Wednesday 20 September 2017

Siobhan Byrne: How to be a winner in the balancing act

In the last of our four-part series on getting fit for summer, our fitness expert focuses on staying on track

Siobhan Byrne: Achieving the right balance is the key to staying motivated
Siobhan Byrne: Achieving the right balance is the key to staying motivated
Mountain climber
Mountain climber 2
Tricep kickback 1
Tricep kickback 2
Step up balance 1
Step up balance 2
Foot up split squat 1
Foot up split squat 2

Siobhan Byrne

There is no doubt that motivation plays a major role in whether we succeed or not in our training, fitness and weight-loss goals.

However, just as important as motivation is achieving the right balance. To keep on track - not just for the summer, but throughout your life - it is essential that you establish harmony between your working life, fitness training and healthy eating regime.

I don't define myself by fitness and healthy eating, but I have found a balance - a balance that has seen me develop a shape I'm truly happy with.

From my late twenties heading into my forties, I've established a balance that incorporates long days working on other people's fitness and health, while being able to enjoy life, family and food.

This is the true key to staying motivated. For most people, as I always say, there is only so much you can take on. You cannot expect to change your entire life to suddenly slot in with an unrealistic fitness regime.

Making small changes to diet and lifestyle are the key ingredients to long-lasting results. If you struggle to stay on track, setting small, achievable goals is a great way to stay motivated.

If you start seeing the weight reduce on the scales, notice your clothes are loosening, that your body is becoming more toned from training or that you have more energy thanks to exercise, you are more likely to stick with it and less likely to ditch the fitness regime before you have seen the end result you are aiming for.

It's usually easier to maintain too if there's someone willing to join you, whether it's a training partner, walking or running buddy or just someone you can share your food journey with and get diet and training tips from.

Pick an article of interest each week, about training or food and recipes, and see how you can implement it into your new training and healthy eating plan.

Do each exercise 12 times before moving on to the next one. When you have completed each exercise, that is one set. Catch your breath before moving on to the next set, and do three to four sets, three to four times a week

PART IV OF FOUR

Foot up  split squat

1/ Start by standing upright with one foot resting on a bench or box while the foot is on the ground.

2/ Drop the body down towards the floor, bending at the knees, then push off the front foot to return to the start position.

Mountain climbs

1/ Start by supporting your body on your toes and hands, with your arms straight.

2/ Bring one knee in towards your chest, keeping the rest of your body in the push-up position.

3/ Straighten this leg and repeat on the other side.

Keep your back flat and your hips in line with your shoulders throughout.

* Tip if you are advanced try the mountain climb movement with hands placed on a Swiss ball to work the core even harder.

Step up balance

1/ Start facing a step, standing upright. Then raise one foot onto the step, placing the full foot on the step.

2/ Balancing all your weight on that foot on the step,raise the opposite leg to a 90 degree angle, lifting the knee. Step down off the step with the back foot. Repeat all reps on one leg before swapping to the opposite side.

Tricep kickback

1/ Start in a bent over position with your knees slightly bent and your back flat, holding a kettle bell in one hand with your elbow bent at 90 degrees. 2/ Then straighten your arm backwards and upwards, keeping your back flat throughout the exercise. Repeat all reps on one side before changing to the opposite side.

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