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:
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 the Why Weight Ireland website or call 087-2908-700.
To find out how our three readers are getting on with the Fit & Fabulous programme, visit our blog at www.farmersjournal.ie/country-living
COUCH TO 5K
Week four: Run for four minutes, followed by a recovery walk at a brisk pace 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
Q&A ASK HANNAH
QIs there anything I can do for bladder control when exercising?
ABladder control issues during exercise are extremely common, but seldom discussed.
For long-term improvements, you can incorporate pelvic floor exercises to help improve your control, but for many women stress incontinence will still be an issue during high-intensity exercise.
Don’t let this put you off. When exercising, pre-plan to ensure you are equipped with a pad, or try a great product like the EVB Sports' shorts, which I had the pleasure to review myself. They have been specially designed to prevent leakage altogether by lifting up the bladder and relieving pressure.
They also have a gusset incorporated into the shorts, so if there are any small leaks then you are still covered. Visit EVB Sports' website to check them out.
Side bicep curl
Works the front of the arms
Squat & shoulder press
Works the shoulders & legs
Tricep extension
Works the back of the arms
Bicycle legs
Works the tummy