The Programme, week 5: Jo Nisbett

Jo: I have found the nutrition side of things quite difficult and I've been craving sugar. But I am very aware of when I eat inappropriately. Matt understands and suggested good-quality chocolate with high levels of cocoa rather than something sugary. I feel very different and my body is changing; overall, I am still motivated. This week the exercise has really fallen into place and I even went jogging with a work colleague, something I wouldn't have done a few weeks ago.

Matt Lovell, nutritionist: This is the hardest time to stick to a diet because the novelty wears thin. Luckily the rules can be bent if you've an active lifestyle. Jo now completes two additional weekly runs. After these runs "naughty" carbohydrates can be consumed without gaining fat. The best time for these runs is first thing in the morning. Afterwards a great breakfast is oats, maple syrup, a banana and nuts and seeds with soya milk. The mix of fast- and slow-release carbohydrates supplies immediate, long-term energy.

Neal Chamberlain, trainer: Jo is still jogging and maintaining her levels of activity very well, in fact she is really starting to enjoy herself during her workouts. Instead of the workouts being something she has to fit in during her week they are now part of her lifestyle, which is ultimately what anyone should be aiming for when beginning an exercise programme. Hopefully the change in activity levels is here to stay.

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