Friday 20 October 2017

Siobhan Byrne: Getting motivated in January

The New Year is the ideal time to set your fitness goals for the year ahead

Siobhan Byrne: Every bit of exercise makes a difference
Siobhan Byrne: Every bit of exercise makes a difference
Squat 1
Squat 2
Lunge 1
Lunge 2
Plank 1
Push-up 1
Push-up 2

Siobhan Byrne

There is no better time to get motivated and to set new goals than January. Hopefully you got to enjoy some rest and relaxation, and some tasty food and family time, during the Christmas period - but without overdoing the eating.

Now is the time to really get motivated and make 2017 your year for fitness. Although January can be cold, wet and dreary, it is also an ideal time to take stock of any changes you want to make, and plan how to achieve them.

In order to get in great shape you need a training and food plan that you can stick to - one that does not take so much out of you that, after just three weeks, you are ditching the chicken breast and reaching for a curry.

This is where planning is key. Sit down and work out how much time you realistically have to prepare your food and devote to training - without this planning, you will simply fail.

Now I know as a busy working mum that time is not something I have a lot of, but you may start this year by putting yourself first and making sure you have some time for you. Remember, your health is your wealth and, as busy mums and dads, we can tend to leave ourselves till last.

So what works for me as a busy mum? Well, firstly, I know my downfalls. I always have emergency healthy dishes in the freezer, like vegetable soup, bean and meat chilli, and our healthy Bodybyrne BodyBurgers, because when I come home I'm usually hungry and tired. This way there is no temptation to reach for unhealthy options.

Next is making time for training. As a general rule, try and do your exercises first thing in the morning before the rest of the house is awake. If this isn't possible, make sure you have a time arranged later, just like an appointment that you don't cancel.

Look at where you can work in extra walks too. For example, walk the kids to school instead of driving them, then take an extra 15 minutes to power walk. Or join a fitness class at lunchtime or in the morning. Remember, every bit of exercise makes a difference to get you fit and healthy for 2017.

BACK TO   BASICS

SQUAT

15 reps

1/ Stand upright with your feet shoulder-width apart.

2/ Lower your body towards the floor, sending your hips back and down and bending your knees.

Push through your heels to return to start position, keeping your back flat throughout.

PLANKS

20 seconds

1/ Start face down on a mat with your legs straight and arms tucked in by your sides with elbows bent.

Then raise your body up onto your toes and forearms and hold, keeping your back straight throughout.

1/ Start by standing in an upright position with your arms straight.

2/ Then take a step forward into a lunge, dropping your back knee towards the floor. Push off the front foot to return to start position and then alternate the legs.

PUSH-UPS

12-15 reps

1/ Start on knees or toes depending on ability, with hands placed on floor under chest and back flat in plank position.

2/ Lower yourself to the ground, then back to start position. Keep the back flat throughout.

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