The Programme, week 3: Jo Nisbett

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The Independent Online

Jo: I haven't eaten carbohydrates for a week. I thought it'd be horrendous, but I now feel less lethargic.

Jo: I haven't eaten carbohydrates for a week. I thought it'd be horrendous, but I now feel less lethargic. My energy levels are a bit wobbly but I haven't felt ill or tired. I've been very disciplined – I now keep a two-litre bottle of water on my desk and sip throughout the day. I feel more cleansed and my skin looks brighter. I've done my three cardio sessions and even started jogging. I have to do the other exercise in front of the TV when Theo, our son, has gone to bed – I don't want to miss EastEnders.

Matt Lovell, nutritionist: Jo's doing well. She began a strict 14 days where she's concentrating hard on eating few carbohydrates, concentrating on good quality sources of protein and plenty of above-the-ground veggies and salad. Her day starts with a couple of scrambled or poached eggs, if she snacks she has cottage cheese and crudités. Lunch is home-made stir-fry and marinated tofu, with lean ham, humous and vegetables for dinner. Generally, she feels light and trim.

Neal Chamberlain, trainer: Jo continues to shows excellent progress. As well as getting out for her three brisk walks, she has also managed a 40-minute session of jogging and walking during which her heart rate reached 170bpm. This is probably at least 80 per cent of her maximum heart rate – training at a high level such as this is more likely to bring about faster aerobic improvement. But Jo would benefit from doing her strength exercises more frequently.

Exercises

Aerobic – three times a week
Jog or step aerobics 20min

Strength – twice a week
Press-ups 2x12, from knees
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

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