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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

Updates – Gift Vouchers & Trimmer In 28 News!!

Try out this full body workout below is from Instagram (@Adura_O) and I decided to share it with you because I know not everyone is on Instagram!

Quick workout for you to kickstart your day three times this week… deal?

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It’s almost Christmas & gift vouchers are available for your friends or family.

I have good news about ‘Trimmer In 28′, I’ve wanted to make some changes for a while and no time is better than right now!

Good News: ‘Trimmer In 28′ will still be available for online-only clients.

Better News: From January 12th 2015, there will be the option to include 3 weekly group workout sessions and weekly catchup sessions, for those here in Lagos.

1-Collages340- Initial Consultation
- Nutrition Guidelines & Meal Plan
- 3 x Weekly Classes (In Lagos)
- Workout Guide & Home Workouts
- Access To A PRIVATE Facebook Group For Support & Accountability
- Before & After Assessment
- Guaranteed Results (As Long As You’re Ready To Put In The Work)

Registration is now officially OPEN. Contact me for more information.

Zumbathon in Lagos On Saturday 15th November!

Here in Lagos, there will be a Zumbathon event on Saturday 15th November in aid of breast cancer – in their words, “Shake, Dance & Sweat for Breast Cancer Awareness”!

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I’ll be there for a short while before dashing off to my 8am class, if you’re in Lagos, I hope to see you there – https://www.truppr.com/748/iwow-zumbathon-2014 :)

Stretching After Exercise Is A MUST

Stretching After Exercise www.adura-o.com

I can’t say this enough!!!!

It took a back injury 4 years ago to make me finally listen and I hope you’re smarter than I was! I was training hard, lifting heavy, having rest days and eating healthy – sounds like a winning combo right? WRONG!

I used to rush out of classes 10 minutes early to shower and get to work on time or “stretch” for a couple of minutes after my workouts and all seemed well until I bent over to pick up a kettlebell and someone ripped out my spine! It definitely felt like that… OUCH!

Bending over to pick up that kettlebell was the straw that broke the camel’s back! I wasn’t stretching and my muscles were not happy. My lower back paid the price.

After a visit to an Osteopath, I was informed that my mid-back was VERY TIGHT - Neglecting important stretches had left my mid back muscles super tight, until that fateful day when I picked up the kettlebell and that tightness travelled all the way down to my lower back!
I was unable to work for close to 2 weeks! Moral of the story is STRETCHING IS IMPORTANT!

I learned my lesson and this was the main reason I got into Yoga which has helped loosen up muscles that had been tight for way too long, increased flexibility and has made a lot of other exercises more effective!

It took a couple of expensive sessions with the Osteopath and 1 month of bikram yoga to fix me. This doesn’t have to happen to you!

Your muscles need it, your body needs it -

  • It reduces the risk of injury
  • Helps increase flexibility which is an important part of overall fitness, and makes exercises more effective and easier on the body
  • It eases lower back pain (which is very common)
  • It helps relieve joint pain e.g. sore knees are usually caused by tight quads, calves or ITB (runners take note!)
  • It reduces muscle soreness post-workout and speeds up recovery, less DOMS (Delayed Onset Muscle Soreness).
  • And it saves you money too… if that doesn’t convince you, I don’t know what will ;)

    Train hard, stretch, eat right, rest…. REPEAT. ☺☺

Stretching after exercise

Fun, FREE May Challenge – PUSH IT MAY

 

It’ been a long while since I held a FREE challenge, so here’s one to get you looking hot(ter) for the summer.

Inspired by clients, class members and regular questions I’m asked about pushups, PUSH IT MAY is here just for you… ONLY if you’re ready to get stronger and sexier, and put in the work! ;)

Join us on Instagram, my handle is @Adura_O and use the #PushItMay & #AduraO hashtags.

FYI: There’s a prize up for the grabs for consistency and hard work.

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Are You Bored?

Eating the same meals, doing the same workouts?

There’s one simple solution to this – try something new, it’s time to change things up!

Boredom with workouts stems from not seeing results and/or doing the same things over and over again. Find out what’s wrong with your routine by doing your research (you might be doing too much cardio, not resting or just not using correct technique) and work on a well rounded routine. Or go to the easy route, and ask a professional!

Do you run for 30 minutes every day? Start incorporating interval training, which will get you better results.
Do you NEVER strength train? Solution = start lifting weights, including your bodyweight (you don’t really need equipment).
Bored of your strength training routine? There are SO many strength exercises out there, don’t limit yourself to squats, planks, pushups, deadlifts, etc. Try multiple variations of these exercises e.g. squats –> single leg, split squat, squat pulses, squat hold, want me to go on? Also add new exercises to your routine.

And of course, never forget to stretch and work on your flexibility.

One more thing, have FUN with your workouts! Exercising is not a necessary evil, it is hard work but fun, and the results you get are icing on the cake :)

Practising handstands and goofinf around

       Practising handstands and goofing around

I’m currently taking part in a couple of Yoga challenges, and this has been one of the most enjoyable months (fitness-related) in a long while! I’m having so much fun, and learning so much in the process.

Boredom with meals can be fixed easily too.
The first thing you have to do is stop complaining about being tired of eating anything and do something about it. Healthy eating is not boring, don’t forget some people have sugary cereals every morning and hardly ever complain about boredom ;) Some people say they HAVE to eat rice everyday… think about it, that’s the same thing over and over again.

If you treat healthy eating like hard work, it will be just that. If you start to think of it as an opportunity to keep learning and trying new things, then it will be interesting and fun.

Enjoy your meals, get creative and realise that there are a lot of healthy options out there! And if sometimes, you find that you are eating the same thing over and over again, set yourself a mini-challenge.

e.g. There was a time I noticed I was eating eggs at least 5 mornings a week – I wasn’t bored but I really didn’t want to overdo it with the eggs! I challenged myself to NOT eat eggs for one week, and this forced me to be more creative and helped me in the long run. I made meatballs, had fish with vegetable stir fries, had okra or vegetable soup, etc.

Do You Throw Away Your Egg Yolks?

Think again before you get rid of your egg yolk(s) and only eat the whites.

1048418_646970065349457_1422590425_oYou’re throwing away so much nutrition, and that should be a punishable sin!

Seriously though, the reason why everyone got scared of egg yolks and other saturated fats is because of a very flawed study that was done many years ago.
The results claimed that eating saturated fats led to heart disease, what they failed to take into account was the lifestyle of each subject. Their sugar intake, their level of activity, smoker/non-smoker and other factors that could cause heart disease!

Now, it’s finally getting into mainstream media (which is unfortunately, when people really pay attention) – saturated fats are not the devil!!
Excess sugar, trans-fats, inactivity, smoking, etc are things should be avoiding!

So please eat your egg yolks, enjoy them*! Eating 2 or 3 eggs? Eat your yolks!

*Everything in moderation of course! Aim to eat eggs ~3 times weekly. I’m working on my egg addiction, ha! Eat more omega-3 rich fish, and don’t get carried away with eggs.

Egg Yolks and Nutrients