Tuesday 27 September 2016

Siobhan Byrne: Easy changes to boost energy levels

Substituting certain 'nasties' for healthier options can benefit your body weight

Siobhan Byrne

Published 09/08/2016 | 02:30

Siobhan Byrne starts her holiday by training
Siobhan Byrne starts her holiday by training
In out squat jump 1
In out squat jump 2
In out squat jump 4
On out squat jump 3
Diamond crunch 1
Diamond crunch 2
Side plank with dip 1
Side plank with dip 2
Spiderman 1
Spiderman 2
Spiderman 3

Last week we discussed some of the foods you should avoid while on holiday. Here are some more 'nasties' to avoid when contemplating that holiday bulge, and suggestions for some healthier replacements.

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Chips

These go-to tasty treats can pile on the pounds fairly quickly, due to their high glycemic reading and cooking process - in highly heated oil.

Opt for fresh salads, they are a great starter option to trick the body into thinking it is eating more than it actually is. Keep dressings on the side in order to control what you are adding.

Ice cream

It is exactly what it says on the tin - cream - and sugar, so if you are treating yourself on a daily basis be prepared to add a huge amount of calories to your diet. If you must indulge, try choosing a sorbet version instead, which will cut down on some of those calories from the cream but, remember, sorbet is still a sugar-laden treat.

Pasta and rice

Once again their high glycemic count can rack up the calories fairly quickly, especially if your quantities are not controlled and you are adding sauces or fried rice-style dishes to your daily meal plan. This combination of fats and carbohydrates in large amounts can make you retain water, which will make you feel heavier or even bloated as well as helping to add body fat. Look at having grilled fish or meat options instead, which will help satisfy for longer.

How to help combat lethargy from the sun

We all know the sun can be great for zapping our energy, especially if we are lazing about by the pool when the weather is particularly warm, heavy or humid.

When clients ask me how I usually start my day while on holidays, I always tell them by training, and each to their own whether that be your morning run or swim, hitting the gym or doing that body weight circuit.

Training first thing in the morning, before the family wake up, may seem like your worst nightmare on holiday but what it does is energise you for the day. Try it yourself and feel the difference - you might be pleasantly surprised.

See what a difference all these simple tips can really make to your energy levels and your body weight on your next holiday.

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

Holiday fitness #3

In out squat jumps

1/ Start in a semi-squat position with feet wider than shoulder-width apart.

2/ Jump into the air.

3/ Change your foot direction to split squat before landing.

4/ Then dip towards the floor before jumping back to squat position and complete a squat, repeating as you go.

Diamond crunch

1/ Start by lying on your back with the soles of your feet together, knees out to the sides and your arms straight up over your chest.

2/ Then raise your head and shoulders off the floor. Lower the body back down to the start position and repeat the movement. Keep the soles of the feet together throughout the exercise.

Spiderman

1/ Start in the top position of a push-up with your arms straight.

2/ Then bend your elbows and lower your body towards the floor, while at the same time bending one knee and bringing it to your elbow, with your foot off the floor.

3/ Push back up to the top position and repeat with the opposite leg.

The more advanced can try the crawling version of this. Start with your fight knee at your elbow, immediately extend your right hand out to crawl, then bring your left knee towards the left elbow and repeat the move.

Side plank with dip

1/ Start by leaning on your elbow on the side of the foot, with one foot on top of the other.

2/ Hold in side bridge position, with your hips and shoulders in line, and then dip at the hip towards the ground and return to start position. Repeat all reps on one side before changing sides.

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