Get active and well! | News

Get active and well!

Get active and well, Julie and Sophie standing by the trees at CFT

Two staff members from Cornwall Partnership NHS Foundation Trust have been working extremely hard to transform their lives to get active and live well. Here are their stories:

“My name is Julie Wotherspoon and I work as an Executive PA at Carew House, Bodmin.

“I have recently been inspired by a work colleague who completed the Couch to 5k programme. I decided that I would set myself the challenge to get fitter and lose weight in preparation for my summer holiday.

“I started in June by simply going for a short run every other day.  My aim was to complete the nine week Couch to 5k programme before I went on holiday. 

“I prefer to run first thing in the morning before work when it is cooler and I run along the Camel Trail in Wadebridge. If you haven’t been there you should; it’s great and during my early morning runs I saw lots of wildlife and enjoyed the fresh air which felt so good for my health and wellbeing.

“Couch to 5k is an app you can put onto your phone and it gives a nine week exercise programme.   It is like having your own personal trainer and my ‘trainer’ was called Michael Johnson.  You start with brisk walking with a little a running and the aim is to gradually build up to running 5k in 30 minutes.

“Sounds too hard?  Considering that I haven’t ran since I was at school – 45 years ago, I feel I am doing fairly well and in August I managed 5k in half an hour.   

“There have been lots of benefits too.  I have lost a few pounds and have dropped a dress size! The other positives are that I have more energy.  I don’t want to run a marathon but I am aiming to run regularly to keep fit.

“I would encourage anybody of any age or fitness level to complete this programme.  You can down load this for free by logging into app store on your mobile phone and search for Couch to 5k. You can do it!”



“My name is Sophie Scott and I am Cornwall Partnership NHS Foundation Trust’s Healthy Eating Champion.  I was inspired by Jess and Rach, who are our Health and Wellbeing Leads to eat well and for me this meant swapping a few of my favourite snacks for healthier options.

"My top five favourites have been:

  • Breadsticks instead of crisps (I love the sticks with sesame seeds!)
  • Making my own granola for breakfast and stopping buying shop-bought cereals that can be full of sugar (see my recipe below)
  • Instead of a sandwich I make a salad to take to work and pack it full of seeds, olives, and tinned pulses such as chick peas or butter beans – it’s really filling!
  • I have been trying out the sugar free sweets (not quite as tasty) but Aldi and M&S offer  delicious alternatives
  • For a healthy snack, I have swapped cheese, cake and biscuits for either an avocado, hard-boiled egg, home-made granola with fat free yogurt or dried fruit; dates are gorgeous.

"Of course I haven’t given up chocolate and crisps completely but what has been really surprising is that the less I eat of them the less I want, and that is after 40 years of eating them most days!”

Sophie’s granola recipe


  • 2 tablespoons of oil
  • 2 tablespoons of honey
  • 1 teaspoon of vanilla essence
  • 300g (11oz )of porridge oats
  • 50 g (2oz) of sunflower seeds
  • 50g (2oz) of pumpkin seeds
  • 110g (4oz) of either flaked almonds/chopped walnuts/chopped cashew nuts (or nuts of your choice)
  • 110g (4oz) raisins or chopped apricots/dates or other dried fruit of your choice.

(you can also  add other things such as  sesame seeds or coconut flakes depending on your preference!)


  • Mix the oil, honey and vanilla essence in a large bowl.
  • Tip in all the ingredients (excluding the fruit) and mix well until coated in the oil/honey/essence mixture.
  • Spread out onto a baking sheet and bake for 15 minutes at 150/300/Mark 2
  • Remove from oven, stir and add the dried fruit
  • Bake for a further 15 minutes
  • Cool and keep in an air-tight container.

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