I’m 54 with a 35-year-old body. It all started because I gave up drinking
Personal coach Annie Murray, 54, wasn't a heavy drinker – she had dry days and drank separately – but quitting altogether has transformed her life. Here, Annie, who lives with her husband and two children in Steyning, West Sussex, discusses the challenge that stood out the most and how she has improved her body and health.
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I met my partner in my twenties, we got married in our early thirties and we had our first child when I was 32. After I had my second little one at 36 I stopped working and started doing some voluntary work. I was still a regular social drinker – I really enjoyed going out with my friends and having a good time. I'd always stick to a few glasses of wine in an evening and occasionally I'd finish a whole bottle. On the whole, I was a very carefree and cheerful drunk – always the one up on the table dancing and dancing.
Alcohol was bringing me crippling anxiety.
It was turning into a thoroughly unpleasant experience each and every time.
I Used To Try To Control My Drinking And End Up Feeling Guilty – Until I Stopped Trying
I thought to myself, if I could only be more sensible, limit my drinking to just a couple of drinks and politely decline any further, that would be manageable. However, I found out that I wasn't very skilled at this approach and spending my weekends dealing with the aftermath of these habits was causing me an enormous amount of stress.
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It was December 2017 and I'd gone out for a friend's birthday party on a Friday night and had one too many. Waking up the following morning with a nasty hangover, I thought to myself, "That's it, I'm finished." But then I remembered I was already commitments-bound for a Christmas party the next night and figured I might as well have one last drink before calling time. I'd had enough, so to speak.
A close friend of mine had learnt Rapid Transformational Therapy (RTT), which I'd never come across before, but she explained it as being somewhat similar to hypnosis. I said, "I desperately need your help, as I don't think I'll be able to manage this on my own." I practically pleaded with her. She agreed to give me a session. I was fairly confident about my ability to be hypnotised, as I'd used it to give up smoking, but to be effective, you have to genuinely want to stop. I had one session and received a recording which I played back for 21 days. She taught me that my body is truly valuable and extremely powerful.
The hardest milestone
It wasn't straightforward. You go to a pub and you'd typically expect to join in with everyone having a drink, but I felt quite awkward initially. It wasn't because my lovely friends were applying any pressure - they would've supported me no matter what - it's just I felt out of place. Going to a pub is usually associated with drinking, isn't it? At first, I found it a bit odd, but I didn't let that hold me back - you just have to persevere and carry on until you get accustomed to it and eventually it becomes quite natural.
I was pleasantly surprised by the effort, yet felt something was lacking.
The most challenging achievement for me was when I went on holiday six months after quitting. We used to stay in a hotel, relax after beautiful days in the sun, enjoy a pre-dinner drink at 5pm, followed by another at dinner, and then unwind in a bar listening to music – it was our daily routine. So, when we started our holiday, I found myself thinking, "What am I going to do now?" Before I drifted back into old habits, I made a conscious decision to stick to my resolve – and in that moment, I felt like I'd reached my goal.
How fitness took over
It turns out that ditching the booze was just the start. I'd always been into keeping fit, so I pursued a course of study to become a personal fitness trainer. I constructed a gym in my backyard where I provide one-on-one coaching to my clients and where my family can exercise at their leisure.
I wanted to strengthen myself from the inside out to cope with all the hormonal fluctuations during menopause. Menopause decreases levels of oestrogen and testosterone, crucial for muscle preservation. Consequently, when I was 50, I began weight training properly.
This refers to gradually and consistently increasing the weight, number of repetitions or number of sets. This process puts more strain on your muscles, causing them to tear and ultimately rebuild themselves stronger.
I wouldn't have been capable of accomplishing this if I'd been under the influence. I wouldn't have had the confidence to attempt it, let alone see it through.
When utilising the progressive overload technique, it is essential to continually increase the weight you're lifting, but you can initiate this process using weights at home. I began with a 5kg dumbbell and currently make use of a 20kg dumbbell for certain exercises. Weight gain is not the only way to progress - you can also advance by raising the number of sets and repetitions you complete with the same weight. Additionally, abstaining from alcohol will give you more energy and accelerate your progress.
Giving up sugar
On Friday evenings, I would load up on chocolate, only to wake up the next morning feeling lethargic and battling headaches - it all came down to the sugar I craved after drinking. I'd successfully overcome my addiction to alcohol, but found myself powerless against my sweet tooth.
During the lockdown, I had a nice group of clients and suggested, "Would anyone like to give up sugar for a month?" We started a WhatsApp group, which I named "Sweet FA", to support each other. We began reading food labels and thought, "We can't eat anything!" However, by the end of the month, I felt really good, my bloating had disappeared, and I felt fantastic. That made me think: 'If I can accomplish that, I can definitely take on any challenge.'
It appears I'm functioning biologically at a level equivalent to a 36-year-old.
It says here that my metabolic age came up as 35. I thought to myself, 'My word, that’s satisfactory!' Apparently, it's due to low body fat and a high amount of muscle mass. I now apparently burn calories as efficiently as someone aged 35.
Helps regulate blood sugar levels, improves mobility, and boosts your immune system. You need to care for it in order to protect yourself against the effects of ageing.
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Annie’s exercise routine
Examples of such exercises include squats, hip hinges, deadlifts, and lunges.
In addition to that, I also engage in cardio activities two or three times a week, typically attending 45-minute spin classes which include a stretching session.
I'm looking to push myself, so I recently invested in a weighted vest to wear while I'm out for a stroll.
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A complete full-body exercise programme that can be performed in the comfort of your own home
All you need are a couple of dumbbells. Choose a weight that's hefty enough to make the final couple of reps a bit of a struggle, provided you continue to keep your form spot on.
The exercises
Annie’s diet before
Muesli (made with sugar)
A snack such as a sandwich, a single portion of cake or a piece of millionaire's shortbread.
Breaded fish or chicken bought from shops, served with frozen chips (fries) and baked beans.
Annie’s diet now
A breakfast consisting of yoghurt, mixed nuts, and scrambled eggs mixed with milk. I utilise 200g of non-fat full-fat Greek yoghurt, 25g of a mixture of almonds and walnuts, and 80g of a mixture of berries, typically frozen due to their lower cost.
A combination of chicken (100g) and quinoa salad (100g), accompanied by two boiled eggs and a half avocado. A dressing made with 15ml of extra virgin olive oil, 7.5ml of Balsamic vinegar, a pinch of salt, and a grind of pepper.
Turkey chilli with roasted broccoli (3ope servings) and a sprinkling of grated cheese (about a tablespoon).
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- You have to retrain your mind, essentially.
- Consider trading in your typical daytime beverage for something that provides a nutritional boost.
- Distract yourself.
- 'Don't get settled on the sofa in front of the television, or you'll find yourself craving a glass of wine.'
- One idea is to go out for a brisk walk. If it's raining, wear a waterproof jacket.
Follow Annie at @anniesfitnesssteyning
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