Shape Up - Celery Shape

Shape Up: Celery Page 1 of 3
Shape Up: Celery

Article By: Caroline sandry
Identify your body ‘shape’ and

then plan your workout attack!
This week we look at the ‘celery’ shape:

discover the benefits and look at the
workout exercises best suited to this
figure.
Identify Your Body ‘Shape’

Celery Pear Apple Hourglass
Shoulders, waist and Weight stored on Tend to hold weight Shoulders and
hips are similar width. hips, bottom and around abdomen. hips are similar
thighs width.
Tend to have ‘straight Often have slim Bottom small and Curvy figure with
up and down’ waist and flat flat. full chest but in
appearance, with stomach. proportion.
narrow hips.
Can be perceived as Typically narrow Can have quite Tends to lose

boyish, due to lack of shoulders. delicate wrists and and gain weight
curves. ankles. evenly.
Best feature: sexy, Best feature: Best feature: Best feature:

often with long lean nicely defined slimmer hips and shapely waist.
legs. back and slim good legs.
arms.
Tend to lose weight Tend to lose Generous chest, Bottom and hips
evenly. weight from face can be out of may appear
and upper body. proportion. wide.
Chest tends to be Often has Large chest and Upper arms may
relatively flat. appearance of stomach can give become fleshy.
rounded ‘barrel’ appearance.
shoulders.
As a Celery shape, you probably tend to be ‘straight up and down’ and without
curves. Many celeries who gain excess weight tend to become larger all over,
including trunk, legs and arms. However, celeries are usually good responders to
exercise and can achieve a very sporty physique.
As a celery, you might have a light frame; a frame which is therefore potentially
more prone to strain injuries. A relevant pre-conditioning programme involving
resistance exercises could help prevent these, by strengthening your bones,
muscles, ligaments and tendons. This type of body shape would benefit from some
of the great Pilates stomach flattening and waist enhancing exercises: so check out
local classes or why not try a Pilates DVD from home?
Shaping Tips For Celeries

As a celery shape, your smaller body and lighter frame makes you very suited to
cardiovascular exercise, particularly running, although pre-conditioning is a must if
you are new to exercise.
http://www.weightwatchers.co.uk/templates/print.aspx?PageId=1152572&PrintFlag=... 07/06/2009
Those of you looking to balance your body could consider swimming, as it is

an excellent form of non-impact cardiovascular exercise that can add definition
to the shoulders giving you more shape. Celeries who do not have much
weight to lose will need to bear in mind that cardiovascular exercise such as
running will burn a lot of calories, so care should be taken to ensure that they
do not lose too much weight and become unhealthy.
Thus it is important to focus on weight training to increase muscle mass and build
tone and also to ensure adequate calories and nutrition.
Sample Resistance Programme For Celeries

Celery shapes need an all-over toning programme. This should focus on the waist
line for curves, and aim to build some shape in the shoulders and bottom. To build
definition, aim for a weight that fatigues the muscle across 3 sets of 8 – 12
repetitions. Once you have conditioned the body, if you are looking for more lean
muscle gain then move onto a heavier weight and do 8 – 10 repetitions. Try to work
out two to three times a week.
Sample 1 Sample 2
Walking lunge Ball squat
Squat Reverse lunge
Press up Exercise ball chest press
Exercise ball glute raise Shoulder press
Triceps dips Reverse flye
Bicep curls Ab crunch
Oblique crunch Upright row
Reverse crunch Oblique crunch
Example Cardiovascular Programmes For Fat Loss

Before attempting these exercises, ensure you are suitably pre-conditioned and
have developed basic cardiovascular fitness. Always warm up and cool down after
your workout and drink water throughout your sessions to ensure optimum
hydration.
All body shapes aiming for weight loss should aim for a minimum of three sessions
per week. Try to vary your cardiovascular work and mix up the modes.
Body Training Level Suggested Cardiovascular Workout

Shape
Celery Beginner or Overweight 1. 20 minute row
2. 30 minute cycle
3. 40 minute fast walk –all moderate
intensity
Celery Intermediate 1. 40 minute run or 2 x 20 minute

intervals (walk for 5 minutes
between the intervals) Moderate to
somewhat hard intensity
2. CV mix workout: 10 min run, 10 min
cycle, 10 min row (straight from one
machine to the next) Moderate to
somewhat hard level
3. 30 minute run/walk interval session
– see box below for sample session
Celery Intermediate – Advanced 1. 60 minute steady pace run –

(have been consistently CV moderate to hard intensity
training for at least 12 2. 30 minute interval training speed
months) session (intervals hard intensity 7
min easy 3 min)
3. 50 minute gym CV mix: X trainer,
treadmill, row. Moderate to hard
intensity Go straight from one
machine to the next
Sample Interval Training Workout Suitable For Beginners, Involving Running And
Walking
This format can be adapted, for example, to cycling or rowing. As your fitness
progresses you can increase the speed, or lengthen the faster tempo interval, for
example, to 2 min. 30 sec. Or you can progress to 2 min. jogging and 2 min.
walking, and so on. I have seen many people who thought that they would never be
able to run start out with a similar programme, and progress to regular (and fast)
runners.
Duration Treadmill What It Should Feel Like

Pace
5 min. warm 3mph – 3.5 Steady pace, gradually warming up the body, swinging
up mph the arms.
2 min. 3.8 – 4.4 Brisk but sustainable walking, able to hold a breathy
mph conversation.
2 min. 4.5 – 5 mph Faster pace, ok to sustain for the 2 min. but happy to
go back to the recovery tempo.
2 min. 3.8 – 4.4 Recovery tempo – able to hold breathy conversation.

mph
2 min. 4.5 – 5 mph Faster tempo – ok to sustain for the 2 min. but happy to
2 min. 3.8 – 4.4 Recovery – able to hold breathy conversation.

mph

mph

mph
5 min. 3 – 3.5 mph Cool down - breathing slows down to near start levels.
The above information is taken from ‘Shape up! Tailor made training for female
body shapes’ by Caroline Sandry and John Shepherd. For more information and
greater detail about shaping your body the book is available from acblack.com or
most high street book shops.
Next Steps
Subscriber Highlight: Focus on your overall progress and not just the numbers on
the scale with our Weight Tracker and Progress Charts.
Ready to start losing weight?
© 2009 Weight Watchers International, Inc. © 2009 WeightWatchers.com, Inc. All rights
reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers
International, Inc. and are used under license by WeightWatchers.com, Inc.
Shape Up: Hour Glass Page 1 of 3
Shape Up: Hour Glass

Article By: Caroline sandry
Identify your body ‘shape’ and

then plan your workout attack!
This week we look at the 50s siren ‘hour

glass’ shape, discover the benefits of
being an ‘hour glass’ and look at the
workout exercises best suited to this
figure.
Hourglass figures tend to be reasonably well balanced,

and can adapt to most types of training. Cross training,
cycling, running and rowing are all great forms of
cardiovascular or aerobic exercise for the hourglass.
Identify Your Body ‘Shape’
Hourglass Pear Celery Apple

Shoulders and Weight stored on Shoulders, waist and Tend to hold weight
hips are similar hips, bottom and hips are similar width. around abdomen.
width. thighs
Curvy figure with Often have slim Tend to have ‘straight Bottom small and
full chest but in waist and flat up and down’ flat.
proportion. stomach. appearance, with
narrow hips.
Tends to lose Typically narrow Can be perceived as Can have quite

and gain weight shoulders. boyish, due to lack of delicate wrists and
evenly. curves. ankles.
Best feature: Best feature: Best feature: sexy, Best feature:

shapely waist. nicely defined often with long lean slimmer hips and
back and slim legs. good legs.
arms.
Bottom and hips Tend to lose Tend to lose weight Generous chest,
may appear weight from face evenly. can be out of
wide. and upper body. proportion.
Upper arms may Often has Chest tends to be Large chest and
become fleshy. appearance of relatively flat. stomach can give
rounded ‘barrel’ appearance.
shoulders.
If you are an overweight hourglass shape, however, you may not want to start with
running at the onset of your training because of potential joint strain and injury -
ankles, knees and lower back are most vulnerable.
Cycling and rowing are both great ways to increase fitness while blasting calories,
and as your fitness improves you can start to up the intensity and run if you wish.
Remember, a lot of cardiovascular work will help strip away excess weight, so as
you start to see a slimmer you emerge, think about reducing the cardiovascular
work and building up resistance work to shape your shape!
Yoga and Pilates can enhance your curves by trimming the waist area and giving
long lean muscles, and they are also a good de-stress option if you have been
working hard at your cardiovascular training.
Activities And Energy Used
Activity Kcal/hour Approx. Kcal/Min

Aerobics high intensity 520 8.5
Cycling 16 Km/hour 384 6.4
Cycling 8.8 Km/hour 250 4.2
Rowing (moderate) 445 7.4
Swimming (fast) 615 10.2
Swimming for fitness 630 10.5
Weight Training 270-450 4.5-7.5
Treadmill Running (5.6 min/km) 750 12.5
Treadmill Running (3.8min/km) 1000 16.6
The above figures are based on a 65kg individual. If you weigh more you’ll burn
more calories, if you weigh less you’ll burn fewer calories.
Sample 'Resistance Training Programme' For The Hourglass

As an hourglass, you need to keep your curves under control, and you may need to
tone up your back. The arms should still be worked out to balance the body, but you
are looking for tone without building up too much definition, so go for more
repetitions with a lighter weight. For the lower body – your thighs and bottom will
need to be challenged in order to keep your proportions in check, so add extra
resistance by holding dumbbells when performing leg exercises such as squatting
and lunging. Build up to 3 sets of 8 – 12 repetitions.
Sample 1 Sample 2
Warm up Warm up
Plie squat with lateral raise Walking lunge
Reverse lunge Side lunge with wood chop
Press up Reverse flye
Biceps curl Bench press
Triceps dips Ab curls
Oblique curls Plank
Back extension Reverse curls
Example Cardiovascular Programmes For Fat Loss

Before attempting these exercises, ensure you are suitably pre-conditioned and
have developed basic cardiovascular fitness. Always warm up and cool down after
your workout and drink water throughout your sessions to ensure optimum
hydration.
All body shapes aiming for weight loss should aim for a minimum of three sessions
per week. Try to vary your cardiovascular work and mix up the modes.
Body Training Level Suggested CV Workout

Shape
Hourglass Beginner or Overweight 1. 20 minute row or 2 x 10 minutes
2. 30 minute cycle or swim
3. 40 minute fast walk – moderate intensity
Hourglass Intermediate 1. 40 minute cycle – hill or interval

programme
Moderate to difficult intensity
2. CV mix workout: 10 min run, 10 min cycle,

10 min row (straight from one machine to the
next) moderate to difficult intensity
3. 30 minute run interval session – 4 x 5
minute run with 2 minute fast walk recovery
Hourglass Intermediate – Advanced 1. 60 minute steady pace run – moderate

(have been consistently intensity
CV training for at least 12 2. 30 minute interval training speed session
months) – working up to a very hard intensity with
short recoveries
3. 50 minute gym CV mix: cross trainer,
treadmill on incline and rower. Moderate to
hard intensity.
The above information is taken from ‘Shape up! Tailor made training for female
body shapes’ by Caroline Sandry and John Shepherd. For more information and
greater detail about shaping your body the book is available from acblack.com or
most high street book shops.
Next Steps
reserved.
Exercising With Your Other Half Page 1 of 2
Exercising With Your Other Half

Article By: Caroline Sandry
Personal trainer and fitness expert

on both the Weight Watchers
fitness DVDs, Caroline Sandry,
gives us her tips for exercising
with your partner.
If the two of you are always saying that

you should do more together, or are like
passing ships in the night as he heads
out for a run whilst you head off to yoga,
then why not pair up and bring some
togetherness into your fitness!
Perhaps your partner is fitter than you and you don't want to be seen red faced and
struggling! Or maybe you're worried that you or your partner will find each other's
routines dull or not challenging enough. Well, in the spirit of all things romantic, cast
aside your doubts and lace up your shoes together to have some fun!
Playing Outside!
Some may fear exercising outside after dark. But with your partner by your side,
you'll feel more confident. An evening run in the dark can be great fun and a good
de-stressor after a busy day.
If you're not evenly matched in terms of fitness, a great idea is for the fitter party to
run, whilst the beginner cycles alongside. Or find a route which laps your house, so
that the less fit party can return home to get in the shower first, while the other
speeds off for another lap.
If you're able to get out during daylight, then some great alternatives to the usual
running or cycling are available to you as a couple. Try taking a ball to kick
around, or a frisbee to throw. Not only will it be great fun, but you will burn off lots of
calories while you play, and you may be using new muscle groups, helping you to
shape up. Most men would be delighted to be invited to the park to play ball – you
don't even need to tell him it's for the exercise!
A great fitness tool to use if there are two people is a medicine ball (a heavy
weighted ball available from most fitness retailers). This can be used to throw and
catch, really working the arms, and the core muscles too if you do it standing on one
leg! Or try passing the ball to each other – passing through the legs and then over
the head to work the entire upper body.
A Date Down the Gym!

You may not think of the gym as the most romantic place to meet up, but you can
actually spend some quality time together there.
Try working out together – starting out on the treadmill, you can catch up on news
as you work out and encourage each other to push a little harder. On the bikes you
could follow the same programme and race each other to see who completes the
course first (the fittest can always have a higher resistance to keep it fair). In the
weights room, you can spot for each other, and always remember to compliment
each other's physique and progress.
And if you want to do your own thing in the gym, you can always meet up in the
sauna or steam room afterwards, to relax and unwind together.
Try Something New

Sometimes in life, a change is as good as a rest! Changing your routine can be very
Exercising With Your Other Half Page 2 of 2
beneficial as you will challenge new muscles. Try to do something that your partner
loves and you may find you actually enjoy it. Guys could give yoga a try if they have
never been before. Men often neglect the stretching part of exercise, and a yoga
class will stretch their body and maybe their minds – proper relaxation is actually
very difficult to achieve. Ladies, maybe your partner loves golf or a sport that you've
never tried. How about asking him to give you some lessons and you may acquire a
new skill as well as get to spend some quality time together.
Couples Who Play Together, Stay Together!

To inject some romance into your workouts, how about trying a dance class? That
way you get to dress up and have a night out, and you stay close to each other
while learning a new skill and keeping fit! Try sexy salsa, or Ceroc to keep your
hips moving, or some old fashioned ballroom dancing – très romantique!
And after all your hard work - whether you walked, swam or ran - there is nothing
like a massage to ease the tension in the muscles. Try lighting a few candles and
using warm scented oil to keep the ambience flowing. Enjoy!
Next Steps
reserved.
Cumulative Exercise: Why It Works Page 1 of 2
Cumulative Exercise: Why It Works

Article By: Caroline Sandry
Personal Trainer on the Claire

Sweeney 'Perfect Fit' DVD,
Caroline Sandry, gives us her tips
on how to fit exercise into our
busy schedules...
Why do many of us find it difficult to fit

in exercise? 'Too busy' is generally our
answer! Personal Trainer on the Claire
Sweeney 'Perfect Fit' DVD, Caroline
Sandry, gives us her tips for breaking
down activity into achievable chunks...
It seems that everywhere we look we are being told we should be exercising for a
minimum of 30 minutes a day. But what if you simply don't have 30 minutes to
spare? Don't panic - it's easier than it sounds!
The Benefits of Cumulative Exercise

Current guidelines recommend at least 30 minutes of exercise a day for general
good health and for weight loss, or to maintain weight loss. The American College of
Sports Medicine (ACSM) suggests increasing this to 60 - 90 minutes, 5 times per
week.
This may seem a very daunting prospect to those of us juggling work, family and
social time, and can feel like an impossible task. However, there is good news! You
can break these workout times down into small 'bite-sized' chunks that will fit in and
around your day.
Performing a series of short bouts of moderate intensity exercise lasting at least 10

minutes each and cumulating in a total of at least 30 minutes will provide significant
and similar health benefits when compared to exercising continuously for 30
minutes. The crucial factor is the TOTAL amount of activity performed, whether it is
continuous or not.
And There is More Good News!

Let's assume you're working towards weight loss and your goal is 60 minutes of
exercise 5 times per week. By performing two sessions of 30 minutes throughout
the day, you could actually burn more calories than in one single session. How?
Here's the science bit!
Your metabolism is the rate at which your body burns calories. Exercising increases
your metabolic rate, during and after exercise (post exercise calorie burn is known
as EPOC - excess post exercise oxygen consumption) by exercising twice in one
day, you will enhance EPOC and may burn off more calories. But if you prefer doing
your workout in one session, don't be discouraged, you can burn plenty of calories
this way too!
How to Build Up Your Daily Activity Levels

Remember - the key to success is to get moving and be active. Choose a minimum
of two activities (or similar) per day, and make them a part of your routine until being
active is a habit. Your body will love you for it!
15 min brisk wake up walk before breakfast

10 - 20 min walk with kids to school
15 min walk to buy groceries and carry them home in a back pack
10 min up and down stairs
20 min walk - park your car 10 min from work and fast walk there and back
15 min dance around the lounge (play some lively music and close the curtains!)
Cumulative Exercise: Why It Works Page 2 of 2
20 min swim at local baths

15 min vigorous housework - scrub, polish, and use lots of elbow grease!
15 min clearing leaves or raking lawn
10 min jog (once you can manage brisk walking for 20 min non stop)
20 min playing in the park - frisbee, football, catch etc
15 - 20 min home exercise DVD
15 min cycle to run your errands (e.g. trip to post office)
'Perfect Fit' DVD is a great choice for home exercise as it allows you to select
exercise times from 10 mins to 60 mins, fitting in perfectly with your routine!
Available from our online shop.
NEXT STEPS
Like the idea of adding incremental bouts of activity to your day in an easy way?
Read the Housework Workout.
Subscriber Highlight: Work out your activity POINTS® values earned for any
activity with the online Activity POINTS® Calculator.
Ready to lose weight?
reserved.

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Shape Up: Celery Page 1 of 3

Shape Up: Celery

Identify your body ‘shape’ and

This week we look at the ‘celery’ shape:

Identify Your Body ‘Shape’

Can be perceived as Typically narrow Can have quite Tends to lose

Best feature: sexy, Best feature: Best feature: Best feature:

Shaping Tips For Celeries

Those of you looking to balance your body could consider swimming, as it is

Sample Resistance Programme For Celeries

Example Cardiovascular Programmes For Fat Loss

Body Training Level Suggested Cardiovascular Workout

Celery Intermediate 1. 40 minute run or 2 x 20 minute

Celery Intermediate – Advanced 1. 60 minute steady pace run –

Duration Treadmill What It Should Feel Like

2 min. 3.8 – 4.4 Recovery tempo – able to hold breathy conversation.

2 min. 3.8 – 4.4 Recovery – able to hold breathy conversation.

2 min. 3.8 – 4.4 Recovery – able to hold breathy conversation.

2 min. 3.8 – 4.4 Recovery – able to hold breathy conversation.

Ready to start losing weight?

Shape Up: Hour Glass

Identify your body ‘shape’ and

This week we look at the 50s siren ‘hour

Hourglass figures tend to be reasonably well balanced,

Identify Your Body ‘Shape’

Hourglass Pear Celery Apple

Tends to lose Typically narrow Can be perceived as Can have quite

Best feature: Best feature: Best feature: sexy, Best feature:

Activities And Energy Used

Activity Kcal/hour Approx. Kcal/Min

Cycling 16 Km/hour 384 6.4

Cycling 8.8 Km/hour 250 4.2

Rowing (moderate) 445 7.4

Swimming (fast) 615 10.2

Swimming for fitness 630 10.5

Weight Training 270-450 4.5-7.5

Treadmill Running (5.6 min/km) 750 12.5

Treadmill Running (3.8min/km) 1000 16.6

Sample 'Resistance Training Programme' For The Hourglass

Example Cardiovascular Programmes For Fat Loss

Body Training Level Suggested CV Workout

Hourglass Intermediate 1. 40 minute cycle – hill or interval

2. CV mix workout: 10 min run, 10 min cycle,

Hourglass Intermediate – Advanced 1. 60 minute steady pace run – moderate

Ready to start losing weight?

Exercising With Your Other Half

Personal trainer and fitness expert

If the two of you are always saying that

A Date Down the Gym!

Try Something New

Couples Who Play Together, Stay Together!

Ready to start losing weight?

Cumulative Exercise: Why It Works

Personal Trainer on the Claire

Why do many of us find it difficult to fit

The Benefits of Cumulative Exercise

Performing a series of short bouts of moderate intensity exercise lasting at least 10

And There is More Good News!

How to Build Up Your Daily Activity Levels

15 min brisk wake up walk before breakfast

20 min swim at local baths

Ready to lose weight?

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