IMG_1145On 30th May this year I made a decision to contact Rob Whitfield to find out his thoughts on my potential to compete in a men’s physique competition…….yes at 47! A long term plantar fasciitis injury had left me re-evaluating personal goals and challenges, and this was the route I decided to go down.

Rob is a respected conditioning coach with a good record of producing results with clients, and is himself a competitive bodybuilder.

IMG_1145My initial enquiry related to competing in 2018, but Rob suggested that I could compete in Cardiff in September this year, as I wasn’t in bad nick for an old man and pretty lean at the time, weighing at 71kg (11stone 2lb). I decided to give it a go and see where 3 months training and strict dieting would get me!


My partner Karen had been working with Rob as her online coach for the past 3 months and had seen some significant body changes with Rob’s training and nutrition plan, along with her hard training and dedication to the strict diet. Karen would also be competing at the Wales show.

The training plan was based on a legs/push/pull workout, eg  Monday legs, Tuesday chest, shoulders, triceps, Wednesday, back and biceps. These were followed by a rest day and then repeat. There were 3 rotations, with different exercises and rep ranges for each body part on each rotation.

My diet was strict, not too outside of the structured way I ate normally but now I had specific quantities which meant weighing the food, and timings of meals throughout the day.

I had to check in with Rob on a Wednesday and Saturday with my weight, front and back photos, and a summary of how the diet and training were going, energy levels and any upcoming events.

IMG_1529IMG_1507I got stuck into the training, hard going to get used to after a few years doing triathlons and fit around work, same for everybody on that score though. The cardio of 90 minutes per week was taken up swimming, due to us entering the Ten Foot swim prior to this goal


The Ten Foot swim was a great day, challenge and achievement, but was also good to get done so the sole focus could be on Cardiff. I switched my cardio to running 3 x 30 mins per week to work alongside the training.

Coming in to this process late, my diet went quickly to prep phase. The carbohydrates in my diet were reduced incrementally as the weeks passed to help reduce body fat, but protein kept high to maintain muscle.

Show day quickly arrived, final weigh in had me at 66.5kg, the weight loss most definitely coming from fat%. Breakfast followed by a very nervous drive up to Cardiff. We registered and went to get our spray tan. Removing body hair and having a spray tan was a first on both counts for me, but a requirement to enter. After being sprayed a lovely mahogany colour,(joke!) there was nothing else to do but eat your last chicken and rice, and wait for the show to start. I received a quick phone call from Rob to wish me all the best, stay calm, enjoy it, but to remember I was always being judged on stage.

Show time and the category’s went along quickly in a well drilled show. I waited backstage as my category came closer. It was very busy here, competitors coming off stage and waiting to go on, final preparations and pumping up.

Finally my class was called, and we stood in line looking onto the stage waiting for the previous class to be judged and placed……guess who was first in line! My heart was racing as the guys on stage came off, and our class was called, shit this was it!

CARDIFF-COMP-4-1024x683We walked to the front of the stage in line and faced the crowd and judges. I went into a front pose, shaking like mad, while trying to smile and tell myself to keep calm. The judges kept us there for what seemed like an eternity before they called the first quarter turn to the right. I went through my quarter turns which I had practised so hard, until we faced the front again. We were moved about a bit for comparisons, then all left the stage, while the judges picked the top 3.

Solo Routine!
Solo Routine!

We waited briefly and then my number was called…… I had to go back on to stage and perform a solo routine! I came on and walked along a marked line along the back, then straight down towards the judges (T Walk), going through my quarter turns again

Routine over and I waited to the side of the stage while the other 2 guys were called on for their routines, but remembering what Rob said about being judged all the time.

We were all called into line for the final result. 3rd place……Gerald Brace! A mixture of amazement at placing in my first ever show, and relief at getting through it without cocking up big time or fainting came over me. 2nd and 1st places were called, we were all presented with a nice trophy, and all of us had an invite to the British Finals in October!

I came off and waited for Karen as her category was next. She looked amazing and breezed through her routine, placing second. We got changed and left St.Davids Hall for a well-deserved burger and chips, which tasted unbelievable after weeks of a strict diet.

Reflection:- I’m so glad I went through with the decision to enter, a completely new challenge which tested my self-discipline, commitment, dedication and patience to the limit. The training was hard, but the diet is where the real battle lies. The endless weighing and preparation of food along with exclusion of certain foods can be monotonous, but the results come with consistency, and are worth the effort.

I won’t be going to the British finals in October. It would be a big step up from a qualifying competition and have been advised to enter a show in April next year if I wanted to continue. For now I will happily take placing 3rd!

So would I do it all again? Undecided at present………who knows what will be next!


me at malta 2017Another trip to Malta for the Vodafone Half Marathon, with a holiday thrown in for good measure…..shame not to! After missing out last year on my sub 1.30 goal by a minute, my plan was to aim for this again when originally entering.

Heel pain which started in September 2016 had progressed to me having to stop running completely for the remainder of the year and into 2017, due to the unwelcome guest of Plantar Fasciitis deciding to visit my right foot, with no intention of leaving. Podiatrist appointments, stretching, rolling, massaging and taping had left me with a brief glimmer of hope at the beginning of February that I may just get enough runs in to complete the half safely; sub 1.30 was definitely out of the question. I managed a few mid-week 3-4 milers, and built up to 7 miles a week before the run, but felt confident some winter bike and swim training would give me enough cardio fitness to get round, the unknown being whether the foot would hold out.

Karen and i arrive on the Friday evening, unfortunately without our companions Pat and Sandra. We decide to register for the half that evening, and arrive at the Meridian Hotel in St.Julians Bay to find a que about a mile long, even though it was 8.00pm! The Malta Marathon, Half Marathon and Walkathon combined have over 4000 entrants, with the UK making up the largest foreign entry of 700.

Saturday is spent chilling out around St.Julians, and the evening involving the normal race and kit prep, massaging my foot and K-Taping it.

After a good breakfast Sunday morning, Karen and i leave to catch the bus up to Medina for the start. There are runners from all nationalities which is amazing to be around. After numerous pee breaks, we are called over for the start. A quick goodbye to Karen who is doing the walkathon, and I try to get into the mass of runners. I feel nervous regarding my foot, but have little time to dwell as the race starts 5 minutes early! I have a loose plan to stick to 8 minute miles as I head out over the start line.

It’s difficult to get going at first due to the volume of runners, but I manage to settle in after a few minutes, and a nice downhill gets me to 7.55, I feel comfortable here, so decide to try and hold this pace and see what happens. It’s warm in the clear sunshine and light wind, there are 32 bands playing for 32 years of the event on the route, a right variety of music, but makes for a great atmosphere with the spectators.

5 miles in and things are going okay, I can feel the heel but nothing out of the ordinary, and I’m picking my way through the runners nicely. 9 miles in and my left Achilles has become really tight, the opposite foot has now decided to join in which may be compensating in some way, I try to put it out of my head and plough on.

Finally down to Silema seafront at 11 miles, everything is aching now due to the lack of running conditioning, it’s a flat run in to the finish, but those 2 miles seem like 5! I’m still at 7.55’s and I put my head down to try and pick up pace in the last mile but there’s no acceleration. The finish line is in sight and I push to get over in 1.43.55. Massively happy with the time, with a big slice of relief to finish as I collect a beauty of a medal.

I sit with my banana and drink and wait for Karen to finish the walkathon. I seriously have complete respect for anyone who does walking events; walking wrecks me way more than running!

me and karen malta 2017Straight to the bar after for some celebratory drinks where we share our race stories, the place is awash with post-race runners on the beer.

Malta Half is a brilliant well organised event, coupled with a stunning island to visit. It was nice to be back running after such a long layoff, the Plantar Fasciitis is still an ongoing problem, hopefully further treatment and investigations will see the back of it in the next couple of months.





With Christmas day over, the lull between Boxing day and New Year’s Eve will highlight the over indulgence of food and alcohol with lingering hangovers,  slumped on the sofa with a mountain of quality street still to get through. As the plans for the final assault on your body are made regarding the New Year’s Eve bash, thoughts turn to 2017, and what self-improvements we can make.……. Enter the famous “New Year’s Resolution”.

According to findings in the Journal of Clinical Psychology, approximately 50 percent of the population make resolutions each New Year. Among the top resolutions are weight loss, exercise, stopping smoking, better money management and debt reduction.

Unfortunately statistics show that almost 80% of all New Year’s Resolutions fail, with many not making it to the end of January. So why is it that the New Year’s resolutions we set ourselves fail to achieve their intended outcome?

The Oxford Dictionary definition of “Resolution” is “A firm decision to do or not to do something” “A formal expression of opinion or intention”. So a firm decision or intention. And here lies the downfall. A resolution is not a goal.

If we focus on weight loss and exercise, a common resolution would be: “I’m going to lose weight and tone up in 2017”. Okay, so what’s the plan to achieve this? How much weight do you intend to lose? When are you going to lose it by? And what does tone up mean?!!

A far better method than resolutions are to set some New Year’s “SMART” Goals:-

SPECIFIC:-Make it a clear single goal that’s relevant to you… eg.”I want to lose 4lbs of weight by 31st January.

MEASURABLE:- You’re going to need recording methods to measure progress….Take photos, waist/hip measurements, weigh once a week on the same day first thing, and keep a daily food diary.

ACHIEVEABLE: – The goal has to be achievable. Wanting to lose 2 stone in 4 weeks is a nice thought, but realistically out of reach in a healthy lifestyle change approach. Health based weight loss is 1-2lb per week, so a 4lb weight loss is achievable, while making small changes to your diet and activity.

REALISTIC: – What are you going to do to achieve the weight loss, dietary changes and activity/exercise?

Examples of this: If you drink a large glass of wine a night and attempt to go tee-total, you may not be ready for such a big change. Reducing wine consumption to one small glass, 3 nights a week will help you break the drinking habit gradually, while saving yourself hundreds of calories per week. Another example could be to exchange the packet of crisps at 10am each day, for a piece of fruit 3 days per week.

Equally if you’re inactive, then running 12 miles per week is completely out of reach. A realistic option could be to walk for 30 minutes, 3-5 days per week, and build up to walk/jogging a mile, or join an exercise class!

TIMESCALED:-Is the timescale relevant for the goal to be achieved? Too far away, and the chances are you’ll lose interest. Make small goals to begin with which are not too distant and can be re-evaluated and built on when initial success is achieved.

Set yourself some SMART goals for 2017!  You’ll have a far greater prospect of adherence and success than resolutions!

Be patient, consistent and dedicated!

Happy New Year!!