BelfastBiker's Fitness Blog.

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Tue, 22 May 2012 10:09:36 +0100

Thanks for the follow. Welcome to Trinidad and Tobago

Sun, 29 Apr 2012 18:05:39 +0100

cheers muchly!

First Aid Notes - finally summarised!

Sun, 29 Apr 2012 14:26:17 +0100

My handwriting sucks, so only getting round now to summarising my 1st aid notes, a few months after the course. :) Think I need to summarise further, following the St. John’s First Aid Manual….

PRIMARY SURVEY - DRS / AB / (CCRA) / (A)

DANGER - Assess area

RESPONSE - 1. speak, 2. command (to open eyes), 3. tap shoulder - AVPU scale - Alert, Voice, Pain, Unresponsive

SHOUT for help

AIRWAY - tilt head, w/chin + forehead

BREATHING - Look, Listen, Feel (10secs)

1. IF UNCONSCIOUS BUT BREATHING - RECOVER POSITION

CIRCULATION - check for bleeding

CHECK body - remove glasses, watches, pockets etc

RECOVERY position (NOT if suspected NECK/spinal injury) - Pregnant lady LHS, change after 30mins

AMBULANCE - bystander, tell them to dial 999, see above - tell them to come back

2. IF NOT BREATHING - CPR

AMBULANCE

30 compressions / 2 rescue breaths: if DROWNED, 5 rescue breaths FIRST. If alone with DROWNED, 30/2/30 before 999.

Heel of hand, centre of chest, depress 5/6cm

Do on firm surface, not bed

Lock hands, elbows, up on knees

CPR of pregnant ladies, keep a little to left, using coat, pillow, knee etc

CPR UNTIL: 2nd 1staider, Ambulance says stop, Recovery, Exhausted

INFORMATION for BYSTANDER/AMBULANCE

# casualties

where

Type of injuries / treatments

vehicle / people involved

# reg + describe vehicles that have left scene

Original position of any debris that has been moved

Make sure bystander comes back with other First Aiders, FAK’s, AED, blankets where required

SECONDARY SURVEY

Anything OBVIOUSLY wrong? (be careful of pages 45 to 49)

AMPLE is:

ALLERGY

MEDICATIONS

PREVIOUS medical history

LAST meal/drink (w/time)

EVENT history

(COVER with blanket if required)

ABC - used for assessing priority too

Airways

Breathing

Circulation - if CONSCIOUS, check WRIST, if UNCONSCIOUS, check NECK

PULSE/BREATHING/RESPONSE while waiting on ambulance

Record every 10mins, but check breathing more often

WOUNDS

Pressure/Elevate - casualty to do this, you gloves on!

ARM wound - LYING down, FEET raised, casualty to initially hold arm up and apply pressure - dress wound, ELEVATION SLING

LEG wound - LYING down, FEET raised

HAND wound - YING down, FEET raised, casualty to initially hold arm up and apply pressure - dress wound, make fist, leave thumb out, ELEVATION SLING

EMBEDDED OBJECT - DO NOT remove, Tunnell & 2 build up dressings, and secure

NOSE bleed - CHAIRSITTING, head forward, hands supporting it, breathe through mouth, pinch soft part of nose, 10mins (x 3 if needed). Don’t blow nose, or take hot drinks. After 30-mins, if still bleeding, hospital.

ABDOMINAL wound - LYING down, KNEES raised, dress, get casualty to hold it. If needs to sneeze, inform so can temporarily secure would.

CHEST wound - GROUNDSITTING, knees up, dress, plastic, tape 3 sides, not bottom side. fallen over chair ideal to sit against. Lean slightly to side of wound.

HEAD wound - Ensure NECK OK, LYING down, HEAD raised, dress wound w/head in knees, gap between knees and shoulders. Casualty to apply pressure with palm, and NOT move. Have they fallen or just hit head (possible neck injury)?

CRUSH injuries - DO NOT release after 15minutes

AMPUTATIONS - 1st treat casualty, dress wound, 2nd preserve part, plastic bag, wrap in cloth/dressing, surround with ice, label name part time etc

POSITIONS 1

Severe ARM wound - LYING down, FEET raised (due to shock)

CHEST wound - GROUNDSITTING, knees up

NOSE bleed - CHAIRSITTING, head forward, hands supporting it.

LEG would / Varicose VEIN - LYING down, FEET raised

HEAD wound (NECK OK) - LYING down, HEAD raised

ABDOMINAL wound - LYING down, KNEES raised

Severed HAND wound - LYING down, FEET raised

Fractured JAW - CHAIRSITTING, head forward, hands supporting it

Fractured RIBS - GROUNDSITTING, knees up

CHEST pain (H/A, Angina) - GROUNDSITTING, knees up

STROKE (head) - LYING down, HEAD raised

ASTHMA - CHAIRSITTING, leaning forward slightly, support hands (BLUE inhaler is the reliever)

FAINTING - LYING down, FEET raised

POSITIONS 1

LYING down, FEET raised - LEG would / Varicose VEIN

LYING down, FEET raised - Severe ARM wound (due to shock)

LYING down, FEET raised - Severed HAND wound

LYING down, FEET raised - FAINTING (due to shock?)

LYING down, FEET raised - Shock

LYING down, HEAD raised - STROKE (head)

LYING down, HEAD raised - HEAD wound (NECK OK)

LYING down, KNEES raised - ABDOMINAL wound

GROUNDSITTING, knees up - Fractured RIBS

GROUNDSITTING, knees up - CHEST wound

GROUNDSITTING, knees up - CHEST pain (H/A, Angina)

CHAIRSITTING, head forward, hands supporting it - NOSE bleed

CHAIRSITTING, head forward, hands supporting it - Fractured JAWCHAIRSITTING, leaning forward slightly, support hands - ASTHMA (BLUE inhaler is the reliever)

CHEST PAIN / HA / ANGINA

GROUNDSITTING, knees up

Loosen clothing, talk

History

Medication

Angina is a thinned artery

Heart Attack is a blockage leading to damaged heart tissue

Cardiac Arrest is a stopped heart

POISONS/GASES/FUMES

Remove danger

Get help

Gather evidence

IF need resuscitate, compression only

Keep vomit residue

BURNS/SCALD

1. Cold running water 10m+

2. Remove constrictiond

3. Cover injuruy - clingfilm lengthwise, OR sterile non-fluffy dressing

4. Possibly treat for shock

5. DO NOT burst blisters

6. DO NOT pull s……? slick, stock,

7. DO NOT apply lotions, burn gel

CHOKING

1. UP TO 5 hard back slaps

2. UP TO 5 abdominal thrusts (heimlich, belly button, pulling up into chest) - IF using this, tell someone to watch for pain, seek help if YES

3. Repeat above two lines 3 times if necessary, get ambulance after FIRST cycle? (checking)

ASTHMA

CHAIRSITTING, forward slightly

Use own inhaler - 3minutes… check…2minutes…check… HOSPITAL

Support arms over something

IF NO INHALER ON THEM, 999

ASTHMA.ORG.UK

HYPERVENTILATION

Like a panic attack

No paper bag? Encourage to breathe SLOWLY

(NOTES unreadable, report to book)

STROKE

FAST test - FACE (eye/mouth drooping? able to smile?) / ARMS (can raise both arms?) / SPEECH (slurred or clear? understand you?) / TIME to cal 999 if issues with these

EPILEPSY/SEIZURE

DO NOT restrain

Keep safe

Protect Airway

999 IF NEEDED (prolonged something, or if not known sufferer)

SHOCK

page 116

Loss of circulation - pale, clammy, cold, HR/breathing go up

Fet up, reassure, loosen clothing, 999, Keep warm

NO DRINK/EAT/SMOKE

Fainter page 112

Anaphylactic shock page 221 - massive allergic reaction - nuts, latex, mds, stings, shellfish etc

1. Assist to THEM using ana-en or epi-pen

2. 999

3. 2nd auto injector of needed after 5mins

Loss of bodily fluids - blood, serum (clear, via burn)

Broken bones

Diarrhoea or vomiting

LOW BLOOD SUGAR

Trembling, agitated, sweating

Hypoglycaemia

Keep at rest

Give sugar

If no recover, get help

WOUNDS

bit of glass etc sticking out - leave it, two bandages around, another bandage to keep it all secure

Severe wound? Hygiene. Don’t worry about cleaning - dress, control bleeding, pressure & elevation

Minor wound? Hygiene. Water/Alco-free wipe, control bleeding, dress

VARICOSE VEINS

HIGH elevation! (Intro self, ask permission)

AFTERMATH

REPORT

RECORD (Accident Book)

REPLENISH

TIDY up (use yellow bag of ambulance)

CLEAN up

PHONE calls - 1st find out where are they being taken? Don’t phone family until being taken in ambulance.

Struggling.

Sun, 29 Apr 2012 01:41:29 +0100

260.0lbs on 17th March, 257.4lbs on 6th April.

262 lbs on 21st April.

258.1lbs now.

Talk about zigzagging!

I suppose the being down nearly 4lbs in a week is good, if I could do half that this week, game back on!

3.5 lbs down. WTF?

Fri, 06 Apr 2012 13:14:44 +0100

For reasons I won’t go into, been having a shitty time.

Was honestly expecting to be 264 lbs or so this morning, and am 257.4 instead. Don’t really understand it, diet has been shit, been biking or bussing instead of walking, only been doing minimal walking, no weights.

Had an Easter Egg yesterday with two creme eggs too!

Terrible. 6.5lbs UP.

Sun, 25 Mar 2012 12:57:06 +0100

Have went from 254.4 to 260.9lbs in 3 weeks.

Never actually got around to my huge monthly food shop, had stopped preparing food properly, started cycling to work instead of walking, but mostly, the quality of my food suffered hugely. Replaced omega-3-enriched eggs, chicken, fruit, veggies, with processed crap - cheap sausage rolls mostly. And bread. Bread is a no-no on a healthy paleo diet, obviously.

Yesterday, my body finally said no more - it showed how disgusted it was by doing something it’s not done in a while - gave me TWO HUGE PUS-FILLED ZITS.

I think it’s saying “THIS, this is how your body feels on the INSIDE, you stupid gobshite.”

Anyhow, off for a walk to work and a cycle home…. have eaten a healthy breakfast for a change, got some veggies and fruit in…. no-one ever said this would be easy.

Need to look forward now to the fun I’ll have if all goes well and my workplace gets the Cycle to Work scheme organised soon, and I get this…

Better Blood Pressure and tape measurement results are in! #GoTheDist

Sun, 04 Mar 2012 13:43:04 +0000

Found my proper body tape measure, woohoo!

Waist
1 inch off my waist this month. That’s 2.5inch this year, or 12 inches in total.

Hips
1 inch off my hips this month. That’s 3inch this year, or 11 inches in total.

Chest
1.5 inches off my chest this month. That’s 3.5 inches this year, or 8 inches in total.

Thighs
No change to thighs, but 1 inch this year. That’s 5.5 inches per leg in total.

Bodyfat is now 37.6%, down from (near) my starting position of 45% - I didn’t start tracking this for a while into this, so it was likely about 48% at one stage.

Resting Heart rate down 3 to 59bpm. That’s a reduction of 23bpm this year or 41bpm in total, from my high of 100bpm.

Blood pressure is 124/79, down from 126/92 last month. It was 131/89 at start of year so both systolic and diastolic figures have shown good improvements. At the start of my journey it was 138/97, I really should have sought the doc then. :)

Overall, I’m lighter, fitter, smaller, healthier!

pannyg: 9gag: Epitome of manly-hood. omg actual tears down my...

Sun, 04 Mar 2012 13:08:13 +0000

pannyg:

9gag:

Epitome of manly-hood.

omg actual tears down my face.

LOST 1.8lbs this week, 9lbs this month, 75lbs total. #GoTheDist

Sat, 03 Mar 2012 16:06:44 +0000

Also 57 miles mostly walking in last week (tiny amount of running) for a total of 353 miles so far this year. Starting to up the miles a little on average….

Bizarrely though, the chest/hip/thigh/waist measurement don’t show a LOT of change, despite throwing two pairs of trousers out and being able to fit in two other pair, and shifting a couple of belt holes too. Perhaps not having my proper measuring tape is a factor, hopefully it’ll turn up. )

Wonder if I can get go apeshit, get 4.4lbs off this week, get to 80 lbs lost ? Nah…. too much to ask for…. isn’t it?

Was just made @Sparkpeople Motivator of the Day! #GoTheDist

Thu, 01 Mar 2012 21:06:25 +0000

…and I’m chuffed to bits! :)

NOTHING beats sparkpeople.com for a healthy fitness community, focusing on fat-loss and life-gain, and I can’t thank the lovely folk over on SP enough for the honour. :)

http://www.sparkpeople.com/mypage.asp?id=BELFASTBIKER

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Tue, 28 Feb 2012 23:02:04 +0000

DOWN 3.5 lbs this week, 74bs loss TOTAL. #W8Lab50 #TwitterFitClub #GoTheDist #FitBit #Paleo

Sat, 25 Feb 2012 09:33:00 +0000

And had to throw out two pairs of trousers and delve into my collection of “no-longer-fit-me” clothes to find two pairs that now do!

Also 65miles walking this week (with a tiny bit of #BarefootRunning in there too.)

Off to shop for cakes and chocolates, it’s carb up time for this low carber!

12.4 miles walked, 249/2500 to target. #TwitterFitclub #barefootC25K #GoTheDist

Tue, 21 Feb 2012 00:17:53 +0000

Good distance today, and over 25K steps. Left calf a wee bit ballixed with the barefoot running!

6 miles walked, 237/2500 miles to target. #FitBit #GoTheDist

Sun, 19 Feb 2012 01:13:05 +0000

Haven’t left house much today, and managed to walk 6 miles while bro and myself cleaned and tidied my house top to bottom -climbed stairs exactly 50 times!

5lbs DOWN this wk - 70lbs loss total! #Paleo #FitBit #C25K #BarefootRunning #GoTheDist

Sat, 18 Feb 2012 12:01:26 +0000

I *knew* I could redress last weeks silly weight-gain! Even though my lovely work colleagues provided many cakes and buns and chocs and sweets on my birthday. :)

Being MOSTLY paleo diet-wise is helping greatly - also started barefoot running with Couch to-5K yesterday… hopefully get injured less! My new FitBit is working great, after I finally worked out how to calibrate it, so hopefully it’ll show in all those times I DELIBERATELY walk to someone instead of phoning or emailing them.

Gonna have four eggs with lots of butter beat-up in a cup to celebrate. :)

9.5 miles walked, 231/2500 miles to target. #GoTheDist #C25K #BarefootRunning

Sat, 18 Feb 2012 00:14:00 +0000

Got my FitBit today, another gadget to keep me right - bit of an easier way to track mileage and number of steps. Had no fun calibrating it at all, had to walk the same 0.7 mile loop 5 times! all sorted now….

Also started C25K, barefoot this time - I hear good things about barefoot running… we’ll see how that goes. Damn treadmill gets hot underfoot….

221 / 2500 miles to target. Forgot to log this week! #GoTheDist

Fri, 17 Feb 2012 19:51:52 +0000

Oops…..

6 miles walked, 213/2500 to target... #GoTheDist

Sat, 11 Feb 2012 23:10:44 +0000

Bak to it….

4.8 lbs UP this week! All better now though....

Sat, 11 Feb 2012 12:01:45 +0000

Buggery ballix! :)

For a variety of reasons/excuses (mostly gone now) I’ve tkaen the eye off the ball walking and foodwise, and end up hugely UP! To think my diet and lifestyle was liek this 24/7 before….any wonder I got up to 330lbs….

Anyhow will do a long walk later, and a healthy food shop. Back in control…

4.8 lbs…. sheesh!!!

8 miles walking, 200/2500 to target. #GotTheDist

Tue, 07 Feb 2012 01:15:36 +0000

Plus 7 miles biking on Sunday, how could I forget? My ass certainly cannot.