Tuesday 27 September 2016

Siobhan Byrne: Plan your way to cleaner eating habits

Prior preparation and avoiding temptation is the key to success

Published 12/07/2016 | 02:30

Siobhan Byrne: 'if you don't plan for a healthier lifestyle, you will not succeed'.
Siobhan Byrne: 'if you don't plan for a healthier lifestyle, you will not succeed'.
Uni glute bridge 1.
Uni glute bridge 2.
Uni glute bridge 3.
Sumo squat 1.
Sumo squat 2.
Sumo squat 3.
Jumping split squat 4.
Jumping split squat 1.
Jumping split squat 2.
Jumping split squat 3.
Side lunge 1.
Side lunge 2.

Every Monday morning is the same. You start off with great intentions, promising yourself that this week you will eat a healthier diet. However, temptations invariably arise, and plans soon fall by the wayside.

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Over the next few weeks I'm going to be looking at why people fail when they set out to eat a clean and balanced diet. I'm also going to share some tips I've learned over the years that may just help you regain control of your eating habits.

The truth is that if you don't plan for a healthier lifestyle, you will not succeed.

There are a few reasons for this. Firstly, there is far too much temptation out there. It tends to be easier and cheaper to find processed and sugary foods, although new healthier eateries are opening up all the time and a lot of restaurants offer healthier options on their menu, which is a great start.

The second reason you haven't succeeded is because you have not prepped your food. It may seem a little simple, but if you have your meals prepped for the entire day, it will stop you reaching for that slice of toast when you get home from work.

Back-up meals are also important. This doesn't mean you have to walk around with a chicken breast and sweet potato tupperware box in case of emergencies.

However, you should have a go-to snack option that will get you through in case you don't get to eat at a set time.

This could be as simple as a small portion of unsalted nuts, a protein bar, protein shake or a piece of fruit.

Likewise, if you're going to a restaurant, plan ahead by checking out their menu options online.

They say failing to plan is planning to fail. This age-old advice applies to healthy eating habits too.

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.

Focus on legs and glutes

Sumo squat

1/ Start by standing upright, with your arms straight and your feet wider than shoulder-width apart.

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

3/ Push through your heels to return to the start position, keeping your back straight and head up throughout the exercise.

Return to start position.

Side lunge

1/ Stand upright with your arms by your sides.

2/ Then take a step to one side, lower your body down and lean your torso slightly forward with your weight on the outside leg. Keep the trailing leg straight, then simply push off your leading foot to return to start position. Repeat all reps on one side first.

Return to start position.

Uni glute bridge

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

2/ Raise your hips off the floor making a straight line.

3/ Then extend one leg straight out. Lower yourself back to the floor and repeat.

Return to start position.

Jumping split squat

1/ Stand upright with your feet split from back to front.

2/ Lower your body down towards the ground like a lunge position.

3/ Push off the front foot and jump into the air.

4/ Land with the opposite foot forward. Repeat.

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