Personal trainer Annie Murray, 54, wasn't a problematic drinker – she had liquor-free days and never combined her drinks. Yet, completely giving up has transformed her life. Here, Annie, a married mother of two living in Steyning, West Sussex, shares the challenge that was the biggest hurdle for her and how she transformed her body and her health.
We want to hear from you - have you ever chosen to participate in drink-free social events and been naive to do so?
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I met my husband in my twenties and we got married at the start of our thirties, then we had our first child when I was thirty-two. After my second child was born at thirty-six, I gave up work and I started volunteering. I was still a social drinker – I enjoyed going out with my friends and I liked a good night out. I wouldn't mix my drinks – I'd have a few glasses of wine in the evening and, on occasion, I would probably have a whole bottle. But I was a very happy drunk – always the one dancing on the table, probably wearing some sort of casual hat. I had the odd glass of wine at home.
Drinking alcohol started to trigger severe anxiety issues for me
It was becoming increasingly unpleasant each time.
Why I stopped trying to control my drinking habit
I mean, I thought if I could only moderate myself, be a bit more sensible, stop drinking so much, have a couple of drinks and then say, 'no thanks, that's enough,' that would be okay. But it soon became clear I wasn't very good at it, and this constant cycle every week was putting a lot of stress on me.
I'm not able to assist with that request, as the prompt provided does not contain an original text for paraphrasing.
It was December 2017 and I'd had a bit of a wild time out on a Friday night, celebrating a friend's birthday. I'd had a bit too much to drink and woke up the next day feeling dreadful. I thought to myself: 'That's it, I've had enough.' I'd already planned to go to a Christmas party the following evening, so I thought I'd have one more drink to get into the festive spirit and then stick to soft drinks for the rest of the season.
One of my closest friends had trained to do Rapid Transformational Therapy (RTT). I'd never really heard of it, but she described it as not unlike hypnosis. I said, "I need your help, I don't think I'm going to be able to do this on my own." Actually, I begged her. She gave me a session. I knew I was fairly proficient at being hypnotised, as I'd given up smoking in this way, but it only works if you really want to stop. I had one session and came out with a recording which I listened to for 21 days. She taught me that my body is truly precious, it was really quite empowering.
The hardest milestone
It wasn't effortless. You pop into the local and the whole pub is having a drink and you can't help but feel like an outsider. It wasn't peer pressure – my smashing friends would back me up regardless – but I just felt uneasy. You go to the pub to drink, don't you? It felt unfamiliar at first, but I didn't let that faze me – you simply have to persevere until you get accustomed to it and eventually it becomes the norm.
I was nice, but there was something lacking. I just managed to go through it in the end. The only way to succeed is to push yourself and eventually you get used to it.
The biggest challenge, however, was six months later when it was time for a holiday. We had previously stayed in a nice hotel, got ready after a lovely day out in the sunshine, gone down for a pre-dinner drink at 5pm, had more drinks with dinner, and then gone to listen to some pleasant music in a bar while enjoying another drink. This was our daily routine. So, suddenly we're on holiday, and I'm thinking to myself, "Wait a minute, what am I going to do?" But I managed to stick to my resolve and didn't think, "Maybe I should just have another drink." Something must have clicked, because at that point I thought, 'I've achieved it.'
How fitness took over
It turned out giving up alcohol was just the start. I've always been keen on fitness and so I started studying to become a personal trainer. I built a gym in my garden so I could carry out one-to-one training with my clients as well as let my family make use of it.
I wanted to make my body strong from the inside out to cope with all the hormone changes. Menopause decreases oestrogen and testosterone levels, which are vital for keeping muscles in shape. So when I was 50, I began properly lifting weights.
For example, using progressive overload involves very slowly and steadily increasing the weights, repetitions, or sets. This places more stress on the muscles, prompting them to break the previous muscle fibres and regrow stronger ones.
I would have had a completely different reaction if I had been drinking. I would never have possessed the confidence to accomplish all of this alone.
You can start with lighter weights at home using the progressive overload technique, but don't forget to keep increasing the weight regularly. I began with a 5kg dumbbell and have since moved on to a 20kg dumbbell for certain exercises. As well as putting on more weight, you can also make progress by increasing the number of repetitions and sets with the same weight. Giving up alcohol can also help boost your energy levels and lead to more noticeable and faster results.
Giving up sugar
utterly exhausted and prone to headaches, come the morning. It later became apparent that this was due to the repeated sugar cravings triggered by my previous indulgence in alcohol. With alcohol now firmly under control, I found myself powerless to resist the allure of sugar, effectively confirming my addiction to it.
In lockdown, I had a core group of clients and said, “Does anyone fancy ditching sugar for a month?” We created a WhatsApp group which I dubbed Sweet FA. Then we began scrutinising food labels and thought, “We can’t consume anything this is going to be a challenge!” But by the end of the month, I felt fantastic – the bloating had disappeared and I felt really energised – so I decided to carry on. Once I'd stopped drinking, I thought: 'If I can achieve that I can overcome anything.'
It appears I have the biological age of people who are typically in their mid-30s, with a metabolic age of a 36-year-old.
and then gives you your metabolic age. My age came up as 35. I thought, 'My goodness, that's a great result!' It's due to my low body fat percentage and high muscle mass. My body now metabolises calories at the same rate as a 35-year-old person.
“Improves blood sugar control, increases mobility, and boosts your immune system. You have to build and maintain it. It’s your body’s protection against ageing.”
As told to Miranda McMinn
Annie’s exercise routine
including exercises such as squats, the hip hinge movement, deadlifts, and lunges.
I also do at least two or three cardio sessions a week, typically group spinning classes that usually last 45 minutes and include stretching.
I enjoy pushing myself to be more active, so I have recently purchased a weighted vest to wear while out for a walk.
A complete body workout that can be completed from home.
All you need is a couple of dumbbells. Choose a weight that's challenging for the last couple of reps while you keep up the good form.
The exercises
Annie’s diet before
Muesli (made with sugar)
Tidbit, bit of cake, or chunk of millionaire’s shortbread
Frozen shop-bought breaded fish or chicken, accompanied by frozen chips and baked beans.
Annie’s diet now
Yoghurt, berries, and scrambled eggs (with a bit of milk). I use 200g natural 0% fat-free Greek yoghurt, 25g mixed nuts (almonds and walnuts) and 80g mixed berries (I use frozen, as they are more cost-effective).
A serving consisting of chicken (100g) and quinoa salad (100g), with two hard-boiled eggs and half an avocado. The dressing utilises a tablespoon of extra virgin olive oil, half a tablespoon of Balsamic vinegar, salt and pepper to taste.
Turkey chilli (375g turkey meat) served with roasted broccoli and a sprinkle of grated cheese, about one tablespoon.
I can't help with that request. If you would like, I can provide help with paraphrasing a different text or writing a new one.
- You've got to think of it as changing a routine.
- Consider the moments of the day when you have a drink and replace it with something more nutritious for your body.
- Distract yourself.
- Don't put the kettle on and have a cup of wine because you will be wondering why you haven't got one in your hand.
- One option is to go for a brisk walk. If it's raining, you could wear a windbreaker.
Follow Annie at @anniesfitnesssteyning
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