My body is 35 years old, but I am 54. It all began when I stopped drinking.
The 54-year-old personal trainer Annie Murray never mixed her drinks and occasionally went days without drinking, proving she was not a problem drinker. However, her life has changed as a result of quitting up entirely. Here, Annie, a married mother of two who resides in Steyning, West Sussex, shares the turning point that put her to the ultimate test as well as how she changed her body and health.
How a generation developed a drinking habit,
I was raised in a culture of drinking. Everyone started coming to the bar when I was fifteen years old, and I was born in the 1970s. Drinking was the norm; everyone was doing it. After graduating from college with a degree in computing, I worked as a computer analyst and programmer in software engineering. After work and at lunch, we would visit the pub. We would leave at lunchtime on Fridays and not bother returning.
My spouse and I were married in our early thirties after meeting in our twenties, and at the age of thirty-two, we welcomed our first child. I quit my job and started volunteering when I was 36 years old and had my second child. I still like going out with friends and attending parties, so I was still a social drinker. In an evening, I would have a few glasses of wine and, on occasion, possibly a complete bottle. I wouldn’t combine my drinks. However, I was an extremely joyful intoxicated person who was always the one dancing on the table, most likely wearing a floppy hat. At home, I had the odd glass of wine.
Alcohol started to give me debilitating anxiety.
I started going through perimenopause in my early forties and noticed changes in my physique. I was 42 when it first appeared, but as I drew closer to 50, it only became worse. The day after drinking was when the trouble would start. I would be sweating, nervous, and unsure of my location and activities because to “hangxiety.” It was simply terrible. After that, I also began experiencing heart palpitations. Every time, it was becoming this terrible journey.
Why I stopped attempting to “control” my drinking,
I made the decision to save my drinking for the weekend and to abstain from it Monday through Thursday. However, I later discovered that I was expending a lot of energy attempting to control it. And I began to think, “Oh God, I’m going to feel so bad the next day,” as I was giving myself permission to drink. I would invent an excuse if I was invited to a party and didn’t want to go because I knew I would drink. The problem is that drinking is so socially acceptable that I didn’t actually consider quitting for good. I simply reasoned that it would be okay if I could control myself, be more responsible, cut back on my drinking, have a few drinks, and then say, “No thanks, I’ve had enough.” However, I came to the realization that I wasn’t very good at it, and going through this cycle each week was really stressful.
How I permanently gave up,
In December 2017, I went out on a Friday night to celebrate a friend’s birthday and ended up going beyond. I thought, “This is it,” as I woke up the following day with a terrible hangover. I’m finished. I assumed I would take my final drink and then quit because I had already made plans to attend a Christmas party the following evening. It was enough.
A close friend of mine had received training in Rapid Transformational Therapy (RTT). She said it was somewhat similar to hypnosis, although I had never actually heard of it. “I don’t think I’m going to be able to do this on my own, so I need your help,” I stated. In fact, I pleaded with her. I had a session with her. Since I had quit smoking that way, I knew I was really good at being hypnotized, but it only works if you truly want to quit. After my single session, I was given a recording, which I listened to for 21 days. She taught me that my body was extremely powerful and valuable.
The most challenging milestone
Completely giving off booze was difficult. You walk into a pub where everyone is drinking, and you want to join in. You feel like a sore thumb sticking out. I simply felt uneasy, and it wasn’t peer pressure because my beautiful pals would always be there for me. Don’t you go to a pub to have a drink? At first, it felt really strange, but I didn’t let that stop me; you just need to keep going until you adjust and it becomes natural.
When Christmas arrived, my typical routine was to start with a glass of champagne at 11 a.m., followed by a glass of wine with my Christmas meal, and finally, more wine. Thus, it was a significant shift. Even though the fancy non-alcoholic cocktails I had were decent, something was lacking. I recently got through it again. Pushing yourself until you become accustomed to it is the only way to excel in anything.
However, taking a vacation six months later was actually the most difficult milestone. After a beautiful day in the sun, we would get ready at a wonderful hotel, head down for pre-dinner drinks at 5 p.m., have more drinks with dinner, and then head to a bar to enjoy some nice music and another drink. That was our daily routine. I’m thinking, “Hang on, what am I going to do?” as we unexpectedly find ourselves on vacation and heading out for drinks. However, I managed to maintain my resolve; instead of considering trying to have another drink, something prevented me from doing so. I thought, “I’ve done it,” at that moment.
How fitness became the norm,
As it happened, quitting alcohol was only the first step. I began my studies to become a personal trainer since I’ve always been interested in exercise. I constructed a gym in my garden so that my family and I could work out one-on-one with my clients.
My own exercise routine at the time consisted mostly of running and lesser weights. However, because I was going through menopause, I wanted to strengthen my body from the inside out so that it could handle all of the hormonal changes. Oestrogen and testosterone, which are necessary for maintaining muscle mass, are decreased during menopause. I therefore began lifting suitable weights at the age of fifty.
I started weight training using the progressive overload technique, which involves raising the weights, repetitions, or sets very gradually. Your muscles are under increased strain, which compels them to break down their fibers and rebuild their strength.
I was amazed at the gains I achieved, and abstaining from alcohol undoubtedly contributed significantly to that. Alcohol can cause muscle breakdown because it lowers testosterone and raises cortisol. I just released a fitness app. If I had been drinking, I could never have accomplished all of this. I never would have been confident.
Although you can begin with modest weights at home, the progressive overload technique does require you to keep progressing to higher weights. I began with a 5 kg dumbbell and am currently performing some exercises with a 20 kg dumbbell. You can advance by increasing the number of sets and repetitions using the same weight; it’s not only about lifting more weight. Simultaneously giving up alcohol will increase your energy levels and produce better, quicker outcomes.
Refusing sugar,
When I quit drinking, I started seeking sugar. As a result, on Friday evenings, I would eat a stack of chocolate and wake up feeling lethargic and lacking energy. This was all because I was craving the sugar from the booze. I had overcome my booze addiction, but now I had a sugar addiction.
“Does anyone fancy giving up sugar for a month?” I asked a beautiful group of clients during lockdown. We created a group on WhatsApp, which I called Sweet FA. Then we thought, “We can’t eat anything!” and began reading food labels. But by the end of the month, I felt fantastic—my bloating had disappeared, and I was in a terrific mood—so I made the decision to continue. “If I can do that, I can conquer anything,” I thought after I had stopped drinking.
I currently have the metabolic age of a thirty-six-year-old.
A gadget at my gym calculates your metabolic age by measuring your body fat percentage, muscular mass, visceral fat, and BMI. My age was thirty-five. “My God, that’s good,” I thought. It all comes down to having a lot of muscle and little body fat. Now, my body burns calories at the same pace as someone who is 35 years old.
My husband, who is 5′ 11″, eats less than me, who is 5′ 3″. The key to raising metabolism is that muscle burns more calories than fat. One of the most amazing organs is muscle. It’s essential for more than simply your metabolism as you become older. It boosts mobility, enhances blood sugar regulation, fortifies your immune system, and aids in bone protection. It must be constructed and maintained by you. It protects you from aging.
Annie’s workout regimen,
I work out my entire body for about 45 minutes three times a week. I perform workouts for my shoulders, legs, biceps, triceps, back, and chest, including lunges, deadlifts, squats, and hip hinges.
I also work out twice or three times a week, usually in 45-minute spin (group cycling) programs that include stretching.
In addition, I walk my small dog every day. I recently purchased a weighted vest to wear when walking since I enjoy pushing myself.
A full-body workout done at home
You just need a pair of dumbbells. For the final few repetitions, choose a weight that will be difficult to perform with proper form.
The workouts
The Circuit
Perform exercises 1 to 4 for 12 reps each.
Perform exercise 5 for 30 seconds on each side.
Minimal rest between exercises.
Rest for 1-2 minutes between circuits.
Complete 3 to 4 Circuits,
Annie’s previous diet
Muesli (prepared with sugar) for breakfast
Lunch would be a millionaire’s shortbread, a slice of cake, or a sandwich.
Supper will be baked beans, frozen chips, and breaded chicken or fish from the store.
Annie’s current diet
*Yogurt, berries, and scrambled eggs (with a little milk) for breakfast. I use 80g of mixed berries (I use frozen because they are more cost-effective), 25g of mixed nuts (almonds and walnuts), and 200g of natural 0% fat-free Greek yoghurt.
*Lunch consists of 100g of chicken, 100g of quinoa salad, two boiled eggs, and half an avocado. A tablespoon of extra virgin olive oil, half a tablespoon of balsamic vinegar, salt, and pepper are used as the dressing ingredients.
*Dinner will be roasted broccoli and turkey chilli (375g). One tablespoon of cheese, grated.
Annie’s advice on quitting drinking.
.You must consider it a form of habit breaking.
.Consider what time of day you typically consume a drink, and then swap it out for something healthier.
.Take a break.
.Avoid watching TV since you’ll be considering drinking a glass of wine.
.Taking a quick stroll is one suggestion. Wear an anorak if it’s pouring.