The Programme, final week: Jessica Wilson and Sarah Bedford

The challenge
Work-mates Jessica and Sarah have completed their personally tailored six-week health and fitness regime. Their programmes were carefully devised by personal trainer Lynne Wardle and nutritionist Matt Lovell.

The trainer and nutritionist monitored Jessica and Sarah's performances every week. And in Sportsactive we followed them as they faced their varying challenges. We also provided physical measurements: heart-rate, weight and body-fat level.

And to help you see how they were really getting on, we kept score with The Programme 100. Each week, the trainer marked Jessica and Sarah out of 100, based on their all-round performance (60-80 out of 100 represents a good score).

Jessica Wilson

Age: 30
Occupation Project assistant at a multinational record label
Lives North London
Status Single
Height 5ft 4in
Weight 8st 10lb (last week 8st 11lb)
Body-fat level 20.6 per cent (last week 20.1 per cent)
Resting heart rate 53bpm (last week 55bpm)
TP100 87 (last week 79)
Aims Reduce body fat, improve muscle tone and aerobic fitness

FINAL WEEK
Jessica's comments
Advice from the trainer
Advice from the nutritionist

WEEK 6
Jessica's comments
Advice from the trainer
Advice from the nutritionist

WEEK 5
Jessica's comments
Advice from the trainer
Advice from the nutritionist

WEEK 4
Jessica's comments
Advice from the trainer
Advice from the nutritionist

WEEK 3
Jessica's comments
Advice from the trainer
Advice from the nutritionist

WEEK 2
Jessica's comments, plus advice from the trainer and nutritionist

WEEK 1
Jessica's comments
Advice from the trainer
Advice from the nutritionist
Exercises

Sarah Bedford

Age: 31
Occupation Personal assistant at a multinational record label
Lives Epping Green, Hertfordshire
Status Married
Height 5ft 4in
Weight 8st 8lb (same as last week)
Body-fat level 25.5 per cent (last week 27 per cent)
Resting heart rate 70bpm (same as last week)
TP100 75 (last week 67)
Aim Reduce body fat, improve muscle tone and aerobic fitness

FINAL WEEK
Sarah's comments
Advice from the trainer
Advice from the nutritionist

WEEK 6
Sarah's comments
Advice from the trainer
Advice from the nutritionist

WEEK 5
Sarah's comments
Advice from the trainer
Advice from the nutritionist

WEEK 4
Sarah's comments
Advice from the trainer
Advice from the nutritionist

WEEK 3
Sarah's comments
Advice from the trainer
Advice from the nutritionist

WEEK 2
Sarah's comments, plus advice from the trainer and nutritionist

WEEK 1
Sarah's comments
Advice from the trainer
Advice from the nutritionist
Exercises

The trainer
Lynne Wardle has a Diploma in Fitness Training and Sports Therapy from Premier Training and Development. Prior to joining The Tonic as a personal trainer she worked for a leading health and fitness club as a fitness instructor and studio coordinator. She is also a qualified teacher in exercise to music and has taught circuit training, aerobics and body conditioning. Lynne is a keen swimmer and also enjoys competing in 5 and 10km charity runs. Her next goal is to reduce her time in both events. She currently trains clients both in the gym and at their homes and enjoys seeing their level of fitness improve as they attain their individual goals.
For information: The Tonic, 0700 4348 6377

The nutritionist
Matt Lovell is a clinical nutritionist working at The Centre for Nutritional Medicine. Among his current clients are members of the British Olympic track and field squad, including sprinters Dwain Chambers and Katherine Merry. He is also nutritionist to a number of team clients, including the England women's rugby squad and Millwall Football Club. Matt is a graduate of the Institute of Optimum Nutrition.
For information: The Centre for Nutritional Medicine, 0207 907 1660

Fitness fact file
Improve your exercise technique by reading our 'Do try this at home' collection