10 Minute Fat Burning ‘Workout With Adura’ Video

Hi!

With the goal of making healthy living as simple as possible, here’s a 10 minute bodyweight HIIT workout for you. This means ZERO equipment needed.

1 – WARM UP! It is very important to help get your muscles and joints ready for your workout. And reduce the risk of injury!
2 – INJURIES? I’m going to trust you and believe won’t train through any injuries! If any of the exercises above aggravate any injuries, please STOP!
3 – NEW TO EXERCISE? Pace yourself, you are your own competition :)
4 – Cool Down & Stretch AFTER your workout.

Look out for more ‘Workout With Adura’ videos where we get through the paces together ;)

Quick recap of the workout:

High Knee TABATA
Squat Thrust TABATA
TWO SETS OF 20s Single Leg Plank Jacks, 20s Plank, 20s Rest

Questions? Ask away!

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Core And Upper Body Strength TRIPLE SET & A Quick Tabata

The requests for toned arms keep coming in and I’m on a mission to help ladies (& gents) not only achieve this but get stronger in the process.

That’s my excuse for bringing you another ‘Arms & Abs’ video!

Please watch the entire video before adding this to your next workout. The three exercises are:

  1. KETTLEBELL BICEP CURL & SHOULDER PRESS
  2. KETTLEBELL CHEST PRESS
  3. LEG LOWER STATIC HOLD

When you’re done with the above workout, add this tabata and core workout.

You’ll need a slam ball or a NON-SLAM medicine ball. Watch entire video before you try it – it contains important tips!

As always:
CORRECT FORM/TECHNIQUE IS KEY! Don’t rush through your exercises and end up compromising your technique and risking injury… not worth it!

Turn up the volume to hear the voiceover with more helpful instructions and let me know how you get on after you try it!

Important Tip: ALWAYS Warm up before, and stretch after all workouts.

Lettuce, Tomato, Cucumber, Green Pepper And Guinea Fowl Salad

Nigerian Salad Lettuce Tomato Green Pepper Cucumber Guinea Fowl Made In Nigeria

Nothing much to add to this colourful picture except – if you’re like me, and totally love your protein, feel free to add a side of guinea fowl to this.
I sometimes eat this with chicken from stew, the stew ends up being a ‘naija-style’ dressing.

Also:

Small sprinkling of sweetcorn aside, all ingredients in this salad are locally sourced (NIGERIA) – lettuce, cucumber, green pepper, tomatoes and strips of smoke guinea fowl.

In these tough economic times, let’s focus more on eating our foods, which have many nutritional benefits, are tasty and more affordable. And make it a habit.

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[Video] Arms & Core – Plank, Shoulder Taps & Pushups

This super-quick addition to your next workout, will help you tone your arms and get a stronger core, think – ‘Arms & Abs’!

THREE exercises and THREE sets, with ZERO equipment needed.

  1. High Plank
  2. Shoulder Taps
  3. Pushup & Shoulder Tap

You’ll notice that each set is a build up from the previous one, watch the entire video first for instructions and technique before you exercise.

As always:
CORRECT FORM/TECHNIQUE IS KEY! Don’t rush through your workouts and end up compromising your technique and risking injury… not worth it!

Turn up the volume to hear the voiceover with more helpful instructions and let me know how you get on after you try it!

Important Tip: ALWAYS Warm up before and stretch after all workouts.

Plantain Recipe: Boiled Plantain.

Just included this in a client’s meal plan and it wouldn’t be right to keep it to myself ;)

INGREDIENTS

  • 1 plantain
  • 1.5 cups prawns/shrimp
  • 2 cups peas
  • 1 red bell pepper
  • 1 400g can chopped tomatoes
  • 1/2 red onion
  • salt to taste
  • mixed herbs and spices

PREPARATION INSTRUCTIONS

  1.  Cut the plantain, without peeling the skin off, into three equal pieces (chop off and discard both ends.).
  2. Add 1.5 cups of water to a small saucepan and bring to a boil. Add the plantains, and cover with a lid.
  3. Prep all the ingredients for the stir-fry – chop the onions and peppers, wash the peas and prawns. Season the prawns with a teaspoon of herbs and spices, and some salt to taste.
  4. Heat a tablespoon of coconut oil in a wok, add the onions and fry them until they start to brown. Now, add the prawns and stir fry until they start to turn pink.
  5. Add the chopped tomatoes and peppers, leave to simmer for 5-8 minutes.
  6. Finally add the peas, taste and if any more seasoning is needed, add at this point. Leave to simmer.
  7. After 12-15 minutes of boiling the plantains, take the pan off the hob, drain the water and leave to cool down a little. Check the sides to see how the insides have cooked, the plantains should be an even yellow colour all through. Slice the skin with a knife, and peel.
  8. At this point, the stir fry should be ready. Serve the plantain with a generous serving of the stir fry. If you’re cooking for two, boil two plantains, the stir fry is enough for two.

Serve the plantain with a generous serving of the stir fry. If you’re cooking for two, boil two plantains, the stir fry is enough for two.

You can have this for lunch or dinner, I love it post-workout as this is one of the best times to have ‘good’ carbs (e.g. plantain and sweet potato).

Serving size – ideally 2 of the pictured pieces (2/3 of a small plantain or half of a large one).

Three Essential STANDING Post-Run Stretches.

Post Running Stretch Adura O Fitness NigeriaI can’t emphasise enough how important it is to stretch post-workout – I learned from personal experience and try to share my stories with others so they don’t make the same mistakes I did!

Quite a few years ago (wow, almost 10 now!) I used to run… A LOT. It all started with training for a  Cancer Research 5km run and a few  years later, I had a handful of 5km and 10km races and two half marathons under my belt. My 2nd half marathon left me with a few injuries and aches, the main one being my left knee. Walking the next day was agony and I made an appointment to see a Physiotherapist, who told me my knee wasn’t injured but the muscles around it had been neglected and were tight! And also, some muscles including my glute medius were weak – I hardly did any strength training but that’s a whole blog for another day.

It’s important to work on all round fitness because all aspects compliment each other e.g. strength training and flexibility (stretching & foam rolling) compliments running.

It took a few weeks of prescribed rehab – stretching, foam rolling and strength training – before I could workout again. By then, I’d discovered strength training and other forms of exercise, I decided to stop running completely and didn’t pick it back up again for a very long time – again, that’s a topic for another day.

The point of all this is to tell you, beg you to PLEASE PLEASE stretch after you workout. Don’t make the “I don’t have enough time” excuse, finish your workout 10 minutes early and STRETCH!

RUNNING recruits a lot of muscles, which need to be stretched out to reduce risk of injury amongst other benefits. These muscles include quads (front of thighs), calves, glutes and muscles around the hips (flexors, extendors and rotators).

If you really are pressed for time and have ended your run 5-10 minutes early, here are three stretches you MUST include in your post-run stretch routine, which will target the important muscles. I’ve focused on standing stretches, which are great if you run outdoors so you don’t have to worry about getting your clothes dirty. Spend 60 – 90 seconds on each stretch (on each side) and finish off with a full body stretch – stand on your toes, extend your arms overhead and reach as far up as you can.

Be aware these aren’t the only stretches I recommend but they are a good start.

Hamstrings, Calves, Hips & Lower Back

Wide Leg Forward Bend

Wide Legged Forward Bend

Progression: Include a twist to intensify the stretch.

Wide Legged Forward Bend With Twist

Wide Legged Forward Bend With Twist

Quadriceps & Hip Flexors
Tips

  1. Pull your heel to your butt and push your hips forward.
  2. Keep your thighs pressed together and knee pointing down towards the floor.
  3. Do this close to a wall, in case you need it for balance.
Standing Quad Stretch

Standing Quad Stretch

Hips, Glutes & Lower Back
Tips

    1. Stand on your right leg, place left ankle on right knee. Sit back and down into a squat. If possible, push your left knee down to open the hips and deepen the glute stretch.
      Regression: Try this lying on your back or seated.
    2. Stand next to a wall for support, if needed,
      FullSizeRender

      Figure Four Stretch

      As I stated earlier, finish off with a full body stretch. Stand on your toes and stretch your hands up towards the sky/ceiling. I love this stretch, especially first thing in the morning when I roll my lazy backside out of bed.

Full body standing stretch

These simple time-saving stretches can make a difference, trust me and learn from my experience.


Instagram: @Adura_O | @WorkoutWithAdura

Healthy Recipe: Stewed Liver & Peas (#ThrowbackThursday)

Be honest, did you think, “Yuck!” when you saw the title of this post? You’re not alone! I told my sister what I was having for lunch today, and her response was a sarcastic, “That sounds yummy.”. Funny thing is, it actually was yummy – seriously!

Liver & Vegetable Stew. www.adura-o.com

I grew up eating organ meats like kidney, heart and liver but liver was by far the blandest of the three. They were used as fillers for stew and if you wanted more than one piece of meat, you’d most likely get an organ meat as the second one.

Now back to liver, it is a staple in most Nigerian Fried Rice dishes and that was the only way I could “enjoy” it. Of course, when I was in control of what I ate, I completely eliminated all sorts of organ meats from my diet for obvious reasons – they were not as tasty as the meatier parts. Don’t get me started on my love for goat meat, now that is TASTY meat!

Although I’d eaten organ meats for more than half of my life, I wasn’t aware of how nutritious they were until last year! And a seminar I attended last year served as a reminder to make more meals with them, and to share the benefits and this recipe with you.

Organ meats are a great source of vitamins and minerals, for example liver is a great source of vitamins A, D & B12, magnesium, iron and other minerals. And one more benefit – CHEAP! If nothing attracts you, the price should. 1kg of liver or kidney is £2-3 at my local butchers, 1kg of goat meat is upward of £4.50.

After some experimenting, I’ve found that liver tastes better when pan-fried on medium to low heat and then allowing to simmer in a sauce/stew. Which finally brings us today’s recipe, which I’ve named: Stewed Liver & Peas. As always, this recipe is easy, tasty and healthy – just how you like it. The liver stock (from pan frying) adds more flavour to the dish.

Note: The peas can be replaced with any vegetables of choice, I decided to use peas because of their natural sweetness.

INGREDIENTS

  • 500g Liver
  • 400g Chopped Tomatoes
  • 3 cups Peas
  • 1 Onion
  • 2 tablespoons Coconut Oil
  • Seasoning: Ginger, Salt, Thyme, Basil & Curry
  • Garnish: Red Bell Pepper & Coriander

RECIPE

  1. Chop up the liver, season with salt, ginger, curry and thyme and leave to marinate for 30 minutes.
  2. Heat the coconut oil in a pan, on medium heat. Chop up and brown the onions for a few minutes.
  3. Reduce the heat, and add the liver. Pan fry (stirring every minute or two) for 8 minutes.
  4. Increase to medium heat and add the chopped tomatoes, season with basil and a little salt, stir and leave to simmer for 5-8 minutes.
  5. Add the peas, and reduce the heat. Leave to simmer for 10 minutes
  6. Enjoy

Serving Suggestions:
- I had mine with Courgette/Zucchini “spaghetti” (same can be done with carrots) , which is the result of slicing the vegetables with a julienne peeler and stir frying for 5 minutes to soften.
- With Plantain or Sweet Potatoes post-workout
- With Cauliflower Rice

TRY THIS AND LET ME KNOW WHAT YOU THINK.

Ready to kickstart your fat loss and learn sustainable healthy habits? Sign up for TRIMMER IN 28 for meal plans, workout videos, fitness & nutrition guides and more TODAY.

Read More On Organ Meats: Why Everyone Should Be Eating Organ Meats

Strength & Core Workout (With VIDEOS)

There is a method to the short workout videos I have started uploading on YouTube (Subscribe Here).

For example, I posted these 2 videos within a week of each other and see(!): you can put them together to make a significant chunk of your next workout… Let’s act like I didn’t just realise this a few minutes ago :p

NOTE: You absolutely HAVE to warm up before your workout. Include dynamic stretches which both warm up your muscles but also prepare your joints for exercise. Check my YouTube channel before the end of the week for a basic warm up routine that you can use for most workouts.

You also have to STRETCH post workout. I also will be uploading a basic stretch video that should be your MINIMUM stretch routine. If you have more time, it’s important to spend more time on stretching, especially the muscles you have worked.

Exercise Terminology Tip
Someone left a comment about how one of the videos below helped her finally understand what a set means. A set is one round of the required repetitions of an exercise or a set of exercises.
Using one of the videos from below:
10 Rows, 10 Pushups, 10 Squat Thrusts = 1 SET
When you’re instructed to do THREE sets, you perform all reps of the exercises, back to back, REST for the allocated time and repeat two more times.

Hope this helps!

In the videos below, you will perform all three sets of the first video before moving on to the second video.

STRENGTH TRIPLE SET

CORE SUPER-SET

Questions? Leave a comment below. Enjoy!


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Plyometric Bodyweight Exercise: Vertical Frog Jump

Adding plyometric (think: jumping, explosive, power) exercises to your workouts will increase the intensity, really fire up your muscles and produce even better results…. when done properly of course.

I really like this variation of frog jumps because you don’t have to worry about space (have you tried regular leap frogs/frog jumps) and I’ve found you can really focus on explosiveness when you don’t have to worry about how far up AND forward you’re jumping. Once you master vertial frog jumps, you can start working on making your regular frog jumps even more powerful… who says exercise can get boring? Never!

Watch the video below for important tips (proper technique for both safety and effectiveness) and options for various levels of fitness.

Muscles Targeted: Glutes, Quads & Back

  1. Starting with your feet slightly wider than hip width apart, lower into a squat (advanced: deep squat) and touch the floor with fingertips
  2. Jump as high as you can and extend your arms overhead
  3. Land back into a squat with your fingertips on the floor
  4. Repeat

Try: A tabata – 20s of vertical frog jumps, 10s of rest x 8 SETS 

Tip: Always land on soft knees into a squat to protect your knees.

Why You Should Get A Workout Buddy

Workout With A Buddy IMAGEDo you sometimes feel like you can’t find the motivation to workout?

And when you finally drag your butt to the gym or outside for a run, you really have to talk yourself into working out?

And even after you finally work out, you just know you could have pushed yourself harder… but you did not.

One of the best ways to get your workout mojo back is to get yourself a workout buddy.

Involving your friends will make your sessions feel more like a fun social activity and less like a chore. You will work harder, nothing like healthy and friendly competition.

Before you think getting a workout buddy will solve all problems, here are some tips to make sure you get desired results from:

  • Pick someone who is READY to put in the work and will push you

    Someone who is ready to work hard and will push you when you’re having an off day. If you can, pick someone who is even more motivated than you. It helps if you’re of similar fitness and strength abilities, especially when your set needs spotting.
    I don’t mean to be harsh but don’t waste your time with someone who will drag you down (like most things in life).
    It’s okay to try to motivate a friend who is ready to try and needs that extra push but you need to make the right call.

  • Set measurable and achievable goals, be each other’s accountability partner

    To run a 5k in under 35 minutes, sign up for a race and work towards reaching your goal by race day.
    To gain lean muscle, follow a structured plan to help achieve this. Check your progress every 2 weeks.
    To lose fat, follow guides and plans provided by professionals and keep each other on track. Progress checks are a must to keep you motivated.

  • Don’t Waste Time Chatting!

    Trust me, I’ve been guilty of this and this is why I can confidently advise you on this. I’ve had 1 hour sessions end up taking over 2 hours because we kept talking and talking and talking.
    Your workout buddy is usually someone who you get along with, working out together will make you even closer. So, it’s only normal that you’ll want to catch up on each other’s lives and any gossip ;)
    My tip on this – Make your sessions as intense as needed, stick to rest periods and then have a meal together post workout. It’s okay to sneak in a chat once in a while during rest periods but don’t make this a habit and make sure you’re not distracted and end up extending your rest periods.
    Avoid – chatting in the middle of a set, this can distract you from proper form and is unsafe. The ‘gist’ can’t be THAT serious to risk injury!

Do you have a workout buddy? Are you helping each other or are you guilty of not doing one of the above mentioned?

I can’t wait to get back to my normal sessions with my workout buddy :)


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