OWN TRAINER A NO-BRAINER

The kettlebell hangs between the knees for this compound exercise that works your upper body and posterior chain muscles.

I felt muscle pain in places I didn’t know existed. Repeat three times in five rotations. Builds power and allows your muscles to generate force.

3. KETTLEBELL RDL. AKA: THE ROMANIAN DEADLIFT

This hip-hinge exercise targets the hamstrings.

Hold the kettlebell with both hands in an overhand grip in front of the legs, inhale, bending hips only then exhale halfway, and repeat.

4. HALF KNEELING SINGLE ARM SHOULDER PRESS

Develops strength and stability in the core and hips. Select kettlebell and get into a healthy kneeling position, rotating the arm and pressing above the head. Balance was a challenge, but I got through the rotations easily enough.

5. THE REVERSE LUNGE

By this stage, I was wondering why I signed up for this. Stand upright and take large steps backwards, while holding the kettlebell up.

6. THE FARMER’S WALK

My favourite. I picked up two 12kg weights, which I walked to the end of his large gym and back again. Then I went for 20kg weights in either hand. It wasn’t a problem for me being a parent and generally carrying absolutely everything.

7. WIND DOWN

This includes the rowing machine, butterfly sit-ups and slam ball, each for around 20 seconds, with yoga and stretches to end.

1. Aim for 3 training sessions per week.

2. It takes up to 6 weeks to see effects - be patient. Suitable training includes dancing, long walks, hikes, and slow jogs with friends for around 180 mins per week in blocks of 45 to 50 minutes.

3. Eat protein like eggs and seeds.

4. Drink a pint of water every morning.

5. Aim for 4 to 5 portions of vegetables a day.

6. Get 7 to 8 hours of sleep each night cleared up that myth: “There’s a belief that people gain weight in their 40s and 50s more easily.

“It’s not true. Your metabolism stays the same between 20 and 60.

“You’re at the age where you have more responsibility in work and life, so you move less, and carry a bit of excess weight.”

After 30, you lose around three per cent of muscle mass each decade. That’s why resistance training — exercises that improve muscular fitness such as medicine balls and free weights — is key as you age.

It’s all about balance, which strengthens muscle power and reduces the risk of injuries.

The most important thing of all is to enjoy it — that’s what leads to consistency, he says.

Gavin told The Star: “I based the workout around kettlebells and dumbbells as these are very easily found in a gym or inexpensive to get.

“Barbara swims a lot and likes to ski, so it will aid with core strength, coordination and balance.

“I added conditioning at the end of her workout as she enjoys being outside her comfort zone, and a little cardio work can benefit recovery.

“The movement patterns

I would recommend for people of all ages are squat, push, pull, deadlift, lunge and carry or push heavy things.

“I’d also recommend the plank for core stability. Resistance training increases the ability of independent movement and living in later life and decreases the likelihood of developing osteoporosis and lower back pain.

“It also positively affects risk factors like blood pressure, metabolic rate, insulin resistance.”

Neat

Another tip for the timestrapped: the weight-loss winner NEAT — non-exercise attributable thermogenesis.

“NEAT means incorporating as much movement into your general day,” said Gavin.

“It makes a difference to those trying to lose weight. Walk to and from the shops, always take the stairs, dance around the kitchen, all the simple stuff — it works.”

O’Donoghue offers one-to-one sessions and takes no more than three clients at any one time.

Gavin was impressed with my effort — motivating — and set me on my way, saying I should see results within eight weeks.

To contact Gavin, email fortyfit. pt@gmail.com or on Instagram @fortyfit_coaching