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My Facebook Post
at 19:19 9 Jul 2017

I posted this on Facebook earlier and will make no apologies for the self praise in it :D

OK so it is time for a self praising post but one I write with a massive degree of pride at what I have achieved this year and with no apologies for the length of it

At the back end of 2016, I got on a flight from Glasgow to Bristol and the seat belt barely did up. It was at that moment that I decided things needed to change so as soon as Christmas was out of the way I set myself some key goals to lose weight and a plan and started on what has been an incredible journey filled with self pride.

When I weighed in on 2nd January, I weighed 143.2kg with a BMI that was 44.2. At no point did anyone know that weight, it was a secret between me and the scales and a secret that I was ashamed of. My body fat was 53.4%.

I lost weight gradually during January and at the end of the month bought a Fitbit that was to totally change my life for the better. One Sunday evening just 2 weeks later I elected to change my focus and went for a walk to burn off the effects of a Sunday roast dinner. It was gone 7pm at night and never something I would have contemplated prior to that point.

On the 19th February, I did 18,000 steps and even today that is the last time I failed to do at least 20,000 steps a day or to put that into perspective, today will be the 140th consecutive day I have managed at least 20,000 steps as many of my Fitbit friends will testify.

Since buying the Fitbit I have managed 4.7 million steps at an average of over 29,000 per day and it has recorded over 600 hours of exercise and completely changed my body shape. In the main it has been walking, the only level of exercise I have taken until this week when I ran 7km on Wednesday, 8km on Friday and 10km this morning.

As I have got smaller and lost weight I have ensured that all the clothes I became too big for have departed the wardrobe and only kept the suit I wore to work on the 4th January just as a realisation of how much change I have gone through.

I had an initial target weight of losing 6 stone by the time we go on holiday in August, a figure I managed to beat in the 2nd week of May.

I weighed in this morning and had a weight figure of 92.3kg (total loss of 50.9 kg or 112 lbs (8 stone), body fat of 23.5% and a BMI down to 28.5. I have lost 35% of my total starting body weight - Lucy got on the scales after me and weighed 53Kg so I have pretty much lost the weight of one of my daughters.

Yesterday I bought Levis jeans with a 34inc waist, if I was lucky I used to get into 48 inch waist jeans and could never find them in the shops.

In September I will attempt a 26 mile walk in London and will also enter the Swansea half marathon for next year now the running has started. My walking will slow down and I don't want to lose more weight - I am happy with my body and my fitness is so much better. My challenge now is to maintain my weight and turn some of my remaining fat into muscle

My diet is still good but I eat what I want. Last night I had some chips and a bit of pizza and I still eat my greatest sin which is chocolate but in moderation.

My wardrobe is new (losing weight is expensive) but this is the greatest achievement I have ever done - far exceeding when I gave up smoking - and I feel so much better for it.

Below I show two pictures, one was me on 31st July last year with my great nephew Ethan - the one on the right is me last Tuesday in the suit I wore in January. I'm sure you can work out which is which :D

Today I sit here in my 34 inch jeans and my medium sized T-shirt writing this knowing that it was one hell of a journey but worth every step.

And if I can do it, anyone can. Good diet, exercise and discipline and this is the dramatic results. No fads such as shakes, powders or restricted diets. Bye bye 8 stone, I won't be seeing you again nor will I miss you.



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ALAN TATE TESTIMONIAL
at 17:12 30 Jun 2017

Just had a conversation with Tatey and he is happy for this detail to appear here

The Alan Tate testimonial match will take place at the Liberty on 9th August

Swansea City Legends XI v Manchester United Legends XI

Two sides let by Tatey and Darren Fletcher will battle it out with a 7pm kick off

Ticket prices will be £12 adults/£6 juniors - ticket arrangements to be released next week

Please support Tatey in his testimonial
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Ugo Ehiogu
at 09:07 21 Apr 2017

RIP - way too soon

http://www.bbc.co.uk/sport/football/39664839
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Don't Take Me Home
at 16:59 3 Feb 2017



This post has been edited by an administrator
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Champions League Final
at 07:37 2 Feb 2017

Not sure if this has been posted before but UEFA are looking for people to volunteer to support the Champions League final in Cardiff

Anybody that is interested then the link is below

http://www.faw.cymru/cardiff2017/become-champion
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Happy New Year
at 00:01 1 Jan 2017

To Swans fans everywhere - thank f**k that year is over
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Merry Christmas Everyone
at 17:11 24 Dec 2016

Hope everyone enjoys this most precious time of year with friends, family and those important to them

Have a great one and thanks for your ongoing support of Planet Swans
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Trust - Please Help
at 09:42 23 Oct 2016

We have had a huge uptake of membership in the 48 hours or so since the forum on Thursday night

We want to keep that going and want to make maximum use of Social Media.

If you have facebook or Twitter accounts could you post something about membership being available for just £10 per year at www.swanstrust.co.uk

If we can hit more and more people the numbers will go up.

Thanks
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Tomorrow Night 6pm
at 23:44 20 Oct 2016

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If You Only Do One Thing Tomorrow
at 23:41 20 Oct 2016

Make it joining the Trust

www.swanstrust.co.uk
Please log in to use all the site's facilities

Phil_S


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