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.

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.


  • 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


  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


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.



Questions? Leave a comment below. Enjoy!

For daily tips, follow me:

Instagram/Periscope/Twitter: @Adura_O
Workout-Only Instagram: @WorkoutWithAdura

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 :)

For daily tips, follow me:

Instagram/Periscope/Twitter: @Adura_O

#ThrowbackThursday Post: Important Steps Towards Healthier Eating

Here’s a blog I wrote in 2011, check it out!


You’ve made the decision to change up your diet and start eating healthily. As a child of the noughties, you’ve done your research online and absolutely everyone has a suggestion: Shakes for breakfast and lunch and a cooked dinner, The Maple Syrup Diet, The South Beach diet, The Atkins diet…aaargghh! What is the best way to navigate through the nutritional maze??

Why not start with these small but very important changes?

1. Always Eat Breakfast

Breakfast really is the most important meal of the day and I am speaking from experience. I recently made changes to my breakfast and was pleasantly surprised by the changes I noticed within 2-3 weeks.

The simplest way to explain why you need breakfast is: Say you don’t feed your body all
morning. Come lunchtime, you feel hungry, your mind and your body tell you that you need to eat a lot to make up for not eating breakfast. Of course you deserve a bigger than usual portion of food. Seconds? Why not? I’ve noticed that I eat much more than I need to when I’m very hungry, so I aim to never get to the point where I am “starving” (which I doubt I’ve ever really been).

TIP: A bowl of wholegrain cereal (e.g. quaker oats, weetabix or shredded wheat) with milk. And a piece of fruit.

2. Drastically Reduce Fried Food
The first thing that comes to mind is ‘dodo’ – fried plantain. You will not find a bigger supporter of how good it tastes than me but (and it’s a big BUT) it is deep fried. When I do fry plantain, it goes straight from the frying pan to a bed of kitchen towels – to soak up the oil and even then, I am still amazed by how much oil it absorbs.

Cast your mind back to the last time you ate dodo and jollof rice with fried meat at a party. How much oil was left on your plate when you were finished? If there is that much oil left on the plate, try and imagine how much oil you’ve just ingested? Oil is 100% fat. Do the maths.

TIP: Instead of frying plantain, why not boil, even better grill or roast it – everybody loves ‘boli’.

3. Surely not that much Oil!

Yes – more on Oil. It does not make food taste better – when you have time, please taste warm oil (not that I have). Does it taste nice? Definitely not. So why are we so insistent on generously pouring oil into the pot when cooking stew?

I recall my friends making fun of me and my “Weight Watchers Stew” while I was at Uni and faithful to Weight Watchers (I had 40 pounds to lose). And for no other reason other than it didn’t have the usual inch of oil floating on top. Did it taste good? Yes it did because I seasoned it properly and I can cook ;-)

Remember – chicken and meat have animal fats/oils in them which I believe provides more than enough oil without the need to add unnecessary amounts of vegetable, sunflower, etc oil.

TIP: Swap Fried Chicken for Baked/Roasted Chicken.

4. Control your portions
I love rice – jollof rice, fried rice, white rice, you name it. I love yam – fried yam (yummy!), asaro (love it but why all that palm oil? Yes I can’t stop thinking about oil, lol), pounded yam… Bottom line – I love food.

I’m not saying cut out everything you’re used to. Just modify (less oil), eat these processed carbohydrates less often and eat them in less generous portions. No one wants to eat 4 mouthfuls of food and call it a meal. Bulk up your meals with vegetables and no I don’t mean efo and egusi (yes you guessed it – palm oil).

TIP: Rice (fist sized serving), a couple of pieces of chicken (not fried) and steamed mixed vegetables (chopped carrots, peas, sweet corn, etc)

5. Snack Often

No I don’t mean a pack of plantain chips or chin-chin. Neither do I mean a meat pie or sausage roll. Sorry ;-)

I remember when I joined a weight loss program in 2002, I expected to be told to eat only 3 meals a day, I was surprised when we were advised to eat breakfast, snack an hour or two after, eat lunch, snack again, eat dinner and maybe snack if I’m up later than usual. By doing this, I noticed I hardly ever felt very hungry. I didn’t feel tired and it was easier than I expected to start eating healthier.

TIP: Fruit or a handful of nuts.

Try these and you’ll be amazed by the changes you see within a month. Of course exercise is important but I am a strong believer in taking things one step at a time… So why not start with your diet?

Good Luck!

Photo Credit: Google & ‘So you think you can cook’ on Facebook.

Interval Training – Sprint Interval Workout

Sprint Intervals Fat Burning

Monday morning post-sprint interval glow today :)

I can’t say this enough times – you will save time, burn more fat, build endurance and fitness and burn more fat with high intensity interval training (HIIT).

Constantly challenging your body (heart, lung, muscles!) by unleashing your inner Usain Bolt and sprinting, then giving yourself just enough time to catch your breath before going again is more effective than running at a constant steady space in double or triple the time.

Last month, I decided to go back to my ritual of kicking off my week with sprint intervals and I haven’t looked back. Now I’ve invited my followers on social media to be my 5.30am Monday sprint buddies and I think they’re loving it ;)

PLEASE NOTE: It is important you get the all clear from your Doctor, especially if you have any health concerns or are new to exercise.
Depending on your level of fitness and/or injuries, modify this workout to suit YOU.
E.g. Power walking instead of sprints. If you have any specific questions, leave a comment below.


  1. Warm up (5-10 minutes) – light jog
  2. Stretch (prep your muscles and joints) – focus on hamstrings, calves, quads and
  3. 20s SPRINT (@ 8-9% RPE*)
  4. 40-60s LIGHT JOG OR WALK (4% RPE)
  5. Repeat steps 3 & 4 for a total of 10 sets
  6. Cool down (5 minutes) – gentle walk

Try this once a week for the month and thank me later.



Work Your Arms & Your Core With This InchWorm Combo

Two things inspired this quick blog post and video:

  1. The common question asked by people who have just 30 minutes to spare for an effective workout, “Can you share ideas for quick workouts?”.
    One of my answers is: 20 minutes of interval training (e.g. sprints) followed by a quick core workout.
  2. How awesome I felt after a morning workout, bearing in mind that just 45 minutes earlier, I hit the snooze button twice and dragged my tired body out of bed in a bad mood. My change of mood was all thanks to endorphins (feel good hormones) released after my workout and we all need anything that makes us feel good. Well, try exercise!

Below is a quick upper body & core exercise to add to your workout three mornings next week. “What workout?” I hear you ask…

  • 20 minutes of jogging or power walking
  • Sprint Intervals: 8-10 sets of (30 seconds of sprints, 1 minute of light jogging/walking)
  • Any workout of your choice

Finish off with this exercise and thank me later.

Please note there are two options, so you should watch the entire video.

10 REPS | 45 seconds of REST | 5 SETS

TIP: Keep your core engaged when you are in plank position (hips shouldn’t sag towards the floor or stick up in the air). Try it and let me know how much fun you have with it :)

If you add this to your next workout, comment below and let me know!



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?

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.


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

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
Healthy Salmon Egg Muffin Recipe. Rich in Omega 3. Personal Trainer

#WorkoutWednesday Mini-Challenge

10 Minutes Of Wall Sit… ONLY ;)

Wall Sit Exercise

At work, at home, on the phone, watching TV, when you have time to kill, or multitask, etc Break it up into sets of 30, 45 or 60 seconds.

Increase the intensity by adding some resistance – be creative with this, anything of substantial but reasonable weight – yes to a heavy handbag, baby, toddler… NO to a TV :/

1. 90 degree angle at knee joint between upper & lower legs, hips and knees in line.
2. Ankles and knees should be in line.
3. Thighs should be parallel to the floor.
4. Head, shoulders and back against the wall.

And …. Of course you don’t have to do it one go, break it down into sets e.g. 4 x 30s every hour for 5 hours, it’s up to you.

Please Note: If you have knee problems (which can be aggravated by squats), don’t do this or you could try increasing the angle by lifting your hips a few inches higher than your knees to reduce the demand on knees. It’s important you maintain proper form as detailed above to reduce the risk of injury and for effectiveness of this exercise.

Instagram/Twitter: @Adura_O

Slam Ball Burpees

There are stories behind this exercise.

1. Slam Balls – While I was on holiday in the U.S, I fell back in love with them, I attended some classes with Core Group Fitness @ Performant Fitness.
Side Note: If you’re in Dallas TX, you have to check them out and tell them I sent you - ;)
I hadn’t used slam balls since I moved to Lagos (Nigeria) a year ago…. wow, time flies!
Slam balls made a regular occurrence at CGF this time around and although they can be hard work, I LOVED every class we used them.

Once I got back from my holiday, the plan was (and still is) to order some  new workout toys, slam balls included, and have them shipped to Lagos. I still haven’t done this and should do so ASAP to keep my group and personal training sessions interesting!
Luckily, I found two 10kg slam balls in a store here in Lagos, I was pleasantly surprised both at seeing them and the cost – very affordable. Of course, I bought them both and the rest as they say, is history. My class members are already raving about them.
Find out more about my classes and services HERE:

Slam balls are very durable and unlike medicine balls, don’t bounce back with the risk of knocking yourself out!! They are filled with air and sand and have a tough exterior to help withstand high speed impact. NOTE: Make sure the surface you’re slamming the ball is strong or use a pile of mats to cushion the impact and protect non durable flooring.

They can be used for ball slams (see video below) and also as weights e.g. I posted a video with overhead split squats using a slam ball.

Ball slams are high intensity and get your heart rate right up! The trick is to reach overhead and use your upper body and leg strength to drive the ball towards the floor, just like you’re trying to make a hole in the ground.

2. Because BURPEES, of course!

This workout is a good combination of 2 high intensity exercises – ball slams and burpees. Thank me later!

30s of slam ball burpees, 15s rest x 5 sets.

Stick to both the work and rest periods as detailed above to get the most out of this short, effective, fat burning interval workout.

Don’t own a slam ball? Try a tuck jump instead of ball slam… it works, trust me!