Sculpt & Tone with Kettlebells

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Over the past few months I have incorporated kettlebell workouts into my routine. I use a gymboss to time my workouts. If you want to sculpt and blast fat off your entire body; kettlebells will help you in your quest to wellness. Kettlebell movements result in short bursts of intense exercise that will boost your metabolism for up to 24 hours after breaking a serious sweat.

Kettlebells provide a total physical fitness workout through three-dimensional movements. Muscles that are targeted in each workout include:

  • Glutes (great for toning and firming your butt)
  • Hamstrings
  • Inner thighs
  • Quadriceps
  • Calves
  • Abs ( your entire core is engaged throughout the workout)
  • Back
  • Trapezius, rhomboids and latissimus dorsi (lats)

So as you can see you engage your whole body throughout the workout. Total body workouts are the best for reducing your body fat percentage. There is a cardiovascular component to kettlebell routines and this will stimulate your heart rate.

Other beautiful benefits include:

  • Sexy toned, firm butt
  • Reduced waistline and flatter abs
  • Fat loss
  • Leaner legs
  • Toned Arms
  • Improved posture
  • Tight core muscles
  • Enhanced joint stability

So whether you join a class in your local gym or you buy kettlebells for your home gym it is imperative you learn the correct posture/form. Bad posture places unnecessary stress on the joints can be result in injury. Never compromise form. Always warm up and cool down/stretch. Another important element to training and achieving positive results is to ensure you are eating a well-rounded diet. Be sure to check out my recipes on the blog to help you along the way.

An example of a programme for me consists of the following:

I use a gymboss (interval timer) 45 seconds’ on/15 seconds off, 3 sets of each exercise.

  • Warm up

Kettlebell Workout (youtube exercises below)

  • Double Hand Hold Squat
  • Torso Circles
  • Romanian Deadlift
  • Double Arm Swing
  • Tricep Press
  • Goblet Squats
  • Russian Twists
  • Planks
  • Cool down/stretch

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Stay Hydrated & Eat Real Food x

Homemade Coconut Milk

DSC_3459

Coconut milk is extremely easy to make in the comfort of your own kitchen. It is a great alternative to almond milk or dairy. It is made from dried coconut flesh. The coconut milk you pick up in the store may seem like the easier option but “getting your health chef on”, in the kitchen and making your own will benefit you in the long run. Cans are lined with BPA (unless stated) and contain guar gum which is made from legumes and can be difficult for some individuals to digest.

You can use coconut milk in curries, smoothies, baking; soak gluten-free oats overnight in coconut milk, chia pots and pancakes. Homemade coconut milk is rich in lauric acid (medium-chain fatty acid, good fats), vitamins C, E, B as well as iron, selenium, calcium, magnesium and phosphorus.

What you will need:

2 cups Unsweetened Desiccated Coconut

4-5 cups Hot Water (not boiling)

Method:

  • Heat water in a saucepan till it is hot but not boiling.
  • Pop desiccated coconut in a large bowl and pour in hot water. Allow to soak for 20-25 minutes.
  • Add all the mixture into a food processor or blender (you may need to do this in two batches) and blitz the mixture until creamy and frothy.
  • Strain the coconut milk mixture. I used a strainer or you can use cheesecloth, it allows the liquid to pass through and saves the coconut pulp. Add the pulp to pancakes or smoothies.
  • Pop the liquid into a large jar or bottle. It will last about 3-4 days in the fridge.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

5 Lean & Healthy Braai Recipes

Fitness His Edition Front Cover

This is a feature I wrote for Fitness His Edition magazine March-April 2013 containing healthy braai recipes (bbq in Ireland) to help you blast fat with food. Click here Healthy Braai Recipes to view the article and be inspired to become a healthier, leaner and vibrant you.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

Protein Packed Salads

Kim Dolan SmallThis is a feature I wrote for Fitness magazine March-April 2013 containing protein rich salad ideas to fight fat with food. Click here Protein Rich Salads to view the article and be inspired to become a healthier, leaner and vibrant you.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

Raw Banoffi

DSC_3521Raw Banoffi is a guilt free treat. The recipe is gluten-free, grain free and if you follow a dairy free eating regime just omit the greek yogurt and use coconut cream. Eat it as a weekly treat. Raw Banoffi is so easy to throw together and is abundant with health properties to help you in your quest to super eating. Benefits include:

  • Bananas: packed with vitamin B6, C, potassium, manganese. Bananas are a prebiotic source and this will help probiotics thrive and is helpful for vitamin B absorption. So, hello “Happy Gut”. I topped the sweet treat with greek yogurt which also contains beneficial probiotics to help with digestion.
  • Cinnamon: makes insulin more effective and will help with energy levels.
  • Ground Almonds: packed with vitamin E, B2, K, manganese, magnesium, omega 6, carotenoids, bioflavonoids and phytosterols.
  • Coconut oil: strengthens immune system, increases metabolism (aids in weight loss), improves digestion, boosts key mineral absorption (calcium and magnesium), antifungal and antibacterial properties, provides long-lasting energy and is great for skin and hair.

I used glass jars to serve individual portions but ramekins will work perfectly or you could use a small cheesecake tin. Use what is available. Also when layering the mixture in the jars I added raw cacao nibs and toasted flaked almonds.

What you will need to execute this dish:

Base:

2/3 cup Ground Almonds

2/3 cup Desiccated Coconut (unsweetened version)

4 tbsp. Extra Virgin Coconut Oil, melted

1 tbsp. Organic Rice Syrup or Honey, melted

1 tsp. Vanilla Powder

½ tsp. Cinnamon

Banana Toffee Mix:

3 Banana’s

4 Medjool Dates, pitted

1 tsp. Vanilla Powder

½ tsp. Cinnamon Powder

The Method:

  • Base: In a large mixing bowl add ground almonds, desiccated coconut, coconut oil, rice syrup, vanilla powder and cinnamon, combine the mixture.
  • Banana Toffee Mixture: In a food processor add the banana’s, dates (pitted), vanilla powder and cinnamon, blitz until combined and smooth.
  • Layering: In the glass jars (this recipe makes 2) I layered the mixture. First I added the base mixture then banana toffee mixture on top followed by a layer of raw cacao nibs and toasted flaked almond, another base mixture layer, banana toffee mixture. To finish it off I added glenisk greek yogurt, sprinkled raw cacao powder and nibs on top.
  • Allow to set in the fridge for about 1 hour.

DSC_3522Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

Savoury Pancakes with Spicy Tomato Chicken & Guacamole

DSC_3515I made this savoury pancake with a sandwich and a chicken fajita on my mind. I came up with a gluten-free, high protein, good carbohydrates version all made in the comfort of my own very small kitchen. If you like sandwiches and chicken fajita then you will love this. Sure, it is no Ploughman’s sandwich but who cares it’s a better version oozing with flavours of chilli, lime and avocado. Eat this delicious creation for lunch, dinner or tea. Become your own health chef and turn your kitchen into a creative cooking hub. I found spare tiles on the balcony; I washed two and made plates out of them. Be inspired.

Pancake mix:

(serves one person, double the mixture if you have guests)

2 Free Range Eggs (1 egg yolk)

1 tbsp. Full Fat Smooth Cottage Cheese

2 tbsp. Gluten Free Oats

¼ tsp. Baking Soda

1 tsp. Mixed Herbs

Season with pink salt and black pepper

Spicy Tomato Chicken 

4-5 Organic Chicken Fillets, rough chopped (save some chicken for lunch the following day)

½ Garlic Clove, grated

1 Red Pepper, chopped

4-5 Spring Onions, roughly chopped

¼ tsp. Cayenne Pepper

1 tsp. Cumin Powder

½ tsp. Chilli Flakes

3 tbsp. Organic Tomato Paste

Pink Salt & Black Peppercorns to season

(* squeeze some lime juice over the chicken at the end of cooking)

Homemade Guacamole

1 Medium Ripe Avocado

Squeeze ½ Lime, juice only

Pink Salt

Put it all together:

  • Savoury Pancakes: pop all ingredients in a food processor blitz until combined. Use a small pan (I used 16cm). Melt ½ tsp. coconut on medium heat, pour half the pancake mixture on, cook on each side for 4 minutes (should be light brown), pour the next half of the pancake mixture. This will make a top and bottom sandwich effect.
  • Spicy Tomato Chicken: Melt 1 tsp. coconut oil on a large pan medium heat, add spices and chicken. Next add chopped red pepper, spring onion and tomato paste. Ensure chicken is cooked in the middle (no pink bits) before serving. Squeeze lime juice over the chicken and remove from heat.
  • Homemade Guacamole: Scoop avocado pulp, lime juice and pink salt into a food processor and blitz until combined.
  • Plate it up as you would a sandwich. I added rocket, dolloped crème fraiche (1 tsp.) on top and chilli flakes.

DSC_3508Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

Chocolate & Pumpkin Cake

beetroot and ginger soup-2Love, Bake, Munch. This cake recipe is low in fructose (if you use rice syrup, fructose is sugar), gluten-free and grain free. It had a rich chocolate taste which really satisfied my chocolate craving taste buds. I baked it on a Sunday as a weekly treat but it would make a great birthday cake for a loving family member or friend. Nourish your soul with real food.

Ingredients

½ cup Ground Almonds

½ cup Coconut Flour

½ cup Pumpkin Puree

¼ tsp. Baking Soda

½ cup Raw Cacao or Cocoa Powder

1 tsp. Vanilla Powder

1 tsp. Cinnamon Powder

3 tbsp. Coconut Oil, melted

5 Free Range Eggs

½ cup Organic Rice Syrup or Honey or 5-6 Medjool Dates, roughly chopped

beetroot and ginger soupHow to make this cake

  • Make pumpkin puree, recipe here.
  • Preheat oven 180 degrees, bake for 22-25 minutes this will vary with oven temperatures.
  • In a food processor add ground almonds, coconut flour, pumpkin puree, baking soda and raw cacao powder, pulse.
  • Next add vanilla powder, cinnamon powder, coconut oil, eggs and your sweetener of desire (rice syrup), continue to pulse the mixture to a cake batter.
  • Pour mixture into a round sponge cake tin (ensure it is greased) and pop in the oven insert a toothpick in the middle of the cake after 22 minutes; if the toothpick comes out clean the cake is ready to be munched.
  • I added Full Fat Greek Yogurt on top, drizzled Rice Syrup and toasted Flaked Almonds.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x