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Rosemary Conley CBE
Hello <<First Name>>  

When I was 18 years old I heard about a Good Grooming Course at night school locally and decided to enrol. I had no idea what to expect but it was truly an enlightening experience. I was inspired by the lady running the course who was an ex-model, Kathy Parker, who was tall, slim, and of course elegant, and I was hungry to learn how to make the most of myself. Up to that point I hadn’t a clue!

We learned about make-up, colours and fashion styles to suit us as an individual. It all made such sense and as well as being fascinating, it gave me confidence and transformed me from being an insecure teenager into a young woman who began believing in herself. In short, that course changed my life.

Over time I did more training so that when I had my own magazine from 1996, I seemed to fall into the role of fashion stylist for our photo sessions for successful slimmers from our classes. As soon as I met them, I could see whether they were Heart, Apple or Pear shaped and plus what colours I thought would best suit them. Thankfully, they seemed to love how I dressed them.

Their biggest problem was their fear of wearing anything other than black as that was the colour they had worn when they were overweight. When I dressed them in bright colours and fitted styles, they couldn’t believe how great they looked! It was only then that they realised how far they had come and how beautiful they looked. Those days were SO rewarding for everyone concerned.

When we were planning to start a new health and wellbeing website, I decided I would pass on some of that knowledge and experience and this week we have launched four new videos to help you make flattering choices to suit your body shape. You will find How to dress a Heart-shaped figure, How to dress an Apple-shaped figure, How to dress a Pear-shaped figure, and How to Camouflage on the Ageing Well - Dress for your Body Shape page of the website. I hope you find them useful.

Testing your Fitness

When Mary Morris created the highly effective progressive Immunity Boosting Workout as part of our book, The 28-Day Immunity Plan, she also included a scientifically approved Fitness Test for the over 60s. Recently Mary and I recorded a video demonstrating how to undertake these various tests which is now available to view.

We thought it would be a great idea if, over the next five weeks, Mary created a programme of Fitness Challenges focussing on helping you to improve your test results, whatever they might be. Mary will be focussing on one area of strength and fitness and one test each week.

Mary's Weekly Challenge


We ask the question because we all go about our daily lives managing to do what we know we can manage.  But what if we are gradually losing strength and stamina to such a degree that we are becoming less fit and more frail year on year? Well, here is the solution, because we have the method by which you can test exactly where you are on the fitness scale according to your age.  These tests are designed for those aged 60 years up to 90 (but don't be put off having a go if you are younger) and the levels are clearly set out on the chart below for you to find out exactly how you measure up.  How to do each test is also now available for you to watch on the website.


We focussed on your legs last week when we referred to your 'big engines' and how hugely important they are for you in remaining active and independent.  Well, now you can test where you are on the scale according to your age and either pat yourself on the back because you are high up the range or realise that you need to do more to improve.  This week’s test is 'Fitness Test 1 - Sit to Stand' and features in The 28-Day Immunity Plan exercise programme.  It is the best predictor for strength in the lower body according to your age.

* Safety Point: This test is particularly hard for anyone with knee problems, especially before or after knee surgery and should be treated with caution.


1.      Find a Buddy
For this week’s challenge you will need to have a helping hand (a buddy!) to time you. Ideally someone who would like to do the test with you to add a bit of friendly competition!

2.      Test your Strength
At the start of the week set a time and place to take the 30-second test. Before you begin watch the first test on the DIY Fitness Test video or refer to p269 in The 28-Day Immunity Plan book to see what you have to do. Then do Fitness Test 1 - Sit to Stand and see how many repetitions you can do in 30 seconds. Record your result in a notebook or on the chart at the back of the book and date it.

3.      Select your Workout
Next, pick the workout from The 28-Day Immunity Plan - Exercises (weeks 1-4) that is sufficiently challenging for you and try to repeat that workout three times throughout the week.

4.      Focus on Lower Body Strength
Keep repeating the exercise from the Sit to Stand test.  There is absolutely no doubt that if you practice this test daily over a whole week you will manage more repetitions by the end of the week.

5.      Keep Walking
Don’t forget to go for your 30-minute walk every day, trying to include some inclines if you can. This is brilliant for strengthening your lower body too.

6.      Test Yourself Again!
Ideally at the same time the following week, get together with your buddy again to repeat Fitness Test 1 - Sit to Stand and see if you can increase your number of repetitions. Note down your result and compare! 

Here are the standard norms for the number of repetitions you are able to do in 30 seconds depending on your age and fitness.

Age Group 60+ Female 60+
Excellent 17+ 19+ 15+ 17+ 14+ 15+ 11+ 12+
Above Average 16 17 14 16 12 13 9 11
Average 14 16 12 14 11 12 7 9
Below Average 12 14 11 12 9 10 5 8
Needs Practice 10 12 9 10 7 8 3 6
Recipe of the Week

This recipe features in our Low Fat Vegetarian Recipes book and is a wholesome hearty soup which couldn’t be easier to make. It is the perfect ‘store-cupboard' solution that can be used as a tasty soup for lunch or a satisfying main course and it will keep up to five days in a refrigerator.

Chilli Bean Soup

Serves 4
Per serving 136 calories 2.7g fat
Prep time 10 mins
Cooking time 25 minutes


1 red onion finely chopped
1 small red chilli, deseeding and finely sliced
1 x 200g can chickpeas, drained and rinsed
1 x 200g can red kidney beans, drained and rinsed
1 x 400g can chopped tomatoes
600ml/1 pint vegetable stock
1 tablespoon tomato purée
2 teaspoons chopped fresh oregano (or 1 teaspoon dried)
Freshly ground black pepper

1.      Preheat a non-stick wok or frying pan and spray with Frylight Rapeseed oil. Dry fry the red onion and chilli for 4-5 minutes on a low heat.

2.      Transfer to a saucepan and add the remaining ingredients. Simmer gently for 20 minutes. Season to taste with freshly ground black pepper before serving.

For more recipes click here to visit the website

Did you know...

Within The 28-Day Immunity Plan vegetables and salad are unlimited because they are relatively low in calories.  Here are some of the best choices:

Per 115g serving:

Carrots are 35 calories

Asparagus is only 29 calories

Leeks are only 25 calories

Peppers are just 12 calories

Celery is only 8 calories

Look out for next week's newsletter when I will be talking about shoe styles that are the most flattering for your legs and which shoes are the most comfortable, and there will be more recipe videos coming up soon.

Have a wonderful week and enjoy the sunshine.

With love and best wishes,
Rosemary Conley CBE DL


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