Tag Archives: fat loss

Strength & Core Workout (With VIDEOS)

There is a method to the short workout videos I have started uploading on YouTube (Subscribe Here).

For example, I posted these 2 videos within a week of each other and see(!): you can put them together to make a significant chunk of your next workout… Let’s act like I didn’t just realise this a few minutes ago :p

NOTE: You absolutely HAVE to warm up before your workout. Include dynamic stretches which both warm up your muscles but also prepare your joints for exercise. Check my YouTube channel before the end of the week for a basic warm up routine that you can use for most workouts.

You also have to STRETCH post workout. I also will be uploading a basic stretch video that should be your MINIMUM stretch routine. If you have more time, it’s important to spend more time on stretching, especially the muscles you have worked.

Exercise Terminology Tip
Someone left a comment about how one of the videos below helped her finally understand what a set means. A set is one round of the required repetitions of an exercise or a set of exercises.
Using one of the videos from below:
10 Rows, 10 Pushups, 10 Squat Thrusts = 1 SET
When you’re instructed to do THREE sets, you perform all reps of the exercises, back to back, REST for the allocated time and repeat two more times.

Hope this helps!

In the videos below, you will perform all three sets of the first video before moving on to the second video.

STRENGTH TRIPLE SET

CORE SUPER-SET

Questions? Leave a comment below. Enjoy!


For daily tips, follow me:

Instagram/Periscope/Twitter: @Adura_O
Workout-Only Instagram: @WorkoutWithAdura
Facebook: http://www.facebook.com/AduraOO

Healthy Breakfast Recipe: Egg Muffins

Paleo Healthy Egg Muffins

Before I go into simple recipe, I have to give credit where credit is due.

This is completely inspired by my friends at Fitter Food and their “Omega Breakfast Bake” recipe in their best-selling book (Read More HERE).

This is one of the simplest, healthy and nutritious to-go breakfasts out there and I love this because you can play around with the ingredients (both the fish and the courgettes/zucchinis). I’ve made these with chicken, turkey or sausages, and spinach, carrots, sweet potatoes and other vegetables. I’ll post another variation next week :)

You can make a big batch of these muffins and store in the fridge for the week. Now, isn’t that a super easy breakfast, no matter how busy you are?

INGREDIENTS
6 eggs
2 small courgettes
200g wild alaskan salmon (tinned)
Seasoning (I used salt & thyme)

1. Preheat your oven to 180C/350F
2. Mix the eggs in a large bowl, add the salmon and mix.
3. Grate the courgettes into the mixture, and stir.
4. Season and lightly grease the muffin tin with coconut oil (I used coconut oil spray)
5. Add the mix into the muffin tin, add about quarter cup portions to each muffin cup
6. Bake in the oven for 18-20 minutes.
7. The muffins should come out clean from the cups.

SERVES: 3

SERVING SUGGESTION
Eat alone or with a side of vegetables. My favourite side is half an avocado.

******
While we’re on the topic of recipes, I’ve been asked by a few people how they can purchase my recipe ebook.
The thing is, it’s not for sale, people who sign up for any of my online programs get it for free. Next one is ‘Trimmer In 21′, where one of the ladies has lost 7.4lbs and 7 inches with one more week to go!!! It starts on Monday 17th February, secure your spot today as spaces are limited
–> www.TrimmerIn21.com
Healthy Salmon Egg Muffin Recipe. Rich in Omega 3. Personal Trainer

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.