Category Archives: Motivation

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.

SPRINT INTERVAL WORKOUT

  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
  7. STRETCH

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


CONNECT WITH ME

 

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
    OR
  • Sprint Intervals: 8-10 sets of (30 seconds of sprints, 1 minute of light jogging/walking)
    OR
  • 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!

——

CONNECT WITH ME

#WorkoutWednesday Mini-Challenge

10 Minutes Of Wall Sit… ONLY ;)

Wall Sit Exercise www.adura-o.com

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.

FOLLOW ME ON SOCIAL MEDIA
Instagram/Twitter: @Adura_O
Facebook: http://www.facebook.com/AduraOO
YouTube: http://www.youtube.com/HealthyDury

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 - http://www.performantfitness.com ;)
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: http://adura-o.com/services/

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!

Strength And Conditioning Workout (Kettlebell & Bodyweight)

I meant to post this last week, after uploading it…. but totally forgot!

This was my workout last Wednesday, give it a try and let me know what you think :)

You Will Need:

  • A Kettlebell
    Beginners: 8kg
    Intermediate: 12kg or 16kg
    Advanced: The sky’s the limit ;)
  • A mat
  • WARM UP & MOBILITY – 5 minutes at the very least
  • COOL DOWN & STRETCH – Minimum of 10 minutes

Enjoy.

Strength Workout Video For Arms, Back, Legs & Core!

Woohoo – a fat burning, body tightening workout for you!

Yesterday, I got off my backside and worked out as dictated by my work/workout schedule. Now I wish I’d listened AGES ago on the courses I went for, and just taken the time (only an hour!) to put together a schedule and make my days more productive!

Oh well, no point dwelling in the past – I’m just glad I not only worked out but I also recorded, edited and uploaded the video yesterday.

You will need:

  • A dumbbell and/or a kettlebell
  • A mat

Please turn up your volume to hear my beautiful voice talk you through the teaching points of all the exercises.

Always remember to warm up before AND stretch after your workouts. My warm up was a couple of minutes on the jump rope, 30 seconds of squats, 30 seconds of lunges, shoulder mobility work for a couple of minutes and downward and upward dogs.

There are a few stretches at the end of the video, hold them for 30 seconds each.

Enjoy and tell me what you think.

Quick Kettlebell Workout Video & 2015 Updates!

First of all – HAPPY NEW YEAR!

I know it’s almost February but better late than never, right? ;) I’ve had a lot going on but finally, after 6 months (who’d have thought it?), I think I’m settled into my current life.

During the Christmas holidays, I decided to get off my lazy backside and get back to regular YouTube uploads – I still get emails from people about videos from over 2 years ago! This reminder that my small contribution helps was the motivation I needed to find my YouTube mojo again.

Funny thing is – I still record a lot of videos but take the easier way out (less editing time) by posting 15 minute clips on Instagram (My handle is @Adura_O) . The video below is one of such and although I’ll still be posting these clips on Instagram, more detailed (instructions, etc) videos will be posted on my YouTube channel.

—> CLICK HERE TO SUBSCRIBE FOR WEEKLY VIDEOS <— 

Check it out, try it and let me know how it goes :)

Now to UPDATES…

1. My group workout sessions are now in a new venue in Lekki, Lagos – Kettlebells, Bodyweight, Strength, HIIT (High Intensity Interval Training), Core and STRETCH (A new member attended yesterday’s class and in her exact words, “I will never miss this class”. Come and find out what she’s talking about)!

Adura O Timetable2. I now sell Workout Gear (Available in Lagos, Nigeria).
A full listing of all available items will be up on Monday, until then contact me if you want a pair of my leggings – a few have been snapped up by my clients!
Active Wear On Sale In Nigeria
3. There are only 3 spaces left for Personal Training clients, this is a very busy time of the year so if you need to get in shape and start a permanently healthy lifestyle, I’m your WOMAN!
Contact me today for a free 10 minute consultation to confirm I’m the one for you ;) (Email address is above). These spots also apply to those who need combined Personal Training & Nutrition packages.

4. I’ve been on TV close to 10 times so far, how exciting! (yes Television! You know a celebrity – haha!)
I was so pleased to be given the opportunity to work with ‘The Spot’ on Ebony Life TV here in Nigeria. I was also contacted by a TV show on another channel for a quick interview and workout feature – that program should air in the next couple of months and I’ll let you know ALL about it of course!

Ebony Life TV The Spot

And these are only a few of many updates. So you see – I’ve had a lot going on, to the point that I finally had to listen to good advise and create a schedule for myself. Not only have I assigned time for my personal workouts (very important because I was letting myself go a little, ha!), I have also assigned time for daily research for personal and career development. Even better – I have now assigned time to blogging and this blog post is a result of that :)

Thanks for taking the time to read this post and my long deserted blog – have a wonderful, prosperous and healthy 2015!

CHRISTMAS COUNTDOWN CHALLENGE

It’s that time of the year again! ‘Julesfitnex’ and I are back with another #Christmas challenge!

We have the ultimate free Christmas countdown challenge for you!

It runs from Sunday December 14th until 25th (Christmas Day), we are going to help you burn fat and learn some good habits for 2015 with our #HealthMasCountdown challenge.

You will need a pair of dumbbells (don’t opt out if you don’t have dumbbells, we have you covered!) and a fridge full of healthy green vegetables!

Each day we will post an exercise for you to complete. Each exercise will be added to those of the previous days until you have a cumulative exercise for 12 days.

Also you will be required to make one of your meals mainly green vegetables (either breakfast, lunch or dinner) with no added complex carb.
** You should however add some protein with all meals, this included**

It’s Day #4 already, here are all the exercises so far. Watch the videos in the playlist right at the bottom for full demos.

Day 4 is:
4 sets of bear crawls
3 x 20s wall sits
2 x 20s bunny hops
1 x 1 minute side plank rotation

HealthMas Day 1 Healthmas Day 2 Healthmas Day 3 Healthmas Day 4

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”

 

Make More Progress This Month!

Happy Monday & Happy New Month!!!  Where did August go? That was QUICK!

My goal for this month: *TO MAKE MORE PROGRESS* and I think you should join me!

Instead of trying to set brand new goals every month, why not continue from the previous month’s goals?
- Goals you’re close to achieving
- The ones you got lazy with
- Those that scared you

Make more progress with them this month! If you’re happy to, please share one of your goals that you’re carrying over from last month :)

Why set a brand new set of goals, when you have uncompleted, and important, ones?
I’ve found I’ve had the best results when I write down my goals. Have you tried that yet? Does that work for you too?

Have a great month of making more progress and exceeding your expectations!