Category Archives: Exercise

[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.

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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#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.

Quick Strength & Cardio Partner Workout

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.Pushups, Plank & Jump Rope Workout www.adura-o.com
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.
10 Pushups
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.

Pushups:

  • 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.

Jump Rope

  • 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 :)

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 ☺

I Challenge You To…

… Strengten Your Core, Improve Your Posture, Increase The Effectiveness Of Your Workouts And Get FAB Abs.

Oh, did the “FAB Abs” pique your interest? I thought so ;)

This November, happy new month by the way, I’m running a challenge that can get you all of the above. You have nothing to lose, so no excuses will be accepted as long as you’re in good health and not pregnant.

When? November 1st – 30th (Yes it’s started but it’s not too late to join)!
Where? On Facebook (https://www.facebook.com/events/1406532446247456/) and Instagram (http://instagram.com/AduraOO)
How? The first thing is to do a plank test, which is a good way of checking how strong your core is. It’s not the best way but it’s a good place to start. Record your time and join us on Instagram or Facebook!
Plank Test. Adura London Personal Trainer.

Here’s the complete schedule:

Plank Challenge Schedule. Adura Online Personal Trainer

So what are you waiting for? Click on the picture below and join now!

Plank Challenge For a Stronger Core, Better Posture and Ripped Abs. Adura London Personal Trainer
To be constantly updated on programs, events and challenges, join my mailing list today.
FYI: Members of my mailing list also get free tips, recipes, workouts and huge discounts on my programs.


Strengthen Your Core & Get A Flat Tummy

This workout is inspired by an email I sent to my Mailing List (Join HERE), which was inspired by this Facebook Post.

A flat tummy is something that most women I know want, FACT. You can achieve this by eating clean, cutting down on carbs, eating good carbs (e.g. sweet potatoes and plantains) and protein.
BUT you want more than just a flat tummy, you want a strong core, which will also result in a flat tummy when you follow the ‘flat tummy guidelines’ above.

Your core is more than your ‘abs’, which is what is visible to everyone. It consists of four important muscles that wrap like a belt around the midsection.

Why should you aim for a strong core?

  • It improves your posture – holding your body upright is done with ease, with a strong core.
  • It encourages better form – better posture enables you perform exercises more efficiently.
  • It reduces the risk of injury – good form and posture means you are less likely to injure yourself. Having and using a strong core in exercises, especially reduces the risk of lower back injury – which is a common one if the core isn’t engaged.

Exercises that specifically target and strengthen your core include variations of plank, v-sit, etc.

I have a mini-challenge for you – perform these two exercises daily, from Monday – Thursday:
Plank & Spiderman Plank www.adura-o.com London Personal Trainer1 Minute Plank
10 Spiderman Planks (on each side)
Rest For 1 minute
*3 SETS*

Bonus: Eat very clean this week, no cr*p. Are you up for the challenge?
Comment below if you are, and also comment here daily after you’re done.

November is going to be a great month for you. Because although we’re already a week into ‘Get Trimmer With Adura’, and I’ve had to turn away a few late entries, I’m running another program to get you in shape for the party season and help you beat the Christmas bulge.

Only catch is, it’s exclusively for those who live in London. This is because it also includes access to one of my classes every week, to help speed up the fat burning process. (If you’re outside London, contact me for info on other November programs).

You will also receive:

  • An initial consultation
  • A 28 day plan
  • A recipe ebook with all my favourite recipes
  • My personal nutrition rules & tips
  • Workout tips – do less and see more results!
  • End of program consultation

With all these resources, I have no doubt that you’ll get guaranteed results and will enjoy the festive period without your waistline suffering.

GREAT NEWS: I’m offering you a complimentary consultation and free class (no obligation!), to help you make the right decision. Click on the image below to claim yours now.

Christmas Party Season Classes. November Fat Loss Challenge. London Personal Trainer and Spin Classes. www.adura-o.com.On Friday and Saturday, I sent out the email to my mailing list, and shared this on Instagram, Twitter and Facebook, most of the spots are now gone! Spaces are very limited as I want to get to know the ladies on this program, so claim your spot because once all spaces are gone, they’re gone!

Share this with your friends or anyone else you think might need this.

Get Trimmer With Adura: Re-Branded, Revised and Better Than Ever!

From ‘Get Trimmer Naija Style’ to ‘Get Trimmer Challenge’ and now ‘Get Trimmer With Adura’.
It has developed as what started as a blog challenge in 2010 and it has been a huge learning curve. Over the last few weeks, I have spent time working on the format, the quality and the branding.

Look & Feel Great With Real Food, Effective Exercise & Expert Coaching.
                         

Wondering what the program is all about? Here are a few features:

  • Make Small Changes & See Big Results! 
  • Weekly Total Body Workouts & Meal Guidance 
  • Regular Fat Loss Tips To Help With Your Progress 
  • Live Group Catch-Up & Update Sessions 
  • Before and After Assessments 
  • Private Group For Support, Motivation & Accountability 
  • Results Guaranteed!

The catch up sessions (video/chat) are a very important addition as this will boost morale, focus and keep you on your toes ;) There will also be more structure to the workouts, including weekly workout videos.

Want to find out more? Visit –> www.gettrimmerwithadura.com for more details. Once you register your interest, I will send you sign up information.

Workout Wednesday Link Up – Quick & Effective Core Workout

Happy Hump Day!
Are you taking part in my November ‘Get Planking With Adura’ challenge? Click HERE to join!
As this month’s theme is about building a strong core, I am reposting this video of a workout you can add to your routine at any time.

You asked, and I’m listening :) I got a few requests for workout videos and blog posts so here’s my Friday treat for you :)

I had a class this morning and I ended the class with this combination of exercises – do this with correct form (all explained in the video) for a total of 2-3 times a week. Tell me how you get on, I’d like to know!

What You Should Expect: A stronger core, which will lead to performing other exercises with better form (= more effective), better posture and a positive change in the appearance of your abs*

*You must be eating healthy and clean too, and also doing other exercise. This is just a 10 minute add on to your regular routine.

You might find this challenging but remember, you have to push yourself (not crazy hard) to see progress – in anything from work to exercise!

Will you try it? Have you tried it? Leave a comment below.  

 
Femme Fitale Fit Club

10 Minute Friday Quickie

I have something for you today, a quick workout that you can do once you’re done reading this. Yes you can, and you will!

Watch the Instagram Video HERE (http://instagram.com/p/d6S-PqgDS1/) for how to do all three exercises.

  • Warm up for at least 2 minutes
  • 30s jump rope (speed)
    30s box jumps*
    30s knee-to-elbow
    30s rest
  • 45s jump rope (speed)
    45s box jumps
    45s knee-to-elbow
    45s rest
  • 1min jump rope (speed)
    1min box jumps
    1min knee-to-elbow
  • Cool down and Stretch

* If you don’t have a box, go for squat jumps instead. If you are unable to jump (injury or otherwise), quick squats are fine.
** Your feet can be elevated on a chair. But if yo find this challenging, do these with your feet on the floor.

Try the above and let me know how you go.

Would you like to see more of these? Let me know!

Have a great weekend!