Morning Readers! I hope you've all had a great week with some fantastic losses on the scales. I've had a good week but tried to do too much on Bank Holiday Monday.

I've had a bad set back with my M.E. which has left me needing to use my wheelchair. It's so frustrating as I want to be able to do the things normal people can do but my body just won't allow it.

At my age I should be able to do so much more but I just physically can't due to the terrible pain and fatigue. I know this is something I need to talk to my GP about as I just can't seem to find a happy medium when it comes to exercise.

It amazes me the way the Para-Olympians manage to train so hard and achieve so much. Good luck to them all.

On the weight loss front, I was so disappointed with myself at Wednesday's weigh in. I really wasn't well and when I'm like that, my brain doesn't function properly.

I got up as usual and proceeded to drink a bottle of water as I do every morning. I never do it on a Wednesday though and always wait until after weigh in.

This week, I stupidly drank the water before weigh in and therefore gained half a lb. If I hadn't drunk the water, I'm sure I would have lost at least 1lb maybe 1.5lb.

I can't believe I was so stupid. At least I know where the problem has come from as food wise, I know I had a good week and was back into eating regular healthy meals. Next week, I'll make sure I know what day of the week it is when I get up on a morning.

What is Gentle Exercise?

I've been looking on the Slimming World Website today and they have suggested some simple warm up and cool down exercises that can be done.

It's a great way of getting into doing exercise if the amount you can do is limiting.

It's a simple 5 minute programme that can be done on a daily basis without you having to change your daily routine. Who's up for the challenge of giving it a go for the next week?

Good posture

At the beginning of the warm-up and each exercise the following posture should be assumed:

1. Keep the head up and looking forward, shoulders back and down.

2. Neutral spine - spine should be in a comfortable position, not too arched or flat, not slouching (imagine an invisible piece of string pulling your head up).

3. Keep your hips, knees and ankles in alignment. Make sure there’s a slight bend in your knees.

4. Abdominals (tummy) pulled in, breathing naturally.

The 5-minute warm-up (this can be done as a simple routine for those just starting out)

1. Start by marching, hands on hips or down by your sides.

2. Start rolling the shoulders in a circular motion forwards five times and back five times.

3. Change the march to a side step, stepping from side to side.

4. Using your arms, reach forward and back so you’re extending the arms back and forth.

5. Change back to a march, with arms swinging back and forth.

6. Continue to do various arm changes coincided with marching and side stepping for at least 5 minutes.

Alternatively you can march up and down on a step (eg bottom of stairs) or go for a gentle walk.

Do you think it's something you could add into your daily routine?

I'm certainly going to try it when my energy levels have recovered and I've spoken to my GP.

It's always best to talk to your GP before taking on a new exercise regime so that you can tailor the activities to suit your medical needs. Let's see what a difference it makes to our weight loss. Don't forget, only do as much as you can seriously manage. It's not wise to over do it.

See you lighter next week, Love Wendy xxx