As I sat in the 91.5FM studio on Saturday doing my sport show, it dawned on me that it was 3 months exactly until the Laguna Phuket Triathlon and now it’s less than three.

So it’s now time to start putting in the hard yards over the coming months and tone down the over-eating and drinking….. Doesn’t sound like a lot of fun….

Going back to last Tuesday, I was back on the bike and did 34km before doing a 6km run and then Wednesday was more time spent in the pool, doing some shorter distances at quicker speeds.

Thursday evening was spent on the treadmill doing 8km in under 48mins and Friday, after a meeting at work then overran, meant only a short exercise window before having to go to my friend’s leaving party. That meant a 6km run done in just under 30mins – happy with that.

Saturday involved working in the morning and then going to Sala Phuket in the afternoon for their awesome BBQ and over-eating once again. But it was awesome so hey ho!

I went out on Saturday night so Sunday was a bust but I kept my eating to a minimum and put in 120 laps in the pool in under an hour on Monday night.

Time to feel the burn and I shall kepp you up to date every step of the way…..

Believe it or not an effective healthy eating plan can help you lose more weight than even exercise. And the best part is that eating healthy is not all that difficult. You just have to follow a few simple rules to enjoy the varied benefits of health eating. So let us look at the top 10 guidelines to healthy eating.

Drink Plenty of Water and Not Soda

Cut down on soda and replace soda with chilled water. Soda and fizzy drinks do more harm to your system than you can ever imagine. So stop taking them today or at-least cut down on them. This applies to diet soda or drinks as well. The fact is that diet drinks are just a marketing gimmick and are no better than the ordinary ones.

Tip #1: So the healthy eating habits tip number one is to replace soda with water and drink lots of it at regular intervals

Eat slow and consciously

Eating slow will help the body digest food more effectively and in addition you will not overeat as your hunger will subside faster.

Tip#2: So tip number two is to eat slowly and consciously. In other words, respect and enjoy your food.

Give up on milk and milk products

Most people think that milk is a healthy food, but the fact is far from the truth. Milk and milk products like butter, cheese etc. are the main reason for the formation of fat deposits in our body. So give up on these and do not eat any food materials that make use of milk products. Yes, this includes pizza.

Having a cup of tea or coffee is fine but you can always consider switching to black tea if you are an addict.

Tip#3: So eating healthy guideline number three is to replace milk and milk products with soy milk and soy milk products

Be a vegetarian once a meal

Take one meal of the day and make it completely vegetarian. I would suggest having a vegetarian dinner. When you go to bed after a dinner, a vegetarian meal would be much easier to digest and will not result in fat formation.

Tip#4: Tip number four for health eating is to eat a completely vegetarian meal rich in fruits and green leafy vegetables once a day

Eat your important meals on time

Make it a habit to eat your breakfast, lunch and dinner on time every day. This is very important. Eating on time will pretty much solve all your digestion related problems. If you have issues keeping up with your eating time, try setting an alarm to remind you when it’s time to eat.

Tip#5: So healthy eating guide number five is to eat your important meals on time

Snack healthy and snack yourself between meals

Don’t leave your stomach empty for a long period. If you leave your stomach empty chances are that you might overeat during meals (even unknowingly). So snack yourself between meals but make sure you snack healthy.

Tip#6: So tip number six for health eating is to snack healthy and not to leave your stomach empty for a long period of time so you can avoid overeating during meals.

Learn to cook and avoid the three unhealthy whites

Learning to cook can help you figure out all the stuff that goes into your food. This will also mean that you can avoid unhealthy food ordered from hotels. You will now be in a much better position to judge what to eat and what not to eat.

Tip#7: Tip number seven is to learn cooking healthy meals

Don’t skip breakfast, eat it as early as possible

Eat your breakfast as early as you can in the morning. This will give an early kick start to your body’s metabolism. But no matter what you do, do not skip breakfast. Eating regularly every morning can slowly improve your body’s metabolism which will help you lose weight in the long run. A healthy breakfast also ensures that you do not get involved in binge eating in the later part of the day.

Tip# 8: Tip number eight of this healthy eating guide is to eat your breakfast regularly and as early as possible

Keep a food journal

Keep a food journal and keep noting down what ever you eat during the day without fail. At the end of the day, go through the notes and try to figure out the amount of calories and fat you would have possibly gained or lost today in comparison to the previous day.

Tip#9: Maintain a food journal and update it constantly. Read it at the end of the day and end of every month to understand your eating pattern

Share your food

Enjoy the spirit of giving by sharing your food with your friends or with someone in need of food. Think about this when you are overeating. Overeating is nothing but a waste of precious food. Your body does not need all that food. So why overeat? Think about people who are not privileged and share your food with them.

Tip#10: Tip number 10 is all about the spirit of giving. Share your food and stop overeating.

thanas many of you “might” know,the doris is attemting the 10.5k run at laguna international marathon,,,,

gonna post details on training programme etc,,so watch this space,,,,boot camp gonna be fun?

ill tell ya all t/ro,

bonjour for now………

day 2;woke at 5.30 am for boot camp only to return to bed,,,,,today,,,,saturday 24th april on 91.5fm mr the doris is interviewing the fitness guru,,,,with some healthy tips on eating and exercising,,,will be an interesting interview,,,as my 10.5 k run at laguna phuket international marathon approaches,,,,till nxt time….

a few days later;,,thankfully ive been “told” notified” call it what ya like,,,that ill be taking part in the 5 k walk,,,woop woop for me.

still doing 5-8 ks per day so come june 13th hopefully mr the doris will be in shape,,,(ish).

my guru fitness chap tells me breakfast is the most important meal of the day,,,,it says it on this sight,, and he told me why,,,read some info in the site for nutrition tips etc ,,,diet and excercise go together,,remember that,,,over and out.

not trained for a few days,,and feel guilty,,,so need to get back into it quick stylee.people say “healthy body,healthy mind” and all that,,,its true folks,,,gets everyrhing pumping.

watching what i eat and offcourse how many drinks i consume per week,,,shold really keep a tally on that!

breakfast today i coffee,cornflakes,semi skimmed milk and strawberry yoga that hurt,,,back in training mode today,,as phuket laguna international marathon is only bout 6 weeks away,,,till next time,,,this is dj doris signing off!!

lost track of time folks,,,,but im back,,,breakfast today as usual,yoga that hurt,,and cornflakes.

gonna up the pace a bit as ive been off doing various bits and bobs.

trying to cut down on everything specially the alkihol,,,know what i mean,,,training starts again today,,,5 k walk,looking forward to it,,its not a race,but in syaing that a great way to start hetting into the fitness mode,,,im back,,,,ive found swimming,walking,cycling is the best way to excercise,,,,,if your like me,,a bit on the heavy side,,its easier on the joints,,,polish off those running/walking shoes,,,lets begin!!talk soon…

20/5/2010..

woke at 05.50,,,gonna have some flakes a coffee for myself paul norris aka( dj doris) and khun tue the job guru meeting up for a session at 8 am,,the big boys already lost 4 kilos,,,well done tue!!!keep it up

probably start off with a light cardio session,,possible finish with a swim,,,and sauna/steam room,,,,,tough life!!now

where those flakes!!

22/05/2010

started today witha run in the rain that lasted 3o minutes,the doris then had a 20 minute sesion in the gym working top part of body,legs still a bit sore from a few days ago,then a bit of a swim,and 10 mins in the sauna,,,,eating pasta,chicken and fish,,,cutting down on the drink which aint so bad i guess.

22 days and counting for thephuket  laguna international marathon day,,,will dj doris be ready in time?takin it easy t/ro with a 6 k power walk,,what a great day off,,,hope the weather holds!,,,,,

23/05/2010….sunday morning woke at 06;40 checked the weather,all was good so showered and dressed with a long sleeved top!quite cool at that time ya know! legs still hurting a tadd from gym sessioin a few days ago so thought a power walk/light jog would suffice.1 hour 20 minutes later i was don!the temperature was rising and i was struggling!

gonna have a day of rest t/ro.breakfast today cornflakes and 4 egg whites(cooked) with some tomatoes.great start to a sunday,,feeling good.more to come

dj doris

24/052010,,,dj doris having a day off,woke at 8 am,bit damp outside but to be honest need to give my body a rest.im hurting.maybe a nice saina after work,or a nice easy swim that’ll do for now,,over and out dj doris signing off ttfn.

26/05,,had a few days off,,,but back to the regime today,woke up at 5 am,some flakes then a 2 hour walk i think,,nice and easy,dont want any injuries for the laguna international marathon,,or should i say 5k family walk!!

so time to look out the spandex and then dj doris is green for go,,!

27/05/2010…

had a bit of a lazy session this morning,simple swim ,,then sauna,will make up for it tonight though,go for the 5 k again,,,hopefully.usual breaky,cornflakes,eggs,,looking forward to seeing all the 91.5 fm team at the laguna phuket international marathon…..stay tuned…more from dj doris later,,,bonjour!

28/05/2010.

alarm 07;15,,,,,showe,coffee,,,on the road by 8 am.was the best workout ive had in a while,,and enjoyed it!the few days rest just what i needed.

todays excercise included a 6/7 k walk/run,,followed by somw light weights in the gym.enjoyed a ptotirn shake before walking another 30 minutes home,not even showered yet,,,im dripping all over my pc!!!!ha….anway,good news 86.5 kilos now when i arrived in phuket 28 months ago i was 95kilos,,,,ive lost 2 kilos in the past few weeks mainly due to diet,regular excercise,,,,the diet is soooo important and the times you eat.

so looking forward to the laguna phuket  international marathon,,,,im ready,are you?

thats it for now,feel free to comment,

now SHOWER!

29/05/2010

power walked about 7/8 kms today,legs were very heavy,never quite recovered yet from that hill at amari,,,,so t/ro im gonna have a day off and rest.

massage and sauna sounds good for t/ro,,,ready for another week come monday.

laguna phuket international marathon only a few weeks away.the absolute doris continues to get fit not fat,,,,well thats the idea.

more to come,,,,watch this space.

29/05/2010,,,,,glad i gad a resonable workout morning time as i had to attend 2 parties on the saturday night,,,feeling sore still,,,must be an age thing!!!!anyway fighting fit ans lost another few kilos which aint bad at all.laguna phuket international marathon only a week on sunday,,,wow!!!!!june 13th approaches,seems like it was only yesterday i started training,,,,,when your enjoying yourself,,,it flies.

30./05/2010,,,,day off.recovery.

31/5/2010

picked up an injury,had to have a very very easy 5 k walk,never pushed myself whatsoever.

01/06/2010

up and out at about 06;45 another 5 k walk feeling better today not so much pain anyway.more running today as in previous days/nights,seem to be running longer these days so must be getting faster,,,,?

85.3 kilos at present,,,,28 months ago i was 96!…i like that.more to come.

the absolute dj doris blog,,,,bit like starship enterprise!

stay tuned.

02/06/2010

out of bed at 04;51,,,,madness!,,,,,had some cereal,a few teas,,,,done some research for the absolute dj doris in the afternoon show,,,then decided it was “safe” to go for a run,,,safe meaning sunrise!

running further and pushing myself more,eating better and very tired early at night,,maybe thats why im up at 5 am,,,,,early bedder perhaps?

anyway had some nice tips from gary stretch yesterday www.garystretch.info/# gary was an ex box champ and will be leading the 5 k walk with the doris and all the gang,,,the day is june 13th,,,only a week and a half away,,,,,training continues,,,

ttfn

05/06/2010…..the absolute doris has not been training for some days,,,,injury prevents im afraid,,,,,start t/ro?

watch this space,,,,,,,,,,,,

well well well,,,

im back!!!

after 4 weeks out of training my injury has healed,,,,and today was the first time imanged a run,,,ok only around 20 mins,but enough to work up a sweat and feel good,,,not felt this good in a while so the training will continue!thats for sure.

gotta get in shape for the summer family festival in canal villiage in laguna…

gonna keep it short,but remember,,,,,,,,,,IM BACK!

06/07/2010..

back into it big time,,,woke at 07.15 after a late night working,hit the beach,not so far today probably about 5 kms,,,still taking it easy,,but feel fantastic.after working up a good sweat,hit the gym for some weight training ,all upper body work,pushed myself a tadd hard and feeling it now,,however my sights are on the 6 km run in november.i know its a while away but give me an event to focus on,,,rumour has it a few celebs are gonna join me and raise some monies which would be great,,,,,till next time duckies,,,,c ya!mr.”the doris” signing off,,,,,,,,,,,,,,,,

09/07/2010…never trained for a few days,,,although doing well eating wise, this weekend is gonna be all about training and football,,,hopefully the weather will stay nice,,,,short but sweet,,,,,over and out,,,

13/14/06/2010,,

basically same training schedule being 5 k runs with short 15 minutes in the gym.

struggle to get outa bed these days,,is it the weather?hopin to really step up with 2/3 times per week squash games which should be a great move,,,its a tough old game but im sure tommy from the irish times wont be too dissapointed at being whupped on the court!!!we will disgrace tommy on his face book page.   irish times pub

talk soon,,,smile and say thank you,,,doesnt cost much!

15/07/2010

done nowt today,,,,power cut ,,,,so no light shower and power…im a poet and i dnt even know it,,,,

19/07/2010…..

donne nothing training wise for a whole month which is shocking.

i will be back in training this monday.its taken a while to get back to normal after my bike accident,but all being well the doris will be ready for november and a 6 k run/walk/whatever!

so lets see what happens come monday,,,ya think ull make it?

watch this space peeps.

24/8/2010

my training regime for this monday has changed to a tuesday,,,rain has delayed play hopefully back on track t/ro.

not been a great weekend as it involved drink and too much food,,,not a great start,but tuesday is another day.

more fruit gonna be consumed,and less greasy market food.

starting off with my 5k,,,,walk/run call it what ya like,,its starting t/row!

25/08/2010…

slept in for a run today,,,after a bad nights sleep….feeling not good about myself,,,,not good,,,as training started yesterday!!!bk again t/ro,,,….

31/08.2010

well woke up with good intentions after a late night last night,,,,late night being work and not including beverage!

after all the good intentions,,the heavens opened and training was halted.my mission now is 5 days per week either walking,swimming,jogging.no drink and eating well,,,will feel a lot better when sub 84 kilos,,hopefully coming soon.the doris will be back to “the doris” if ya know what i mean,,till next time.

31/08/2010

just made it back home before the rain,,not sure how many kms covered,lets say bout 6/7,,trying to watch the diet and ofcourse stay off the beer,not good for the doris whilst in training!gonna keep it going,,,taking it easy to begin with!

01/09/2010

new month,new regime,possibly a new doris?

woke at 06.50 this morning,,had to make myself get out of bed,,,quick coffee,,,shower,watch a bit of tv,,,just to make sure im awake,,then off.

ran/power walked for roughly 45 minutes,breakfast,boliled eggs and brown bread,,my aim is to loose 3 kilos by the end of the month,,,what ya think?

ill keep you all posted on “the doris” and his fitness malarky,,,read on.in a bit!

It’s amazing to think that it’s been another week since I last posted on here; things have been busy to say the least.

Work, training, play and more work have been the name of the game and I haven’t been able to get on here.

I’ve also had a week where I’ve indulged but I’ve also trained my butt off.

So it all started last Tuesday after work where I did 30km on the bike and followed it up with a 8km run all in under 1 hour 48 minutes which, needless to say, I was very happy with. I then went an undid all that good work as my friend who’s a chef hosted a decadent dinner party….Great food though!

Wednesday was a day of rest as Wednesday usually is but I was back on it on Thurdsay, posting a sub 60-minute 10km – happy with that!

Friday was another session in the pool and some shorter distance, speed training rather than another 1.8km push. Pushed myself pretty hard for an hour and felt good for it too.

After work and a nice lunch on Saturday it was time to tackle THOSE hills again but tackle them I did and then some, setting a new PB despite adding a further 2km to the ride – go, Danny, go, Danny…..

Sunday was, as it should be, a day of rest and it happened to be a day of decadence anf indulgence as I was taken to brunch at Twinpalms – mmmmmm.

Feeling guilty then on Monday, I was back in the pool and set a new 1.8km PB with a 30m 58s effort.

So despite over eating this week, training has produced some good results – imagine how good I might be if I wasn’t stuffing my face…..

It’s been a mixed week of training and relaxation due, in part, to the weather and having surprise days off as much as anything.

It was this time last week when I last posted on my blog and I got off to a good start on the Wednesday after work when I got back on the bike and did 30km in just over an hour and then followed that with 2,000m on the rowing machine before closing with a 4km run.

Thursday I excused myself from exercising as I had an impromptu day off what with it being mother’s day in Thailand – gotta enjoy these rare moments when they come around, eh?

Friday I was back on the bike and tackling the hills from Layan to Nai Thon and although I still hate them more than anything else in the world – Manchester United included – I can feel them getting easier the more I go over them. Laguna to the top of hill 5 in 35 minutes – not bad!

Saturday was scheduled to be a day in the pool but I was thwarted by the torrential downpour we got in the afternoon so gave that up as a bad job and watch TV instead – a mental workout instead…..

On Sunday I figured it was about time I bought a computer to use while out biking so I can track my speed, distance etc. I thought they would be pricey but my mate assured me otherwise.

Off I went on my bike to the shop in Thalang only to find it and the shop across the road closed – it was Sunday, you muppet!

Still, it was a lovely day and took the bike out for about 40 clicks so it wasn’t a wasted trip out.

It was a case of being back in the pool last night and I seem to have that 32min 1.8km hoodoo well and truly off my back, posting a 31.12 1,800m swim despite taking it steady to begin with and having to stop for almost decapitating a kid who swam in front of me doing width while I was doing lengths – quite clearly his fault….

So there we have it. The LPT is just 103 days away and is coming rapidly closer. Will I be ready? I hope so. Can I break four hours? It’ll be tough but I think it can be done.

Until next time, blog fans.

So in my determination to get back into the swing of things exercise wise I hit the pool to do so training and did smaller sections faster to try and improve my speed and stamina.

I managed to rack up just shy of 3km and pushed myself pretty hard so that was good, but smashing two of my fingers against the very hard stone wall whilst doing backstroke wasn’t so good.

Ironically, I did that shortly after thinking ‘the wall must be close, I need to check for my tumble turn’.

That hurt quite a lot and now have bruised fingers and some little cuts on my finger tips that aren’t great for typing…..

Woe is me!! Ah well, running tonight; what’s the worst that could happen

Until next time, blog fans