Why I love working out with my Kettlebell

Are you looking for a way to tone your entire body, activate those essential posterior chain muscles, improve your posture and lose weight as an added bonus? Look no further than the kettlebell.

Why I love to work out using a Kettlebell

1. A sweat producing whole body toning workout can be achieved in a very short amount of time.

2. Only one piece of equipment is required and it can be done anywhere! (Please make sure children and pets are well out of the way!!)

3. All the major muscle groups can be worked out, including the very important posterior chain muscles. (Those muscles that are made weak by excessive sitting and underuse leading to back pain issues, non-firing glute muscles etc)

4. Its fun and gets that heart pumping for a great cardiovascular workout too!

My three favourite kettlebell moves:

1. The mighty Kettlebell Swing is such a simple but powerful move. You will see great changes to your bottom, and tone in your legs and tummy too! (I personally aim to do a minimum of 100 swings at each session. Try reps of 20, 30, 20, 30 with a 20 second rest break in between each set.

2. The Kettlebell snatch is such a fast and fun move that once you have masted it you will really enjoy the fluidity of it. (Good form is key here. Research the correct technique or ask a trainer to show you how). Try 12-15 reps each side x 2 reps.

3. The Kettlebell Single Leg Deadlift is not only great for the legs and stabilising muscles but a good core and balance exercise too). Try 12-15 reps x 2 sets each leg.

If you are a beginner I would advise starting off with a light weight such as a 4kg/6kg (women) or 9kg/12kg (men) and then once you have perfected the moves then consider upping the weight as you get stronger.

Please see the video attached for a sneak peak at these three moves. x

Why You Should Drink Water

We all love these long sunny hot days but please don't forget the importance of keeping hydrated, especially before during and after your workouts!

Yummy NO BAKE protein bar recipe

These homemade protein bars are a healthier choice than many shop bought bars that sometimes contain mysterious ingredients that can't even be pronounced! Ideal for a quick snack, whilst traveling, for hungry children after school, a quick pick me up during the day or perfect if endurance training.

These bars require about 15 minutes of prep time, then an hour-long rest in the refrigerator to set. Recipe makes about 16 bars.

• 140g chopped almonds
• 160g porridge oats
• 100g unsweetened coconut flakes (shredded coconut should work, too)
• ½ teaspoon ground cinnamon (Ceylon cinnamon is best)
• ½ teaspoon sea salt
• 200g almond butter (or peanut butter)
• 120ml (1/2 cup) maple syrup
• 1 ½ teaspoons vanilla extract

INSTRUCTIONS

1.     Line a 9-inch square baking tray with parchment paper. Lay the paper over and up the sides of the edges as this will make it easy for you to remove and slice the bars later.

2.    Toast the chopped almonds for maximum flavor (you can skip this step, but your bars won't be quite as awesome): In a medium pan over medium heat, toast the almonds, stirring frequently, until they are fragrant and starting to turn lightly golden on the edges, about 5 minutes. Transfer them to a medium mixing bowl. 

3.    Add all the remaining ingredients to the mixing bowl and stir until blended. The drier the mixture, the firmer the bars will be, so stir in extra oats if the mixture seems too wet. If its seems too dry you might need to drizzle in another tablespoon of maple syrup to help it all stick together.

4.    Transfer the mixture to the baking tray. Use a spoon to pack the mixture down as firmly and evenly as possible.

5.    Cover and refrigerate for at least one hour, or overnight. This gives the oats time to set.

6.    When you are ready to slice, lift the bars out of the baking tray by grabbing both pieces of parchment paper on opposite corners. Use a sharp knife to slice the mixture into squares.

7.    For portability, you can wrap individual bars in plastic wrap or parchment paper. Bars keep well for a couple of days at room temperature, but I recommend storing individually wrapped bars in a freezer-safe bag in the freezer for best flavor. They will keep for several months in the freezer.

Enjoy:) x