Follow Amanda's fitness plan

Wed, 29 March 2017

In episode four we meet Geraldine (54) and her daughter Amanda (30).

Amanda admits she comfort eats and has an extremely unhealthy relationship with food. Her weight started escalating when she had a relationship break up at age 18, and in recent years she has put on two stone a year. She also suffers from polycystic ovaries.

Amanda used to work as a fitness instructor – and now worries that she may not be even be able to walk in the coming years, let alone exercise. Amanda never eats breakfast – and there are plenty of chocolate bars, snacks, dinner, and invariably a take away late at night. She also smokes between 15 – 30 cigarettes a day and has 10 cups of coffee daily, each with three dessert spoons of sugar.

Professor Niall Moyna developed this fitness programme in order to help Natasha get her health get back on track.

Amanda's Fitness Plan

It is recommended that you accumulate thirty minutes of Moderate to Vigorous physical activity per day (Heart is beating much faster than normal and you are breathing much harder than normal, face is flushed, begin to sweat and become breathless).

As well as following the program it is important that you begin to make changes in your every day activities. Try to choose the active option where possible: taking stairs instead of lifts, walking to the shop, getting off the bus one stop earlier and walking the remainder of the journey.

Try to ensure you enjoy the physical activity you take on.

Amanda you may substitute any of the days activities with a 30 min swim or this dance video can be added to your walking program.

https://www.youtube.com/watch?v=mR9td6t5mTc

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	10 min brisk walk 3 times per day Chair Exercises	10 min brisk walk 3 times per day	10 min brisk walk 3 times per day Chair Exercises	10 min brisk walk 3 times per day	10 min brisk walk 3 times per day Chair Exercises	10 min brisk walk 3 times per day
Week 2	12 min brisk walk 3 times per day Chair Exercises	12 min brisk walk 3 times per day	12 min brisk walk 3 times per day Chair Exercises	12 min brisk walk 3 times per day	12 min brisk walk 3 times per day Chair Exercises	12 min brisk walk 3 times per day
Week 3	15 min brisk walk twice per day Chair Exercises	15 min brisk walk twice per day	15 min brisk walk twice per day Chair Exercises	15 min brisk walk twice per day	15 min brisk walk twice per day Chair Exercises	15 min brisk walk twice per day
Week 4	15 min brisk walk twice per day Chair Exercises	15 min brisk walk twice per day	15 min brisk walk twice per day Chair Exercises	15 min brisk walk twice per day	15 min brisk walk twice per day Chair Exercises	15 min brisk walk twice per day
Week 5	20 min brisk walk twice per day Chair Exercises	20 min brisk walk twice per day	20 min brisk walk twice per day Chair Exercises	20 min brisk walk twice per day	20 min brisk walk twice per day Chair Exercises	20 min brisk walk twice per day
Week 6	30 min brisk walk Chair Exercises	30 min brisk walk Chair Exercises	30 min brisk walk Chair Exercises	30 min brisk walk	30 min brisk walk Chair Exercises	30 min brisk walk
Week 7	35 min brisk walk Chair Exercises	35 min brisk walk Chair Exercises	35 min brisk walk Chair Exercises	35 min brisk walk Chair Exercises	35 min brisk walk	35 min brisk walk
Week 8	40 min brisk walk Chair Exercises	40 min brisk walk Chair Exercises	40 min brisk walk Chair Exercises	40 min brisk walk Chair Exercises	40 min brisk walk Chair Exercises	40 min brisk walk

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Brisk Walk 20 min	Brisk Walk 20 min	Brisk Walk 20 min	Brisk Walk 20 min	Brisk Walk 20 min	Brisk Walk 20 min	Brisk Walk 20 min
Week 2	Brisk walk 5 min warm up Alternate: 1 min jogging and 90 sec walking x8 5 min walk	Brisk Walk 20 min	Brisk walk 5 min warm up Alternate: 1 min jogging and 90 sec walking x8 5 min walk	Brisk Walk 20 min	Brisk walk 5 min warm up Alternate: 1 min jogging and 90 sec walking x8 5 min walk	Brisk Walk 20 min	Brisk Walk 20 min
Week 3	Brisk Walk 20 min	Brisk walk 5 min warm up Alternate: 90 sec running and 2 min walking x 6 5 min walk	Brisk Walk 20 min	Brisk walk 5 min warm up Alternate: 90 sec running and 2 min walking x 6 5 min walk	Brisk Walk 20 min	Brisk walk 5 min warm up Alternate: 90 sec running and 2 min walking x 6 5 min walk	Brisk Walk 20 min
Week 4	Brisk walk 5 min warm up 2 reps of the following Run 90 sec Walk 90 sec Run 3 min Walk 3 min 5 min walk	Brisk Walk 20 min	Brisk walk 5 min warm up 2 reps of the following Run 90 sec Walk 90 sec Run 3 min Walk 3 min 5 min walk	Brisk Walk 20 min	Brisk walk 5 min warm up 2 reps of the following Run 90 sec Walk 90 sec Run 3 min Walk 3 min 5 min walk	Brisk Walk 20 min	Brisk Walk 20 min
Week 5	Brisk walk 5 min warm up Run 3 min Walk 90 sec Run 5 min Walk 2 min Run 3 min Walk 90 sec Run 5 min 5 min walk	Brisk Walk 30 min	Brisk walk 5 min warm up Run 3 min Walk 90 sec Run 5 min Walk 2 min Run 3 min Walk 90 sec Run 5 min 5 min walk	Brisk Walk 30 min	Brisk walk 5 min warm up Run 3 min Walk 90 sec Run 5 min Walk 2 min Run 3 min Walk 90 sec Run 5 min 5 min walk	Brisk Walk 30 min	Brisk Walk 30 min
Week 6	Brisk Walk 30 min	Brisk walk 5 min warm up Run 5 min Walk 3 min Run 8 min Walk 3 min Run 5 min 5 min walk	Brisk Walk 30 min	Brisk walk 5 min warm up Run 8 min Walk 5 min Run 8 min 5 min walk	Brisk Walk 30 min	Brisk walk 5 min warm up Run 8 min Walk 5 min Run 8 min 5 min walk
Week 7	Brisk walk 5 min warm up Run 10 min Walk 3 min Run 10 min 5 min walk	Brisk Walk 30 min	Brisk walk 5 min warm up Run 15 min Walk 5 Run 10 5 min walk	Brisk Walk 30 min	Brisk walk 5 min warm up Run 25 min 5 min walk	Brisk Walk 30 min	Brisk Walk 30 min
Week 8	Brisk walk 5 min warm up Run 30 min 5 min walk	Brisk Walk 30 min	Brisk walk 5 min warm up Run 30 min 5 min walk	Brisk Walk 30 min	Brisk walk 5 min warm up Run 30 min 5 min walk	Brisk Walk 30 min

Wednesdays at 8pm on TV3 and 3player

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