Derval O'Rourke: Finding what keeps you moving - and my baked falafels

Derval O'Rourke. Pic: Joleen Cronin

Being motivated is an interesting concept, you are basically saying that you have a reason to induce you to take action.

It’s very normal for people to go through phases with their motivation to stay physically fit. No one is motivated all the time, even Olympic athletes.

I can be consistent about getting to the gym or making time for exercise at home for a few weeks and then I can have a few weeks where I fall out of the routine of it. 

This week I will be sharing ways to stay motivated to exercise, and for dinner inspiration, it’s delicious baked falafels.

September is a great time to get into a routine that helps you to feel good about yourself. 

Studies show no matter what age you begin exercising, the benefits are worth the effort. Regular exercise aids quality sleep. 

If you ever struggle with sleep, exercise can be a really good tool to help with it. 

Research has shown there are links between being able to nod off to sleep quickly for a quality night’s sleep and exercising. 

Regardless of the plethora of proven exercise benefits I know you may feel too busy, have no time, and are lacking in energy.

Rather than depending on motivation consider one or more of the following steps to keep you moving over the coming months:

• Find an accountability partner: Most things in life are either easier or more enjoyable when done with someone else. The chances of you cancelling on someone else are much less than you cancelling on yourself, so consider the people in your life and if someone has a similar fitness goal to you. If so, talk to them about arranging exercise together. Make a solid plan and hold each other accountable. If no one jumps out at you, there are loads of ready-made fitness communities that would love new members so figure out what is close to where you are and take the leap to join.
  
• Have a gym bag ready to go: If something is easy and convenient, you are much more likely to do it. I like keeping a bag with some gym clothes and runners either in my car or near my front door. It’s harder to make an excuse to not go to the gym when my bag is ready to go.
  
• Set a goal: It’s a very rewarding feeling when you accomplish a goal that you have set for yourself. Whether it is a goal for endurance, how many reps you can do, or simply how many times a week you are active — achieving these goals is a great motivator. If you can, move the goalpost afterwards. Keep pushing yourself.
  
• Find what keeps you moving: I love listening to podcasts but the only chance I get is if I’m walking so I recently purchased a set of wireless, noise-cancelling headphones and my step count increased dramatically. I love wearing the headphones, it has totally elevated the experience of a walk. Find what the trigger is for you to get moving. A new pair of runners, a smartwatch, a pair of leggings, etc, whatever does the trick for you is the key.
  
• Don’t do things you hate: A lot of people fall into exercise as a punishment trap. Stop doing forms of exercise that you hate and start to do exercise that helps you to feel good and build from there. I genuinely hate spinning classes so I never do them but that doesn’t stop me from exercising. Go towards exercise that appeals to you.

Motivation will come and go but the benefits of exercise are always there. Find the best ways to keep you on track and moving.

Wellness Tip: It’s never too late to start exercising. Not only is it very beneficial for you now, but also will help with muscle and joint issues as you get older.

Fitness Tip: Even if you don’t get a full workout in, try to ensure you are stretching at least twice a week. Keeping your joints and muscles loose can help ease aches and pains.

Baked Falafels

recipe by:Derval O'Rourke

A Middle-Eastern favourite, right in your kitchen.

Preparation Time

 20 mins

Cooking Time

 10 mins

Total Time

 30 mins

Course

 Main

Cuisine

 Middle-Eastern

Ingredients

• 2 tin chickpeas, drained and rinsed

• 1 onion, sliced

• 2 cloves garlic, crushed

• 1 tbsp ground cumin

• 1 tbsp ground coriander

• 1 lemon, juiced

• Handful fresh coriander

• Handful of fresh baby spinach

• Salt and pepper

• For Coating:

• 200g breadcrumbs (use gluten free if necessary)

Method

1. Preheat the oven to 180°C.

2. Combine all the ingredients in a blender and pulse until they form a thick dough. This may take some time and you may need to occasionally stir the ingredients with a spatula to help it form into a dough.

3. Once all the ingredients are combined, use your hands to form golf ball size balls. Gently flatten each ball to form a small burger shape and coat in breadcrumbs.

4. Place all falafels on a greaseproof lined baking tray and bake in the oven for 20 minutes or until golden brown.

5. Once cooked, simply enjoy with sides of your choice.