Personal trainer Annie Murray, aged 54, wasn't a heavy drinker – she had booze-free days and stuck to one drink at a time. However, giving up completely has had a profound impact on her life. Here, Annie, who is married with two children and lives in Steyning, West Sussex, shares the challenge she found most daunting and how she managed to transform her physique and overall wellbeing.
How alcohol became embedded in a generation's lifestyle
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I met my husband in my early twenties, we got married in our late thirties and we had our first child when I was 32. After I had my second child at 36, I gave up work and started doing voluntary work. I was still a social drinker – I loved going out with my friends and I loved having a good time. I never mixed my drinks – I'd have a few glasses of wine in an evening and, now and then, I would probably have a full bottle. But I was always a very happy drunk – always the one dancing on the table, probably wearing some sort of silly hat. I used to have the odd glass of wine at home.
I found that drinking alcohol had a really bad impact on my mental wellbeing, making me feel extremely anxious.
It was turning into this atrocious journey every time.
I've stopped attempting to micromanage my drinking habit.
I just thought to myself, if I could manage it, be more level-headed, limit my drinking, have a couple of drinks and then say, "no thanks, that's quite enough," that would be perfect. But I found I wasn't very good at it and going through this cycle every week was a real strain.
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It was December 2017, and I'd been out on a Friday night celebrating a friend's birthday and got completely carried away. I woke up the next day in a bad way and thought, 'That's it, I've had enough.' The following night, I somehow still had plans to go to a Christmas party, so I decided to go ahead and have a drink, just one last time, before calling it quits. Enough was finally enough.
One of my closest friends had undertaken training in Rapid Transformational Therapy (RTT). I'd never actually heard of it before, but she described it as something very similar to hypnosis. I said: “I need your help, I don't think I'll be able to do this on my own.” Actually I begged her. She gave me a session. I knew I was quite skilled at being hypnotised as I'd given up smoking in that way, but it only works if you're really committed to stopping. I had one session and left with a tape which I listened to for 21 days. She taught me that my body is really precious and very powerful.
The hardest milestone
It wasn't straightforward. You pop into a pub and everyone's enjoying a drink, which makes you want to join in. But you feel a bit out of place. It wasn't because of any pressure from friends - as lovely as they are - but because it just didn't feel right. You go to a pub to have a drink, don't you? At first, it felt quite unusual, but I didn't let that hold me back - you just have to get into it and, eventually, it starts to feel like the norm.
They're nice people, but there was something lacking. I managed to get through it, though. The key to success is to challenge yourself, and with perseverance you become accustomed to it.
But actually the toughest milestone was six months later – going on holiday. Before that, I'd stay in a lovely hotel, get ready after a fantastic day in the sun, head down for a pre-dinner drink at 5pm then enjoy more drinks with dinner, then go listen to some nice music in a bar and have another drink. That was our daily routine – and a regular one at that. So suddenly we’re on holiday, we’re going down for drinks and I’m thinking: “Hang on, what am I going to do?” But somehow I managed to keep my resolve, rather than thinking maybe I should just try and have one drink again, something stopped me. At that point I thought, ‘I’ve done it.’
How fitness took over
It emerged that quitting drinking was merely the start of things. I've always been keen on keeping fit and went on to study to become a personal trainer. I constructed a gym in my garden, which I use for individual training sessions with clients and for my family's use at the same time.
I wanted to build a strong body both physically and mentally to tackle the hormonal shifts that come with menopause. The decrease in oestrogen and testosterone, which are vital for muscle upkeep, motivated me to start weightlifting when I was 50.
This refers to a training method where you gradually increase the weights, reps, or sets, allowing the muscles to be subjected to higher stress levels, resulting in the breakdown and subsequent strengthening of the muscle fibres.
I would not have managed all of this had I been under the influence of drink. I wouldn't have had the confidence to do it.
With the progressive overload method, you do need to continue lifting heavier weights, but you can begin with lighter weights at home if you prefer. I started with a 5kg dumbbell and have since moved on to a 20kg dumbbell for certain exercises. It's not simply a case of raising the weight, you can progress by either increasing the number of sets and reps with the same weight or using heavier weights. If you were to give up drinking at the same time, you would likely experience increased energy and see noticeable and rapid results.
Giving up sugar
So on Friday evenings, I would indulge in a fair amount of chocolate, only to wake up on Saturday mornings feeling lethargic and suffering from headaches – it's because I was actually craving the sugar in the booze. I'd already managed to beat my alcohol addiction, but it turned out I'd developed a new dependency on sugar.
During my time in lockdown, I had a lovely group of clients and I asked, “Would anyone like to give up sugar for a month?” We created a WhatsApp group, which I labelled Sweet FA. We then began scrutinising food labels and thought, “We can’t eat anything at all!” By the end of the month, I felt fantastic – my bloating had vanished and I felt really good – so I chose to carry on. Once I had banned the booze, I thought to myself: ‘If I can accomplish that I can tackle anything.’
It appears that my calculations indicate I am equivalent in metabolic age to a 36-year-old.
"And then gives you your metabolic age. My age came up as 35. I thought, ‘My God, that’s good!’ It’s down to low body fat and high muscle mass. My body now burns calories at the same rate as a 35 year old person."
Improves blood sugar control, boosts mobility, and fortifies your immune system. You should establish and sustain it - it's your safeguard against the ageing process.
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Annie’s exercise routine
These include exercises such as squatting, bending at the hips, lifting and bending at the knees, and lunging.
I also engage in cardio activities two to three times a week, usually taking 45-minute group spinning classes that include a stretching session.
I'm someone who enjoys pushing myself and has invested in a weighted vest that I wear while walking to challenge myself.
A full-body home workout
You'll just need a pair of dumbbells. Select a weight that's sufficiently challenging for the final couple of repetitions, as long as you can keep a good form.
The exercises
Annie’s diet before
Muesli (made with sugar)
A slice of cake, muffin, or a slice of millionaire's shortbread
Pre-packaged breaded fish or chicken and frozen French fries accompanied by baked beans.
Annie’s diet now
I have a breakfast consisting of yoghurt, berries, and scrambled eggs with a splash of milk. I use 200g of full-fat-free natural Greek yoghurt, 25g of mixed nuts (almonds and walnuts) and 80g of mixed berries (I use frozen as they're more cost-effective).
A chicken and quinoa salad, comprising 100g of chicken and 100g of quinoa, served with two boiled eggs and half an avocado, tossed in a dressing made from a tablespoon of extra virgin olive oil, a half tablespoon of Balsamic vinegar, salt and pepper.
Turkey chilli (375g turkey) served with roasted broccoli and topped with one tablespoon of grated cheese.
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- You have got to think of it as breaking a habit, really.
- Pray tell, at which time of day you currently have a drink, replace it with an alternative that will be more advantageous for your body.
- Distract yourself.
- Don't sit down and watch TV because you'll inevitably spend your time thinking about having a glass of wine.
- One idea is to take a brisk walk. If it's raining, wear an anorak.
Follow Annie at @anniesfitnesssteyning
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