Dear Sarah,

I'm the maid of honour at my best friend's wedding this summer. We recently went wedding dress shopping and while it started out as a joyous event, it quickly turned into a day of frustration, as the bride-to-be became disillusioned with her body. She was so upset with her minor lumps and bumps that by the end of the day I had promised to exercise with her to help tone up for the big day. Can you suggest a workout for us that will tone our muscles and shift a little body fat? We have six weeks and little time to exercise.

Emily

Dear Emily,

It looks like you got more than you bargained for when you signed on as maid of honour! On the bright side, your additional duties might inspire both of you to embrace healthier lifestyles.

Exercise is a great way to tone up and lose body fat. It's also the perfect remedy for an overwhelmed bride-to-be, boosting the body's release of endorphins (feel good hormones), while increasing energy levels and alertness.

It's important to keep in mind that there is no quick fix for "lumps and bumps" and erasing them is going to take hard work. Be sure not to set yourself unrealistic goals. Becoming a slave to the scale, or panicking when your back fat doesn't instantly disappear, will only increase your stress - and stress impedes weight loss. Instead, decide on an exercise plan, commit to it and the results will shine through.

Sarah's '25' Pre-Wedding Workout
25 minutes of full throttle exercise per session
25 repetitions of each exercise

Workout schedule: I highly recommend working out in the morning as it's a great way to kick your body into gear, clear your mind and ensure you actually get to the gym before the day tires you out.

I prescribe two sets of exercises: one cardio, one strength training. Do each every other day, leaving one day for complete rest. On your strength training day make sure to warm-up by walking briskly or jogging for five minutes.

Please note that muscles do not grow while you are working out; they grow while you are resting. Muscular training stresses and damages the muscles slightly, causing your body to react by building up muscle to handle the extra work and stress. A rest period of 48 hours is recommended for the body to recover, fuel up and repair.

Equipment: A good pair of cross training or running shoes, comfortable clothes, dumbbells (for resistance), a jump rope and a gym mat.

Cardio set 20-30 minutes
5 minutes of brisk walking or jogging
25 jumping jacks
25 jumps using your jump rope
Repeat set for 25 minutes
Cool down with a brisk walk for five minutes followed by light stretching

Strength training set
25 squats
25 push-ups
25 tricep dips
25 bicep curls
25 lunges, right leg
25 lunges, left leg
25 military presses
Repeat the complete set for 25 minutes
Cool down with 30 second planks, front, and side, and stretching

A little note about nutrition
Do not skip meals and make sure the ones you eat are small and healthy. Get plenty of fresh fruit, vegetables and nuts and always keep some on hand for snacking. Drink at least two litres of water per day.