Irish Country Living has teamed up with Hannah Nolan of Why Weight Ireland for a six-week Fit & Fabulous plan to get you up and running this summer and tone your body from top to toe.
Hannah (33) set up Why Weight Ireland after shedding almost eight stone – and running her first marathon in just three hours and 33 minutes.
However, the mother-of-two believes there is no such thing as a “quick fix” and the key to achieving real results is to take it slow, but steady.
She has designed this six-week plan as a kick-start for readers who are stuck in a rut, and she insists that you do not need to be “sporty” to take part.
“I was not sporty,” says Hannah, who was 16 stone 2lbs and a size 20-22 when she embarked on her own fitness journey.
“I used to watch people running and think: ‘Why would you ever do that? You’re nuts.’
“But if you do it slowly enough, you become good at it. It’s when you rush into it and do too much too soon that you feel like a failure.
“Like anything, it takes time, it takes practice.”
There are two parts to the plan. The first is a couch to 5k running programme, which mixes walking with running intervals, building gradually over the six weeks.
Hannah knows many people find running intimidating, but pacing yourself is the key.
“The biggest mistake people make is just going off too fast – they feel sick after 30 seconds and they never want to do it again,” she says.
“So, what I say is walk as fast as you possibly can and then pick up your feet into a jog the same speed as your walking pace and you should still be able to talk. Then, if you want to go a tiny bit faster, build up from there.
“If you’re talking, it means you’re getting enough oxygen into your body. If you’re not talking, it means that you’re not, which means you’re going too fast.”
The second part of the programme involves a series of toning exercises, each targeting a different part of your body, such as the legs, tummy, arms etc. There is no need for fancy weight equipment – water bottles or tins of beans will do the job.
“The toning exercises not only make you feel better about the way you look because your body is more toned, but also help to strengthen your body and your joints,” says Hannah.
“If you don’t do any strengthening exercises then you’re going to get injured and then you can’t exercise at all.”
Hannah set up the award-winning Why Weight Ireland in 2012, which offers members tailor-made exercise plans, online workout videos, food diaries and more. She also has a studio in Tinahely, Co Wicklow, for personal training and a range of exercise classes.
However, the Fit4Life ambassador emphasises that she is just a “normal mother” – and if she can do it, you can too.
“Getting fit is more of a marathon than a sprint,” she says.
“Everybody has a different level of fitness, so take it at your pace and measure your own progress from your starting point. The most important thing is don’t give up.
“It can be frustrating and difficult to begin with, but we all have to start somewhere and it does get easier, so stick with it.”
For further information about Hannah’s story or Why Weight Ireland, read more here or call 087-2908-700.
MEET THE READERS
Over the next six weeks, three readers will share their experiences of the plan online at www.farmersjournal.ie/countryliving before a fabulous makeover at the end.
Name: Catherine-Anne Malone
Age: 27
Weight: 16st 3 1/2 lbs
Goal: To feel fabulous for her graduation in September
Catherine-Anne lives on her family farm in Ballyhale, Co Kilkenny. As a single mum to daughter Shauna (18 months) and having recently completed a special needs assistant course, she has her hands full and turns to food when stressed.
“The course was so intense and often I could be up until 4am in the morning doing an assignment, and up again at 7am,” she says.
Catherine-Anne loves to walk in the evening and also swims, but would like to learn some exercises to tone her upper arms and legs that she can do from home. Restoring confidence is also her aim.
“I love fashion and dressing my daughter up in lovely clothes, but I would love to be able to buy nice clothes for myself too,” she says. “I have my graduation in September and would love to look and feel great. I want to make a big change for a more positive and healthy future. I’m ready for action.”
Name: Majella Thompson
Age: 40
Weight: 12st 5 1/2 lbs
Goal: Body confidence and me time
Majella lives in Wolfhill, Co Laois, with her husband Don, step-children James (13) and Bríd (12) and daughters Katie-May (five), Eleanor (three) and Freya (one).
Having previously worked in banking, Majella is at home full-time with her family, but struggles to find “me time” for exercise.
“I can’t get out for a walk for even an hour as my husband mightn’t be home from work until 7pm and I’m starting the bedtime routine then. Once the girls go to bed, to relax I make a cuppa and the natural thing is to go to the press for the treats,” she says, explaining that while she cooks healthy meals for her family, biscuits and crisps are a constant temptation at night.
She is also conscious of the effects that three C-sections have had on her tummy area and finds it difficult to buy clothes that suit her shape.
However, Majella is looking forward to establishing a fitness routine she can maintain with the demands of family life, and hopefully work towards running in a charity 5k or 10k event.
To feel more confident, however, is her ultimate aim.
“Body confidence isn’t about convincing yourself you look amazing. It’s about being comfortable in your own skin and with who you are. That’s what I want to teach my children,” she says.
Name: Mary Coen
Age: 56
Weight: 12st 13 1/2 lb
Goal: To lose a stone and take part in a charity fitness event
As a former public servant and mother of four on a farm, Mary Coen always found it hard to make time for exercise, but feels it’s time to take charge of her future.
“My mother died from breast cancer at 65, so I would hope to get a better lash at life, especially when my family have so much to offer,” she says.
Mary lives in Hollymount, Co Mayo, with her husband Liam, where they keep a suckler herd as well as a pedigree Texel flock. Their eldest daughter Sharon is a pharmacist, Andrea is an engineer, David works with Teagasc and Stephen is studying ag science and is a member of the Mayo football squad.
Mary would love to lose a stone and take part in a local running event after completing the programme.
“Most of these activities are fundraisers for great causes and I would like to give something back to my area that has given me so much,” she says.
“Being 56 years seems harder but I would hope with the inspiration from Hannah, I would be a good candidate to partake in her programme.”
How does it work?
Hannah Nolan takes you through the first week of her summer workout
COUCH TO 5K
Week 1: Run for one minute at a gentle pace, followed by a recovery walk of one minute. Repeat these intervals for 40 minutes, three times a week. Remember to warm up/cool down with a five-minute brisk walk before/after.
Your plan is set out over four to six days, which leaves you one to three days of rest. These can be done in any order throughout the week. Ideally, you should complete toning exercises a minimum of twice per week and a small amount of cardiovascular exercise more regularly if possible. If you do not wish to run, you can still use the six-week running plan, but instead incorporate power-walking sections into your walks instead of the jogging sections – this will offer a variety in intensity.
• Day one: Walk/run plan for 40 minutes. Toning (two to three reps of 20 each).• Day two: Walk/run plan for 40 minutes.• Day three: Brisk walk 30 minutes. Toning (two to three reps of 20 each).• Day four: One hour cardio of your choice, eg walking, running, swimming, cycling etc.• Day five: Walk/run plan for 40 minutes. Toning (two to three reps of 20 each).• Day six (optional): Walk/run plan for 40 minutes. Toning (two to three reps of 20 each).• Day seven (optional): Brisk walk 30 minutes plus toning (or 45 minutes without toning). Toning (two to three reps of 20 each).. Toning Exercises
Remember:1. If you do not have small dumbbells, you can use water bottles.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.Squat
Works legs and bum
• 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, keeping your shoulders upright; the position would be the same as if you were backing into a chair with a cup of tea – your bottom reversing into the chair and shoulders upright so you don’t spill the tea.• Breathing out, push back up to standing position and repeat.Shoulder press
• Start with your weights sitting at shoulder height.• 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 repeat.Bicep Curl
Works the front of the arms
• Start with your elbows tucked into your sides, bent at the elbow so that your weights are at shoulder height.• Straighten your arms, lowering your weights down towards your thighs (at the same time, or alternating between arms as pictured).• Bring the weights back up to starting position and repeat.Bench Press
Works the chest
• Start by lying flat on your back (on a bench, fitness ball or even a mat on the floor) and hold your weights at your chest.• 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 to the starting position and repeat.Tummy crunch
Works the tummy
• Start by lying flat on your back with your feet flat on the floor. Put your fingertips together and take them straight behind your head until they are laid flat on the floor.• Breathe out as you slowly bring your arms forward towards your knees and lightly tap your thighs. The movement only needs to be small – keeping your lower back on the ground.• Once you have tapped your thighs, slowly bring your hands back behind your head as your shoulders return to the ground. Then repeat.
Irish Country Living has teamed up with Hannah Nolan of Why Weight Ireland for a six-week Fit & Fabulous plan to get you up and running this summer and tone your body from top to toe.
Hannah (33) set up Why Weight Ireland after shedding almost eight stone – and running her first marathon in just three hours and 33 minutes.
However, the mother-of-two believes there is no such thing as a “quick fix” and the key to achieving real results is to take it slow, but steady.
She has designed this six-week plan as a kick-start for readers who are stuck in a rut, and she insists that you do not need to be “sporty” to take part.
“I was not sporty,” says Hannah, who was 16 stone 2lbs and a size 20-22 when she embarked on her own fitness journey.
“I used to watch people running and think: ‘Why would you ever do that? You’re nuts.’
“But if you do it slowly enough, you become good at it. It’s when you rush into it and do too much too soon that you feel like a failure.
“Like anything, it takes time, it takes practice.”
There are two parts to the plan. The first is a couch to 5k running programme, which mixes walking with running intervals, building gradually over the six weeks.
Hannah knows many people find running intimidating, but pacing yourself is the key.
“The biggest mistake people make is just going off too fast – they feel sick after 30 seconds and they never want to do it again,” she says.
“So, what I say is walk as fast as you possibly can and then pick up your feet into a jog the same speed as your walking pace and you should still be able to talk. Then, if you want to go a tiny bit faster, build up from there.
“If you’re talking, it means you’re getting enough oxygen into your body. If you’re not talking, it means that you’re not, which means you’re going too fast.”
The second part of the programme involves a series of toning exercises, each targeting a different part of your body, such as the legs, tummy, arms etc. There is no need for fancy weight equipment – water bottles or tins of beans will do the job.
“The toning exercises not only make you feel better about the way you look because your body is more toned, but also help to strengthen your body and your joints,” says Hannah.
“If you don’t do any strengthening exercises then you’re going to get injured and then you can’t exercise at all.”
Hannah set up the award-winning Why Weight Ireland in 2012, which offers members tailor-made exercise plans, online workout videos, food diaries and more. She also has a studio in Tinahely, Co Wicklow, for personal training and a range of exercise classes.
However, the Fit4Life ambassador emphasises that she is just a “normal mother” – and if she can do it, you can too.
“Getting fit is more of a marathon than a sprint,” she says.
“Everybody has a different level of fitness, so take it at your pace and measure your own progress from your starting point. The most important thing is don’t give up.
“It can be frustrating and difficult to begin with, but we all have to start somewhere and it does get easier, so stick with it.”
For further information about Hannah’s story or Why Weight Ireland, read more here or call 087-2908-700.
MEET THE READERS
Over the next six weeks, three readers will share their experiences of the plan online at www.farmersjournal.ie/countryliving before a fabulous makeover at the end.
Name: Catherine-Anne Malone
Age: 27
Weight: 16st 3 1/2 lbs
Goal: To feel fabulous for her graduation in September
Catherine-Anne lives on her family farm in Ballyhale, Co Kilkenny. As a single mum to daughter Shauna (18 months) and having recently completed a special needs assistant course, she has her hands full and turns to food when stressed.
“The course was so intense and often I could be up until 4am in the morning doing an assignment, and up again at 7am,” she says.
Catherine-Anne loves to walk in the evening and also swims, but would like to learn some exercises to tone her upper arms and legs that she can do from home. Restoring confidence is also her aim.
“I love fashion and dressing my daughter up in lovely clothes, but I would love to be able to buy nice clothes for myself too,” she says. “I have my graduation in September and would love to look and feel great. I want to make a big change for a more positive and healthy future. I’m ready for action.”
Name: Majella Thompson
Age: 40
Weight: 12st 5 1/2 lbs
Goal: Body confidence and me time
Majella lives in Wolfhill, Co Laois, with her husband Don, step-children James (13) and Bríd (12) and daughters Katie-May (five), Eleanor (three) and Freya (one).
Having previously worked in banking, Majella is at home full-time with her family, but struggles to find “me time” for exercise.
“I can’t get out for a walk for even an hour as my husband mightn’t be home from work until 7pm and I’m starting the bedtime routine then. Once the girls go to bed, to relax I make a cuppa and the natural thing is to go to the press for the treats,” she says, explaining that while she cooks healthy meals for her family, biscuits and crisps are a constant temptation at night.
She is also conscious of the effects that three C-sections have had on her tummy area and finds it difficult to buy clothes that suit her shape.
However, Majella is looking forward to establishing a fitness routine she can maintain with the demands of family life, and hopefully work towards running in a charity 5k or 10k event.
To feel more confident, however, is her ultimate aim.
“Body confidence isn’t about convincing yourself you look amazing. It’s about being comfortable in your own skin and with who you are. That’s what I want to teach my children,” she says.
Name: Mary Coen
Age: 56
Weight: 12st 13 1/2 lb
Goal: To lose a stone and take part in a charity fitness event
As a former public servant and mother of four on a farm, Mary Coen always found it hard to make time for exercise, but feels it’s time to take charge of her future.
“My mother died from breast cancer at 65, so I would hope to get a better lash at life, especially when my family have so much to offer,” she says.
Mary lives in Hollymount, Co Mayo, with her husband Liam, where they keep a suckler herd as well as a pedigree Texel flock. Their eldest daughter Sharon is a pharmacist, Andrea is an engineer, David works with Teagasc and Stephen is studying ag science and is a member of the Mayo football squad.
Mary would love to lose a stone and take part in a local running event after completing the programme.
“Most of these activities are fundraisers for great causes and I would like to give something back to my area that has given me so much,” she says.
“Being 56 years seems harder but I would hope with the inspiration from Hannah, I would be a good candidate to partake in her programme.”
How does it work?
Hannah Nolan takes you through the first week of her summer workout
COUCH TO 5K
Week 1: Run for one minute at a gentle pace, followed by a recovery walk of one minute. Repeat these intervals for 40 minutes, three times a week. Remember to warm up/cool down with a five-minute brisk walk before/after.
Your plan is set out over four to six days, which leaves you one to three days of rest. These can be done in any order throughout the week. Ideally, you should complete toning exercises a minimum of twice per week and a small amount of cardiovascular exercise more regularly if possible. If you do not wish to run, you can still use the six-week running plan, but instead incorporate power-walking sections into your walks instead of the jogging sections – this will offer a variety in intensity.
• Day one: Walk/run plan for 40 minutes. Toning (two to three reps of 20 each).• Day two: Walk/run plan for 40 minutes.• Day three: Brisk walk 30 minutes. Toning (two to three reps of 20 each).• Day four: One hour cardio of your choice, eg walking, running, swimming, cycling etc.• Day five: Walk/run plan for 40 minutes. Toning (two to three reps of 20 each).• Day six (optional): Walk/run plan for 40 minutes. Toning (two to three reps of 20 each).• Day seven (optional): Brisk walk 30 minutes plus toning (or 45 minutes without toning). Toning (two to three reps of 20 each).. Toning Exercises
Remember:1. If you do not have small dumbbells, you can use water bottles.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.Squat
Works legs and bum
• 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, keeping your shoulders upright; the position would be the same as if you were backing into a chair with a cup of tea – your bottom reversing into the chair and shoulders upright so you don’t spill the tea.• Breathing out, push back up to standing position and repeat.Shoulder press
• Start with your weights sitting at shoulder height.• 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 repeat.Bicep Curl
Works the front of the arms
• Start with your elbows tucked into your sides, bent at the elbow so that your weights are at shoulder height.• Straighten your arms, lowering your weights down towards your thighs (at the same time, or alternating between arms as pictured).• Bring the weights back up to starting position and repeat.Bench Press
Works the chest
• Start by lying flat on your back (on a bench, fitness ball or even a mat on the floor) and hold your weights at your chest.• 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 to the starting position and repeat.Tummy crunch
Works the tummy
• Start by lying flat on your back with your feet flat on the floor. Put your fingertips together and take them straight behind your head until they are laid flat on the floor.• Breathe out as you slowly bring your arms forward towards your knees and lightly tap your thighs. The movement only needs to be small – keeping your lower back on the ground.• Once you have tapped your thighs, slowly bring your hands back behind your head as your shoulders return to the ground. Then repeat. 
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