Friday 19 January 2018

Siobhan Byrne: Take a break to form new habits

Our fitness expert looks at how making changes in your lifestyle can have positive results

Siobhan Byrne: 'If you break your bad habits for a short while it can easily become a long-term change with significant result'
Siobhan Byrne: 'If you break your bad habits for a short while it can easily become a long-term change with significant result'
Hindu squat 1
Hindu squat 2
Single leg hip extension 1
Single leg hip extension 2
Plank jacks 1
Plank jacks 2
Glute kickback 1
Glute kickback 2

Siobhan Byrne

After coming back from our five-day luxury boot camp in Marbella last month, I wondered how focused all of my clients would continue to be in making the changes in their diet and training in order to get the long-term results they really want.

Three days after our return, I was surprised at the difference good advice on nutrition and training can make for someone. Everyone is focused, and, more importantly, they have realised what they have been doing wrong.

This got me thinking about the common mistakes people are making in their day-to-day lives that impede them getting the results they desire.

Habit plays a large role in this but it can be altered. During the boot camp it only took five days to break a lot of habits that people were used to at home, such as reaching for the snacks or sweet things when bored or choosing to relax instead of training.

It is really important to understand that you can break these habits, which are preventing you getting to where you want to be.

Most of us will be shortly jetting away on holidays, or at least taking a break from the daily routine of work, and this is the perfect time for breaking bad habits.

Sun holidays or breaking the norm is a great way to look at new ways of changing your habits, especially when it comes to food, but also training.

Use holidays to train more than you might normally, especially if you struggle to get sessions in at home. The same can be said for food - use holidays to eat lighter foods while avoiding pesky calorific sweet treats that you may not crave as much in the sun or when out of your usual routine.

The bottom line is - if you break your bad habits for a short while it can easily become a long-term change with significant results.

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


Hindu  squats

These squats are great for working on quads. Don't forget to control the movement downwards so as not to bounce at the end and create unnecessary pressure on the joints.

1/ Stand upright with your arms straight in front at shoulder height.

2/ Lower your body towards the ground, keeping your back straight, while coming on to your toes and lowering your hands down to the sides of the feet. Return to the start position and repeat. Remember to push your hips back and down and not allow your back to lean forward.

Glute kick backs

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

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

Single leg hip extension

1/ Start by lying mid back on a step or on the floor, with your knees bent and hands by your side.

2/ Raise one leg slightly off the ground and bridge your hips, so your hips and glutes are elevated. Dip your hips down towards the ground and then push back up to bridged position.

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