The Programme, week 6: Jo Nisbett

Jo: Twice this week I have been out jogging with a work colleague during our lunch break. It has been helpful to encourage each other and I have felt very proud of myself.

Jo: Twice this week I have been out jogging with a work colleague during our lunch break. It has been helpful to encourage each other and I have felt very proud of myself. I have also done morning runs on an empty stomach, which has been fine; once I get over the initial mental barrier I feel that I could chug along forever. Where I live and work is very hilly and I can't quite run up them yet, but my confidence is returning. I have more stamina now and I can feel new muscles - my legs are beginning to look more shapely. I?ve conquered my sugar craving and bought some dark chocolate; you don?t have to eat very much of it to be satisfied.

Matt Lovell, nutritionist: Jo is achieving a successful balance of staying nutritionally strict for a few consecutive days, watching the carbohydrates carefully, followed by a few days relaxing the reins and enjoying some more energy-dense carbohydrates. They are having more hot food in the evenings, but avoiding all starchy carbohydrates after lunch, especially pasta, is a firm rule because these are full of energy and have the greatest potential to disrupt blood-sugar levels.

Neal Chamberlain, trainer: Jo is really in full flow now and her fitness is improving every week. She is obviously leaner. She also has a jogging partner now which is a workout aid I would recommend for anybody. Not only do you encourage each other but you don?t just let yourself down by not turning up.

Exercises

Aerobic - three times a week
Jog or step aerobics: 20min

Strength - twice a week
Press-ups, from knees: 2x12
Back row: 2x12
Lateral raises: 2x12
Squats with gym ball against wall: 2x15
Lunges: 2x15

Flexibility - every day
Hamstring stretch: 30sec hold
Gluteal stretch: 30sec hold
Quad stretch: 30sec hold
Calf stretch: 30sec hold
Back stretch: 30sec hold

Core - twice a week
The plank on knees: 2x1min hold
Crunches on gym ball: 2x12
Reverse curls: 2x15
Hip raises: 2x15