Eat & Move with Derval O'Rourke: Full body kettlebell workout followed by mocha balls and cookies for the sweet tooth
This week I’m sharing a full body kettlebell workout. For my recipe it’s my magic mocha balls and some delicious lime, chocolate and oat cookies.
Let’s talk about the issue with not moving. With many of us driving to work, sitting behind a desk all day and then spending the evening on the couch, it’s no wonder that lack of exercise has become a huge public health problem.
There has been lots of research conducted on this subject and the evidence consistently links physical activity with a reduced risk of heart disease, stroke and early death. It has also been shown to decrease risk of other diseases like type 2 diabetes, Alzheimer’s and even certain cancers.
Engaging in regular physical activity is also credited with improved quality of movement, decreased stress and better mental health.
While training for a flat stomach might keep you interested short term, it gets old pretty fast. Trust me when I say that using long-term health as one of your motivators to workout will keep you engaged for much longer than aesthetic goals ever could. My goal is to be able to move well for the rest of my life, if that means I look good then that’s just great.
With this in mind, I’m sharing a short full-body kettle bell circuit. I chose to use this piece of equipment as it’s affordable, readily available and can really challenge the body if used correctly. Also it’s really easy to do at home which is handy for me while my daughter is in bed!
Circuit:
Stand with your feet shoulder-width apart. Hold the kettlebell upside down with both hands and keep it close to your chest. Squat down until your knees are at 90 degree angle, sitting back into the movement and ensuring your knees don’t track over your toes. Keep your chest up and core engaged. As you drive up out of your squat, press your arms above your head. Then lower your arms, drop back into your squat position and repeat.
Start standing, holding the kettle bell by the handle. Keeping the weight back in your heels, swing the kettle bell back and release hips back so hamstrings are extended. Do not squat down. As you release back, squeeze the glutes to thrust the kettle bell back up to shoulder height.
Hold the kettlebell handle in one hand. Stand on the opposite leg and lift the other one off the floor. Soften the knee of the straight leg, hinge from the hips and lean forwards keeping your back straight. Lower the weight towards the floor, feeling the pull down your hamstrings. Pull yourself up using your glutes and hamstrings.
Return to the starting position, squeezing your glutes at the top.
Place a kettlebell on the floor between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position. Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do. Reverse the motion to return to the starting position.
Hold the kettle bell in one hand and place the other hand on a stable raised platform at around knee height. Soften your knees and lean the body forwards, keeping your back straight and core engaged. Allow the weight to hang naturally below you then bend your arm to pull the weight up to the torso.
Keep your elbow high and squeeze your back at the top. Lower down to the starting position and repeat.
Complete four to five rounds with minimal rest between each exercise and 90 seconds rest between circuits.
@Barefootfitness
This is a personal training and class centre located in the Melbourne Business Park in Cork. The team consists of Ray Buckley PT, Daniel Kelly PT and Rosie McAuliffe Nutrition plus support from the physiotherapist and sports therapist in Barefoot Physio.
Their aim is to provide health and happiness to as many people as possible through training and nutrition.
Check them out.
Magic mocha balls
These are really filling and have a kick of coffee to get you going. These work a treat for before you do a workout if you feel in the need of a little snack.
- Protein — 9.3g
- Fat — 5.6g
- Carbohydrate — 37g
- Calories — 212
- 200g porridge oats
- 120g sunflower seeds
- 8 medjool dates, stones removed
- 3 tsp instant coffee powder
- 50ml hot water
- 40g vanilla protein powder
- 2 tbsp cocoa powder, to roll the balls in
Place all the ingredients into a food processor.
Blend until they are combined as a paste.
Remove and shape into balls using the palms of your hands.
Roll each ball in a dusting of cocoa powder.
Eat with a cuppa.
Lime, chocolate and oat biscuits
These healthy biscuits are a great recipe to make and eat as snacks. I tend to snack two to three times a day. Normally, between breakfast and lunch, then lunch and dinner. These are great for elevenses or the afternoon slump. I love to have these to give me a boost while I’m working away on the laptop.
10 minutes
15 minutes
10 large cookies
- Protein – 5g
- Fat – 20.4g
- Carbohydrate – 22.7g
- Calories – 294
- 100g butter at room temperature
- 1 egg
- 1 banana, mashed
- 1 tsp vanilla extract
- 2 tbsp. honey
- Zest of 1 lime
- 100g whole meal flour
- Pinch of salt
- 1 tsp baking powder
- 100g porridge oats
- 25g desiccated coconut
- 50g chopped walnuts
- 75g dark chocolate, roughly chopped
Heat the oven to 180C.
Place all of the ingredients in a large mixing bowl.
Using your hands combine all the ingredients.
Using the palm of your hands form into individual biscuit patties and place on a non-stick baking tray.
Pop in the oven for 15 minutes until lightly browned.
Remove and cool.
Store in an airtight container.
