:00:23. > :00:29.Hello and welcome to the One Show with Matt Baker. And she must have
:00:29. > :00:31.enjoyed it, because she's back for more, it's Sarah Millican.
:00:31. > :00:35.APPLAUSE Now, here we are in that tricky
:00:36. > :00:40.second week of January, when millions of us are apparently on
:00:40. > :00:43.the verge of ditching our resolutions. Don't be so weak. Step
:00:43. > :00:48.away from the chocolate and put down the wine and give them to me.
:00:48. > :00:52.Trust me, it's for the best. If you're struggling them coming to
:00:52. > :01:01.the rescue a woman positively oozing motivation, the Queen of
:01:01. > :01:05.fitness, Davina McCall. Nice to see. Hi. I feel quite guilty sitting
:01:05. > :01:10.beside you, because I've got a confession to make. Go on. I asked
:01:10. > :01:14.my boyfriend to buy me a fitness DVD, just a general one and he came
:01:14. > :01:17.back with one of yours and it was called something like Buff your Abs
:01:17. > :01:23.and I thought I'll have to lose a couple of stone before I can find
:01:23. > :01:28.them. I had to take it back and I got one - what I wanted was Fat
:01:28. > :01:33.Lass Has A Go. I feel like I have to build up to yours. No, you don't.
:01:33. > :01:40.That's the thing. You don't at all. Even if you haven't exercised at
:01:40. > :01:44.all. I work out with my life, which is really sad - loser. I did the
:01:44. > :01:48.intense last week with a girlfriend of mine who hadn't worked out for
:01:48. > :01:53.eight years and she smoked 25 a day and she has given them up and they
:01:53. > :01:56.thought she need today get fit and she did it, but followed Jackie, so
:01:56. > :02:01.Jackie does the easy one. You follow Jackie and then you do as
:02:01. > :02:05.much as you can and then you build up to it. Everybody can do it.
:02:05. > :02:10.We'll talk more about that. Everybody can do it. It will get
:02:10. > :02:16.intense. Really intense. I can get intense Matt, can you? I can,
:02:16. > :02:22.because we have the second part of our incredible Scottish killer
:02:22. > :02:25.whale trilogy. I loved it. You'll love it, honestly. But first, a
:02:25. > :02:30.vote that could affect millions. In the next few minutes we should find
:02:30. > :02:33.out whether MPs have voted to ban the Government's plan to cap
:02:33. > :02:38.benefits. Whether you think the cap is fair or not, how much do you
:02:38. > :02:43.know about ha people are really entitled to? Lucy has been finding
:02:43. > :02:53.out. What's the maximum a lone parent can receive in jobseeker's
:02:53. > :02:56.
:02:56. > :03:04.allowance per week? I'll go for 71, but I'm probably wrong. 132. 48,
:03:04. > :03:11.you think? I've no idea. You've gone for the highest straightaway.
:03:12. > :03:18.132. I would have thought 98. is the maximum housing benefit here
:03:19. > :03:24.in High Wycombe? I wouldn't know. The middle ground. Both the middle
:03:24. > :03:33.ground. I would guess that one. Finally, how much do people think
:03:33. > :03:42.the proposed benefits cap is for couples and single parents? 165.
:03:42. > :03:47.190ment lovely. -- 190. Lovely. don't have fi idea. I'm not too --
:03:48. > :03:52.any idea. I'm not too sure. Well, virtually nobody seemed to get
:03:52. > :04:00.these right, because the answer to the jobseeker's allowance question,
:04:01. > :04:04.71, people went to the extremes either the lowest or highest. House
:04:04. > :04:12.-- housing benefit is up to 178. Only three said that. Everybody
:04:12. > :04:19.went for the middle and the benefits cap is �500. They go
:04:19. > :04:23.nowhere near that. That is it. First, Sarah, you have quite a
:04:23. > :04:28.connection, because you used to work within the system? I used to
:04:28. > :04:33.work within the job centre a long time ago. You see all walks of life.
:04:33. > :04:37.The system is for all of us, should we need it. How did that compare to
:04:37. > :04:40.other jobs? Stressful. It was quite emotional, because I got quite
:04:40. > :04:43.involved. It's understandable, people are down on their luck or
:04:43. > :04:48.whatever. I think it's true that people don't know what they're
:04:48. > :04:52.entitled to. Nobody knows the figures that you're talking about.
:04:52. > :04:57.That was our experience. Parliament, what has been the main
:04:57. > :05:04.arguments today? A lot of arguing all day and the principal point is
:05:04. > :05:08.that the Government wants to cap the increase of benefits by 1%, so
:05:08. > :05:14.last year benefits went up by 5.2% along with inflation and they want
:05:14. > :05:18.to cap that at 1% from next year. Now, the argument is, well there
:05:18. > :05:23.are two. One, that it's unfair for benefits to rise with inflation,
:05:23. > :05:29.when the public sector pay is frozen and in private sector rates
:05:29. > :05:33.are rising slower than the cost of living. Second, that we need to
:05:33. > :05:40.raise money and if we put this cap at 1% on the increase of benefits
:05:40. > :05:46.we could raise �3 billion. That's by the end of 2016. I should point
:05:46. > :05:50.out that this only affects people of working age. 16 to 64, so
:05:50. > :05:58.pensions aren't affected and we should hear soon. This is a big
:05:58. > :06:02.year for changes? Yeah, it is. From April we are looking at a benefit
:06:02. > :06:07.limit for households, so that households with a couple or lone
:06:07. > :06:13.parent can't exceed �26,000. For single people that will be �18,000.
:06:13. > :06:18.That's the first thing. The other thing is that council tenants, if
:06:18. > :06:24.their properties are assessed as being too big for their needs,
:06:24. > :06:29.their benefit will be reduced. Also from April, the roll out of the
:06:29. > :06:32.universal credit. Where we have seen different payments, all paid
:06:32. > :06:36.independently, this will be put together as one and paid monthly.
:06:37. > :06:42.Do you think it's all getting more complicated or are they
:06:42. > :06:46.simplifying? They are trying to cut red tape. The unversal credit
:06:46. > :06:50.sounds like it will be more -- universal credit sounds like it
:06:50. > :06:54.will be more simple, but it's how you get there. How that's assessed
:06:54. > :07:01.and there are lots of exemptions and lots of people, as I'm sure
:07:01. > :07:11.Sarah would say, everybody has a different case, so it's difficult.
:07:11. > :07:15.On the point of that, we are expecting the results around 7.15pm.
:07:15. > :07:19.Any minute. Davina, you are sitting quietly, but in a moment Sarah will
:07:19. > :07:26.be laying down her own special work-out challenge for you and
:07:26. > :07:30.trust me, you cannot get over this. I'm looking forward to it. It's
:07:30. > :07:34.unbelievable. Be afraid, be very afraid. That's the right amount of
:07:34. > :07:37.afraid. The idea of sweating lots whilst wearing unflattering
:07:37. > :07:46.clothing goes back many years as Michael Douglas has been finding
:07:46. > :07:50.out for us. I'll have you know that I'm actually an athlete. Well, I am.
:07:50. > :07:55.I've never actually done a triathlon yet, but you can push
:07:55. > :08:05.yourself too hard, you know? See what I mean. This is military
:08:05. > :08:06.
:08:06. > :08:11.fitness. It's taking over the nation's parks. It seems like we
:08:11. > :08:16.always need some gimmick to get fit. You know, some fad. There was one
:08:16. > :08:20.bloke who started it all and this is him. In the 1920s, the rippling
:08:20. > :08:26.physique of Charles at lass took America by storm. Realising that
:08:26. > :08:29.people would pay to have muscles like his, he created the first
:08:29. > :08:33.body-building programme and sold thousands of copies. The keep fit
:08:33. > :08:39.industry was born. It spread to Britain, where the ladies were the
:08:39. > :08:44.first to embrace it. In 1930, the Women's League of Health and Beauty,
:08:44. > :08:49.promoted exercises and boy, did it catch on. With 170,000 members
:08:49. > :08:56.around the world by 1939. Fitness fads continued to boom. As long as
:08:56. > :08:59.we had the time and the money. Howard Macmillan in 1957 makes a
:09:00. > :09:03.speech about never having it so good. Very low unemployment rate
:09:03. > :09:08.and there's a rise in the average wages of people and so that's when
:09:08. > :09:13.you can see an increase in these activities. What would you say is
:09:13. > :09:18.the period for fad fitness? Definitely the 1930s. This came
:09:18. > :09:25.over from the United States. Jane Fonda propagated it. It was the key.
:09:25. > :09:30.Get ready to work out. In the 1980s, Jane Fonda sold millions of copies
:09:30. > :09:35.of her video. People bought VHS players just to watch the workout.
:09:35. > :09:38.Britain, of course and the audience was quite receptive and we are
:09:38. > :09:43.talking about Margaret Thatcher's Britain, so it was all about
:09:43. > :09:48.individual responsibility. # Let's get physical... # The best
:09:48. > :09:53.things about the 1980s was that if you were a bit lazy you could do it
:09:53. > :09:59.now whilst watching telly. This morning, let's get down to the bot
:10:00. > :10:05.many of things. -- bottom of things. Every week day morning, people like
:10:05. > :10:09.Mad Lizzie and the Green Goddess brought fitness into our homes,
:10:09. > :10:13.although most of us were eating breakfast and watching from the
:10:13. > :10:21.sofa. It had mass appeal for women. They could head out to a class or
:10:21. > :10:26.do it at home, but the boys had to keep up. And so, another fad took
:10:26. > :10:30.off. Muzzle gyms. Starting as sweaty basements full of
:10:30. > :10:37.testosterone, they went mainstream when the big chains recruited men
:10:37. > :10:43.and women by the,000. What is the psychology behind these? Why do so
:10:43. > :10:47.many people guy into them? They are different and unique. Physical
:10:47. > :10:51.exercise, exercise that helps health benefits involves discomfort
:10:51. > :10:55.and some of the fads help distract people from the discomfort that
:10:55. > :10:59.they exercise when they're exercising. Over half of the people
:10:59. > :11:05.who start a programme will actually drop out within the first six
:11:05. > :11:10.months. Over half? Over half, yeah. The fads are good at niche waiting
:11:10. > :11:14.people at peaking their interest, which is fantastic, but now the
:11:14. > :11:18.next question is how do we help people maintain and stick to the
:11:18. > :11:24.programme? So, what about about my friends in the park? Just other
:11:24. > :11:27.passing fad? We literally take the exercises that I use in the
:11:27. > :11:35.military and transfer them to the park and put you through the same
:11:35. > :11:39.routine, so we are not going to be here and gone tomorrow. This
:11:40. > :11:45.fitness lark is quite simple. The more you do, the fitter you get,
:11:45. > :11:55.but doing more is hard work. There isn't a fitness fad out there that
:11:55. > :11:55.
:11:55. > :12:00.can make it any easier. I love him. My only worry was his
:12:00. > :12:04.shorts weren't short enough! I'll pass the message on. He's probably
:12:04. > :12:08.watching. My sister had Jane Fonda, but it was on audio tape. A lot
:12:08. > :12:12.harder to follow. You have to listen a lot harder. Was there one
:12:12. > :12:17.fitness fad that you got hooked on when you work out? I worked out to
:12:17. > :12:23.DVDs, so I used to use Sindy Crawford's which is really
:12:23. > :12:27.depressing, because she is so hot. There she is. That's what she
:12:27. > :12:34.looked like, but with less clothes on, which is really depressing and
:12:34. > :12:37.she works out with Radu, her trainer and after a year I can't
:12:37. > :12:43.listen to him saying, "Breathe in and breathe out." That's why I
:12:43. > :12:48.bring new ones out. I think everyone must be bored of the same
:12:48. > :12:53.old jokes. This is nine and you are now doing intense? Yeah. It's very
:12:53. > :12:57.now, because it's been scientifically prove on that high
:12:57. > :13:00.intensity training is to work out hard for a short burst of time so
:13:00. > :13:05.for about three to four minutes and then you have a rest, where you
:13:05. > :13:08.literally do nothing except for let your heart rate go down and walk
:13:08. > :13:13.around, because the blood will pool in your ankles, but totally rest
:13:13. > :13:18.for two minutes and then you start out again for another. It's ideal
:13:18. > :13:24.for people who don't have a lot of time? Absolutely perfect. It's a
:13:24. > :13:31.ten-minute warm-up and then you have to do the cool-down. I worked
:13:31. > :13:38.the warm-up, for ten minutes and then I was knackered. Were you? I
:13:38. > :13:45.nearly spilt my cereal. Isn't the first step watching it? No, doing
:13:45. > :13:54.it. My own workout is as vigorous. It's a bit more filling. OK. Props
:13:54. > :14:01.man, Dave, bring on the weights. What I want you to do is first of
:14:01. > :14:07.all, we have a Swiss Roll. Oh, my God. One in either hand. They are
:14:07. > :14:15.heavy. I want you to do some. really haven't done any training,
:14:15. > :14:21.have you? I don't even know about it. I'll do a lat. You keep going
:14:21. > :14:29.while we chat. I've got a battenburg. That's heavier. I've
:14:29. > :14:33.had more experience with cake, I think! If you find - That lightens
:14:33. > :14:43.them a little bit. Have a nibble. If you find a DVD too much you can
:14:43. > :14:51.do the app. There is a free app. It's free! 20 minutes. Is this your
:14:51. > :14:56.first session since Chris ma? basically, I like -- Christmas No,
:14:56. > :14:59.basically, I put on four pounds in two weeks. How does that happen?
:14:59. > :15:04.You were enjoying yourself. Four pounds, so I started back at the
:15:04. > :15:14.gym Lee days ago. I've had a session with Jackie and one with
:15:14. > :15:24.
:15:24. > :15:34.Mark. Come on, stop chatting. We'll Can you exercise using the cakes?
:15:34. > :15:35.
:15:35. > :15:40.Let me think about that. You could do it with swirly arms. That is
:15:40. > :15:50.effective. We were watching that film earlier, and you were saying
:15:50. > :15:53.
:15:53. > :16:03.you should have thought of a name. Maybe swirly arms was it. I feel
:16:03. > :16:05.
:16:05. > :16:15.like smashing these. Into my face? Please do! Let me put them down.
:16:15. > :16:15.
:16:15. > :16:25.shall we bring out the beast? my God. It is a wedding cake! At
:16:25. > :16:30.
:16:30. > :16:34.Oak, the triceps. These are awful. I worked out with Mark the other
:16:34. > :16:44.day, and I could not hug, pick up a cup of tea or write anything for
:16:44. > :16:47.
:16:47. > :16:57.two days, it was that bad. But thanks to him, I can now bootless.
:16:57. > :16:59.
:16:59. > :17:04.So Sarah's routine works as well. You can have a nibble of this now.
:17:04. > :17:09.You know what time it is? Killer whale time! Last night, we saw Mike
:17:09. > :17:17.Dilger scouring the seas, trying to track them down off the coast of
:17:17. > :17:21.Scotland. Tonight, he strikes gold. When the news was received that
:17:22. > :17:28.killer whales had been received close to our sure, we just had to
:17:28. > :17:31.check it out. We have the west coast of Scotland over there, sky
:17:31. > :17:36.over their attitude School of common dolphins joining us on our
:17:36. > :17:40.journey, looking for these killer whales. We trawled the area with
:17:40. > :17:44.little success. It is such a hard animal to find. But eventually, our
:17:44. > :17:53.network of local contacts gave us the breakthrough we needed and it
:17:53. > :17:58.was all hands on deck. Right ahead. Look at that! Oh, my word. You will
:17:58. > :18:06.never believe this. We have just spotted killer whales at the front
:18:06. > :18:13.of the boat. I think I can C3. There is a huge dorsal fin. It is
:18:13. > :18:23.absolutely huge! There are two enormous fines. They must be two
:18:23. > :18:28.
:18:28. > :18:35.males. That is sensational. In fact, there were four individuals. Whoa,
:18:35. > :18:38.look at that. To think that this pot of killer whales belongs to the
:18:38. > :18:42.West Coast community, it is thought there are nine members in the
:18:42. > :18:48.family and it is the only known family of killer whales resident
:18:48. > :18:52.around the UK coast. Killer whales in Britain are the subject of a
:18:52. > :18:55.lengthy scientific study. Of the three groups that visit our shores,
:18:55. > :18:58.the West Coast community is the only one that stays here all year
:18:58. > :19:02.round. But with just nine individuals and a home range
:19:02. > :19:07.stretching between the Outer Hebrides and Galway in the west of
:19:07. > :19:16.Ireland, to find them at all in this vast ocean area is simply
:19:16. > :19:25.astounding. The most amazing views. It's look at the size of those
:19:25. > :19:30.dorsal fins. We are only seeing a tiny proportion of the animal. But
:19:30. > :19:37.underneath, those males will be between seven and eight metres long
:19:37. > :19:40.and will weigh up to 5.5 metric tons. Sometimes called the walls of
:19:40. > :19:44.the sea, these powerful hunters need a lot of food to keep them
:19:44. > :19:49.going. In the waters around Scotland, they could be feeding on
:19:49. > :19:56.a multitude of species. Working as a pack, their diet includes
:19:56. > :20:02.everything from porpoises to seal pups, squid and fish. It doesn't
:20:02. > :20:12.get any better than that. There are two males, a female and a juvenile,
:20:12. > :20:19.all flanking. They are such social animals. They are a top hunter, but
:20:20. > :20:29.they live together, Corporate. -- co-operate. It felt like they were
:20:29. > :20:36.putting on a show just for us. Beautiful. But unbeknownst to us,
:20:36. > :20:43.below the surface, they were busy living up to their name. They are
:20:43. > :20:53.about 15 metres off the front of the boat. Our skipper had spotted
:20:53. > :20:57.
:20:57. > :21:02.something floating in the water. They are coming for it. I have just
:21:02. > :21:05.seen one of the most remarkable things in my life. They spotted a
:21:05. > :21:10.piece of meat in the water. We think it is the remains of a
:21:10. > :21:17.harbour porpoise. Right in front of my eyes, a killer whale came up and
:21:17. > :21:22.grab it. Astonishing. Did I think I would see killer whales? Maybe not.
:21:22. > :21:32.Did I think I would see them eating? Maybe 1% of a chance.
:21:32. > :21:35.
:21:35. > :21:43.Amazing. Take me home. Can't get any better than that. That is just
:21:43. > :21:47.astonishing. You said it doesn't get any better,
:21:48. > :21:53.but there is another one tomorrow. It gets even more exciting. Find
:21:53. > :21:58.out what they were doing. Do you get eaten in the third one? I don't
:21:58. > :22:02.disappear off the back of the boat like in Jaws. In the first film,
:22:02. > :22:08.you were over the moon when you saw them, and then everything became so
:22:08. > :22:15.calm. It was a lovely memory. We filmed that last July. It still
:22:16. > :22:23.gives me goose bumps. It was so beautiful. They are so graceful.
:22:23. > :22:28.am lucky to do loads of films on The One Show. Can people go and do
:22:28. > :22:37.that? Absolutely. You can get a private chartered a boat, and they
:22:37. > :22:42.have loads of people out spotting. You are armed with killer facts. In
:22:42. > :22:47.some ways, it is sad. The west coast committee consists of nine
:22:47. > :22:51.animals, five females and four males. They have not had a calf for
:22:51. > :22:54.20 years. It is thought that killer whales are one of the few animals
:22:54. > :23:00.that go through female menopause, and they might be past breeding
:23:00. > :23:04.potential. So unfortunately, in our lifetime, the West Coast community
:23:04. > :23:11.of Wales could die out. Maybe they just don't want to have kids. Maybe
:23:11. > :23:17.they just want a career. I have a question. Yesterday, there were too
:23:17. > :23:25.many sausages in the pan. Sorry to harp on about it was but did you
:23:25. > :23:34.eat them all? That was for two men? There was a cameraman and a
:23:34. > :23:44.director as well. They love their sausages. Davina was asking earlier
:23:44. > :23:44.
:23:44. > :23:50.where she could go to see Wales. have a lovely map here. I was up in
:23:50. > :23:57.the Outer Hebrides. You can see minke whales, killer whales, sperm
:23:57. > :24:02.whales or humpbacks. The minke whale is one of our smallest.
:24:02. > :24:06.Probably about 10 metres. If you move down to the Irish Sea, around
:24:07. > :24:09.the Isle of Man, you can see minke whales, killer whales, humpback,
:24:09. > :24:15.and the second largest animal in the history of the world, the fin
:24:15. > :24:20.whale. And in Pembrokeshire, fin whales, transient killer whales,
:24:20. > :24:26.those that move around a lot, and humpbacks. Osh book your trip now.
:24:26. > :24:30.Now, you have heard of big bank bonuses. We have heard of multi-
:24:30. > :24:39.billion-pound hedge funds. But it is not just hedge funds getting
:24:39. > :24:43.bigger, it is Hedges themselves. I didn't write about. -- that. It is
:24:43. > :24:52.not every day that you can spot a world record from behind the wheel
:24:52. > :24:58.on an otherwise busy A-road. On the A93 in Perthshire, Scotland,
:24:59. > :25:07.this massive beachhead looms over you, completely dominating the view.
:25:07. > :25:14.It is enormous. Let's have a look. Hedges don't come any bigger. Local
:25:14. > :25:20.land owner Sam now owns this hedge. It has been in his family for
:25:20. > :25:25.centuries. So the head is looking spectacular with its autumn foliage.
:25:25. > :25:29.How big is it? Be TVs 530 metres long and more than 30 metres high.
:25:29. > :25:33.Since 1966, it has officially been recognised by the Guinness Book of
:25:33. > :25:41.Records as the largest hedge in the world. Is that by accident or
:25:41. > :25:45.design? It was planted in 1745 by my ancestors. There are two
:25:45. > :25:52.versions as to how it came to be what it is now. One is more
:25:52. > :25:56.romantic, which is that after her husband died in 1746 during the
:25:56. > :26:01.Jacobite uprising, she allowed the trees to globe grocer to the
:26:01. > :26:05.heavens to be near her love bomb. The more likely explanation is that
:26:05. > :26:10.the hedge grow out of control as its Jacobite custodians laid low
:26:10. > :26:15.after the uprising. A hedge looks like a hedge because it has been
:26:15. > :26:21.maintained, meaning trimming, and lots of it. That is Charlie's job,
:26:21. > :26:25.and he has done it for 40 years. This must be an epic operation. How
:26:25. > :26:35.often do you trimmed the hedge? Every ten years. How long does it
:26:35. > :26:37.
:26:37. > :26:43.take? She about six weeks. What about the high bits? Hydraulic
:26:43. > :26:47.platforms, nowadays. Earlier, guys used to climate. Steeplejacks would
:26:47. > :26:57.come and climb. But now we have hydraulic equipment. The in all
:26:57. > :26:57.
:26:57. > :27:07.weather? Yes. At 100 ft, the tree will swing against the cradle,
:27:07. > :27:12.which gives you frightening moments. Want a hand? So certainly. She at
:27:12. > :27:18.50 feet, halfway up, you really get a sense of how tall the head is. It
:27:18. > :27:23.is mature now, so will not get any higher, but it is bushy. That is
:27:24. > :27:31.controlled, surprisingly, with a pair of ordinary garden shears.
:27:31. > :27:37.Clean, fresh cut. Helps stop fungal infection. Where do you cut?
:27:37. > :27:47.will see the older stumps. Take them as far back as you can
:27:47. > :27:47.
:27:47. > :27:53.possibly do it. And these are beech trees. What is their lifespan?
:27:53. > :27:57.to 300 years. So these are nearly passed it. They are a bit long in
:27:57. > :28:04.the tooth. Do you then replace them? At no. Sir once they have
:28:04. > :28:13.died, the hedge is gone. Using these to cut all of this hedge is a
:28:13. > :28:22.bit like using nail scissors to cut your lawn. I could be some time.
:28:22. > :28:29.Davina, do you do gardening? I have a greenhouse and I want to.
:28:29. > :28:33.could do fitness with the hedge clippers. But I can't get any
:28:33. > :28:43.bigger. My boyfriend is looking forward to sitting in his
:28:43. > :28:44.
:28:44. > :28:49.greenhouse. Thank you to everybody tonight. It has been lovely with
:28:49. > :28:53.Sarah for the last two days. Thank you to Davina. Gabby Logan will be