Category Archives: Video

Workout Wednesday Link Up – Quick & Effective Core Workout

Happy Hump Day!
Are you taking part in my November ‘Get Planking With Adura’ challenge? Click HERE to join!
As this month’s theme is about building a strong core, I am reposting this video of a workout you can add to your routine at any time.

You asked, and I’m listening :) I got a few requests for workout videos and blog posts so here’s my Friday treat for you :)

I had a class this morning and I ended the class with this combination of exercises – do this with correct form (all explained in the video) for a total of 2-3 times a week. Tell me how you get on, I’d like to know!

What You Should Expect: A stronger core, which will lead to performing other exercises with better form (= more effective), better posture and a positive change in the appearance of your abs*

*You must be eating healthy and clean too, and also doing other exercise. This is just a 10 minute add on to your regular routine.

You might find this challenging but remember, you have to push yourself (not crazy hard) to see progress – in anything from work to exercise!

Will you try it? Have you tried it? Leave a comment below.  

 
Femme Fitale Fit Club

New Week, New Video… Of A Workout For Change!

Hello!

I hope you had a great weekend – it was SUNNY here in London. At one point, I literally RAN away from the sun and into the comfort of my home… like a vampire, ha!

I know I’m Nigerian, I know I grew up in the sun but it doesn’t mean I love it 24/7. I like the warmth from the sun but not the heat on my skin, which always results in me being multi-toned – darker face, dark arms, less dark torso and slightly dark legs, no thanks! If you’ve been reading this blog for long enough, I’m sure you can tell no weather in the UK ever makes me happy :p

Do you know I’m a kettlebell instructor? Yep! I teach kettlebell classes for Fitter London, and after having over a month away from them – thanks to my holiday and ‘Insanity: The Asylum’, I almost hugged them when I got back!

Two Saturdays ago, I taught both classes so I didn’t get to workout so I decided to play with some kettlebells and decided to share with you so you can give it a try soon :)

As always, you need to warm up and mobilise your joints before doing this, or any workout.

Five repititions of these four exercises, back-to-back:

  1. Kettlebells swings – I used two bells here but one bell is just as effective (single arm swings)
  2. Kettlebell swing-cleans – Again, one bell for single bell cleans works just fine
  3. Ketllbells military (shoulder) presses
  4. Kettlebell racked (front) squats
Rest for 1-2 minutes and repeat at least 3 times.

What does this work, I hear you ask? Everything!

It’s a great strength AND endurance workout – going heavy and not resting between exercises will give maximum results. The swings work your hamstrings, glutes (butt) and core. The cleans do the same PLUS the back and shoulders. The shoulder presses work the… shoulders, of course! And the squats mainly target the glutes, quads (thighs) and core, also your shoulders as you have to keep the bells up.

So yes, it’s a total body workout :) Why don’t you give it a try? Watch this video a few times before trying the exercises, and as safety is important – start light. If you try it, please comment below or on the video (YouTube).

Someone’s commented on the video already:
“Thank you, I just did that with 10kg weights why am I burning in my shoulders and glutes lol. :) thanks for a “rest day” workout“ 

Quick & Healthy Breakfast: Eggs & A Green Smoothie

I can’t count how many times I’ve been asked, “Could you please suggest a healthy, quick breakfast?”. Most of us are busy and don’t have time to spend over ten minutes preparing breakfast, then another 5-10 eating it. This is where most people end up eating one of those snack bars that claim to be healthy but are packed with sugar… let me know if you want me to name names ;)
ENTER – *planning your meals* <-- This is a key step in sticking to your healthy goals. The days I've had no food in my fridge have been the hardest for me to eat clean and healthy. And my best days have been those where I've planned in advance so I don't find my self starving and nowhere near healthy enough options.
Anyway, back to the reason for this post! A healthy serving of protein, healthy fats and carbs & vitamins from green vegetables makes for a well rounded breakfast. My ideal breakfast is an omelette with veggies and fish, yum! But I don’t have time to make an omelette, especially during the week when I have a 7am start at the gym. I make my green smoothies in 2 (sometimes 3) day batches, |
e.g. I made some on Monday night, I had one serving on Tuesday morning, another on Wednesday morning and a half serving on Wednesday afternoon.
  • Tuesday’s breakfast was: green smoothie and eggs, 
  • Wednesday’s was green smoothie and baked mackerel.
As seen in this video below, it takes very little time to make eggs, if you’re REALLY pressed for time, you could go one better and boil 2 eggs the night before, cutting your preparation time right down.

Have you tried this combination for breakfast? Or green smoothies with something else? What did/do you think?

Natural Skincare Products I Use

Happy Monday!

I hope you had a nice weekend, over here the British weather decided to give us some sunshine. Of course, a high percentage of people were half naked, over 14 years here and that still amazes me!

I was recently asked what products I use on my face and body, and was reminded again that I didn’t have that information documented anywhere.

I was in a chatty mood (when am I not?) so I decided to record a video sharing and explaining this information :)

Products Listed In This Video
Fullers Earth Powder: http://amzn.to/14sxICj & http://amzn.to/YFGntU
Face Oil: Contact Me
Nature’s Gate Body Wash: http://amzn.to/16fcYMkhttp://tgt.biz/14syAab
Dr Bronners Castille Soap: http://amzn.to/ZqGjRj
Body Butter: Contact Me
Naturally Fresh Deodorant Crystal: http://amzn.to/ZqGWKK

Do you use any of the products mentioned above?
What products do you use?

Have a great week ahead and there’ll be more natural skincare/haircare posts in the future :)

Subscribe On Youtube for more natural beauty videos.

Quick Catchup: Clean Weekend and a New Video

Hope you had a good weekend. I had another sugar free weekend and feel good for it today. I went to help my friend at her Ermioni’s Bake Shop stall in Archway Market and didn’t have anything! Not even  a tiny sample of her scrumptious baking. Funny thing was – it wasn’t difficult, not one bit!

It helped that there was a hog roast stall in that market so I bought a portion of it (on its own) and my friend bought me more later :) The worst thing to do when you’re avoiding sugar is to be hungry around sugar!

On Sunday, I made some plantain chips and had them with an omelette and a banana shake (1 cup of organic farm fresh yogurt and 1 banana). A couple of sunny-side-up eggs with runny yolks would have been perfect to dip the chips into… yummm! Next time ;) I absolutely LOVE plantains, can you tell?

I’m on Day 15 of my personal #CleanNineteen challenge and, honestly, I don’t feel deprived because I’ve been making extra yummy meals and green smoothies <-- all homemade and natural :) Looks like I might just continue past the nineteen days, I'm enjoying it :) I started this week as I plan to continue and finish it – cleansed and refreshed, let’s see how long that lasts!!
Palm Oil Face Mask before my shower and a big glass of leftover homemade green smoothie (from the weekend).

Finally, here’s a video I uploaded on Friday on treating yourself with unhealthy food. I do that a lot and it’s a habit I’m trying to curb. I’ve been doing well these past few weeks by making berry or banana smoothies over the weekend (I have some pictures on my Instagram). And also making extra scrumptious meals, which makes a huge difference.

Watch the video here:

Have a productive week!

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Quick & Healthy Recipe: Turkey and Kale Stir Fry

I love this recipe because it’s so simple and can be modified in many ways. This was inspired by a turkey mince and green peas meal I put together a few weeks ago, on a Thursday night.If you read my blog posts, you’ll know I find it quite hard to eat a raw salad (no matter how good it is for me). I much prefer making green smoothies or stir fries using highly nutritious green leafy vegetables like spinach, collard/spring greens and kale.

I was at the supermarket last week and saw packs of kale calling my name so I bought one and decided to follow the same steps as the turkey mince/peas stir fry…

INGREDIENTS

- 400g turkey mince

- 200g kale
- 2-3 tbsp tomato puree
- 1/2 onion diced

- 1tbsp coconut oil
- Seasonings

- Salt to taste
1. Heat the coconut oil in a pan. Fry the onions until they start to brown.
2. Add the mince and start to cook in pan. Stirring in pan often to ensure it cooks evenly.
3. Season as desired.
3. After it’s been cooking for 5 minutes, add the tomato puree. Leave to simmer for a coupl eof minutes.
4. Add the (washed) kale, cover, turn down heat to medium and allow to simmer for 5 minutes.

Enjoy :)

  • Sweet potatoes can be used instead of plantain.
  • Kale can be replaced with spinach, greens, peas, broccoli, etc

Healthy Pancakes With All-Natural Ingredients

Hello and Happy Monday :)
I’ve been asked for healthy pancake recipes for Shrove Tuesday (tomorrow). I decided to use the opportunity to test out a new recipe inspired by banana pancakes.

I also posted a link to another pancake recipe from my archives.
Enjoy :)

PS These are gluten/wheat free with natural, unprocessed ingredients.
 


Plantain Pancakes

This is so so SO easy and you just have to try it.
I’m always looking for new ways to cook plantains so a banana pancake recipe inspired me :)
I prefer this recipe because there’s no need to sweeten the mixture as plantains are naturally sweet.What kind of plantains are needed?
As shown in the video, ripe (yellow) plantains although very soft plantains would work even better as they’ll be sweeter :)Watch the video below for how to make these very simple, healthy and yummy pancakes:

Only two ingredients are needed for this simple recipe and it’s become one of my favourites after only one try :)


Ingredients

2/3 of a medium plantain
2 eggs

1. Cut the plantain into three pieces (don’t peel)
2. Boil for 10-12 minutes
3. Peel the skin off two pieces, add to a bowl.
4. Add the two eggs.
5. Mix
6. Grease pan, add a small portion of mix when hot.
7. Allow to fry/cook on either side for 1.5 minutes (max)

I used 2/3 of a medium plantain because I tried a whole plantain with two eggs and the mixture was too thick. What did I do with the last 1/3? I ate it with some stew of course ;) I’m not one to waste food!

And from the archives…

Almond Flour Pancakes

These are low in carbohydrates, high in protein and healthy fats. The coconut milk is optional because I’ve made these pancake many times without adding coconut milk and they’re still yummy :)

The recipe is detailed here: http://adura-o.com/2012/02/21/pancakes/ 

You can use any nut flour alternatives in this recipe. Coconut flour is another option.

So you see – you can still enjoy Pancake Day the healthier way :)

 

A New Video With Healthy Tips & Ginger/Paprika Beef Soup

I uploaded this video earlier this week and forgot to post on here. It’s been a long but very productive week :)

With the start of the The Get Trimmer Challenge (entry is officially closed), some interesting things coming up and life, I’ve been a little distracted.

Luckily I recorded and edited this video a while back so all I had to do was upload it to YouTube.

I have a blog post that goes hand in hand with this, as I used a step-by-step approach to reach my goal.
Read more here: “How To Cut Down On Carbs”

Watch the video here:

I’m playing with spice/herb combinations so I decided to try ginger and paprika. I love ginger with chicken but I hardly ever season my meat (goat meat, beef, etc) with it. Paprika is something I just started using more often last year after I ate some chicken my Aunt made. I went back for seconds AND thirds!

1kg Beef
4 medium carrots
2 medium onions
Seasonings: Ginger, paprika, mixed herbs and salt.

Cooked till tender :)

This turned out great and I can now say the ginger & paprika combination is a winner :)

Enjoy your weekend!

Christmas Gift Guide for Fitness

Happy Monday and New Month! :)

The countdown to Christmas has officially started :) I’m still amazed by how quick 2012 has gone by!

Apologies for the (obviously) rushed video below, I promise to post a more detailed health/fitness Christmas gift guide within a week.

Gym Classes

Gift Cards/Vouchers

  • SportsDirect.com (UK – Multiple brands)
  • Dick’s Sporting Goods (USA – Multiple brands)
  • Target (USA – c9 by Champion range)
  • Sweaty Betty (UK – Pricey and worth it)
  • Lulu Lemon (UK & USA – Pricey and worth it)
  • Runner’s World (UK – Running gear)

Exercise DVDs

Friday Night Workout!

I have a little more time free on Fridays and thought I’d use the time wisely by working out and also recording it.

I usually attend the Fitter London ‘Kettlebells for Strength, Size and a Sixpack’ class on Saturdays so there was no way I was going to kill myself doing anything super intense. Well, it’s Sunday morning and I can barely walk thanks to the combo of the jump squats in the video below and the horrendous legs workouts in Matt’s Fitter London class the next day.

Watch and if you like this possible weekly installation, please let me know by clicking on the thumbs up button on the video page.

See you soon for another Healthy Nigerian Recipe… I will be uploading one later today (another plantain recipe that I randomly recorded last weekend).

Next week’s (actual) video will be up on Wednesday or Thursday.

Have a GREAT week ahead!