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. She has teamed up with Irish Country Living to share her kick-start six-week plan to look and feel fit and fabulous. As you tackle your final challenge this week, reflect on how far you’ve come and what’s next.

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 on 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.

    • ASK HANNAH

    Q I have enjoyed following the six-week plan but how do I stay motivated once it’s over?

    A You have done six weeks so there’s no reason why you can’t do six more. You just need to decide your next goal. That might be running your 5k faster by increasing the intensity of the intervals or even building up to a 10k gradually by replacing one of your 40-minute runs with an hour-long run once a week. The key to staying motivated is to always have a new plan in mind. Remember how far you have come and good luck.

    Why Weight Ireland is an award-winning business offering members 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. See www.why weightireland.ie or call 087-2908-700.

    Shoulder circles & squats

    Works shoulders & legs

  • • Start with your feet shoulder-width apart and your weights at your sides/resting on your outer thigh.
  • • Lower down into the squat position with your arms straight down.
  • • Slowly push back up to standing position and at the same time raise your arms (keeping your arms straight) until you are standing with your arms directly above your head, your palms facing in.
  • • Return to squat position, lowering hands at the same time to meet your thighs. Repeat the movements.

    • Tricep kickback Works the back of the arms

  • • Start with a small bend in your knees and lean forward from the waist. Bring both arms back in a pulling motion until they are pinned at your side like a chicken.
  • • Push the weights back behind you by extending your arms until they are straight.
  • • Keeping your elbows pinned to your side, bend your elbows again to starting position and repeat.

    • Curl and extend Works upper and lower tummy

  • • Start by lying on your back with your palms face down on the ground.
  • • With your knees together and bent, slowly rock your knees towards your head and then slowly extend them until they are straight and a few inches off the floor.
  • • Repeat by curling the legs back in towards your head and extending again. Continue to repeat the movements.

    • Squat with calf raise Works the legs

  • • Keep your feet hip-width apart (feet directly below/in line with your hip bones.)
  • • Slowly lower down, pushing your bottom behind as if sitting into a chair.
  • • As you push back up to a standing position, continue to rise until you are on your tiptoes.
  • • Return your heels back to the ground and repeat movements.

    • READER UPDATE

    Over the last six weeks, three Irish Country Living readers have been sharing their fitness experiences online at www.farmersjournal.ie/country-living. We will be revealing the results in a makeover very soon, but here is a snapshot of their success so far.

    Mary Coen

    Age: 56

    Start weight: 12st 13 1/2 lb

    Goal: To lose a stone and take part in a charity fitness event

    Biggest challenge: Counting calories and cutting back on things like bread and sweet treats. You have to be very organised to stick to a food plan.

    Biggest achievement: Fitness. Last night I ran one and a half miles from the village to home, which I could never have done before, and I’ve also started a class in deep water exercises for toning.

    Overall: I’m feeling much healthier and my clothes are fitting better. The experience has really been a big plus for me and I intend to continue after the plan ends.

    Majella Thompson

    Age: 40

    Start weight: 12st 5 1/2 lbs

    Goal: Body confidence and me time.

    Biggest challenge: The biggest challenge was – and still is – to get free time away from the children to work out.

    Biggest achievement: To be capable of running 60% of the 5k. I now complete a local 5k block in 45 minutes; I used to walk this in an hour.

    Overall: I’m feeling revitalised and eating healthy meals while watching calories. I’m glad of the six-week push start to a healthier me.

    Catherine-Anne Malone

    Age: 27

    Start weight: 16st 3 1/2 lbs

    Goal: To feel fabulous for her graduation in September.

    Biggest challenge: Cutting out sweet treats, getting into the routine of the fitness plans and to keep going after having a hard day.

    Biggest achievement: Going from being out of breath during the workout to doing it quicker and easily in my stride. I now look forward to walking and exercise with my daughter.

    Overall: I feel I have changed unhealthy habits and finally have the motivation to keep going to achieve my fitness goals for a happier and healthier future.

    COUCH TO 5K

    Continue increasing running intervals by one to two minutes each week, keeping walking intervals to a minimum (one to two mins.)