By the time this goes to print the #Fit4Free campaign will be well on its way and hopefully some of you would've have been inspired to make a few small changes to improve your overall wellbeing. Maybe you're walking that extra 10 minutes a day, putting that extra oomph into hoovering or swapping your packet of crisps for some almonds! If you have decided to give your lifestyle an overhaul I would love to hear from you so get emailing molly@askmollybeauty.com
This week our volunteers were put through their paces with Dave Davis, Personal Trainer with a variety of circuit exercises in the park. Great use was made of cones for markers, benches for tricep dips and chest presses, whilst jumping frog style had us laughing but working our quads hard, it was what exercise should be fun - even in the rain. If you're new to exercise Dave suggested the following:-
"Taking the first steps into exercise can be daunting and this can lead to a catch 22 situation of feeling I'm not fit enough to train, therefore we don't train and in turn we never do feel fit enough - everyone has to start somewhere. The person walking at a snail's pace will lap the person sitting on the couch - it's about working within your own abilities and seeing those abilities improve. For example:-
· Try using the stairs instead of the escalator or lift;
· When walking keep the pace up, you should be walking fast enough so that you can just hold a conversation;
· Get off the bus a stop early."
I also had some brilliant tips from mum and avid Essex Go reader Sue Skirrow of Braintree.
· If it's raining stay indoors and put on some music, dance with your kids for half an hour and make it fun by seeing who can do the craziest dance.
· Run whilst your child uses his bike or scooter (you'll run even faster if you see them heading for a hedge)!
· Park your car at the back of the car park and carry your shopping rather than using a trolley.
Of course it's not all about fitness, nutrition plays the widest part in maintaining a healthy lifestyle. This week Natasha Bartell, Nutrionist asked the 3 volunteers to keep a food diary and after consulting each one had this advice:-
"Claire's problem: After looking at Claire's food diary it's evident she is not eating regularly enough (a stress on the body).
Solution: We should aim to eat every 3-4 hours to keep our blood sugar balanced, this makes your body think that food is abundant so reduces cortisol, boosts your metabolism and stop cravings for carbohydrates. By eating little and often you trick your body into thinking food is readily available and therefore it will not store as extra fat (which the body does when there are long periods of not eating). Try and become a healthy grazer, eat three meals per day plus a couple of snacks, mid-morning and afternoon ensuring protein is added to each meal and snack."
"Debbie's problem: Concentrating on the calories
Solution: Rather than counting calories focus on portion size and the nutritional content of food. A healthy eating plate is simple - half the plate covered with vegetables, one quarter with protein and the last quarter containing starchy carbohydrates. Aim to stick to healthy eating about 80% of the time, leaving 20% of the time to be a bit naughty."
"Molly's problem: Not allowing enough time to eat due to busy lifestyle.
Solution: If you persistently eat on the run you give your body the message that time is scarce and you're stressed, this then activates our sympathetic nervous system. Millions of years ago we were designed to react quickly to the danger of wild animals and our bodies were on constant alert to fight or run - known as "fight or flight". To cope our body produced adrenalin to keep us alert, this in turn produced the hormone cortisol to increase levels of fat and sugar into the bloodstream. Our body expected us to do something physical like running away from a tiger, if we didn't it re-deposited this extra fat around our middle. Nowadays, our system still works in exactly the same way and the same process is used for stress. This is why when we are rushing around it's vital to take time out when eating in a relaxing manner otherwise those hormones will store fat right where we don't want it - our stomachs."
So whilst this advice is all very well putting into practice is another matter. I asked our volunteers how they fared this week.
Claire says "I've eat protein snacks either side of my main meals to keep my metabolism ticking over and brazil nuts and bananas are now regularly stocked in the cupboard. I've also introduced gradual swimming which I will build up over time as I'm still recovering from an operation."
Debbie says "I've swapped bloomer toast for Natasha's muesli and also made her Split Pea Soup to take into work. I used the 'Fartlek' technique recommended by Dave which was an hour of slow and short bursts of exercise, and as it was after I had finished work in the evening I got my daughter riding her bike alongside me to keep me going."
For me, "I've swapped my Cadbury's fix for a few dark chocolate brazil nuts every evening, and am trying to sit and eat with the children however, it's not relaxing as I spend most of the time shoving a spoon into my son's mouth. My exercise regime has to be very controlled due to joint problems but I have introduced more interval training."
Editor's Note:
Natasha's Split Pea Soup
225grm yellow split peas (pre-soaked for 12hrs or overnight in cold water)
1 wheat free vegetable stock cube (e.g. Kallo)
1 tsp. wheat free vegetable bouillon powder
1 onion, peeled and sliced
1 sweet potato, peeled and chopped
3 carrots, trimmed, peeled and chopped
Spinach leaves
Sprig of mint
Place the pre-soaked peas in a sieve and rinse well in cold water. Transfer to a large saucepan and cover with 1.5 litres of cold water, the stock cube and the bouillon powder. Bring to the boil, then lower the heat and simmer for 25 minutes. Remove any scum that rises to the surface with a spoon. Add all the other vegetables and simmer for a further 15-20 minutes or until the vegetables are tender. Remove from the heat and allow cool, blending in a processor or a hand held blender and finally garnishing with a sprig of mint.
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