HIGH PLANK Core Strengthening Combo

High Plank Combo Fitness in Nigeria

 

#WOTD ☺

High Plank + Plank Knee-To-Opposite -Elbow + High Plank Leg Lift COMBO

1. Wrists, elbows and shoulders in one straight line.
2. Hands should be shoulder width apart.
3. Engage your core. Tuck your tailbone under and make sure your hips don’t sag/lower back doesn’t dip.
4. Keep your legs completely straight (except when reaching to opposite elbow).

A. Start in high plank position
B. Rotate your body under to reach your right knee to your left elbow/arm.
C. Return to high plank
D. Lift the same leg (right) up behind you – keep your foot flexed and leg completely straight. Pause briefly, squeeze your glutes and return to high plank.
E. The above (A to D) = 1 rep.
F. Repeat for a total of 8-10 reps before doing the same on the left side.
G. Rest for 45 seconds and repeat for a total of 3-4 sets.

This is primarily a core exercise, but also strengthens your shoulders, legs and glutes.

Enjoy ☺

Spice Up The Simplest Meals With…. SUYA!

Sometimes the simplest meals taste the best.

‘Suya Pepper’ is a blend of spices, one of which is cayenne pepper. I love it because it can turn ‘boring’ into YUMMY in seconds :)

E.g. ‘Suya Mackerel’ below – it took me less than a minute to season the fish, which I cooked in the oven for 25 minutes at 350F. I sautéed the frozen veggies in a small knob of butter for about 8 minutes.
Dished my meal, sprinkled some more suya pepper and lunch was served. Simple!

Suya Mackerel

A day later, I did the same with some beef – seasoned and boiled the beef until it began to get tender. Added a whole load of suya pepper and cooked in the oven for 25 minutes. Sautéed some broccoli and served :)
Suya Beef 1

How do YOU spice your meals?

Fun, FREE May Challenge – PUSH IT MAY

 

It’ been a long while since I held a FREE challenge, so here’s one to get you looking hot(ter) for the summer.

Inspired by clients, class members and regular questions I’m asked about pushups, PUSH IT MAY is here just for you… ONLY if you’re ready to get stronger and sexier, and put in the work! ;)

Join us on Instagram, my handle is @Adura_O and use the #PushItMay & #AduraO hashtags.

FYI: There’s a prize up for the grabs for consistency and hard work.

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Are You Bored?

Eating the same meals, doing the same workouts?

There’s one simple solution to this – try something new, it’s time to change things up!

Boredom with workouts stems from not seeing results and/or doing the same things over and over again. Find out what’s wrong with your routine by doing your research (you might be doing too much cardio, not resting or just not using correct technique) and work on a well rounded routine. Or go to the easy route, and ask a professional!

Do you run for 30 minutes every day? Start incorporating interval training, which will get you better results.
Do you NEVER strength train? Solution = start lifting weights, including your bodyweight (you don’t really need equipment).
Bored of your strength training routine? There are SO many strength exercises out there, don’t limit yourself to squats, planks, pushups, deadlifts, etc. Try multiple variations of these exercises e.g. squats –> single leg, split squat, squat pulses, squat hold, want me to go on? Also add new exercises to your routine.

And of course, never forget to stretch and work on your flexibility.

One more thing, have FUN with your workouts! Exercising is not a necessary evil, it is hard work but fun, and the results you get are icing on the cake :)

Practising handstands and goofinf around

       Practising handstands and goofing around

I’m currently taking part in a couple of Yoga challenges, and this has been one of the most enjoyable months (fitness-related) in a long while! I’m having so much fun, and learning so much in the process.

Boredom with meals can be fixed easily too.
The first thing you have to do is stop complaining about being tired of eating anything and do something about it. Healthy eating is not boring, don’t forget some people have sugary cereals every morning and hardly ever complain about boredom ;) Some people say they HAVE to eat rice everyday… think about it, that’s the same thing over and over again.

If you treat healthy eating like hard work, it will be just that. If you start to think of it as an opportunity to keep learning and trying new things, then it will be interesting and fun.

Enjoy your meals, get creative and realise that there are a lot of healthy options out there! And if sometimes, you find that you are eating the same thing over and over again, set yourself a mini-challenge.

e.g. There was a time I noticed I was eating eggs at least 5 mornings a week – I wasn’t bored but I really didn’t want to overdo it with the eggs! I challenged myself to NOT eat eggs for one week, and this forced me to be more creative and helped me in the long run. I made meatballs, had fish with vegetable stir fries, had okra or vegetable soup, etc.

Do You Throw Away Your Egg Yolks?

Think again before you get rid of your egg yolk(s) and only eat the whites.

1048418_646970065349457_1422590425_oYou’re throwing away so much nutrition, and that should be a punishable sin!

Seriously though, the reason why everyone got scared of egg yolks and other saturated fats is because of a very flawed study that was done many years ago.
The results claimed that eating saturated fats led to heart disease, what they failed to take into account was the lifestyle of each subject. Their sugar intake, their level of activity, smoker/non-smoker and other factors that could cause heart disease!

Now, it’s finally getting into mainstream media (which is unfortunately, when people really pay attention) – saturated fats are not the devil!!
Excess sugar, trans-fats, inactivity, smoking, etc are things should be avoiding!

So please eat your egg yolks, enjoy them*! Eating 2 or 3 eggs? Eat your yolks!

*Everything in moderation of course! Aim to eat eggs ~3 times weekly. I’m working on my egg addiction, ha! Eat more omega-3 rich fish, and don’t get carried away with eggs.

Egg Yolks and Nutrients

Burpees For Beginners… & Low Impact Too!

BURPEES – The ultimate total body exercise – core, cardio and bodyweight strength! I don’t trust anyone who claims they like burpees… How? Why? :p

Anyway, now that I’ve really sold it to you (ha!), here are two variations for beginners and also for people who need low impact alternatives.
As you can see, the vertical jump is not included in either and neither is the pushup.

ONE
1. Start in a crouching position and step your feet back, one at a time, into a high plank.
2. Keep your core engaged – while in the high plank. Make sure you hips don’t sag towards the floor (lower back doesn’t dip).
3. Step your feet back forward and stand up.
4. Repeat.

TWO
1. Jump and kick both feet back from crouching position.
2. Core engaged in high plank.
3. Jump forward and stand up.
4. Once you’re comfortable with this, then you can add the jump, instead of standing up.

Please consult your physician before doing any new exercise. This is especially important for people who have pre-existing injuries or illnesses.

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FREE EBOOK: 5 Tummy Trimming Recipes!

To make up for my radio silence on this blog, I have a free download for you - I’ve put together 5 recipes that will help you on the journey to the flat abs you’ve always wanted!

Free Fat Loss RecipesI’ve been busy with the ladies on ‘Trimmer In 28′ and the 8 week groups (Book your free call and find out more here: http://adura-o.com/free-call/) but that’s no excuse for neglecting this blog. It won’t happen again :)

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Stay Healthy.


Review

Healthy Heart Recipe: Cherry Tomato, Prawn & Sweet Potato Stuffed Red Peppers

A new, very red recipe just in time for Valentine’s Day!

Healthy Heart Waitrose Recipe. Valentine's Day.

Last week, I got an email asking if I was interested in sharing a ‘healthy heart’ recipe using Waitrose ingredients. I said YES, of course! I’m all about healthy food, especially trying out new recipe ideas – today’s was inspired by a suggestion from one of my Twitter followers!

Waitrose have actually created a Valentine’s-specific healthy heart recipes page on the Waitrose website to inspire recipes ideas and healthy ingredients to use: CLICK HERE.

This recipe was originally with plantain and turkey mince but someone forgot it in the oven *ahem*. Anyway….

Why is this recipe good for the heart, apart from the fact that it’s here on my blog?
Prawns are rich in omega 3 fatty acids, which help promote heart health. Every single ingredient in this recipe is highly nutritious and the end product is so tasty, I’ve already made it twice!

INGREDIENTS
Waitrose Southern Sunshine Sweet Potatoes (1.5 cups)
Waitrose Raw King Prawns (2 x 150g)
Waitrose Intensely Sweet Full-Flavoured Cherry Vine Tomatoes (1 cup)
Waitrose Red Bell Peppers (x 2)
Onion (Half)
Unrefined Coconut Oil (2 tablespoons)
Seasoning: Ginger, Mixed Herbs and Pink Salt

  1. Peel and dice the sweet potatoes, also chop up the onions. Season the prawns with ginger, herbs and pink salt (as desired).
  2. Heat the coconut oil in a wok, and add brown the onions.
  3. Add the sweet potatoes and pan fry for 5 minutes on medium heat. At this point, the sweet potatoes will start to soften. Add the cherry tomatoes.
  4. Now add the prawns and stir fry until prawns start to pinken.
  5. Cut the bell peppers into equal halves (or chop off the top inch of each bell pepper to create a ‘bowl’) and preheat the oven to 170C/350F.
  6. Cover oven pan with baking paper and lay out the peppers.
  7. Add equal amounts of the filling (prawns, sweet potatoes and cherry tomatoes) to the peppers.
  8. Bake in the oven for 25-30 minutes. Best way to check if it’s all cooked is the pepper will start to shrivel, which means they’re getting extra sweet!
  9. Enjoy!

<3 <3 <3 <3 <3 <3