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Rosemary Conley CBE
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I am sure you will agree that this is going to be a momentous week. From Monday, 17th May, we will be able to visit friends and relatives indoors, give them a hug and take them to the pub or restaurant for a meal and a drink together for the first time in months.  Yes. Life is creeping closer toward normality and we are excited. We have worked hard to protect ourselves and stay well when the COVID virus was rampant and now, with most of us having been vaccinated, it is not surprising that we feel much safer and more confident to take the next step into the big wide world.

During lockdown we have lived life very differently so it is not unexpected if we can spot a few extra inches around our waist and perhaps a drop in our fitness level so what better time than right now to get ourselves back on track! For many, they know what to do but they lack the drive to put it into practise – but help is here for you at the click of a button.

The theme of this week’s Newsletter is MOTIVATION and we have uploaded four new videos to help you get in the mood for action. Just go to the Motivation to Lose Weight page of the site and find videos on how to lose weight; find the secret to how my PA, Peter, lost 21 lbs of lockdown lumber after he bought some special scales that told him his metabolic age and shocked him into action! Find out what to do when the going gets tough and the scales seem to stick when you reach a plateau and learn how to speed up your weight loss with exercise.

Also new this week in our Health section are several new films of me talking to Consultant Orthopaedic Surgeon, Mr Maneesh Bhatia. It was fascinating to learn all about arthritis, including why getting the right exercise is so important, and why being very overweight can seriously affect your feet and the difference foot surgery can, for some, make to your quality of life.

Weekly Challenge

This week Mary shows you how to boost your motivation to get moving with some great tips that really work, so make a plan.

Here are Mary’s Five Top Tips that will help motivate you to exercise this week.

1.      Plan your week
Try writing down your exercise plan for the week. When will you do your 30-minute walk each day? When do you plan to do your strength workout?

2.      Plan your space
Create a regular space where you feel happy to exercise. Is it in your bedroom or living room? It doesn’t matter where it is but choose somewhere you feel comfortable. 

Decide which strength exercises you want to do this week from the workouts on the site – and jot them down.

3.      Plan your walks
For your daily walks, decide on your route ahead of the day and jot it down. We are more likely to do it if we have already made a plan. Look out for regular landmarks such as lamp-posts or telegraph poles and change the intensity of your walking between each one.  Move from steady walking to power walking and even slow jogging if you can.  This interval training technique is a great way to seriously up your fitness level and burn more calories.

4.      Plan to walk with a friend
Research shows that those who make arrangements to exercise with someone else will increase motivation and even achieve more than they might expect. The encouragement of others is likely to result in you going further, burning more calories and working your heart and lungs even harder.

5.     Plan your other activities
Think about any other exercise you could do during the week, whether it is gardening, sport or going to the gym. Jot it down on your planner.

Even if you don’t complete everything you have planned to do, it has been proven that you will definitely achieve more if you write down your goals.

Did You Know?

Walking at a steady pace (3 miles per hour) burns 5 calories per minute (cpm) and 150 calories in 30 minutes

Power Walking (4 miles per hour) burns 8 cpm and 240 calories in 30 minutes

Slow Jogging (5 miles per hour) burns 10cpm and 300 calories in 30 minutes

Swimming burns 7 cpm and 210 calories in 30 minutes

Cycling burns 10 cpm and 300 calories in 30 minutes

The average calorie burn varies depending on weight, age and gender. These are averages for someone weighing around 11st.

So, the more effort you put into the exercise the more weight you will lose and the fitter you will become, and this, in turn, will lower your resting heart rate (an excellent predictor for good health) and release endorphins that make you feel great, boosting your feeling of well-being. Truly a win, win situation!

Recipe of the Week

Another recipe from the archives! This one comes from my  New Inch loss Plan book published in 1998.


Serves 1

Unlimited shredded salad leaves and chopped cucumber
1 apple
1 kiwi fruit
1 orange
1 pear
50g chicken or prawns

For the dressing:

75g natural yogurt
1 tablespoon wine vinegar
1 garlic clove crushed
½ teaspoon of mint sauce
freshly ground black pepper

Place the salad leaves and the chopped cucumber on a large dinner plate.

Lay slices of the various fruits around the dish and place the chopped chicken or prawns in the centre.

Make up a dressing with the yogurt, wine vinegar, mint sauce and garlic, and season to taste. Spoon over the salad.

For more recipes click here to visit the website
Have a wonderful week and enjoy whatever you have planned – but still stay safe.

With love and best wishes,
Rosemary Conley CBE DL


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