Happiness Starts at the Soul
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Fact of the Fortnight


Oats are filling, which makes it hard to believe that they can help you lose weight. But eating a portion in the morning for breakfast as part of a low-calorie diet is a great way to provide your body with slow-release, natural energy throughout the day. This can lower your cholesterol and help to maintain a healthy metabolic rate.

Try my Lemon home made Protein Bars, made with self ground oats.


As part of a quest to help make as many people more aware of health, nutrition and exercise benifits, I have recently interviewd several people within the health and fitness industry, including some that you may not have placed in these catagories, such as Tutors, Hypnotherapiests, Physiotherapists and others. This week I have interviewd Ian Wallace, an exercise tutor in the Kent area.

My name is Ian Wallace and I am the Director of Freedom PT Training, a training provider of fitness and massage qualifications based in Tonbridge, Kent. www.freedompt.co.uk

My first real job was as a Fit-Kids instructor in the summer of 1997 and played rugby throughout my school years and I think it was because of these that I became interested in fitness – particularly when I realised that what I did in the gym could help me on the rugby pitch and so I progressed from there.

I went on to do a BSc in Sports Studies at University and enjoyed it so much that I stayed on to do an MSc in Sports, Health and Exercise Science. At the same time I had started to do shifts at my local gym and also doing some freelance personal training.

During my time as a Lecturer, I had the pleasure of meeting Kate Munday who studied with the company that I was previously working for, where she completed her advanced personal training qualification. It is the success stories such as Kate’s, where by the end of the course the students are confident and have enjoyed their learning experience, that I find particularly rewarding. It is always great to hear from former students further down the track, as I have with Kate and find out that they have a successful career in fitness.

Having spent over 7 years delivering fitness qualifications for somebody else, I felt that it was the next logical step to set out and do it for myself with Freedom PT Training. It was just really a matter of building up the courage to do it.

I use Active IQ as an awarding body and all of my courses are recognised by REPs, but in addition I have used my experiences over the last 7 years, feedback from students like Kate and also feedback from potential employers to help develop what I hope is a stand-out product. I have also tried to get away from the rack-them and stack-them approach that is often evident these days, by limiting course numbers to a maximum of 10 students per course.

Part of what I do as a lecturer, is to teach students how to be healthy and perhaps more importantly, how to teach being healthy to others. I have been asked on occasion; “If you could give once piece of advice to others on how to stay fit, healthy and to actively achieve your goals, what would it be?”. However, there are so many different pieces of advice that I could give, but for me the one that really sticks out is to try to establish a routine. It does not matter if you are talking about diet or exercise, if there is a pattern; you are far more likely to stick to it.

For some lack of motivation, ideas and stamina (amongst a long list of others) can be a hindrance when trying to stay fit and healthy. I would always recommend a personal trainer such as Kate (Soul Trainer) as not only does it ensure that you are getting the best possible advice to meet your individual needs, but you are also getting that all important motivation from someone who knows what they are doing and that can really make the difference when trying to reach your goals. Also, as a former student I can highly recommend her ha ha!

In terms of my own fitness, despite a busy work schedule, I still try to keep on top of it. I have turned my garage into a small gym and make a point of going in there as soon as I get in from work. I also have a young Labrador who I will walk/jog as part of my warm-up or cool-down. I still try to play rugby when I can and when the weather gets better I dust off the golf clubs and go out on my bike. Monday to Friday are days for structured exercise and a clean healthy eating routine, but I tend to keep the weekend free for rugby, golf or going for a bike ride. As far as food goes, I do have a fairly clean diet most of the time, but I must admit to having a soft spot for chocolate chip cookies, which in my eyes, in infrequent, small doses are not a problem.

I wish you all the best of luck in whatever you health and fitness goal may be and hope that if any of you are looking to change or update your career path in the health and fitness industry you will come and visit www.freedompt.co.uk

Ian Wallace


Warm Up:
Try to complete each move for one min, try to go to the end with no rest

Skipping (Jump Rope) or Jogging on the spot
Jumping Jacks (or star jumps as some may know them as)
High Knee (jogiing on the spot, keeping your knees as high to your chest as possible)
Butt Kickers (Jogging on the spot, kicking your bottom with each kick)
Mountain Climbers
Squat Jumps
Jump Lunges (or back step lunges)
Shuffle & Punch
Shuffle Skiiers


Lemon Protein Bars

As some of you have seen from one of my previous "Fact's of the Fortnight" Oats, Eggs and Yogurt are all great sources of energy as they are a slow-release, natural energy and are all used in my next recipie.
Today I am bringing you a quick easy and very tastey recipie that is packed with all the goodness you need which you can either have as part of nutritious for breakfast, as a snack (espeacially if you are in a rush and need something you can grab on the go) or as a pre/post workout protein replacment.


1 cup oat flour
2 scoops vanilla/unflavoured whey protein
1/4 tsp salt (to assist backing soda)
½ Tsp backing soda
½ Cup Sweetener such as spender (preferably without aspartame, I have found Asda's own to be the best so far both for ingrediants and price!)
4 Egg whites
½ Cup Lemon or lime Juice (Jif will do)
500g Plain/bio yogurt
1-2 Lemon/Lime Zest (grated for look and extra taste if required)

Preheat the oven to 350f, 200c (180c-190c fan assisted), gas mark 5.
Mix all the dry ingrediants first, into a large bowl. Then slowly add the wet ingredients. Spray 8x8 glass pyrex/lined tin or ceramic dish with non-stick butter spray or grease proof paper if using a tin and pour the ingredients into dish and cook for about 20-30 minutes depending on oven type.

Take out and leave to cool before slicing and storing.
Makes 16 squares, 2 squares per serving. Each ball will provide you with apx 80-100 cals of natural slow-release energy and 20.5g protein! Great as part of your breakfast, snack or even for a pre/post workout boost.

For Oat flour, I simply buy a bag of oats and place them in my hand blender – it may take an extra 2 seconds, but it saves money as buying oat flour is more expensive as your paying for the privilege of someone else grinding the oats for you

Please do email or tweet if you have any questions or recipe ideas.