Having lost almost eight stone, Wicklow mother-of-two Hannah Nolan knows what it’s like to struggle to get fit – and how to succeed. That’s why she has teamed up with Irish Country Living to share her kick-start six-week plan to look and feel fit and fabulous. Now we have passed the halfway point, let’s see what we can achieve this week.
Toning exercises
Remember:
1. If you do not have small dumbbells, you can use water bottles instead.2. All of the exercises are repeated 15 to 20 times before moving to the next exercise.3. Once you have finished all of the exercises, complete them again in the same manner, two to three times for maximum toning benefit.Why Weight Ireland is an award-winning business offering members a tailor-made fitness plans, online workout videos, food diaries and more, with a studio in Tinahely, Co Wicklow, for personal training and a range of exercise classes. Visit www.whyweightireland.ie" target="_blank">www.whyweightireland.ie or call 087-2908-700.
Shoulder press
Works shoulders/front of arms
• Start with your weights at shoulder height, with your hands turned in, in front of your face.• Breathe out as you push the weights straight up into the air until your arms are extended.• Breathe in as you slowly return your weights back to the starting position and then repeat the exercise.Squat with leg raise Works legs and hips
• Start with your feet about shoulder-width apart, toes pointing forward, directly in front of your heels (feet straight).• Slowly bend your knees and lower your body down into the squat position.• As you move back to a standing position, raise one leg to the side, keeping your knee straight. Return your leg to the ground as you move down once again into the squat position and repeat. Repeat with the other leg.Box press up Works chest and back of arms
• Start on your hands and knees, with your hands directly below your shoulders and your knees directly in line with your hips.• Slowly bend your elbows and lower yourself towards the ground (nose to ground).• Breathe out as you push back up to the starting position and then repeat.leg flutters
Works lower tummy
• Lying flat on your back with your legs out straight, place your arms out straight, slightly underneath the sides of your hips, with your palms flat on the floor.• Lift your legs so that they are about six inches off the floor and keep your knees straight.• Move your legs up and down in small movements, then repeat.COUCH TO 5K
Week five: Run five minutes, followed by a brisk recovery walk for two minutes. Repeat these intervals for a total of 40 minutes, three times a week. Remember to warm up/cool down with a brisk five-minute walk before and after.
Q&A ASK HANNAH
Q I enjoy exercise, but I have a sweet tooth. Can you suggest some treats to try and still stay on the straight and narrow?
A Exercise is a fantastic way to improve your fitness and tone your body – but if you want to reduce your body fat, then getting the nutrition right is key to seeing the changes in your body.
You cannot out-train a bad diet, so making a few small changes to your food can make a huge difference to the results you see in your body. However, I like chocolate too, so if I want a treat I have a Curly Wurly because they are nice and low in calories. And if you put it in the freezer it takes ages to eat. I also like to stew an apple in the microwave or in a pan with a little sweetener. It tastes like apple pie, but without the calories.
Having lost almost eight stone, Wicklow mother-of-two Hannah Nolan knows what it’s like to struggle to get fit – and how to succeed. That’s why she has teamed up with Irish Country Living to share her kick-start six-week plan to look and feel fit and fabulous. Now we have passed the halfway point, let’s see what we can achieve this week.
Toning exercises
Remember:
1. If you do not have small dumbbells, you can use water bottles instead.2. All of the exercises are repeated 15 to 20 times before moving to the next exercise.3. Once you have finished all of the exercises, complete them again in the same manner, two to three times for maximum toning benefit.Why Weight Ireland is an award-winning business offering members a tailor-made fitness plans, online workout videos, food diaries and more, with a studio in Tinahely, Co Wicklow, for personal training and a range of exercise classes. Visit www.whyweightireland.ie" target="_blank">www.whyweightireland.ie or call 087-2908-700.
Shoulder press
Works shoulders/front of arms
• Start with your weights at shoulder height, with your hands turned in, in front of your face.• Breathe out as you push the weights straight up into the air until your arms are extended.• Breathe in as you slowly return your weights back to the starting position and then repeat the exercise.Squat with leg raise Works legs and hips
• Start with your feet about shoulder-width apart, toes pointing forward, directly in front of your heels (feet straight).• Slowly bend your knees and lower your body down into the squat position.• As you move back to a standing position, raise one leg to the side, keeping your knee straight. Return your leg to the ground as you move down once again into the squat position and repeat. Repeat with the other leg.Box press up Works chest and back of arms
• Start on your hands and knees, with your hands directly below your shoulders and your knees directly in line with your hips.• Slowly bend your elbows and lower yourself towards the ground (nose to ground).• Breathe out as you push back up to the starting position and then repeat.leg flutters
Works lower tummy
• Lying flat on your back with your legs out straight, place your arms out straight, slightly underneath the sides of your hips, with your palms flat on the floor.• Lift your legs so that they are about six inches off the floor and keep your knees straight.• Move your legs up and down in small movements, then repeat.COUCH TO 5K
Week five: Run five minutes, followed by a brisk recovery walk for two minutes. Repeat these intervals for a total of 40 minutes, three times a week. Remember to warm up/cool down with a brisk five-minute walk before and after.
Q&A ASK HANNAH
Q I enjoy exercise, but I have a sweet tooth. Can you suggest some treats to try and still stay on the straight and narrow?
A Exercise is a fantastic way to improve your fitness and tone your body – but if you want to reduce your body fat, then getting the nutrition right is key to seeing the changes in your body.
You cannot out-train a bad diet, so making a few small changes to your food can make a huge difference to the results you see in your body. However, I like chocolate too, so if I want a treat I have a Curly Wurly because they are nice and low in calories. And if you put it in the freezer it takes ages to eat. I also like to stew an apple in the microwave or in a pan with a little sweetener. It tastes like apple pie, but without the calories.
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