Category Archives: Exercise

Fitness Christmas Gift Guide

I recorded this video a few weeks ago on some Christmas gift ideas:

I apologise for it being such a rush job then but thanks to my friends over at Fitter London just releasing their first book (which is a great Christmas present idea), I’m making up for it with two blog posts ☺ 

I’ll start off with the more affordable options: 

  1. Fitness/Health Magazine Subscription
    I’m reading the latest issue of Red magazine and saw a subscription flyer for Red and a few other magazines including Women’s Health and/or Women’s Fitness. As it’s Christmas season, they’re offering a year’s subscription at heavily discounted rates – perfect time to get yourself and a friend one 😉
    Why this gift? Fitness/Nutrition news & articles, workout ideas, fitness deals & offers, workout gear, exercise class reviews, weight loss stories and more!
    Women’s Health
    Women’s Fitness
    Zest
  2. Gift Vouchers
    If you’re not sure exactly what to get – shoes, tops, leggings, sports bras, accessories, the list goes on – this is the gift for you. Take advantage of the Christmas sales, a £20 voucher will go much further than it usually would. I personally go for stores that sell various brands as I like to mix and match my gym wear. I like c9 by Champion tops, Nike or Idealogy (and when I can finally afford them – Lulu Lemon) leggings, Asics shoes… you get the idea.
    Why this gift? It’s easy! The only thought you have to put into this is how much you’re ready to spend 😉
    Sports Direct/Lillywhites (UK)
    Nike (UK & USA)
    Target *for the c9 by Champion range* (USA)
    Sweaty Betty (UK)
    Lulu Lemon (UK & USA)
    Macys (USA)
    Dick’s Sporting Goods (USA)
    Modells (USA)
  3. Exercise Classes
    Someone recently bought his friend a block of 10 Fitter London classes as a birthday gift. I think this is such a good gift idea. So many people need that motivation to get back in shape in the New Year and most companies have offers at this time of year to make them more appealing.
    I love classes as the atmosphere always keeps me motivated and I don’t have to think about my workout plan, someone else does the work. All I have to do is wake up, show up and sweat!

    Look out for offers on flash deal sites eg Groupon, Living Social, etc but before that check out the Fitter London options: £60 for a month of unlimited classes, £85 for 10 classes.
    I’ll let you know if there’s a Fitter London offer in January ☺
    – Fitter London
    – Yoga eg Bikram, Hot, Vinyasa,, etc
    – Dance classes eg Zumba

  4. Workout DVD
    This is a great idea for someone you know WILL use this. I remember buying myself a Tae Bo DVD and using it for a couple of months before giving up. The poor DVD gathered dust until a few years later when I used it again for more than a couple of months.
    This is a great gift idea for:
    a. someone who is dedicated and motivated enough to workout on their own.
    b. Or someone you plan to do this with so you can motivate each other.
    c. And also someone who cannot afford the money or the time to train at a gym or exercise class.

    With this, you need to put some thought into what DVD you get. How fit is your friend? Does he/she exercise often? Have any injuries? Health conditions that they need medical go-ahead?
    – Jillian Michaels (Read more for the options available)
     
    Cardio Kickboxing (Jeanette Jenkins)
    More Advanced
    – P90x
    – Insanity Workout

  5. Recipe Book
    There are quite a few healthy recipe books out there which show that healthy eating can be easy and tasty. Some of them are a bit pricy but very worth it. This is a good gift for someone who wants to make healthy eating more interesting and also enjoys, or is interested in, cooking.

    Everyday Paleo
    I got this as a birthday gift last year and I love it. Not only did it give me a whole new set of meals to try out, it also gave me some ideas on how to tweak Nigerian meals to make them healthier.

    Fitter Food (A Lifelong Recipe for Health & Fat Loss)
    After months of hard work, Keris and Matt of Fitter London are now done with their book and it’s available for pre-order (click on the image below). I can’t wait to get my hands on a copy. I highly recommend it 🙂

The next post will be on the more pricy options so stay tuned.
I’ll also share any other gift ideas I come across leading up to Christmas day.

Christmas Gift Guide for Fitness

Happy Monday and New Month! 🙂

The countdown to Christmas has officially started 🙂 I’m still amazed by how quick 2012 has gone by!

Apologies for the (obviously) rushed video below, I promise to post a more detailed health/fitness Christmas gift guide within a week.

Gym Classes

Gift Cards/Vouchers

  • SportsDirect.com (UK – Multiple brands)
  • Dick’s Sporting Goods (USA – Multiple brands)
  • Target (USA – c9 by Champion range)
  • Sweaty Betty (UK – Pricey and worth it)
  • Lulu Lemon (UK & USA – Pricey and worth it)
  • Runner’s World (UK – Running gear)

Exercise DVDs

Friday Night Workout!

I have a little more time free on Fridays and thought I’d use the time wisely by working out and also recording it.

I usually attend the Fitter London ‘Kettlebells for Strength, Size and a Sixpack’ class on Saturdays so there was no way I was going to kill myself doing anything super intense. Well, it’s Sunday morning and I can barely walk thanks to the combo of the jump squats in the video below and the horrendous legs workouts in Matt’s Fitter London class the next day.

Watch and if you like this possible weekly installation, please let me know by clicking on the thumbs up button on the video page.

See you soon for another Healthy Nigerian Recipe… I will be uploading one later today (another plantain recipe that I randomly recorded last weekend).

Next week’s (actual) video will be up on Wednesday or Thursday.

Have a GREAT week ahead!

My Favourite Sports Bras

I recorded this video a few weeks ago but didn’t find the right time to upload it, especially as I had the Food Diary Series up last week.

Then last week, my friend asked me to suggest a sports bra brand as she needed to try something new.  Her last bra kept popping open while she was at one of my classes 😉

For a great range of sports bras, including my favourites, click here —> Less Bounce. Thank me later 😉

So here’s a video on my favourite brand and model of sports bras:

Also check out this video I uploaded quite a few months ago on the importance of sports bras, SUPPORT THOSE BOOBIES!

If there’s anything you’d like me to talk about on my blog or in my videos, I’m all ears (or eyes, actually) 🙂

Photo Credit: Less Bounce

Exercise Class Review: Zumba

“Are you ready to party yourself into shape? That’s exactly what the Zumba® program is all about. It’s an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party™ that’s moving millions of people toward joy and health.”


I’m yet to try a Zumba class, I keep meaning to but the class that’s easily accessible is on the same day I teach 2 spin classes so I’m always exhausted. I will soon though so I can share my thoughts on it 🙂

This is another review by Ogo (she reviewed Fitter London Kettlebells last week), her review is on a class in Lagos, Nigeria. I will hopefully (finally) try out a class here in London and post a review soon…


I have taken Zumba classes for a couple of years now, and I am absolutely addicted. Zumba is a form of exercise that combines elements of Latin, swing and ballroom dance (and sometimes hip-hop dance as well). A typical class at De Baile, for example, incorporates bachatta, cha-cha, jive, samba, merengue and salsa moves, along with lots of body conditioning exercises.

The instructor builds high-intensity movements into each dance style, and then allows you to slow down a little before kicking it up again, so Zumba utilises high-intensity interval training (HIIT). Each of these dance styles has its own unique movements and qualities – for example the jive is a really energetic and fast-paced dance, the cha-cha is sassy with lots of fierce attitude, and the samba is earthy and sensuous. Each dance style also targets certain parts of your body while engaging the entire body – for example the samba provides a great core workout, while the cha-cha is great for the hips and thighs.

I love to dance – I just love to move my body to the beat of music, which is why Zumba is the perfect form of exercise for me. It allows me to do what I enjoy while still getting a good workout. After consistent ‘Zumba-ing’, I’ve definitely noticed greater flexibility, more energy, a more toned body (especially my legs and butt), and most satisfyingly, I am much more aware of, and in tune with, my body. I also love that Zumba never gets boring, because I’m constantly trying to improve my technique. There is always something new, fun and challenging to learn, especially because my instructor, Bunmi Olunloyo, constantly introduces more advanced steps and dance routines to literally keep us on our toes. And after dancing my heart out in each class, it feels really good to do my stretches at the end of the class as a reward for all that hard work.

I would definitely recommend Zumba for anyone looking for a fun, fast-paced, energetic and effective workout. It’s really easy to follow if you have a good instructor, and it’s really enjoyable into the bargain. You just might feel a little silly shaking your hips to the Latin beat in your very first class, but trust me, before long, you’ll be hooked.

Venue: De Baile Studio, 33 Moloney Street, Lagos
Times: Mondays & Fridays at 6.30pm, Saturdays at 10.30am
Contact no: 08023005649

Another company running classes in Lagos is 
Zumba Fitness Nigeria

I’ve heard some good reviews from others about these classes.
Venues/Times:
BNatural Spa, 11 Oduduwa Way GRA, Ikeja on Monday & Thursday, 6pm to 7pm, Saturday 8am to 9am.
DaYoga Studios at Zebra Living, 33 Sinari Daranijo Street, Victoria Island on Tuesdays 6.30pm to 7.30pm.
Contact: Facebook Page

Community Center, Glover Court, Ikoyi on Mondays and Thursdays 6:30pm and Saturdays 9:00am.
Contact: Website

Do you attend Zumba classes? Where? Would you recommend?

Get Fitter… I’m definitely back!

I’m back on it!

*Always remember to warm up pre-workout and cool down/stretch post workout*

Monday:

I had 40 minutes (max) to squeeze in a workout, my lazy, non-creative self settled for a hill walk. This time I didn’t reduce my speed OR incline during my rest periods. This way I ensured the intensity was increased! (–> Hill Walking post <--)


Tip: Don’t skip a workout session because you don’t have enough time, just increase the intensity and you’ll still get a great and effective workout!

Wednesday:

This time I had 45 minutes to spare… so I went for a 7am run. It was hot but very bearable 🙂 I played some old music like Survivor (Destiny’s Child), some DMX, some Lil’ Kim, just random old tracks. My run was a bit more enjoyable singing (or rapping) along 😉
Once I got indoors, after my 40 minute run, I did 5 sets of 10 pressups: 10 pressups, 30s rest (5 times).

I’m back! 🙂

Get Fitter… Friday!

Whoop! It’s Friday 🙂 I have the weekend off exercise!

My glutes are still sore from the hill walking on Wednesday. Of course it will be included in next week’s plan, maybe twice!
I’m definitely going to give my glutes a break today. I’ll post my workout once I’m done.

*sigh* Guess who didn’t workout? 

Get Fitter… Thursday’s Workout

I picked three exercises and decided on intervals.. again.

ONE

  • Warm up for 5 minutes
  • 15 burpees
  • 30s rest
  • Repeat for a total of 10 sets
TWO
  • 10 thrusters (60% of heaviest possible)
  • 20s rest
  • Repeat for 5 sets
  • 15 thrusters 
  • 20s rest
  • Repeat for 5 sets
Dumbell Thrusters

THREE

  • 45s plank
  • 30s rest
  • Repeat for a total of 10 sets
  • Plank
  • Cool down and stretch
Total time: Just under an hour.

Photo Credit: Fit Pro Life

Get Fitter… Wednesday’s Workout

I was very excited about my new trainers but not too excited about thinking up a workout so…

I did Monday’s planned workout but made it harder (I had a 10lb/4.5kg dumbell in each hand, I remember doing hill walks with Fitter London’s Keris with dumbell – HELLISH). This was much harder than I expected.
10lbs usually feels like nothing to me but after today’s workout, I hate dumbells right now! Haha!


GREAT for the glutes (butt, tush, a**), trust me! And, of course, endurance

5 minutes of warm up: slowly increased speed.
2 minutes @ Incline of 5, Speed of 6.5 kph (4 mph) with dumbells, pumping arms to work them and assist my walking
1 minute rest @ incline of 3, speed of 3.5mph, minus dumbell
2 minutes, Incline 6, same speed, with dumbells
1 minute rest

I kept increasing the incline by 1 until I got to 12 (that’s the max on the treadmill here). (I did try to increase the speed a few times but stuck to 6.5kph after a while, ha!)

After the final round (9 or 10 sets in total), I did a couple of 1 minute hill sprints.

Cooled down for 5 minutes.


Total Workout time: 45 minutes.

I feel great! I’ll do something similar next week, with 15lb dumbells.

You can adjust this to suit your fitness, increase/decrease speed, increase incline by 0.5, reduce total workout time to 30 minutes… 

MY NEW SHOES :)

Yes I’m dedicating a blog post to my new shoes 🙂 I’ve not bought a new pair of *REAL* trainers in a long while. I have three, two of which I wear quite often – and they are both Asics (sidenote: I went to a store in and pronounced them Ah-sics, the attendant smugly said “Oh yes, our Ay-sics are over there”. It hurt, a little 😉 ).

I bought my first pair of Asics shoes in 2005 and I haven’t looked back. I initially bought them for running (their main purpose, as advertised), I used to be a regular runner back then, but when I stopped running, I noticed that they were still great for my other workouts. Perfect!
I’ve been cheap as my two shoes have lasted longer than usual, this is mainly because I don’t run in them so they lasted ages. I might buy another pair and give my old ones to charity.
Woohoo, let the REAL workouts begin!

Tips on buying workout/running shoes:

  • If you’re a runner, and you have access to stores that provide gait analysis, GET THAT DONE! I wore random Nike trainers when I took up running, within weeks, I had aches and pains from the impact. I learned I had to get the right shoes with cushioning (to soften impact) and all round support. Asics were the brand advised for me but everyone’s different, what works for you won’t necessarily work for me.
  • Always buy a slightly bigger pair of shoes (half a size or a full size) than your regular shoe size as the feet swell during exercise (especially running).
  • Don’t be fooled by how pretty shoes in the store might look, do your research 🙂