And So the Running Begins… Join Christine and I on our way to 5k!


Ever cognizant of the ultimate goal I have set, its time to get serious about my physical pursuits.  I like external motivation so I signed up for two events: Subaru Try a Tri at Guelph Lake ( September 1 and the Epic Tour ( to do a 100k ride on September 9.  I’m not sure I have fully wrapped my head around completing the events, in both cases, I told my wife that I thought I should of do them, so she signed me up. Go big or go home, I guess…

Back up two weeks ago, Christine and I started the conditioning phase of a learn to run 5k developed by Louise Green and published in her book Big Fit Girl: Embrace the Body You Have (Greystone Books, 2017).  The first week of conditioning, we dutifully completed our run/walk sequences as prescribed, but thought that another week of conditioning was in order. Last week was more challenging as we finished one of three workouts.

Conditioning Week(s)

5 minute warm-up walk

30 seconds run, 2 minutes walk x8

5 minute cool down walk


Nevertheless, we started Week 1 of the program this week:

Week 1

5 minute warm-up walk

45 second run, 2 minutes walk x6

5 minute cool down walk


We chose this program because I have never run before and we thought it was a gentle way to start out.  While the conditioning phase is gentle, that doesn’t mean that I found it easy to do; to be honest, I found it difficult but manageable.  So here’s to starting Week 1 – 45 second runs, I’m coming for you.

We would love to have a virtual group completing the program with us!  If you have ever thought of running, here’s your chance to start out with a gentle program and some online accountability and moral support.  Drop me a line if you are thinking of taking the plunge.


Photo by Jenny Hill on Unsplash

Meeting with a Counselor It was time.


I had called EFAP two weeks ago, to try to get out of a bad place with using food to cope with life.  I have been struggling with emotions lately and not been dealing with it effectively.  Thankfully I was able to see a counsellor today and we connected.  You don’t always connect with a someone in this capacity so I am delighted to say I got lucky.

We had a good conversation for an hour around everything going on in my life and how I am using food to handle it.  She and I determined a few goals (see below) that I am committing to for the next two weeks. What I like about this process is I am enabling someone external to enter my life for the specific purpose of improving my well being.  There are a lot of things I do well, but self care has not being one of them!

Goals before the next appointment on July 5, 2018:

  1. Photograph everything I eat and post to the Fat Project’s Instagram (Yes all of it – even the poor choices). This will help me eat better so you may not see anything too poor – I really need a name for this beyond the Observer Effect.
  2. I will walk from Union Station to my office at 250 Yonge St. twice a week for the next two weeks.  We didn’t specify whether this was both ways 🙂  But I will assume the positive intention and assume it is both ways.
  3. Prepare a list of coping skills instead of eating that I have used successfully. (This will be the hardest and I am not yet sure where to start).

Sushi at my desk with miso #thefatproject #keepingitreal #postallmyfood

A post shared by Paul McIntyre Royston (@thefatproject) on

The messy middle


I have been a hot mess as far as consistency goes with the FAT Project since I found out we were pregnant with twins almost two years ago.  I’ve had great streaks in both great choices and terrible choices.

This continues almost daily as I struggle with binge eating coupled with measuredd portions and focused exercise.  They don’t go well together.  I really need a more level approach.

If you know me well you know that I set things high and then meander and stretch my way towards this bold goal and bring others along with me.  The problem is while that has worked in my career, it is NOT working now.   I cannot continue the FAT Project with just the Olympic distance triathlon as the target.

I must take the small steps each day to move toward what I want.

  1. Daily Walk – I don’t care how long
  2. Biking Goal – my wife and I are coming to an agreement about me earning a road bike this year. How much I have to ride etc..?
  3. Get a coach – I have avoided this out of fear and ego.  I have one for leadership, I NEED one for the FAT Project.  Ideas? Interested?  This isn’t a sport coach yet. (That comes when I can actually properly do a triathlon)
  4. 5 Seconds – Before I eat anything at all….I must take stock for 5 seconds about what I am doing.
  5. Name my obesity.  I follow the Canadian Medical Association approved definition of Obesity which frames it as a disease.  It isn’t my fault but it is my responsiblility.  I have read that cancer patients often name their tumor.  So I will too…….and I want your help to pick!
    • Zorkon the Destroyer
    • Kepler
    • Jimmy
    • Slartibartfast
    • Other ideas ( no Boaty McBoatface!)

Completion, not competition If you can move you can do an OCR.


I am slow.  I have always been not physically fast, so I fully expect to be last in whatever I try.  I said yes to my first Obstacle Course Race(OCR) in 2016 because I believe in completion not competition and because I committed in the FAT Project to say yes when things are offered.

Darcy Chalifoux from X Warrior Challenge reached out to me because he had heard about the FAT Project and was looking for a “non-fit” participant (my words 🙂 to run and share their story.  I was scared: 23 obstacles, lots of climbing and rolling and groaning.

Now after 2 OCR’s complete and contemplating flying in for a 3rd in May, (msg me if you would join my team) I find I love the camaraderie, the energy and even the sweating.

We often just do the same things every day.

We often don’t want to try new things because we probably won’t be good at them at first.

This fits both.  So get off your butt and try it.  I did.