Category Archives: Fat Loss

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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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”

 

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.