Category Archives: Guest Blog

Guest Post: Blackberry, Strawberry & Banana Smoothie

I always mean to get into the smoothie habit, maybe one or two a week but I forget! A few weeks back I was ill and someone suggested an orange, lemon, lime and ginger smoothie packed with vitamins and antioxidants. It tasted great and I had 2 servings in one day! 🙂

I haven’t tried the smoothie below yet but I will soon, I’ll probably add a couple of handfuls of spinach because I love my greens 😉

Now to Aloted’s post…
Growing up and till now I am not able to eat fruits in their natural state, they make me puke. I have no idea why. Banana seems to be the only fruit I can eat without feeling like puking. However it is my desire to be healthy, I want to have my five-a-day, or at least close to it so I decided to go the smoothie way!

The first time I had a smoothie was when my sister made some for me. It was yummy and I totally loved the concept! Especially since I could get my nutrients from fruits and veggies this way.

I haven’t really been faithful with making and drinking smoothies but recently I decided to change my ways.

Today I would like to share with you one of my very simple smoothie recipes: Blackberry, Strawberry and Banana Smoothie.

On a good day you would never catch me eating strawberries. They taste sour to me but the good thing about having strawberries in a smoothie is you won’t notice the sourness.

What you’ll need:

  1. Frozen Blackberries & Strawberries ½ pack (I think frozen works best for smoothie, though some people add in ice cubes. They are also cheaper and still have similar nutritional value to fresh ones) 
  2. 1 banana 
  3. 3-4 heaped table spoons of Greek Yoghurt (you could use natural yoghurt as well)
  4. Apple Juice or Water 

Put the above in a blender or a liquidizer. Add just a little water or apple juice so your smoothie can have a creamy texture. Adding juice will give it a sweeter taste.

I used water, as I didn’t have apple juice. Next time if I use water I’ll add in a little honey to make it sweeter. Good thing with smoothies is you can add whatever you like!

Please ignore the messy look of my blender ☺

Blend for a minute or so and viola your smoothie is ready! Serve immediately and drink.

TIP: Make your smoothie in small batches so that it doesn’t go off. If you have left overs you can keep in a cup or bottle with a lid and drink the following day. My sister says smoothies go off after two days. Hmm, freezing left overs might actually work. I would have to try that one-day.

A few benefits of the above ingredients are:

Blackberries (no not the phone!) are rich in vitamins, minerals and fiber. They are highly nutritious and full of antioxidants. They are also low in calories, carbohydrates, and fat making them one of the best fruits for a balanced diet. They have loads of other healthy benefits.

Strawberries are a nutritional powerhouse, low in calories, full of antioxidants, fiber and vitamin C. Strawberries boost your immunity, promote eye health and help fight cancer.

Bananas are full of vitamin B6, vitamin C, and are one of the best sources for potassium, which is an essential mineral for maintaining normal blood pressure and heart function.

Greek Yoghurt is very healthy and contains protein, reduced sugar, healthy bacteria and calcium. It can help you curb cravings and can serve as a mid day snack.

So with those benefits I listed and I haven’t even scratched the surface yet, tell me you don’t want to try out this simple yet nutritious smoothie. In fact, it takes less than 10 minutes to make.

It is very easy to come up with your own smoothie recipe. Make it fun by experimenting with different fruits you like.

I think what I like most about smoothies are you get to ingest more than 1 fruit or veg at a time. Totally cool don’t you think?

Another lovely smoothie I absolutely love is a mix of green grapes, apples and spinach. Sounds odd right? But it’s totally yummy and so full of nutrients. You can find my recipe here.

Do try out either of these recipes. I would love to know what you think.

Aloted Omoba (pseudonmyn) is passionate about empowering women. She is the founder of the Super Working Mum website where she writes practical tips for the working mum who desires to optimize her relationships, resources and time. She has recently written her first e-book- Boosting Your Confidence, 15 Steps To Success In The Workplace. For your FREE copy of her ebook, please vist www.superworkingmum.com. You can find her on twitter as @superworkingmum and/or @aloted

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?

Guest Blog: ”Everything You Need to Know About Abs, Made Ridiculously Simple" by Uchenna Onyekwere

Happy Monday 🙂


Check out this guest post from Uchenna Onyekwere (@ucheonyekwere). He’s a US based medical student, and a fitness & nutrition blogger (Uche’s Blog).

I know for some, a flat tummy is more than enough, but this is great info if you’re trying to take things to the next level and want to see that six pack within 🙂

It is very possible for 100% of people to have a six pack, because 100% of us already have one. Being able to see it is another thing. Though a visible six pack is not very useful for many working professionals, who wear clothes all day, being able to see it is a confidence booster for some ppl.  Heres some facts:
Typically, visibility of your six pack tends to begin once your body fat composition drops below 10% for men and 19% for women
-Here is a body Fat percentage calculator with tips: Click Here
Only a very small percentage of people can actually see their six pack despite what you may see on TV.
The presence or abscence of a six pack is no indication of cardiovascular health, which is more important.
            – The Visible Components of an excellent six pack
The Rectus Abdominis Muscles – Each pack in a your average 6 pack
The Linea Alba – The line  that vertically separates each set of 3 rectus abdominis muscles into left and right. It is a line of hard connective tissue beneath the skin.
Tendinous Intersections – Are the lines that cut horizontally across each set of two rectus abdominis muscles.
The External Obliques are the muscles that form the V-cut in many six packs
Serratus  Anterior – Not part of the six pack per se but these muscles can be seen on most people with
a six pack. They are close to yourarmpits and look like sharks teeth.
How to Get It
1. Bring down body fat percentage. This is the most important because this is beneficial for health in general. Also without this, the six pack will not be visible. Key ways to do this: increase lean muscle mass by lifting weights and extensive aerobics (dance, sports, run, Nintendo wii, P90X, etc.). Eat less carbs, replace with more protien, fruits and vegetables. Eat all things in moderation. Try to go as paleo as comfortably possible.
2. Increase muscle mass in abs. Do this by progressively adding more weight to your ab excercise. for instance hold a 10 lb plate while doing crunches. The week after or 2 weeks after, do 15 lbs. Track your progress.
3. Stay organized, write a schedule, find time, because it takes a lot of time. Ex. Schedule 1 hr for the gym: 45min workout, 15min shower. Work HARD.
The Difference between an Average and Above Average Six Pack:
The difference is in the amount of segmentation that can be seen by an onlooker.  The segmentation is due to muscle hypertrophy or muscle growth. If you were laying on your back and looking towards your feet, the top of each rectus abdominis muscle must be significantly higher than the level of the flat midline, the linea alba. They must also hypertrophy  above the level of each tendinous intersection.
vs.               
Many people have different life circumstances and various obligations to fulfill so while getting a six pack is very possible for all, fulfilling life’s obligations should be more of a priority than getting a six pack. However maintaining or improving general health by regular exercise should a prioritiy. If anything, schedule an hour block for that. Good luck.

    Exercise Class Review: Fitter London Kettlebells

    Ogo lives in Lagos but was in London for a week (for work) and was interested in trying out a Fitter London class.

    She was kind enough to send in a review, thanks Ogo 🙂

    Prior to attending my first kettlebell class in London last month, I knew next to nothing about kettlebell training. I had never even picked up a kettlebell, so I had no clue what to expect.

    The class began with a warm-up, and then the instructors (Adura and Lucy) showed us the basics. Then we launched into it – a series of exercises that had my heart racing right from the get-go. I remember doing goblet squats, mountain climbers, lunges, and a lot more besides.

    Before each set, the instructors demonstrated the exercises, and also gave us pointers throughout to help us maintain the correct form and stay motivated.

    With this kind of guidance available, I think anyone (regardless of fitness level) would be able to take a kettlebell class.

    I found the class really intense and challenging – I really felt like I was pushing myself, and that’s a good thing. I clumsily struggled my way through it, huffing and puffing (and sweating) like no man’s business, helped along by the lively instructors and some great music. It was really tough, but it was actually enjoyable at the same time. We ended the class with some abdominal work and stretches.

    At the end of it I was exhausted, but I felt really exhilarated (gotta love those post-workout endorphins!). I had a nice ache in my muscles the next day as evidence that I had given my body a really good workout.

    Despite my dismal showing at my first class, I can definitely see myself taking kettlebell classes on a regular basis, getting better at it, challenging myself more, and gaining a great sense of achievement as well as a fitter, stronger, more toned body. I really liked the fast pace of the class, and I felt like being in a group made me work much harder to complete the exercises than I would if I had been working out alone.

    I will definitely revisit kettlebell training in the future, and would definitely recommend it to anyone.

    Ogo did *really* well and I’ll definitely drag her to  look forward to seeing her in another class when next she’s in London.

    I attended my first ever Fitter London class three years ago and I loved the classes so much, I now teach some of them 😉 That should tell you how amazing they are!

    If you live in London, or are just passing through send me an email (Fitter London email address) – come & try a class, you’ll love it!

    At least one Fitter Fitter London class will meet whatever fitness goals you have – strength, weight loss, cardio, endurance, etc. Your first class is FREE! For a full listing of Fitter London classes, check out the class timetable HERE.

    Photo Credit: E Etomi Photography

    ‘Get Trimmer…’ WEEK SEVEN : Guest Post

    “Who hoo my starting weight was 65kgs I weigh 60kgs now!! In the beginning, my waist was 33cm now itss 29.5 cm! Progress. I’m so excited.”

    When I started this it was purely for fun. I’ve always been small and suddenly my size 8 clothes didn’t fit so well again plus little comments from people like “Ah Funto u better start going to the gym o! Looks like your work is not stressing you well enough” another person said “I see you have a lot more peace of mind at your job”. I got the nice and subtle hint and then I knew I had to take the GT challenge seriously.

    I love cooking so I just followed the examples of the meal plans Adura gave:

    • I ate more veggies, more sweet potatoes, less rice, plenty chicken (without skin) and I cooked with little or no oils ( I never believed Adura until I tried cooking without oil and I hate to admit Oil does not improve or reduce the taste and yumminess of your food).
    • I also reduced my consumption of fried stuff and ate more fruits like watermelon, pineapple, grapes and apples.

    An example of typical day was:

    • Oatmeal for breakfast,
    • fruit salad for lunch
      and
    • 1 boiled plantain, 2 huge pieces of chicken and plenty efo riro (yummy efo riro with very little palm oil)

    and that filled me.
    Sometimes I swapped the oatmeal for a super yummy 9Bar (The Nutritious, carob topped mixed seed bar….. with hemp) for breakfast.

    Now to the part most people (including me) hate EXERCISE!!!!!!
    Well my major concern was my bulging tummy (it looks horrible and the fact that I have a small body doesn’t help) so I did lots of abdominal exercises (planks) and I found this website really useful www.fitnessmagazine.com. I also did squats, lunges, press ups and some resistance tube exercises (thanks to Adura for my lovely resistance tube).
    When I started my body hurt like crazy but that was an indication that the exercises were working (I hope). I work out for about an hour everyday most times in the evening when I get back from work. I stopped taking the elevator (running to the 5th floor every morning is not funny oo!). So many times when im working out my Mom goes “you’ll soon disappear” but I shrug it off and keep working.

    There are sometimes when I just cannot avoid a little helping of Rice and Ofada stew with some fried plantain sha (but I don’t eat much of that I guess moderation is key)

    So enough of my stories!!! I’m not there yet, I wanna be a size 0 ( I really wish). I guess its all about making little life style changes and when u see the results and improvements, it makes you want to keep pushing.


    Adura:
    Well done Funto!
    I’ve met Funto and she is quite small so although 65kg sounds perfect to most of us, she was carrying a little extra weight around her midsection (sorry Funto! lol)

    I think she’s doing really well and the only thing I’d say is to have less of the sugary fruit (pineapples, fruit salads, etc) and more nuts and veggies. And slowly work on reducing the frequesncy of oatmeal for breakfast (which she seems to be doing by having the 9bars sometimes 🙂 )
    And I’m working on more fitness posts so watch this space.

    I’m so proud of you Funto 🙂 And honestly, you don’t need to be a size 0.

    Bounce Balls: Vickii’s Review

    Say hello to Vickii my 1st Guest blogger (there will be more reviews from her 🙂 ).

    Vickii is a writer and a baker, I’ve been lucky enough to read her work and taste her baking (Vickii… will you bake me a cake for my birthday please :)?). As amazing as her baked goodies are, I’d advise you to have them as treats in small quantities 😉

    Check out her blog: http://vickii-ibakethereforeiam.blogspot.com/

    ——————————————————————————-
    I have one claim to fame only. I am known for being a huge fan of food. Since I am always on look-out for healthy AND tasty foods, I jumped at the chance to review the Bounce Balls for Adura.

    I’m not going to lie; they had me at ‘Bounce Balls’. Who wouldn’t want to eat anything with a name like that? And they’re round too! However, a visit to the website (while I awaited my delivery) left me slightly less enthused. They’re described as “delicious, healthy snacks made from 100% natural ingredients”. Okay, while that assured me that they would be good for me,  in my experience, words like ‘natural’ and ‘healthy’ sometimes need to be kept far, far away from the word ‘delicious’. I can’t say it helped my apprehension at all that Adura had told me one of the balls was the Spirulina Ginseng flavour. To me, that name conjures up a combination of spinach and yoga (I have no idea why!).
    The balls arrived and the fun, playful packaging got me excited once again.

    I decided to have the Peanut Protein ball as a late breakfast. And I was very pleasantly surprised. At just the right combination of chewy and dense, it had a clear nutty taste which wasn’t overwhelming and it was very tasty. I liked the chopped peanut bits it was rolled in and with 15g of protein, I loved the “natural high quality protein” hit which it gives me (I have been assured by Adura that protein is VERY good for me).

    Later the same day, I decided to have the Spirulina Ginseng flavour as a snack and I have to say, I totally had to eat my words about the yoga and spinach. It does look a bit like green stuff coated in nuts but it tastes like marzipan. It was luverly. I absolutely loved the taste! I wonder how many more ways I can say how great the taste is before Adura edits me heavily! Quite honestly, the only thing that gives away how natural it is, is the way it looks. As it is less dense and lighter than the other two, I think it is pretty much the perfect snack. No surprise then that it is their bestselling ball.

    The Almond Protein ball had a bit of a tough act to follow as the Spirulina Ginseng flavour and I had something pretty special going but it held its own very well. It also had that marzipan flavour although it was more subtle. Otherwise it was more similar to the first ball; denser and more filling. This also provides a high dose of protein making it “popular with gym members who require a healthy satiating snack on the run”.

    All in all, I was very impressed by the Bounce Balls. I have tried a few other natural bars and these would definitely rank very near the top. I loved that the taste had none of the negative connotations a ‘natural-phobe’ like me would associate with the word ‘natural’.  My only qualm would be that the Peanut and Almond protein balls pack quite a few calories into a ball that is essentially a quick snack. But if you have a balanced and healthy diet, I’m sure you could squeeze one of these in to your day.

    Enjoy! 

    Website: http://www.bouncefoods.com/uk/
    Online shop

    These bars will be available to purchase in Lagos from July/August.