Sunday 23 October 2016

Siobhan Byrne: No excuses! Find the time to work out

Start planning and take responsibility for your own fitness and mobility

Siobhan Byrne

Published 11/10/2016 | 02:30

Siobhan Byrne: 'take responsibility for your own fitness'
Siobhan Byrne: 'take responsibility for your own fitness'
Side plank
Crunch reach 1
Crunch reach 2
Prisoner squat 1
Prisoner squat 2
Lying superman 1
Lying superman 2

Getting in great shape is nothing short of hard work, but its high time you quit with the excuses and took responsibility for your own fitnes and mobility.

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As a busy mum I know how easy it can be to make excuses not to train. Work and the family can get in the way, or trying to get the washing out or dinner made can end up taking precedence if you allow it.

These excuses are only down to a lack of planning in your daily life, restricting you from taking the time you need for yourself. Remember, your health is your wealth and it tends to be only when that is taken away that we truly appreciate the importance of good health and the benefits exercises have on it. Everyone can manage to find 20 minutes a day to work out.

One of the main excuses I hear as a trainer is 'I'm too tired to exercise'. Lack of exercise does just that, it makes you tired and zaps your energy. Adding just 20 minutes of training can help with all of the following:

* prolong your life;

* prevent some diseases;

* keep your heart healthy;

* be more focused and more energised;

* control your weight;

* keep your heart healthy;

* strength training will help the fight against osteoporosis;

* boost your mood;

* get a better night's sleep;

Not everyone has the ability to train first thing in the morning, and if you're one of them, then do get your training in where possible.

Here are tips on finding the time to train:

l try to work out first thing in the morning, this is usually when you are at your freshest and also there is less chance of something getting in your way and restricting you from training;

* use your lunch break to train, try to get a lunchtime walk to boost energy levels for the afternoon;

* rather than sit in traffic, look at getting off the bus early and walking home to add extra exercise to the day;

* use the stairs instead of the lift;

* sitting down when you get home from work will only make you tired, get out straight away to help re-energise yourself.

This week we have five exercises which can be easily incorporated into your daily exercise plan to help keep you strong and develop your fitness levels.

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

Own your own health special

Side plank

Support your body by leaning on your side, on your elbow and on the side of your foot, with the opposite foot sitting on top. Keep your body straight and hold the position. Try to hold the position for at least 15-20 seconds while keeping your form perfect.


1/ Start on your knees or toes, with hands under the chest and back flat in a plank position.

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

Prisoner squat

1/ Start by standing with your feet slightly wider than shoulder-width apart and lock your fingers behind your head.

2/ Bend at the hips and knees to lower your body until your thighs are parallel to the floor. Then push back up to the starting position and repeat.

Crunch reach

1/ Start by lying on your back with your knees bent, feet flat and your hands on your thighs.

2/ Then lift your head and shoulders off the floor and slide your hands up to your knees. Keep your feet flat throughout. Lower your head, shoulders and hands, and repeat this movement.

Lying Superman

1/ Lie face down on the floor with your legs straight and your arms stretched out overhead.

2/ Raise your upper body and legs together about 15 inches off the floor, hold briefly and then return to start position by lowering yourself back to the floor.

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