Make sure you have enabled picture downloads      View this email in your browser


It was this time last year that Mary and I were invited to work with Leicestershire Police to help their officers and staff become fitter and healthier, and in the Spring and Autumn of 2021 we held our first Wellness Team Challenges based on The 28-Day Immunity Planthe book we had written together in 2020. The results were remarkable and everyone was delighted.

In January this year Mary and I were excited about the launch of  Team 3. Having met them online in the New Year, we caught up with them again after two weeks, then a couple of weeks later, we met up online again for the final results. Their weight losses and increased fitness levels were amazing.

Whilst all the figures haven’t been analysed and collected yet by the amazing Leicestershire Police Wellness Support Team with whom we have been working, I thought I would share with you just a taster of Team 3’s encouraging results and comments:

Jane lost 10lb in the 28 days and was so proud of herself for stopping snacking and exercising much, much more. And the metaphorical ‘icing on the cake’ was that she had shed enough inches for her to be able to easily slip into her old jeans!

Anna was worried about coping with her busy social life but going on The 28-Day Immunity Plan had taught her how to ‘manage’ the temptations presented by dining out. She also volunteered to be the designated driver so she had the perfect excuse not to drink. I think her 10lb weight loss was a just reward for her remarkable efforts and determination.

Simon lost an impressive 17½ lbs plus a couple of inches off both his waist and hips by exercising regularly and following the eating plan, but his greatest transformation was in his Wellness Score. I asked him after the second week how he would have marked himself at the start and he told us it was 3/10. By the end of week four, he said his Wellness Score was 8 or 9/10!

Sarah followed Mary’s advice of going for her 30-minute daily walk before breakfast and doing the progressive Strength Workouts in the book 3 - 4 times each week. On top of that she did the DIY Fitness Test from the book every week!  Because she noted down her measurements after each test, Sarah explained how rewarding it was to see her statistics, in black and white, proving her increased flexibility and stamina. She was astonished at the improvement in just 28 days - and so were we! Sarah also reported that her hot flushes have stopped completely which pleased her greatly.

After that last Zoom call with everyone, Mary and I came away feeling such a buzz, and, like previous teams, they asked if they could continue beyond the 28 days.  We love it that the benefits are so great that they want to make it into a way of life, not just a 28-day Challenge. When Mary and I wrote The 28-Day Immunity Plan we had no idea it would have such far-reaching benefits to peoples’ health and wellbeing so witnessing such results, and the teams' unquestionable enthusiasm, is tremendously encouraging.

I know we often mention the book in our Newsletters and there is a good reason for that. Apart from the fact that it gives you a multi-choice eating plan that unquestionably works, on this site we now have videos of all of the exercise programmes from the book, demonstrated by Mary, to enable you to follow them in real-time and benefit massively. The DIY Fitness Test that Sarah did each week is demonstrated for you too and there are lots of how-to-cook videos of recipes from the book to make it easier for you to ‘have a go’. It is all there to help YOU!

If you want to lose a few lbs, become fitter, boost your immunity and feel better all over, why not treat yourself to a copy of the book and I will personally sign it for you if you ask me to do so when you order.

Recipe of the Week

This recipe offers a very tasty but super-healthy alternative to regular bought options which are significantly less nutritious. Ideal for barbecues and perfect for the whole family. Suitable for freezing
Serves two
Per serving: 372 calories, 5.5g fat
Prep time: 10 mins
Cook time: 10 mins

200g lean minced beef (max 5% fat)
½ red onion, finely chopped
½ carrot, finely grated
1 tablespoon chopped fresh chives
½ beef stock cube, crumbled
For serving:
2 wholemeal baps
1 tablespoon tomato ketchup or brown sauce
Rocket leaves
1 tomato, sliced
  1. Put the minced beef in a food processor to blitz until smooth.
  2. Now add the finely chopped onion, chives, grated carrot and crumbled beef stock cube in the processor and blitz to combine all the ingredients.
  3. Divide the mixture into two ball shapes and use your hands to press down to form two burger shapes. Press them until quite thin and wide as they will shrink and fatten up as they cook.
  4. Dry fry the burgers in a hot non-stick frying pan or barbecue, turning regularly, for 5-6 minutes, ensuring they are cooked through.
  5. To assemble the burgers spread each bap with the sauce of your choice, add the burger and top with some rocket leaves and slices of tomato.
Bap, Barm, Cob or Roll...

Knowing that we have readers all over the UK (and beyond), it occurs to us that the description of the bread product used for the burgers might be a bit contentious. For the avoidance of doubt, these burgers were made in Leicestershire where a Bap is a flattish, soft round thing. Not to be confused with a Cob (smaller and crustier)  or a roll (altogether more "roll-y".) And we've never heard of a barm cake - we're in the Midlands, not the North!

Whatever you call it - just put the burgers between the bits of bread!

For more recipes click here to visit the website

Fun, Facts & Fitness from Mary Morris MSc.

Rosemary and I have worked with the Leicestershire Police for around a year now and it has reminded me of the enormous benefits of people working together to help make positive changes in their eating and exercise behaviour and, ultimately, their overall health. 

Collectively, listening to what others are personally doing and what has worked for them, means they each go away with ideas to try for themselves.  That contact is truly invaluable and the results are amazing in not only their physical health but also their mental health.  Well done to all those involved in the programme!

In smaller ways we can do the same.  My classes meet every week to exercise together but the banter that goes on before and after is, without doubt, almost as valuable as the exercise as they pass on ideas to each other, such as swapping recipes or a new walking route they have discovered. This all keeps us totally refreshed and motivated, and long may it continue!

This week I want to focus on my new workouts which have just been added to the website - using one of my favourite pieces of equipment.  Ever since I had my hip re-surface operation 17 years ago, I have been a huge fan of this fitness gem known as the Resistance or Toning Band.  In those early days of having physiotherapy following surgery, it was invaluable and when I transferred its use to my strength classes, I loved it even more.  These pieces of latex went from obscurity to being the best 'at at home' equipment for strength training – inexpensive, light and highly versatile.

My two new resistance band workouts offer you a highly effective whole-body workout: Standing Band Workout and the Floor Band Workout. They are included in this week’s challenge so give them a go and discover how you can achieve really quick results from such a seemingly insignificant piece of equipment. If you don’t own a resistance/toning band you can easily buy one from our Shop.

The advantages of a resistance band are numerous: 

  • They are light and foldable and you can pop them in your handbag or suitcase so you never have an excuse not to do some strength exercises – even on holiday!
  • They have the ability to target smaller muscles which is why they are used extensively by physiotherapists. If you have a shoulder injury, for example, a physio will give you a band to work with at home and target exactly the right area that needs strengthening.
  • A study on the older age group with osteoarthritis demonstrated significant gains in strength, allowing them to fulfill daily tasks with much more ease. 

A few tips when using:

  • Never wrap a band around your hands as it can stifle blood flow.  The grip of your thumb and forefinger is very strong so you can keep your hands open and your fingers free from pressure.
  • The purple band available from our website Shop is medium strength.  If initially you find it too strong hold it a little wider to make it easier and as you progress, shorten the 'pull length' so that it works your muscles harder which will strengthen them more.
  • Standard resistance bands are made of Latex so if you know you have an intolerance to latex (rubber products) then look out for a latex-free alternative.

This Week's Fitness Challenge

  1. Take a look at the new resistance band workouts.  Watch it through first and then give it a try. Aim to do the Standing Band Workout twice and the Floor Band Workout twice this week. The strength benefits to your muscles will be remarkable.
  2. I always recommend going for a 30-minute walk every day but why not download the NHS Active 10 App.  You commit to just 10 minutes of 'brisk' walking.  For each 10 minutes it awards you a Gold Cup.  I was personally so incentivised I went out in the pouring rain!
  3. Do at least one long walk this week.  How long is long?  If you know you can do an hour then try to add another 15 minutes.
  4. Start work on the prime 'core' developers found in the recently added Advanced Pilates workout - 'The Hundred' and the 'Power 5'. We show you how to progress them. Do each of them at least once this week.
Did you know...

Research shows that strength gains from using elastic resistance bands are similar to training with dumbbells or weight machines, benefitting not only the average person but also athletes.

Resistance-band training can even increase the stabiliser muscles to a greater extent than weight training.

And finally...

If you want to lose weight or become fitter and stronger, we always recommend buddying up with a friend so that you can encourage each other on your walks or workouts. It really does help to keep us motivated as we continue to help each other to be the very best we can be.

Have a great week!

With love and best wishes,

Rosemary Conley CBE DL


Copyright © 2022 RosemaryConley.Com, All rights reserved.

Don't want to receive further newletters?  unsubscribe from this list.