lovely better half. No more carpet burn for me!

OK, enough beating around the bush. Here we go:

As usual, from the top down followed by (change from yesterday) and total loss since Monday 22 June:

Weight: 261.5lbs (-2.5 lbs) -9lbs

Biceps 14.5" (no change) -0.5"

Chest 48" (-0.5") -3"

Waist 47" (-0.5") -4"

Hips 50" (no change) -5"

Thighs 29" (-0.5") - 1"

Calves 17.5" (no change) (+2)

I can't believe that I've lost 9lbs since Monday. That's 3% of my bodyweight! And I'm firming up in each direction.

Day 4

2009-06-25T13:16:00.000-07:00

Day 4 of my life with Dax Moy on my 30lbs in 30 days challenge http://www.mylondonpersonaltrainer.com/

I'm running out of workout kit! Shorts, bras, tshirts. The workouts are great, but the washing machine's busy!

Now, on with the measuring...

Oh the joys of self-measurement. I have to report a correction to my measurements. Before I start, there are two things you need to know:

1. I only got a proper measuring tape today. Up til now we've been using some tape and a workman's metal roller measure. It appears some of the measurements have been a bit wonky.

2. You have to appreciate that the distinction 'hips' and 'waist' is not always that clear when you're my size.

The corrected measurements are below.

Scores on the doors from the top down followed by (change from yesterday) and total loss since Monday 22 June:

Weight: 263.5lbs (-1 lbs) -6.5lbs

Biceps 14.5" (-0.5") -0.5"

Chest 48" (0.5") -2.5"

Waist 47.5" (correction) -3.5"

Hips 50" (correction) -5"

Thighs 29.5" (no change) - 0.5"

Calves 17.5" (correction) (+2)

Day 3

2009-06-24T12:37:00.000-07:00

Day 3 of my 30lb in 30 days challenge with Dax Moy and things are going better than you might think for a 30lb in 30 days challenge.

Well, walking was easier today, my headache had gone and I was less cranky generally.

And I'm sleeping better than I have done in years. A mixture of exercise and a good diet. Who'da thunk?

My favourite thing at the moment is water. Every second minute it seems I'm taking a gulp out of my bottle. Six litres each day. I never thought I'd manage that. I get one litre bottle each day (Evian yesterday, Volvic today), and when I fill it up I mark a cross on the label. Five crosses plus the first litre I drank = six litres. At the end of the day, the bottle goes in the recycling.

My office at work is halfway between the water filter and the toilet, so for each trip to the water filter there's an equal and opposite trip the other way. About mid-afternoon, not thinking, I walked straight from the water filter to the toilet.

The workouts are going better today - more reps. I'm sure some muscle memory is coming back from workouts long past, and as I'm getting used to Dax's workouts they're flowing much more. Two down, one more to go.

Scores on the doors from the top down [Day 1's measurements] with the total loss so far and (change from yesterday) :

Weight: 264.5lbs [270lbs] -5.5lbs (1.5lbs)

Biceps 14.5" [15.5"] -1" (no change)

Chest 48.5" [50.5"] -2" (no change)

Waist 46" [51"] -5" (-2")

Hips 48.5" [55"] -6.5" (-1.5")

Thighs 29.5" [30'] - 0.5" (no change)

Calves 15.5" [15.5"] (no change)

So another 1.5lb has evaporated, and I'm delighted :0)

Looking at my hip and waist measurements, I'm not sure whether I'm melting or deflating.

Day 2

2009-06-23T11:50:00.000-07:00

Today I have mainly been walking around like a geriatric cowboy. Two workouts done today, one to go. I still haven't found my groove juggling the meals and the workouts, but I will. I'm finding the food easy - I haven't missed bread/wine/coffee/cheese once today. But I have noticed that my habits change.

Life is changing in very extraordinary ways thanks to Dax Moy.

Making my partner's cup of coffee this morning, I took some cream out of the fridge and poured. Normally I'd finish it by sweeping my finger along the plastic edge of the cream pot and lick it up. Not today, and I wasn't even tempted. Likewise tonight, I ended up grating cheese for my other half's dinner. Normally I'd scrunch up the spare grated cheese and stick it in my mouth, often two or three times. Not today, and it didn't even occur to me that that's what I did until I'd put the cheese away.

The workouts were tough today, though. I woke up feeling beaten. Two days of unexpected activity for my slug-like body had me stiff and cranky. But once I got moving, and started taking on water, the aches went. And I did than better yesterday. More reps :0)

Scores on the doors from the top down [Day 1's measurements]:

Weight: 266lbs [270lbs] -4lbs

Biceps 14.5" [15.5"] -1"

Chest 48.5" [50.5"] -2"

Waist 48" [51"] -3"

Hips 50" [55"] -5"

Thighs 29.5" [30'] - 0.5"

Calves 15.5" [15.5"] no change

I've shrunk. And I'm gobsmacked.

My body has clearly decided that it needs to shape up, and Dax's training clearly seems to be doing the job!

I can't rest on my laurels. I still have 28 days and 26lbs to go.

Day 1

2009-06-22T14:01:00.000-07:00

Word of the day is 'Juggle'.

Juggle work. Juggle workouts. Juggle dogwalking. Juggle eating. Juggle catfeeding.

Funny word 'juggle' when you say it together like that. Anyway, I digress.

Today was a good busy full-on day. The workout first thing in the morning was a shock to the system. Normally it's something I'd throw an excuse at 'I can't do a workout, my body needs to REST after yesterday. HAVEN'T YOU HEARD OF LACTIC ACID???!?'

But no, I told my own head to shut up, and just got on and did what I promised to do. And you know, it was fine. In fact, it was better than fine. The warm up did the trick to get me moving, and the workout...well, that was INTENSE. And hilarious. All at the same time. Mainly because the dog wanted to join in.

Porridge. Love porridge. Usually have it with lashing of milk and golden syrup, but not today. Love porridge without milk and syrup. Who knew? And nuts for snacks. Bitty. I think today I had my first hazelnut that hadn't been covered in chocolate.

Work - lunch (homemade vegetable soup, apple, peanut butter) - then home for workout and dinner (chicken salad).

One thing I was missing was chewing gum. So I remembered that baseball players use pumpkin seeds instead of chewing tobacco, and you know, they're alright. Not chewing gum, obv, but enough to keep me occupied.

And water. Lots and lots and lots of water. 6 litres of the stuff. But I drank every drop. Start early, I think, is the key.

The 30-30 Challenge

2009-06-22T13:24:00.001-07:00

I got the email from Dax Moy over a week ago. Being the veteran fatty that I am, I've heard loads of these claims before - 'lose weight now! Fast! Easy! Sign up now!!' - and so I have to say I was sceptical. '30lbs in 30 days? C'mon, this can't be done!'. But no, Dax was looking for guinea pigs to sign up for a challenge. Only it wasn't going to be easy. He told us that it was going to be very challenging. We had to abide by the rules, with a mixture of diet and exercise.

Now I'm a big one for excuses. I've got an excuse for anything! '30lbs in 30 days? How can I sustain that at my age? I'll be dead in a week!' 'It's wrong, it's all based on bad science. I know better!' So yes, I have a bag of excuses right here if you'd like to have a look. But what have these excuses got me? Roughly 100lbs overweight is where. I think about all the times I had a good excuse for not going to the gym, and I tell you, I really want to weep. Anyway...

Dax's email provoked me. And it had me going for excuses, and I thought, 'What? AGAIN??!' Yet another boomerang of excuse about to knock the sense out of something?

So, early one morning, after another sleepless night worrying about my weight, I posted a comment on Dax's blog, and blow me down if I wasn't selected.

And right now I feel really lucky to have been chosen. To have this opportunity to turn my life around 180 degrees.

No kidding, I know I need to lose WAY more than 30lbs. But 30lb is over 2 stone. And I need to lose 6 stone, maybe 7. But what would it tell me about myself if I stick to Dax's plan, stay with the challenge and lose that 30lbs. What would my life look like then? What might be possible? That's the exciting bit. That's the carrot. That's what's going to keep me going.

D-day minus 1 (and 2)

2009-06-22T13:18:00.000-07:00

Yesterday was Sunday 21st June 2009. The longest day of the year.

I was up at 5am to do the 56 mile London to Brighton bike ride. Hey, I'm massively overweight, but I'm not bed bound!

Did the bike ride, an absolutely brilliant day. Got sunburnt and knackered, and I took ages to do the ride, but I felt really proud to have done it. Got the train back from Brighton and got home at about 7.30pm. And then I have to do some homework. I needed to weigh and measure myself for the challenge.

Man, that was hard. In any group photo I'd always be at the back, so standing there for the world to see wearing a pair of old lycra shorts and a too-small Tshirt was near unbearable. Still at least it's done and out there. As it were.

Saturday, the day-before-the-longest-day, was a whirlwind of activity. I'd found out that I was in the challenge on Saturday morning, so I had a bit to do to get ready. Mainly I had to work out what I could eat and what I couldn't, and I had to go shopping to get in the stuff I could eat. I'm doing this in a house with a non-participating (but highly supportive and very patient and loving) partner, so I had to do quite a bit of explaining about what's in and what's out.

Coffee, wine, cheese and bread. That's what I'm going to miss the most. But I stocked up on some great stuff, some stuff I'm going to try, and some stuff I'm not going to touch with a bargepole.

Back to Sunday, post bike ride, and post weighing and measuring. I'm standing in my kitchen, looking and feeling like a complete wreck. I simply can't drink the last half bottle of wine. I need my wits about me for Monday and I need to make sure I'm fully rehydrated. For the first time in my life, I pour half a bottle of wine down the sink. This better work.

A little bit about me...

2009-06-22T12:37:00.001-07:00

I'm 45 years old and I live in London with my partner, our dog and two cats. Noone of course owns cats.

There are many, many overweight people in the world, each with their own story. I'm one of them, and here's my story.

I've been overweight all my life. I can't remember a time when I wasn't on some diet or other. They never worked. I'd always lose weight, then pile it straight back on and then more. I used to get kicked around the playground for being fat, so I used to comfort eat as revenge. The psychology is really easy - and that's exactly where I still go when I'm down. Straight to the fridge.

So, I know I have a problem, because it's been with me for over 30 years. The thing is, what to do about it?

Until recently I always thought 'OK I'll aim to lose weight [by the end of the year/my birthday/sometime/soon]'. And it never happened. Life got busy. Life was, and remains, very good. I have a lovely partner, a lovely dog, and two cats. I have a job I love. Who could want for more? Except now I'm thinking there won't be that many 'next years' or, indeed, that many birthdays. I'm facing diabetes, heart disease, cancer, immobility, and cankles. This is not the future I want for myself. I want to enjoy every last drop of my life and I won't be able to if I don't stop my slide into seriously morbid obesity.

I'm still relatively healthy, but I'm in serious trouble. I need to sort myself out urgently.

Throughout my school years, and then on into my twenties and thirties, I played sport with varying degrees of success. Hockey, and also football, and rowing too. Poverty meant I cycled everywhere. I was alway 'big' (probably between 12 and 13 stone - about 180lbs) but the sport helped keep the weight broadly under control, and kept me fit too.

Then I hit my late 30s. My career took an unexpected, exciting direction, and absorbed me. My hours crept up, until I was becoming too unreliable for team sports. So my participation in sport changed to watching rather than playing. And because I could finally afford it I bought a lovely big motorbike, so and the cycling fell by the wayside. Bad habits crept into my eating. I'd graze. I'd rush food. And all the time, unnoticed by me, I was piling on the weight.

Here's a photo of me, taken on Sunday evening (21 June):

Pretty gruesome, huh? I was shocked. I'd never seen myself like this. This is not how I think of myself at all. The person in the picture just doesn't match up with the person in my head.

And for the record, here's the other measurements. They ain't pretty either:

I'm 5'8". I weigh 270lbs.

Biceps: 15.5"

Calves: 18"

Thighs: 30"

Chest: 50.5"

Stomach 51"

Hips: 55"

270lbs!! That's just over 19 stone, and pretty much as heavy as I've ever been. And I wish I could say a lot of it is muscle, but it really isn't and as you can see from the photo it's all flab that's migrated to my middle. Apple. Or melon? Take your pick.

Time for a change, and I think I've found just the thing to help me get my life back on track, and it's here: http://www.mylondonpersonaltrainer.com/