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

 

Healthy Breakfast Recipe: Egg Muffins

Paleo Healthy Egg Muffins

Before I go into simple recipe, I have to give credit where credit is due.

This is completely inspired by my friends at Fitter Food and their “Omega Breakfast Bake” recipe in their best-selling book (Read More HERE).

This is one of the simplest, healthy and nutritious to-go breakfasts out there and I love this because you can play around with the ingredients (both the fish and the courgettes/zucchinis). I’ve made these with chicken, turkey or sausages, and spinach, carrots, sweet potatoes and other vegetables. I’ll post another variation next week :)

You can make a big batch of these muffins and store in the fridge for the week. Now, isn’t that a super easy breakfast, no matter how busy you are?

INGREDIENTS
6 eggs
2 small courgettes
200g wild alaskan salmon (tinned)
Seasoning (I used salt & thyme)

1. Preheat your oven to 180C/350F
2. Mix the eggs in a large bowl, add the salmon and mix.
3. Grate the courgettes into the mixture, and stir.
4. Season and lightly grease the muffin tin with coconut oil (I used coconut oil spray)
5. Add the mix into the muffin tin, add about quarter cup portions to each muffin cup
6. Bake in the oven for 18-20 minutes.
7. The muffins should come out clean from the cups.

SERVES: 3

SERVING SUGGESTION
Eat alone or with a side of vegetables. My favourite side is half an avocado.

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While we’re on the topic of recipes, I’ve been asked by a few people how they can purchase my recipe ebook.
The thing is, it’s not for sale, people who sign up for any of my online programs get it for free. Next one is ‘Trimmer In 21′, where one of the ladies has lost 7.4lbs and 7 inches with one more week to go!!! It starts on Monday 17th February, secure your spot today as spaces are limited
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Healthy Salmon Egg Muffin Recipe. Rich in Omega 3. Personal Trainer

Lateral Series: Lateral Squat Thrusts

I’m sure you are familiar with squats, lunges, pushups, running, walking and most exercises you have in your routine. One thing that they have in common is they’re up, down, backwards or forward motions. And we do a lot of these everyday, even if you don’t workout that much, you walk a lot, right?

We (yes I sometimes neglect this too and will work on this more) don’t do enough side-to-side (lateral) exercises and our bodies are weak in that area. Try to lunge to the side now, doesn’t it feel awkward and unnatural? It shouldn’t!

Why does this matter? This weakness can lead to injuries and can affect performance of other exercises. You should include lateral movements to improve your balance, target more muscles and increase the efficiency of your workouts.

This has inspired my new series, every week I’ll share a lateral exercise you should add to your routine.

We’ll start with lateral squat thrusts.

Not only is this an important lateral exercise to add to your routine as discussed above, it will get your heart rate through the roof!

Try this high intensity workout:
20s lateral squat thrusts
10s rests
8 – 10 SETS

* Hands should be in line with your shoulders, soft elbows
* Remember to land softly at all times
* When jumping back, make sure your lower back doesn’t dip, focus on engaging your core.

”0001dV”

Workout Wednesday Link Up: PLAN… To Succeed!

Yesterday, I bought myself a notebook (or four, but who’s counting? :p). I’m a stationery junkie, don’t even get me started!
It was one of those 5 subject notebooks and once I got back home, I labelled each section with personal or business goals and I’ve already started planning how I aim to achieve them. I’m already looking forward to working on them all :)
I have found that I meet my goals better when I write out a plan of action, nothing beats the feeling of ticking accomplishments off a list… no matter how long it takes.

You know that saying, “Failing To Plan Is Planning To Fail.“? It’s 100% accurate!

Whatever goals you’re already working on, thinking about working on or haven’t even thought about… planning is key. When you don’t plan, you have nothing to work with, or towards, and you may find that things just never seem to work.

Saying, “I want to lose weight” isn’t good enough. “I want Beyonce’s body” (ha!) is nowhere near enough.
What is your plan of action? How will you achieve this goal, however ridiculous it might sound to some? You can’t be chomping on a bar of chocolate while wanting these things. Or inhaling sugar… seriously!
Failing To Plan Is Planning To Fail. Plan To Succeed. www.adura-o.com Instagram:Twitter Adura_O
I’m almost certain you’ve heard of setting SMART goals but just in case you haven’t, here’s a quick breakdown. I’ll use weight loss for this example:
Specific: What exactly do you want? How do you plan to get it? I want to lose weight. I will eat healthy (plan my meals or have someone do it), I will exercise (plan my workouts or have a fitness professional do it), I will stay motivated (join a free or paid group, read healthy blogs and magazines), etc
Measurable: How many inches? What dress size? I want to be a UK size 10.
Attainable: Something that can actually be done, healthily in this case. NOT: To lose 10kg in a month or To go down 3 dress sizes in a month. YES –> To go down a dress size in a month. To go down 2 dress sizes in 3 months.
Realistic/Relevant: Your goal should be realistic and relevant to what you want BUT shouldn’t be too easy. You need to challenge yourself to see change. Nothing as easy: To lose 2lbs in a month OR To go down a dress size in 6 months.
Time: When do you want to reach this goal? Remember, it has to be all of the 4 above points (Specific, Measurable, Attainable & Relevant). You should set a time frame that you can work towards, to keep you accountable. In 3 months, and you can be even more specific and set an actual date.

Don’t stress yourself if you’re putting in all the work but are not getting desired results, you might have set yourself unattainable goals or your plan needs to be revised. We learn from our mistakes!

So… from today, write out a plan to reach your goals and enjoy the feeling of accomplishment as you tick off short, medium and long term goals.

Have a wonderful, healthy 2014, full of accomplished goals, good health and happiness!

”0001dV”

 

Only A Few More Hours Left!!!

Fat Loss In 21 Days. Lose Weight in 2014 With Personal Trainer Adura

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I’m loving the group of women we have this time round, it’s going to be GREAT!

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2014 is off to a good start, make yours GREAT!

Boxing Day – Time To Get Back On The Healthy Train

Fit & Healthy Boxing Day 2013. POst Christmas.

Hi!

I hope you had a wonderful Christmas with your loved ones, I did :) It’s now the day after, and it’s time to get back on track.

I started my day off with a huge mug of green tea and lemon, it was much needed after eating a little too much yesterday but I loved every mouthful :)

No need to feel any guilt about your Christmas Day indulgences, we are all allowed! Get back to clean eating from today (tomorrow, at the latest), a workout will help you feel even better :)

I’m sure you have leftovers from yesterday, avoid the deep fried or sugar laden foods and eat more of the protein (chicken, meat, fish) and veggies, have smaller carb portions, drink a lot of water and don’t stress about yesterday (it’s in the past!).

I ate leftovers today (chicken, oven baked scotch eggs and oxtail soup) but stayed away from the cookies and ice-cream ;)

So, don’t delay it any longer… get back on track ASAP!

Earlier today, I saw this quote and I had to share it with you:
“EXERCISE SHOULD BE ABOUT REWARDING THE BODY WITH ENDORPHINS… NOT ABOUT PUNISHING YOUR BODY FOR WHAT YOU’VE EATEN”.

A couple of days of over indulging will not cancel out all your hard work, so don’t try to make up for this by overtraining.

One tip that works for my clients is: To make up for a bad food day or two (or more!), go cold turkey and eat extra healthy immediately after!

Of course, you should also exercise but don’t overtrain and put your body under more stress in the name of making up for indulging.

Don’t keep eating cr*p and training extra hard to make up for it. Trust me, I fell into that trap once and ended up gaining weight!

*******
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