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For step five of his plan, Tom motivates his gang to up their exercise and eat the right food to fuel their bodies. He starts with his homemade energy bars - fruit and nut-filled flapjacks, the perfect snack for a workout. He takes a tin of them to his local tennis club where he meets up with the Roy Choudhury family. They have a history of heart problems in their family and want to make lifestyle changes to stay healthy but they don't know what sort of exercise they can all do together. Tom thinks that a tennis lesson from Chris, another member of the Fresh Start gang, will inspire the family to play the sport on a regular basis.

Later Tom invites the Roy Choudhurys to his kitchen to show them how to cook his warm crispy salmon salad. While many of Tom's gang are new converts to exercise, the Clarke family have built their lives around fitness. Kerry's passion is rowing but she is undergoing chemotherapy for breast cancer and exercise has been put on the backburner. Tom suggests to Kerry that, as a gentle return to the water, she could coach a couple of the women in the gang. Another nutritious recipe Tom sends his gang to try is his new potato, goats cheese and spinach frittata. He shares his top tip for keeping herbs fresh in the fridge.

The day of the first rowing session has arrived and Kerry welcomes Claire and Abii to her rowing club and they agree to return to take up Tom's challenge; a thousand metres up river and back. Tom explains that a dessert once or twice a week is an acceptable indulgence as long as it is worked off by the appropriate amount of exercise. He makes a classic British fruit fool with plums and ginger.

Tom asked his Fresh Start families to keep track of the amount of time they spent doing exercise, so he could compare it to how much they did before the experiment began. They up their activity levels by 150%, doing a whopping 5,000 minutes more exercise in the previous week alone. And all this fuelled by delicious home-cooked food..