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Finally, It’s Here! The ‘Trimmer In 21 – The Fitness Edition’ eBook!

I moved to the United Kingdom at the age of 17. McDonalds, KFC and Burger King were all a

Adura-Before

 

3 years later, I was the heaviest I had ever been and had known I was overweight for a longstone’s throw away. The result? I rapidly got bigger in size.

while but never did anything about it.

I might have had a day or two of feeling sorry for myself but I would quickly get over it and go back to eating whatever I liked.

One day, it all changed…

I saw pictures from my friend’s birthday barbecue and one photograph stood out to me. I couldn’t believe I had gotten that big (same size I’d been for over a year but failed to do anything about).

This was my turning point…

1-adura8A quick message to anyone who is not happy with a situation in their life and can’t seem to do anything to change it – You will wake up one day, and it will all make sense. You will see everything in a whole new light, the way you should always have seen it, you will realise you are in control and you can do whatever you set your mind to.

I didn’t keep all that weight off initially – over the next few years, I learned a lot about the relationship between healthy eating and exercise and stumbled upon my passion to help people achieve their healthy goals, without having to go through my long learning experience.

I did the right thing and got officially certified and left my full time job in September 2010. Since then, I have helped hundreds of people achieve their goals and maintain their results. I created the ‘Trimmer’ programs and this is the newest addition.

My workouts have been tried and tested by many with good results and I present to you:

TRIMMER IN 21

Trimmer In 21 Ebook

  1. 21 Day Total Body Workout Plan
  2. Nutrition Guide & 5 Bonus Recipes
  3. Bonus Printable Resources, Including: Food Log/Planner, Workout Log & Progress Tracker
  4. All This & More To Use At Any Time & As Many Times As You Like

So, are you ready?

I Want To Get Trimmer

 

10 Minute Fat Burning ‘Workout With Adura’ Video

Hi!

With the goal of making healthy living as simple as possible, here’s a 10 minute bodyweight HIIT workout for you. This means ZERO equipment needed.

1 – WARM UP! It is very important to help get your muscles and joints ready for your workout. And reduce the risk of injury!
2 – INJURIES? I’m going to trust you and believe won’t train through any injuries! If any of the exercises above aggravate any injuries, please STOP!
3 – NEW TO EXERCISE? Pace yourself, you are your own competition :)
4 – Cool Down & Stretch AFTER your workout.

Look out for more ‘Workout With Adura’ videos where we get through the paces together ;)

Quick recap of the workout:

High Knee TABATA
Squat Thrust TABATA
TWO SETS OF 20s Single Leg Plank Jacks, 20s Plank, 20s Rest

Questions? Ask away!

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Core And Upper Body Strength TRIPLE SET & A Quick Tabata

The requests for toned arms keep coming in and I’m on a mission to help ladies (& gents) not only achieve this but get stronger in the process.

That’s my excuse for bringing you another ‘Arms & Abs’ video!

Please watch the entire video before adding this to your next workout. The three exercises are:

  1. KETTLEBELL BICEP CURL & SHOULDER PRESS
  2. KETTLEBELL CHEST PRESS
  3. LEG LOWER STATIC HOLD

When you’re done with the above workout, add this tabata and core workout.

You’ll need a slam ball or a NON-SLAM medicine ball. Watch entire video before you try it – it contains important tips!

As always:
CORRECT FORM/TECHNIQUE IS KEY! Don’t rush through your exercises 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.

Three Essential STANDING Post-Run Stretches.

Post Running Stretch Adura O Fitness NigeriaI can’t emphasise enough how important it is to stretch post-workout – I learned from personal experience and try to share my stories with others so they don’t make the same mistakes I did!

Quite a few years ago (wow, almost 10 now!) I used to run… A LOT. It all started with training for a  Cancer Research 5km run and a few  years later, I had a handful of 5km and 10km races and two half marathons under my belt. My 2nd half marathon left me with a few injuries and aches, the main one being my left knee. Walking the next day was agony and I made an appointment to see a Physiotherapist, who told me my knee wasn’t injured but the muscles around it had been neglected and were tight! And also, some muscles including my glute medius were weak – I hardly did any strength training but that’s a whole blog for another day.

It’s important to work on all round fitness because all aspects compliment each other e.g. strength training and flexibility (stretching & foam rolling) compliments running.

It took a few weeks of prescribed rehab – stretching, foam rolling and strength training – before I could workout again. By then, I’d discovered strength training and other forms of exercise, I decided to stop running completely and didn’t pick it back up again for a very long time – again, that’s a topic for another day.

The point of all this is to tell you, beg you to PLEASE PLEASE stretch after you workout. Don’t make the “I don’t have enough time” excuse, finish your workout 10 minutes early and STRETCH!

RUNNING recruits a lot of muscles, which need to be stretched out to reduce risk of injury amongst other benefits. These muscles include quads (front of thighs), calves, glutes and muscles around the hips (flexors, extendors and rotators).

If you really are pressed for time and have ended your run 5-10 minutes early, here are three stretches you MUST include in your post-run stretch routine, which will target the important muscles. I’ve focused on standing stretches, which are great if you run outdoors so you don’t have to worry about getting your clothes dirty. Spend 60 – 90 seconds on each stretch (on each side) and finish off with a full body stretch – stand on your toes, extend your arms overhead and reach as far up as you can.

Be aware these aren’t the only stretches I recommend but they are a good start.

Hamstrings, Calves, Hips & Lower Back

Wide Leg Forward Bend

Wide Legged Forward Bend

Progression: Include a twist to intensify the stretch.

Wide Legged Forward Bend With Twist

Wide Legged Forward Bend With Twist

Quadriceps & Hip Flexors
Tips

  1. Pull your heel to your butt and push your hips forward.
  2. Keep your thighs pressed together and knee pointing down towards the floor.
  3. Do this close to a wall, in case you need it for balance.
Standing Quad Stretch

Standing Quad Stretch

Hips, Glutes & Lower Back
Tips

    1. Stand on your right leg, place left ankle on right knee. Sit back and down into a squat. If possible, push your left knee down to open the hips and deepen the glute stretch.
      Regression: Try this lying on your back or seated.
    2. Stand next to a wall for support, if needed,
      FullSizeRender

      Figure Four Stretch

      As I stated earlier, finish off with a full body stretch. Stand on your toes and stretch your hands up towards the sky/ceiling. I love this stretch, especially first thing in the morning when I roll my lazy backside out of bed.

Full body standing stretch

These simple time-saving stretches can make a difference, trust me and learn from my experience.


Instagram: @Adura_O | @WorkoutWithAdura

Plyometric Bodyweight Exercise: Vertical Frog Jump

Adding plyometric (think: jumping, explosive, power) exercises to your workouts will increase the intensity, really fire up your muscles and produce even better results…. when done properly of course.

I really like this variation of frog jumps because you don’t have to worry about space (have you tried regular leap frogs/frog jumps) and I’ve found you can really focus on explosiveness when you don’t have to worry about how far up AND forward you’re jumping. Once you master vertial frog jumps, you can start working on making your regular frog jumps even more powerful… who says exercise can get boring? Never!

Watch the video below for important tips (proper technique for both safety and effectiveness) and options for various levels of fitness.

Muscles Targeted: Glutes, Quads & Back

  1. Starting with your feet slightly wider than hip width apart, lower into a squat (advanced: deep squat) and touch the floor with fingertips
  2. Jump as high as you can and extend your arms overhead
  3. Land back into a squat with your fingertips on the floor
  4. Repeat

Try: A tabata – 20s of vertical frog jumps, 10s of rest x 8 SETS 

Tip: Always land on soft knees into a squat to protect your knees.

Why You Should Get A Workout Buddy

Workout With A Buddy IMAGEDo you sometimes feel like you can’t find the motivation to workout?

And when you finally drag your butt to the gym or outside for a run, you really have to talk yourself into working out?

And even after you finally work out, you just know you could have pushed yourself harder… but you did not.

One of the best ways to get your workout mojo back is to get yourself a workout buddy.

Involving your friends will make your sessions feel more like a fun social activity and less like a chore. You will work harder, nothing like healthy and friendly competition.

Before you think getting a workout buddy will solve all problems, here are some tips to make sure you get desired results from:

  • Pick someone who is READY to put in the work and will push you

    Someone who is ready to work hard and will push you when you’re having an off day. If you can, pick someone who is even more motivated than you. It helps if you’re of similar fitness and strength abilities, especially when your set needs spotting.
    I don’t mean to be harsh but don’t waste your time with someone who will drag you down (like most things in life).
    It’s okay to try to motivate a friend who is ready to try and needs that extra push but you need to make the right call.

  • Set measurable and achievable goals, be each other’s accountability partner

    To run a 5k in under 35 minutes, sign up for a race and work towards reaching your goal by race day.
    To gain lean muscle, follow a structured plan to help achieve this. Check your progress every 2 weeks.
    To lose fat, follow guides and plans provided by professionals and keep each other on track. Progress checks are a must to keep you motivated.

  • Don’t Waste Time Chatting!

    Trust me, I’ve been guilty of this and this is why I can confidently advise you on this. I’ve had 1 hour sessions end up taking over 2 hours because we kept talking and talking and talking.
    Your workout buddy is usually someone who you get along with, working out together will make you even closer. So, it’s only normal that you’ll want to catch up on each other’s lives and any gossip ;)
    My tip on this – Make your sessions as intense as needed, stick to rest periods and then have a meal together post workout. It’s okay to sneak in a chat once in a while during rest periods but don’t make this a habit and make sure you’re not distracted and end up extending your rest periods.
    Avoid – chatting in the middle of a set, this can distract you from proper form and is unsafe. The ‘gist’ can’t be THAT serious to risk injury!

Do you have a workout buddy? Are you helping each other or are you guilty of not doing one of the above mentioned?

I can’t wait to get back to my normal sessions with my workout buddy :)


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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.


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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!

——

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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.