It’s that time of the year again! ‘Julesfitnex’ and I are back with another #Christmas challenge!
We have the ultimate free Christmas countdown challenge for you!
It runs from Sunday December 14th until 25th (Christmas Day), we are going to help you burn fat and learn some good habits for 2015 with our #HealthMasCountdown challenge.
You will need a pair of dumbbells (don’t opt out if you don’t have dumbbells, we have you covered!) and a fridge full of healthy green vegetables!
Each day we will post an exercise for you to complete. Each exercise will be added to those of the previous days until you have a cumulative exercise for 12 days.
Also you will be required to make one of your meals mainly green vegetables (either breakfast, lunch or dinner) with no added complex carb.
** You should however add some protein with all meals, this included**
It’s Day #4 already, here are all the exercises so far. Watch the videos in the playlist right at the bottom for full demos.
Day 4 is:
4 sets of bear crawls
3 x 20s wall sits
2 x 20s bunny hops
1 x 1 minute side plank rotation
Try out this full body workout below is from Instagram (@Adura_O) and I decided to share it with you because I know not everyone is on Instagram!
Quick workout for you to kickstart your day three times this week… deal?
It’s almost Christmas & gift vouchers are available for your friends or family.
I have good news about ‘Trimmer In 28′, I’ve wanted to make some changes for a while and no time is better than right now!
Good News: ‘Trimmer In 28′ will still be available for online-only clients.
Better News: From January 12th 2015, there will be the option to include 3 weekly group workout sessions and weekly catchup sessions, for those here in Lagos.
- Initial Consultation
- Nutrition Guidelines & Meal Plan
- 3 x Weekly Classes (In Lagos)
- Workout Guide & Home Workouts
- Access To A PRIVATE Facebook Group For Support & Accountability
- Before & After Assessment
- Guaranteed Results (As Long As You’re Ready To Put In The Work)
Registration is now officially OPEN. Contact me for more information.
Here in Lagos, there will be a Zumbathon event on Saturday 15th November in aid of breast cancer – in their words, “Shake, Dance & Sweat for Breast Cancer Awareness”!
I’ll be there for a short while before dashing off to my 8am class, if you’re in Lagos, I hope to see you there – https://www.truppr.com/748/iwow-zumbathon-2014
NOTE: Always warm up before and cool down after your workouts. If you’re new to exercise, check with your Dr before trying a new fitness routine.
Today’s workout is from one of my classes last week and great if you’re working out with a friend. It’s fun working out with a friend but it’s extra motivation because in this case, Partner 2 always has to keep going until Partner 1 is done.
But if you have no friends (ha ha I’m so funny, right?) or are working out on your own, you can do all three exercises back to back and jump (using a jump rope) for 1 minute i.e.
30 seconds of High Plank
1 minute Jumping
x 3 Sets
(Rest for 45-60 seconds between sets)
With your partner, the person doing the pushups and high plank is the pace setter. Partner 2 keeps jumping (jump rope) until partner 1 is done, then you immediately swap.
Rest for 1 minute between each set (a set is station A & B back to back). And repeat for a total of 3 sets.
- Make sure your wrists, elbows and shoulders are in one straight line. Hands should be slightly wider than shoulder width apart.
- Your body should be held in plank position while your bend your elbows and lower down. Your body goes down as one strong unit (plank!)
- Your hips shouldn’t sag towards the floor, your lower back shouldn’t dip.
- Keep your elbows close to your body and most of the movement should be from your wrists.
- Always land on the balls of your feet.
Want a video? Leave a comment below
I can’t say this enough!!!!
It took a back injury 4 years ago to make me finally listen and I hope you’re smarter than I was! I was training hard, lifting heavy, having rest days and eating healthy – sounds like a winning combo right? WRONG!
I used to rush out of classes 10 minutes early to shower and get to work on time or “stretch” for a couple of minutes after my workouts and all seemed well until I bent over to pick up a kettlebell and someone ripped out my spine! It definitely felt like that… OUCH!
Bending over to pick up that kettlebell was the straw that broke the camel’s back! I wasn’t stretching and my muscles were not happy. My lower back paid the price.
After a visit to an Osteopath, I was informed that my mid-back was VERY TIGHT - Neglecting important stretches had left my mid back muscles super tight, until that fateful day when I picked up the kettlebell and that tightness travelled all the way down to my lower back!
I was unable to work for close to 2 weeks! Moral of the story is STRETCHING IS IMPORTANT!
I learned my lesson and this was the main reason I got into Yoga which has helped loosen up muscles that had been tight for way too long, increased flexibility and has made a lot of other exercises more effective!
It took a couple of expensive sessions with the Osteopath and 1 month of bikram yoga to fix me. This doesn’t have to happen to you!
Your muscles need it, your body needs it -
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.
I know it’s been kinda silent here but I’ll be back to regular blogging VERY soon!
See you soon
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!
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
How do YOU spice your meals?
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.
Check out these fun workouts by fellow Nigerian trainer – Ada!
She’ll be posting new videos weekly, so you should subscribe to her YouTube channel to stay updated —> https://www.youtube.com/user/AdaAriA