Category Archives: Workouts

Get Fitter… Tuesday’s Intervals

Keeping it simple today.

Interval training is great for fat burning and endurance. Do you like running for an hour? Cut down your training time by half and see better results with interval training! Haha, that sounds like a sales pitch ๐Ÿ˜‰

For every exercise, get in as many reps as you can. Try to maintain the same number of reps for every set… it hurts.

30s of burpees (jump up, instead of standing up to make it more challenging)
30s rest
10 sets

Burpees

30s of floor jacks (progression: with pressups)
30s rest
10 sets

30 seconds of plank
30s rest
10 sets

Floor Jacks? Plank? Watch this video for pointers:

Photo Credit: Fit Villains

Get Fitter in June!

Yep! Another challenge!

I’m away from home for the entire month of June and my routine is going out of the window… *sigh* So, I decided to work on a plan for June to make sure I meet my fitness and nutrition targets. I’ve also made a pact with Keris (of Fitter London), she’ll be sharing some of her crazy workouts with me and I will attempt to do them… *ahem*
I tweeted all of this last week and a few people were interested so this challenge was born!

What’s it about?
  • 2 mandatoryย 30-45 minute strength sessions* per week
  • 2 mandatoryย 30 minute interval sessions** per week
  • 1 optional extra session a week (anything you like: cardio, strength, yoga, dance, etc)
  • Nutrition is always important.
For example, my workout routine this week will be:
  1. Monday – Strength
  2. Tuesday – Intervals (Bodyweight or Cross Trainer/Elliptical)
  3. Wednesday – Strength (OPTIONAL)
  4. Thursday – Intervals (Bodyweight or Cross Trainer/Elliptical)
  5. Friday – Strengthย 
  6. Saturday & Sunday – Rest
* Strength Training: Read THIS BLOG POST for more information on strength training. There is a sample workout you can start with. This also includes ab/core strength. I will post more during the week…

**Interval sessions will be cardio (cardiovascular exercise) based i.e. running, cycling, elliptical, burpees, ย mountain climbers, etc.
READ THIS for more information on Interval training.

I will blog my workouts after each session, I aim to post some videos of my strength sessions but l won’t promise anything (you know me!).
If you’re interested in joining me on this challenge, let me know ๐Ÿ™‚

My Workout on Monday

I didn’t have enough time to train so I squeezed this in:


Strength Training


A.
– 15 Deadlifts (Progression: Single Leg Deadlifts)
This works the Legs, Butt and Back: Quads (A), Hamstrings (B), Glutes, Lower back, Trapezius(C), and lats (D).

– 15 Pressups
This works the chest, arms and shoulders: Pecs, Triceps and Delts.

Rest: 1 minute.
3 sets i.e. Repeat 3 times


B.
– 20 Dumbell Thrusters
Total body workout, working the arms, bums and legs. Use weights that are 60% of your hardest possible.

– 1 minute Wall Sit
Legs, Legs and Legs! This burns!
Keep your back against the wall and your ankles should be in line with your knees to maintain a 90 degree angle.

– 1 minute Plank
Abs and Arms. Elbows in line with your shoulders and maintain a straight line from your shoulders to your heels. DO NOT LET YOUR HIPS DROP.

Rest: 1 minuteย 
3 sets

Photo Credit: Belly Fat Loser, Fit Tip Daily, Active Health Academy,ย 

Workout Video: Floor Jacks and Plank

Finally(!), my first exercise video ๐Ÿ™‚

Try this at least twice this week and please let me know how it goes.

I intend to post one workout video every week.

Remember to keep commenting in this week’s ‘Get Trimmer’ post –> http://www.adura-odesanya.co.uk/2012/04/get-trimmer-2012-week-one.html

Make sure you warm up before you do the above. I haven’t posted a warm up video yet but this should help for now:

Enjoy.

Quick & Easy Morning Stretch Routine

Happy Monday!

Hope you enjoyed your weekend, I can’t get over how quickly this year is going by already!

I’ve found that I hit the snooze button on my alarm at least 3 times before I finally drag myself out of bed to start my day. Sometimes I stretch, the usual big stretch we do when we wake up. There are times when I don’t remember, or have time, to even that!

Stretching is very important:

  • Before exercise, it’s good to do some mobility work to help warm up the joints and muscles in preparation for a session. This ensures you have a productive and injury free workout.
  • Post exercise, to help with muscle recovery, release any tension caused by exercise and to avoid injury.
    And….
  • First thing in the morning.
Why is Early Morning Stretching Important?
  1. It’s a way of waking up the body
  2. It helps release any stiffness or tightness that might have been caused by awkward sleeping positions.
  3. It helps mobilise the joints in preparation for the day ahead.
  4. It increases blood flow to the muscles.
  5. It’s a great way to start the day.
I’ve decided to challenge myself to wake up 5-10mins earlier than usual, maybe only hit the snooze button once ๐Ÿ˜‰ I will stretch every morning and set myself up for even better days ๐Ÿ™‚

Give it a try and let me know what you think. And, please, if you have any suggestions or requests for videos, let me know.

I love Strength Training :)


You’re allowed to laugh at my expression ( I did the first time I saw this picture)… I’ll have you know that it is advised to exhale on exertion while doing strength exercises so….!

I’ve been asked about my strength training routine. I usually aim for 2 strength (heavy weights) sessions per week… on Tuesdays and Saturdays. I won’t go into detail about my strength training now, I’ll leave that for another post…

Strength training wonโ€™t make you bulky and muscular. This is a common misconception amongst women and just in case you have any doubts, look at the pictures of me in my gallery – do I look like a muscle-bound? Your answer had better be NO! (haha)

Women have 15-20 times less testosterone (hormone that helps men gain muscle) than men.

Studies have shown that regular strength training results in lean muscle gain and close to twice the fat loss in weight (exactly what youโ€™d like to hear).

Health benefits of strength training include increasing bone density, reduces the risk of health issues including diabetes and heart disease, lowers blood pressure and more.

And of course it makes you stronger ๐Ÿ™‚

Have I sold it to you a little? Here are a couple of tips to get you started:

  • If you have access to a fitness professional e.g. at your gym, ask to be shown the correct technique for strength exercises.
  • Your aim should be to have 2-3 strength sessions a week. Start of with one and slowly build up to 2 or 3.
  • For every exercise, aim for 10-12 repetitions and 2-3 sets (of 10-12 reps). Each rep should be slow an controlled.
  • Always start with a light weight initially and slowly increase for each set until you find the right weight. The aim is for the last few reps to be almost impossible.
  • If you have no idea what exercises to do, try this:
    5-10 minute warm up – jogging, cycling or some bodyweight drills including jumping jacks, high-knees, etc
    Squats – These are mainly for your glutes (bum), quads (front of thighs) and hamstrings (back of thighs). Ideally these should be done with free weights – a barbell (on the back of your shoulders) or dumbells (arms hanging on your sides). But it’s best to get your squat technique* right before you progress to variations of weighted squats.
    Chest Presses – Pectorals (chest muscles) or my favourite (NOT!) Pressups (technique is extra important with these)
    Bicep Curls – Biceps (front of the upper arms)
    Shoulder Presses (like my picture above) -Deltoids (shoulders) and Triceps (back of upper arms)
    Crunches – Abdominal muscles

    Remember – aim for at least 2 sets of 10-12 reps of each exercise. Rest should be a maximum of 1 minute between each set.

    Stretch (I’ll blog about this in detail)

Start tomorrow – fat burning, healthier heart, healthier body. What are you waiting for? ๐Ÿ™‚

Get Your Workout… Anywhere.

Except you’re injured or have valid health reasons, you have no excuse not to exercise ๐Ÿ™‚

For example, if you don’t have access to a gym, you can workout at home, outdoors or find an exercise class in a studio or venue. No matter how busy you are, you can (and should) make the time for things that are important to you… exercise should be one of those things.

Everyone has specific reasons why they go to the gym, attend classes or use home workout DVDs. The most common reason – to lose weight and get fitter.

To reach your goals, try to get a mix of the following:

Cardio
Be reminded that if you think endless cardio eg running for 2 hours everyday will give optimum results, you have to change that train of thought.
Last week’s post (Read HERE), highlights that variation and continuously challenging the body = very important.

    • On the Gym Floor
      Treadmill, Bike, Rower, Cross Trainer/Elliptical
    • Classes
      Spin, Step, Aerobics
I teach 4 spin classes a week.
  • Outdoors
    Running, Power Walking
  • At Home
    DVD or YouTube
Body Conditioning
This is not pure cardio, it also involves using resistance your bodyweight or free weights but is notย pure strength training.
I had an interesting conversation with a fellow Trainer last week. He told me a member of the gym stated she does strength training 3 times a week… he asked her what she did during those sessions, she said ‘Body Pump’ not strength training, it’s a body conditioning class and improves muscular endurance. You might get some strength gains but nothing like strength training.

Once you are able to perform more than 15 reps, without rest, you are working more on your endurance.ย 

    • Classes
      Fitter London Kettlebell Classes (See full timetable here), Body Conditioning, Les Mills (Body Attack, Body Pump)
Fitter London Kettlebell Class
  • Outdoors
    Bodyweight Drills e.g Burpees, Mountain Climbers, Squat Thrusts, Jump Squats, Tempo Squats, etc
  • At Home
    Insanity Workout (see below), Matt of Fitter London’s vlogs on iVillage (Check them out HERE), Tae Bo, P90x

Strength Training
This is my favourite… I love seeing a big and positive difference in my strength… it’s very empowering.
Unsurprisingly, a lot of women think strength training will result in adding bulk and “looking like a man”, I used to think the same thing. Strength Training with a good diet (lean protein, unprocessed carbs, etc) is very beneficial.
Check out thisย ‘I Love Strength Training’ blog post from last year, it explains shows why strength training is important.

  • On the Gym Floor
    Free Weights and Resistance Machines.
  • Classes
    It is quite difficult to find a class based solely on strength training but Fitter London run such a class. It’s called ‘Kettlebells for Strength, Size and a Sixpack’ and of course, I love it!
    (http://www.fitterlondon.co.uk/classes).

    Yep, that’s me. I was working hard as always ๐Ÿ˜‰
    • Outdoors
      Free Weights and Bodyweight
    • At Home
      Free Weights and Bodyweight, DVDs eg ‘Step By Step Strength Training’
      OR Contact me for a customised Strength Training Plan today.

Always make sure you warm up for at least 5 minutes at the beginning of your workout (classes and DVDs always include this) and cool down and stretch at the end.

I’ll be honest – I prefer working out with a friend or in a class. So, if you don’t have access to a class or are not comfortable training with people, why not try working out at home (eg a DVD) with a friend? You’ll feel enjoy it more and you’ll motivate each other… definitely!

As always, if you have any questions… please ask ๐Ÿ™‚

‘Get Trimmer…’ Week Five: Fitness Post

  • Aim to exercise at least 3 times a week
  • I know I promised videos but it’s my birthday week and I’ve been lazy and greedy (sorry!)
  • I’m going to upload Fitter London (or Matt’s iVillage) videos for now until I get the chance to focus on good videos and not rush jobs

Please ask me any fitness questions and if there are any specific videos or fitness help you’d like – let me know!

๐Ÿ™‚

‘Get Trimmer…’ Week Four: Fitness Tips

Better Late Than Never! I’m feeling a little better, thanks so much for your comments ๐Ÿ™‚

Ok… we’re halfway through this challenge and and I know some of you ladies aren’t exercising.

Truth is – You definitely can see results by eating well and not exercising but exercise is important for many reasons:

  • health of course
    but alsoย 
  • exercise, when done correctly (and not to the point of overtraining) can help accelerate weight loss which I know is a more attractive reason to many ๐Ÿ˜‰

Try not to use the usual excuse of “I don’t have the time”. If something is important, we’ll always make the time. A 30 minute intense workout 3 times a week is enough.

– If you’re a stay-at-home Mum, I know I’m not one and haven’t experienced what you have but you are allowed some time to yourself – to shower, to eat, to relax and to exercise ๐Ÿ™‚

– If you work crazy hours, I understand. Between 2003 and 2005, I worked 2 hours away from home and always visited my Mummy in hospital after work. My days started at 5.45am and I got home at 10pm Monday to Friday! I was really tired during the weekends and exercising was the last thing on my mind BUT… I finally made the time after a year of absolutely no exercise. I drove straight to the gym before or after visiting my Mummy at least 2ce a week.

For the next four weeks, I am going to focus on home workouts and will upload videos on youtube. They will all be 30 minutes long (including warm up, cool down and stretch) and yes I promise 100% this time.

๐Ÿ™‚

‘Get Trimmer…’ Week Three: Fitness Tips

I am so so sorry – I will update this tomorrow (Wednesday).

Until then, check out Fitter London’s Matt Whitmore’s video logs –>HERE<--

If you watch the videos, please leave a comment there (iVillage) ๐Ÿ™‚

Matt’s Facebook Page: http://on.fb.me/Matt-Whitmore

Fitter London on Twitter: http://twitter.com/FitterLondon

PS I’m in a few of them ๐Ÿ˜‰

Most recent is:

video platformvideo managementvideo solutionsvideo player

‘Get Trimmer…’ Week Two: Fitness Tips

Just read this comment from Waffarian, “But I would love to jog more often cos the only time I lost a lot of weight (do you remember? it was also on a challenge with you! ah, it was wonderful!”

It took me back toย  me of my other blog from years ago… it was one of my 2 main blogs when I blogged as LondonBuki. And I called it, “I Will Be F-I-T”.

Anyway, enough about me… this challenge is all about you ๐Ÿ˜‰

I’ll try to include at least one running or cycling session to each week’s fitness post.

This week… TRY your hardest to exercise at least 2ce this week. 3-4 times a week if you can…
Some options include:

  • A 30 minute run (or power walk) at a steady pace. If you have light dumbells, hold them in your arms while power walking to challenge yourself. Run/Walk on the treadmill or outdoors (make sure you’re wearing good running trainers).
    Intensity: On a scale of 1-10 (10 is the hardest possible), you should be running/walking at 7.
    Alternatives: Cross Trainer or Bike.
    At the end of your run, finish up your session with planks. 4 sets of 30s planks.

    PLANK

    – Start by lying face down on a mat (preferably) or grass, resting on your forearms with your palms flat on the floor.
    – Push off the floor, raising up onto toes and resting on the elbows (make sure they are bekow your chest).
    – Keep flat and straight like a plank of wood. Flat back, straight line from head to heels
    – Tilt your pelvis and focus on squeezing (contracting) your abdominals – this will help prevent your bum from sticking up in the air or the opposite – your hips dropping low towards the floor.
    – Also squeeze your bum and your whole body.
    – Hold for 30s, rest. Repeat 4 times.
Advanced

Beginner
  • Workout detailed in week one… Read HERE.
  • If you have access to gym classes: 1-2 spin classes
  • If you have access to gym classes: 1-2 body conditioning classes
  • A dance class (eg Zumba, I read on Bella Naija that they are now running in Lagos)
  • A yoga or pilates class… again if you have access to them

As for any workout session, make sure you warm up & mobilise your joints before *and* cool down & stretch after.

Strength Training sessions coming up next week ๐Ÿ™‚