Monday 11 December 2017

Siobhan Byrne: Keep active during the festive period

Time off work can be a great opportunity for partaking in outdoor activities, says

Siobhan Byrne: time off work can allow you to enjoy the outdoors.
Siobhan Byrne: time off work can allow you to enjoy the outdoors.
Glute kick back
Glute kick back 2
Front bridge to T
Front bridge to T 2
Walk-out push-up
Walk-out push-up 2
Walk-out push-up 3
Walk-out push-up 4

Siobhan Byrne

Last week we discussed some tips on how to avoid going to excess during the party season. But as we begin to wind down with our last issue before Christmas, this is a great time of the year to catch up on much-needed rest and enjoy family time.

Your exercise routine does not need to go to pot over Christmas either, you should look at ways of incorporating activity for the entire family.

Time off work can be a great way of getting back in touch with outdoor activities - the early morning walk before the kids wake up or the evening run to burn off a few extra calories.

I will be taking advantage of days off and planning sneaky gym sessions and wintery runs to keep up the energy levels. Watching calories during the holiday season doesn't mean you can't also have a great time.


If it's not the nicest thing you have eaten, don't overindulge in it. All too often we end up eating the entire meal even if we didn't think it was that great. Don't waste the calories unless it's really worth it.

Don't skip meals just because you are going out. Frequently people skip a meal during the day in the hope of saving calories only to end up overindulging and consuming more calories than had they had all their meals.

One splurge does not mean you have to create a habit. Get straight back on track the following morning, start by rehydrating with water.

Remember, portion sizes do matter. Choose small amounts of food and limit your variety as we tend to eat more when we have more to choose from.

Pick your titbits wisely. There may be lots of deep fried and pastry food treats going around the Christmas parties, but if you are to eat them, choose wisely. It is easy to not be aware of how much you are eating when out socialising.

Party preparation#2

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

Glute kickback

1/ Start on all fours, with knees and hands on the floor and keeping your back flat.

2/ Kick one foot up to the ceiling while keeping a 90 degree angle, then lower the foot back down towards the chest and repeat with same leg.

Walk out push-up

1/ Start by standing upright with your arms by your sides.

2/ Then bend forward at the waist and put your hands on the floor.

3/ Walk your hands out into a push-up position.

4/ Complete a push-up then walk your hands back until you return to start position.

Front Bridge to T

1/ Start by supporting your body off the floor, resting on your toes and elbows with your arms bent at 90 degrees.

2/ Then raise one hand upwards, towards the ceiling, rotating your body at the same time.

3/ Look up at your hand and hold that position briefly, then lower yourself back to the floor and repeat the same movement on the opposite side.

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