Sam’s Journey to a Healthier and Happier 2018 Part 3 – Week 5 & 6 – Don’t Hold Me Back

Hi again, hope you are all well and finding this blog series interesting and motivating, as well as informative?

This time I am going to talk about how I don’t let former injuries hold me back and how I manage them, as well the usual run down of what I have eaten and exercise I have done.

About 7 years ago I fell on some ice and injured some discs in my back, package that with all the lifting I have done over the year with work I have an on going lower back problem. I regularly have Sports Massages and see an Osteopath to keep my back as loose and pain free as I can.

Week 5

Activities this week

Monday Run 5km

Tuesday Body weight circuits. (Biggest Looser Session)

Wednesday Soma Yoga Fitness

Thursday Tabatta – HIIT(High Intensity Interval Training) – 20 seconds on 10 seconds   off – repeat 8 times = 4 minutes. (Biggest Looser Session)

Saturday Run 5km

On my meal plan this week included the following


Breakfast – Banana Pancake

Lunch – Chicken Salad

Tea – Teriyaki Turkey

Banana Pancakes (for recipe see below)

Chicken Salad

Teriyaki Turkey

Recipe For Banana Pancakes

  • 1/4 Cup of Ground Almonds
  • 1 Whole Egg
  • 1 Small Banana
  • 1 Scoop (30g) protein powder
  • 1/2 Cup Blueberries or Rapsberries
  • Dash Almond Milk
  1. Mix together Ground Almonds, Eggs, Mashed Banana and Protein Powder. If the mixture is too dry add a dash of Almond Milk for a smooth consistency.
  2. Add Berries gently (or leave to add to finished pancake)
  3. Heat frying pan on medium heat with coconut oil, add mixture to pan it will make 3 small pancakes.
  4. Plate up with Natural yogurt or your favourite flavour and berries if left out of mixtures.


Breakfast – Mango and Mint Smoothie

Lunch – Citrus Salmon

Tea – Pork Chop Creamy Greens

Mango and Mint Smoothie

Citrus Salmon

Pork Chop Creamy Greens (See Recipe)


This week has been really good; I feel I have pushed myself harder in each Biggest Looser Session by using bigger weights when I can and feeling motivated to include 2 5km runs this week. I feel a lot happier in myself and feel like I can think clearly to plan a head rather then keeping busy to distract myself.

I also had an appointment with my Osteopath (Neil) this week, I find it helpful to go every 6 weeks otherwise I can feel my back start to stiffen up and this can lead to other areas of my body also starting to suffer as they try to make up and protect my lower back i.e. Shoulders and Hips. Neil uses physical manipulation, stretching and massage to increase joint mobility, release muscle tension and increase blood and nerve supply to tissues. I find I can be a little sore and tired after treatment, so find a nice soak in the bath helps me relax physically and mentally and allows the treatment to really take effect.


Week 6

Activities this week

Monday Soma Yoga Fitness

Tuesday Kettlebell Hell (Biggest Looser Session)

Thursday Ab’s circuits (Biggest Looser Session)

Sunday Run 5km & Garden (Cutting Down a Tree)

On my meal plan this week included the following


Breakfast – Prunes, Yogurt and Flax Seeds

Lunch – Salmon Salad

Tea – Chilli Gnocchi Chicken

Prunes, Yogurt and Flax Seeds

Salmon Salad

Chillie Gnocchi Chicken



Breakfast – Rhubard Ginger Porridge

Lunch – Tuna Salad

Tea – Cottage Pie

Rhubard Ginger Porridge

Tuna Salad

Cottage Pie

This week I had my birthday so I have had lots of treats; a couple of meals out, cake and a few G&T’s ;). As long as everything is in moderation and balanced, treats are a good thing, just remember they are occasional and not for everyday!

This week I had a regular appointment with ACE Body Solutions (Chris) for a sports/deep tissue massage. I see Chris every 4 weeks for a sports massage or sooner if I have a flare up or injury while exercising. Deep tissue massage is used to realign different layers of tissue which can cause pain and restriction in movement, the treatment can sometime be painful but is worth it. I often go into these appointments feeling tension in my back, hips and shoulders, but when I finish I feel I carry myself different, more relaxed and loose. Like after my osteopath appointments I feel achy and tired after my appointment so a nice soak in an epsom salt & Radox bath and an early night is generally in order after treatment.

I also make sure I drink plenty of water on the day of an Osteopath or Massage appointment as this helps the body repair and flush out any toxins released during the treatment.

I am happy with how my journey is going I certainly feel happier and healthier in myself. I know my fitness levels are improving as my 5km time is getting better. I am looking forward to seeing what my measurements are at the end of the next 2 weeks and planning what I am going to do after the Biggest Looser Programme has finished.

Stuart’s Foods Ltd
Howarth House
Dunslow Court
North Yorkshire
YO11 3XT

T 01723 582252

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