Fit 4 Free part 2 Fitness Nutrition

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.

Fit for Free!

For the month of September I'm very excited to announce to the readers of Essex Go the launch of #Fit4Free with AskMolly. Now before you roll your eyes this isn't your usual weight-loss feature, in fact I've changed my spell checker to change the word from 'diet' to 'health. There will be no advertising of Celebrity DVD's, gyms, supplements, weight loss clubs, gimmicks, tape-measures and scales are most definitely banned. My aim is to bring to you weekly, small changes in to your lifestyle which anyone from kids, parents and grandparents can do to make them feel fitter and stronger from the inside out. Yes there will be exercises and nutritional advice however, even if you take just one small change from the features to improve your health well then it's a good job done! The idea of the campaign is to reinforce what most of us know that our body is ultimately our pension, and many of the changes can be incorporated into our daily regime without even noticing. All the exercises will be done outside, no equipment bar a park bench required and recipes will be nutritious, quick to make and most importantly cheap!

To help with the campaign I've managed to rope in the very best of Personal Trainers to guide you along the way and a top Essex based Nutrionist as well as 3 volunteers (me included) so now let's go meet the crew!

Dave Davis Personal Trainer

Dave is a fully qualified Personal and Advanced Trainer and a member of The Register of Exercise Professionals. Whilst he works primarily in the Brentwood area he trains clients in various environments from local parks and playing fields, clients own houses and at The Brentwood Centre with Target Fit Training. He also trains clients independently at The Fitness Factory, Brentwood and at London Fields Fitness Studio, Hackney.

His fields of sporting practices include rugby, football, triathlon, martial arts, kickboxing and he's also a qualified Boxercise and Kickboxercise coach. Clients range from those wanting to lose weight and tone up, sports specific training and those who need to pass fitness tests for their jobs.

"I believe that fitness and training should be available to all regardless of experience or fitness levels. Along with this I try to make workouts as varied and as enjoyable as possible for people and

I try and tailor workouts to include the specificity of training towards achieving goals".

More of Dave's work can be seen on www.facebook.com/D2Fit and Twitter @D2Fit. Dave is passionate about improving accessibility of fitness equipment and is currently campaigning to bring more 'outdoor gym parks' into Essex.

Natasha Bartell CNM Dip, BANT Nutritional Therapist & Naturopath

Natasha has an extensive knowledge of nutrition and whilst she not only helps clients with weight problems whether it's to lose or gain weight, she also has a specific field of interest in cholesterol, high blood pressure, hormone related disorders, joint pain, stress as well as intolerances and allergies. Not only does she provide easy mouth-watering recipes, she is also a fully qualified Naturopath which brings a holistic approach to her work as she believes in treating the person as a whole, in mind, body and spirit. For more information on Natasha check out her website www.natashabartell.co.uk.

"The foods you eat have a profound effect upon your health, mood and energy levels, which is why the latest fad diet will make some people thrive and others feel miserable. I am forever in awe of the restorative powers of healthy food and it makes me really happy that I am in a position to be able to pass this knowledge onto others, empowering them to live their lives in the healthiest way possible and in a way that can be sustained for life.

Claire Brew Volunteer 1

Claire describes herself as a "decrepit 44 year old, stay at home mum to an active 3yr old boy & 10yr old girl". However, a little too harsh on herself considering she's had to endure more than what most of us go through in a lifetime. At present she is recovering from delayed reconstructive surgery following from breast cancer and a mastectomy in 2007, so is limited in her physical movements. Prior to surgery she was a regular swimmer as found this the most suitable form of exercise as she also suffers from back problems.

"I know I should eat better, but have never eaten a regular breakfast so tend to get very hungry early evening and I keep picking until the dinners ready, I'd love to get fitter but in a way that fits in with my lifestyle".

Deborah Chaplin Volunteer 2

Deborah has a hectic life, not only is she a single parent with 2 children but also holds down a full time directors job in London leaving her virtually no time for herself, hence she struggles to fit in any form of exercise in to her busy schedule. She suffers from the medical condition Fibromyalgia so has to be specific about exercises she chooses as can sometimes be left in constant pain, although she admits to using this as an excuse not to exercise!

"At 43 I know I really need to sort myself out now before it's too late - you can't continue the trend of just getting bigger - at some point it will catch up with you". "So many excuses to hide behind, where am I meant to find the energy or time"?

Molly Miller Volunteer 3

"20 years of health problems has seen my size fluctuating from a 12 to a 22 and back again. A sufferer of Endometriosis and also Spondylitis around the rib cage and facet joints has given me the excuse of pain equals chocolate. I love to exercise and jog regularly, however, I have to be extremely careful as any twisting movements such as a Boxercise, has in the past resulted in hospital admission.

I live with my 2 young children, cat and goldfish. Life is manic from the moment my alarm clock goes off at 6am and doesn't stop until I hit the pillow at 10pm. I never think about the food I stuff in my mouth, but focus on the quickest and most convenient - which is usually the kids leftovers!

I am also looking for one or two male volunteers of any age or fitness level to participate with #Fit4Free and report in remotely i.e. via email. All that's needed is a weekly email or chat to track your progress, and to follow guidance and advice from the experts. If you're interested contact me on the email address below.

Finally each week I'll be inviting you to send in any questions or indeed tips you may have (some of these will be printed the following week). So I hope you will join myself and the team, and do get twittering #Fit4Free to give some moral support!

Before undertaking any of the exercises shown please consult your GP, whilst our volunteers all have medical issues, where applicable they have been given consultants approval. All queries contact askmollybeauty@gmail.comor via Twitter @askmollybeauty.

Editors Note:

Natasha's Bircher Muesli- this can be made in the evening and kept for 4 days in the fridge. Simply combine the following ingredients for a nutritious start to the day or a snack.

3 handfuls of Oats

250ml Almond Milk

Tablespoon mixed seeds (flaxseeds, pumpkin, linseed, sunflower)

Tablespoon frozen fruits (the darker the fruit the better i.e. blueberries)

Tablespoon walnuts, flaked almonds

Pinch of Cinnamon

1 grated apple