Fit 4 Free Final Week

Well the journey was over before we knew it, but this week was the final of the #Fit4Free campaign and hopefully along the way you've picked up some tips in helping you to make a few small changes to improve your well-being. It was seemingly apparent from the emails I received that busy mums got the raw end of the deal as they struggled to find time to exercise and were quite often sleep deprived. If you're one of them here are a few ideas: -

· Rather than socialise in a coffee bar with other mums grab your cappuccino to go and powerwalk for an hour with your buggies;

· Catherine McVeigh of Brentwood suggested "using a baby rucksack when walking briskly as the weight is distributed across the back and also better for posture;"

· Stick some headphones on and find some hills to jog up and walk down with baby and buggy in tow - baby will be fast asleep before you know it;

· Make use of any babysitting group you belong to and suggest you take it in turns to "baby watch" whilst one of you exercises. If you're short on time try interval training - all it takes is 20 minutes!

One reader mentioned he worked long hours in the City but also spent many hours travelling for work so was often stuck for exercise ideas - Dave Davis, D2Fit trainer suggested the following:-

"If you're staying in a hotel try to choose one with a gym and pack your training gear, alternatively hit the pavement and get in some sight-seeing in at the same time. For a hotel room work out use a timer (your laptop should have one) to do some interval training. After a warm up try jumping jacks, run on the spot, squat, lunge and hotel stairs - it's a perfect cardio work-out. Press ups, sit ups, one arm row and shoulder presses can be performed using your briefcase as a weight, the bed acts as a bench and a chair as a step. Packing a resistance band takes up hardly any room, as does a skipping rope and exercise DVD. If you're lacking motivation then grab a colleague, mark a time in your diary and brainstorm a meeting whilst training together!"

If you're stuck with aeroplane food then Natasha Bartell, Nutrionist advised "bring some healthy snacks whilst travelling, this will help you avoid temptation of eating something that isn't good for you. If you're flying get your secretary to call the airline ahead of time as most airlines will do their best to accommodate your needs. Most importantly stay hydrated especially on long-haul flights and try to avoid alcohol."

I mentioned to Natasha I'd been suffering from sleep deprivation and was surprised to find the main culprit was the TV. She explained "ensure all electrical devices such as TVs, phones, IPads are switched off at the wall and limit TV or use of the computer to at least 1 hour before bed. The blue light from these devices mimics daylight and tricks your brain into thinking that it is daytime. The blue light also suppresses the hormone melatonin that helps us fall asleep so have a relaxing bath, milky drink and read before bed as these will help you switch off."

Volunteers Debra and Claire were much happier with their nutrition this week, so Natasha suggested trying a new vegetable weekly to incorporate as many different vitamins and minerals you might not usually add to your diet. We learnt about the importance of SMASH: Salmon, Mackerel, Anchovies, Sardines and Herring. These contain Omega 3 fatty acids which are part of every cell in our body are also imperative for the brain as they make sure the neurotransmitters (messengers) between the brain and the rest of the body, work properly. Research has shown that Omega 3s are essential for increasing intelligence, reducing aggression and improving mood.

The Fit4Free volunteers had an eye-opening month and as Debbie says "I can't say my life is transformed but I know I have started my journey to making some critical lifestyle changes for the future. Food wise I've learnt it isn't about just calories but finding a balance and avoiding refined sugars and also artificial sweeteners. It's obvious but making your own food means you know what's in it and so can choose wisely, and I've also learnt I need others to motivate me with exercise as I'm a social exerciser so I'm now enjoying more time with my daughter on her bike rides.

Claire has certainly noticed the difference as she pointed out "it has been very easy to introduce breakfast and protein snacks into my day and thus I've eliminated the need for an afternoon sugar hit - these changes along with some regular exercise has seen my energy levels soar. I'm no longer suffering from breathlessness to the degree on the first couple of weeks and any muscle pain I felt has diminished.

For myself, well I've learnt I need to try to slow down as whilst some levels of stress are good, constant stress is not good for mind or waistline. Time management is all about preparation so I am making Natasha's recipes on a weekly basis to keep in the fridge. I have enjoyed the training although my spondylitis limits me to what I can do however, the session with Sandra Waller, Alexander Technique practitioner was most useful and I'm trying to break some bad postural habits.

Natasha's rates are £40 initial consultation and £25 for follow ups - for AskMolly readers she is offering a 4 session package over a 3 month period for £130 if booked by the end of October 2013, contact natashabartell@aol.com. Dave Davis charges £30 per 1hr session but AskMolly readers can get 10 sessions for £250 - visit www.facebook.com/D2Fitor contact Dave on 07812 056522. Postural problems can be corrected with Sandra Waller of East Anglia Alexander Technique - for more details and offers contact via www.chelmsfordalexander.co.uk.

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