Get Trimmer With Adura: Re-Branded, Revised and Better Than Ever!

From 'Get Trimmer Naija Style' to 'Get Trimmer Challenge' and now 'Get Trimmer With Adura'.

It has developed as what started as a blog challenge in 2010 and it has been a huge learning curve. Over the last few weeks, I have spent time working on the format, the quality and the branding.

Look & Feel Great With Real Food, Effective Exercise & Expert Coaching.
                         

Wondering what the program is all about? Here are a few features:

• Make Small Changes & See Big Results! 
• Weekly Total Body Workouts & Meal Guidance 
• Regular Fat Loss Tips To Help With Your Progress 
• Live Group Catch-Up & Update Sessions 
• Before and After Assessments 
• Private Group For Support, Motivation & Accountability 
• Results Guaranteed!

The catch up sessions (video/chat) are a very important addition as this will boost morale, focus and keep you on your toes ;) There will also be more structure to the workouts, including weekly workout videos.

Want to find out more? Visit --> www.gettrimmerwithadura.com for more details. Once you register your interest, I will send you sign up information.

Strengthen Your Core With This Quick & Effective Workout [VIDEO]

Happy Friday!

Add this to your current workout routine, 2-3 times a week.

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.  

10 Minute Friday Quickie

I have something for you today, a quick workout that you can do once you're done reading this. Yes you can, and you will!

Watch the Instagram Video HERE (http://instagram.com/p/d6S-PqgDS1/) for how to do all three exercises.

• Warm up for at least 2 minutes
• 30s jump rope (speed)
  30s box jumps*
  30s knee-to-elbow
  30s rest
• 45s jump rope (speed)
  45s box jumps
  45s knee-to-elbow
  45s rest
• 1min jump rope (speed)
  1min box jumps
  1min knee-to-elbow
• Cool down and Stretch

* If you don't have a box, go for squat jumps instead. If you are unable to jump (injury or otherwise), quick squats are fine.
** Your feet can be elevated on a chair. But if yo find this challenging, do these with your feet on the floor.

Try the above and let me know how you go.

Would you like to see more of these? Let me know!

Have a great weekend!

Fat-Burning & Fab Music Tomorrow Morning @ 9am!

Today's class was fun as always, watch an #instavideo of it:  http://instagram.com/p/doUCDLgDcM/

I asked a few members for some feedback/reviews of my classes to share with those of you who are thinking of coming to one of my classes, and still haven't!

Here's Ceri's in full:
"I used to hate spin before I started attending Adura's classes - monotonous thumping dance music, accompanied by the uninspiring drones of a bored instructor. Adura's classes couldn't be more different. A lively, fun team spirit atmosphere is encouraged by Adura's fantastic instructing - she takes special care to choose music we all love - and no class is ever the same. Brilliant." 

Before you think this class is 100% on the spin bike, think again! Yes there will be sprints, hill climbs, and other spin drills but there will also be bodyweight and core challenges.
Fun, right? :p

Don't tell me you need anymore convincing! Sign up for tomorrow's classes now, send me an email --> info'AT'adura-o.com (replace the 'AT' with @, this is to reduce the spam emails I get).

Time: Saturdays @ 9am
Location: Fitness First Oxford Circus
Fee: £10 per class or £40 for 5 classes.

I Was Forced Out Of My Comfort Zone Today... I Think I Loved It!

HELLO!!!!!!

I'm not even sure why I'm so energetic considering that I SPRINTED in today's workout! I'm sure you've noticed I hardly ever talk about running on here. I have shared tips on starting a running routine (Read Part I and Part II) but I don't run anymore.
I used to run years ago but mainly for exercise and to keep challenging myself. I stopped about 3 year ago when I discovered other things I actually enjoyed.

Today's Fitter London workout started with 30+mins of running. We jogged for 5 minutes then did what felt like a million sets of 20s and 10s sprints, with rest in between each set. We finished off with a relay, which brought out my very competitive side... LMAO, I might have cheated while overtaking someone

I'll be honest I do love a good sprint but for just one set of 10 seconds, or something! Today's session took me WAY OUT OF my comfort zone, and after the sprints we jogged back to the gym and finished with 4 sets each of 6 reps of heavy kettlebell shoulder presses, dead cleans and rows. Heavy lifting, LOVE IT!

And guess who's teaching a spin class in less than 2 hours.... ME! (I'm going to sleep so well tonight!).

Nothing gets you fitter like constantly challenging & shocking your body! Why don't you try something different (and challenging, of course!) today? And when you do, tell me about it :)

Have a great day!

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" 

What Did You Do On Your Birthday?

Insanity: The Asylum's "Gameday Overtime"!

Yes, that's exactly what I did on my birthday. I'm on Day 25 of the 30 day program, I didn't want to break my consistent streak just because it was my birthday!

Just in case I haven't mentioned it here (I have on Facebook, Twitter and Instagram), I started Insanity: The Asylum while I was on holiday for 3 weeks. I initially intended to do it for 21 days, instead of the recommended 30 days. But thanks to a group I'm a member of, I was motivated to complete the program.

I'll do a complete review when I'm done. As for Insanity, the original 60 day program, maybe if Beachbody need someone (me!) to review it... because I don't see myself doing that anytime soon. You never know, I could get a fantastic opportunity to work on an Island for a few months ;) That'd be the perfect time to do a 60 day program.

So here's a collage of a few things Insanity: The Asylum had to offer today:

I'm almost back to regular posting, I arrived in London on Monday and I'm still getting used to the timezone. Have a great weekend!

If you're interested in seeing all the pictures from my time on/in(??) 'The Asylum', they're all here --> http://pinterest.com/adura/get-ripped/

Yummy Post Workout Meal: Plantain & Eggs

Hello,

Anybody out there?!?!

I'm so sorry for the silence on my blog but I was on holiday. I just got back yesterday and I have a LOT of blog posts coming... so stay around!

I had some drama at the airport on my way back, my flight to my connecting airport was delayed by almost an hour. I had 30 minutes to make my next flight, I was so sure I'd missed it that I strolled to the gate. Only to find out that the staff were JUST about to send someone else in my place.

So - I made my flight but my luggage didn't! Lucky for me, there was a flight an hour after mine, I got my bags after an hour's wait at the airport. I wasn't too stressed out because it gave me time to finally update Week 2 of The Get Trimmer Challenge.

Anyway enough about me, I seem to talk about myself a lot, right? :p

Today was my first day back at work, I was at this morning's Fitter London class - only to help out! I couldn't have done a heavy strength session, I was exhausted. At lunchtime, I taught my first spin class in 4 weeks and I was really expecting it to be too hard for me, I loved every minute of it - it's good to be back teaching :)

After the class, I made some pan fried 'dodo' (Nigerian name for fried plantains) and scrambled eggs (seasoned with parsley, chives and a pinch of salt), which is a great combination of good carbohydrates and protein. It hit the spot and I was able to get some more work done before my evening class.

Why is plantain a good carb? It's a 'slow-release' carb, which means it releases sugar (energy) slowly into the system. I pan fried it in a tablespoon of coconut oil, which has many health benefits and my favourite thing to eat with plantain = eggs. They're a great source of protein and just work perfectly with plantain. 

I posted a video on how I pan fry plantains some time last year, check it out:

See ya!

As One Challenge Ends, Another One Is Set To Begin.

If you follow me on Instagram (@adura_o), your timeline should have been bombarded with daily posts from me in plank position.

The reason is explained in "I'm Challenging Myself..." but if you can't be bothered to click on the link, here's a summary of what I did for 28 days:

1. 2 minutes of plank, daily.
2. 2 strength sessions, weekly.
3. Yoga 1-2 times, weekly.
4. Eating clean - Processed sugar free and low sugar.
- Completely treat free.
5. Cutting down carbs, except on workout days. Examples of carbs allowed: plantain, sweet potatoes and quinoa.
6. I teach 3 spin classes a week, that covered my cardio and HIIT.

I LOVED IT! Cutting out treats was a challenge for the first week, but after that - it was just fine. When I had cravings (e.g. time of the month), I just had bigger portions of carbs and that always helped. One day, I had roasted sweet potatoes and plantains!

RESULTS: Although, the change isn't drastic, I see I've definitely lost some fat and even better, I feel GREAT!

The moral of the story is: Nothing Is Impossible. Stop making excuses, "Ahhh, I can't NOT eat bread or biscuits, etc". You can if you put your mind to it. I always tell people - If I can do it, anybody can.

It's good to challenge yourself often, to keep you motivated and always on your toes. I've found myself relaxing back into bad habits, and this challenge has helped me get back on track.

My treats will be 0-1 weekly now. And I will continue with the daily planks :)

I have another personal challenge, which will start in a couple of days but enough about me!!

Speaking of challenges ending and beginning, Get Trimmer 4 JUST ended on Sunday 2nd June. The next one, GT5,  starts on Monday 17th June and a few spots are already gone! Sign up now to get the early bird offer.

I've had a few questions about alternative payment methods, send me an email and I'll send you details ---> email @ GetTrimmerChallenge.com.

I have a few weeks off work so I will be recording videos and blogging more often :)

I'm Challenging Myself...

...and you, maybe?

I'm very proud of myself - after months of feeling stuck in a rut, I did my #CleanNineteen challenge in March. At the end of the 19 days, I felt more like myself than I had in ages, it almost felt like I had reset my attitude to my diet - I needed it!

So, to continue to motivate myself, and others I hope, I set myself another challenge for the month of May. It doesn't matter what your starting point is, it's the progress and results you get at the end that matter.

I've used the #GetRippedWithAdura on Instagram hashtag because the other one I wanted to use had already been used for something else.

My starting picture is here: http://instagram.com/p/Y5dQl0ADW-/

Goal: More definition in my abs - to see a significant change in my abs/mid-section

How?
1. Doing 2 minutes of plank daily.
2. Doing 2 strength sessions a week
3. Doing Yoga 1-2 times a week.
4. Eating clean
- Processed sugar free and low sugar.
- Completely treat free, especially during the 1st two weeks. And the option to have one treat per week during weeks 3 and 4 (but I plan not to).  By treats, I mean foods with processed sugar (cakes, ice-cream, etc)
- Cutting down carbs, except on workout days. Examples of carbs allowed are: plantain, sweet potatoes, brown beans and quinoa.

If you're interested in following my progress or you want to join me on this challenge, follow me on Instagram: @Adura_O, where I'll be posting daily updates on anything from my planks to the meals I eat. If you're on Pinterest, I'm also posting daily updates ---> http://pinterest.com/adura/get-ripped-with-me/

I started yesterday:

Please be aware this will not have the same structured approach and direction as the Get Trimmer Challenge. If you want weekly plans, tips, a forum and regular support, sign up for the next Get Trimmer Challenge HERE (starts on the 17th of June).

Sunday Stretching Pledge: Week 3

I'm still keeping up with #YogaEverySunday :)

Today's session was just over an hour long. It was very challenging and I will revisit that video very often.

Thanks to Susan of Eights & Weights, I am now a fan of Do Yoga With Me and today's yoga session was:

And just a little something for you to laugh at... Just when I was getting confident with my flexibility and yoga progress, THIS happened:

  

If nothing at all, I'm showing you a creative way to grab your own butt. But watch this space, give me a couple of months, I'll post a picture of me doing it with ease, palms flat on my lower back ;)

*sigh*

PLEASE NOTE: Attend a yoga class or book a 1 to 1 session with a qualified yoga instructor, if you've never done yoga before. DVDs and YouTube videos are more suitable for those comfortable with yoga.

Sunday Stretching Pledge: Week 2

Another Sunday, another yoga session today :) I did a 30 minute intermediate yoga routine from YouTube. I followed that with some back-bending, as seen in the wheel pose below.

Only try this if:
1. You're comfortable with the wheel/bridge pose
2. You've warmed up your back and arms (downward/upward dogs, child pose, etc)
3. Ideally, it's best to do it in the presence of a yoga instructor

So don't be too hasty too try this, as my friend Teemz says, "Be kiafu", like she's joking! Interpretation: Be careful ;)

Read more about the wheel pose here: http://www.yogajournal.com/poses/473

If you want to keep up with My Stretching Pledge, follow me on Instagram (@Adura_O) and look for the #YogaEverySunday hashtag. If you want to join me on this pledge, post pictures and tag accordingly :)

I posted the below (inspired by the picture above) on Facebook and decided to share here too:

Just a little motivation/encouragement here :)

Years ago, the most I could run was 200m (I was a sprinter (100 + 200m) in secondary school but after I moved to the UK, I gained weight. I eventually lost all the weight but still couldn't run for more than 2 minutes).
In 2004 (or '05), I signed up for a 5km race, trained for that and ended up running a few 5KMs, 10KMs and 2 half marathons over a few years. All thanks to training and hard work :) 

 Same goes for my flexibility - I could barely touch my toes a couple of years ago but again, through hard work and practice, my flexibility has improved ten-fold.
It still tickles to hear people refer to me as 'flexible'!

 So keep working hard, focus on your goals and you'll reach and exceed them!

 Have a great week ahead!

Three Push-Up Variations

I posted this picture on IG and decided to post it here too, why leave you out? :)
(My Instagram: http://instagram.com/adura_o / @Adura_O)

It was captioned:
"Pushup progression. Try this when you're comfortable with regular pushups.
 I LOVE strength training :) :)
#bodyweight #homeworkout #pushup #strongisthenewskinny #strength #workout #igfitness #instafitness #instafit #igfit #personaltrainer #London #fitness"

So, as I stated above, only try this if you're comfortable with pushups, which I've explained below:

Always warm up (5 minutes) before doing any exercise, especially the muscles (and joints) that will be used in the exercise.

Try this (for e.g. after a 30 minute interval training session (running, cycling):

5 pressups

Rest (15 seconds)

10 pressups

Rest (30 seconds)

Repeat 3 times.

Would you like to see more workout posts? Please let me know.

My Workout Routine (REQUESTED)

A workout routine should be about balance.

Going through mine below, you'll see there's one thing that I currently am not doing enough of.

You should aim for a good mix of:

Strength/Weights: Read this post on Why I Love Strength Training HERE

Cardio/Endurance: Read this post on How To Add Variation To Your Cardio Training HERE

Stretch/Flexibility: Read this post on Vinyasa Flow Yoga HERE

What's also important in a workout routine is variation and progression. A session shouldn't be easy - you should always challenge yourself to see results. 

Including variety and progress is different depending on what form of training you're doing:

•  If it's a yoga session, you should always ease into your poses/stretches (each session, challenge yourself by slowly going deeper/further than before, using your breathing for assistance) and not force your body into positions to avoid injury.
• A strength session is completely different, nothing should be easy or relaxing. You keep challenging yourself by increasing resistance/weight, when you get comfortable. Same for a cardio/endurance session. 

My Current* Routine

*'Current' because it's not set in stone. I can, and will, change it anytime. I plan to cut down my spin classes to two per week.

MONDAY - Rest

TUESDAY
Morning: Fitter London Kettlebells for Strength & Bodyweight Conditioning*
Strength Session 1 & Endurance
This is one of my two favourite classes of the week. I'm naturally strong so of course I love strength training. My endurance and core strength, which aren't so great, have required a lot of work and slowly improved over timeI'm a Fitter London instructor but I don't teach this class and I happily attend it every week - love it! This class is great for building your strength through weights and bodyweight, and also your endurance as we sometimes have some long cycles with little rest.
Afternoon: Spin
Cardio/Endurance Session 1
I'm a spin instructor and I teach this class on the bike. All three spin classes in my routine are my classes so of course they're highly effective ;)

WEDNESDAY
Morning: Fitter London Spin
Cardio/Endurance Session 2

THURSDAY
Evening: Spin 
Cardio/Endurance Session 3

FRIDAY - Rest

SATURDAY

Midday: Fitter London Kettlebells for Strength Size & A Sixpack
Strength Session 2
This class is more strength focused , compared to Tuesday, with hardly any cardio drills. The most cardio drills we've done in this class are kettlebell swings (with heavy bells!). Don't be alarmed by the name, I haven't built any size - I'm a woman! But I'm definitely stronger and my faint fourpack is thankful for this class.

SUNDAY - Rest

Although my routine looks the same each week, no session is ever the same (variation!). The Fitter London classes are always different and the same goes for my spin classes - to keep everyone challenged. I aim to push myself harder than the week before for gradual progress.

As you can see, I'm missing a VERY important component of my workout routine - Strength/Flexibility! Although I warm up (& mobilise my joints) before workouts and cool down (& stretch) after, it's important that I dedicate 30 minutes to an hour twice a week to focus on flexibility and stretching.  This can easily be covered by a yoga class or a session on my own.

Writing this post has reminded and inspired me - I have to get back into my Sunday yogaish routine and I will be checking in on Instagram from this weekend. I'll also try to attend yoga classes when I can. 

What's your workout schedule like? Share in the comments section and let me know if you have any questions.

Fitness Christmas Gift Guide

I recorded this video a few weeks ago on some Christmas gift ideas:



I apologise for it being such a rush job then but thanks to my friends over at Fitter London just releasing their first book (which is a great Christmas present idea), I’m making up for it with two blog posts ☺ 

I’ll start off with the more affordable options: 

1. Fitness/Health Magazine Subscription
   I’m reading the latest issue of Red magazine and saw a subscription flyer for Red and a few other magazines including Women’s Health and/or Women’s Fitness. As it’s Christmas season, they’re offering a year’s subscription at heavily discounted rates – perfect time to get yourself and a friend one ;)
   Why this gift? Fitness/Nutrition news & articles, workout ideas, fitness deals & offers, workout gear, exercise class reviews, weight loss stories and more!
   - Women’s Health
   - Women’s Fitness
   - Zest
2. Gift Vouchers
   If you’re not sure exactly what to get – shoes, tops, leggings, sports bras, accessories, the list goes on – this is the gift for you. Take advantage of the Christmas sales, a £20 voucher will go much further than it usually would. I personally go for stores that sell various brands as I like to mix and match my gym wear. I like c9 by Champion tops, Nike or Idealogy (and when I can finally afford them – Lulu Lemon) leggings, Asics shoes… you get the idea.
   Why this gift? It's easy! The only thought you have to put into this is how much you’re ready to spend ;)
   - Sports Direct/Lillywhites (UK)
   - Nike (UK & USA)
   - Target *for the c9 by Champion range* (USA)
   - Sweaty Betty (UK)
   - Lulu Lemon (UK & USA)
   - Macys (USA)
   - Dick’s Sporting Goods (USA)
   - Modells (USA)
3. Exercise Classes
   Someone recently bought his friend a block of 10 Fitter London classes as a birthday gift. I think this is such a good gift idea. So many people need that motivation to get back in shape in the New Year and most companies have offers at this time of year to make them more appealing.
   I love classes as the atmosphere always keeps me motivated and I don't have to think about my workout plan, someone else does the work. All I have to do is wake up, show up and sweat!
   
   Look out for offers on flash deal sites eg Groupon, Living Social, etc but before that check out the Fitter London options: £60 for a month of unlimited classes, £85 for 10 classes.
   I’ll let you know if there’s a Fitter London offer in January ☺
   - Fitter London
   - Yoga eg Bikram, Hot, Vinyasa,, etc
   - Dance classes eg Zumba
4. Workout DVD
   This is a great idea for someone you know WILL use this. I remember buying myself a Tae Bo DVD and using it for a couple of months before giving up. The poor DVD gathered dust until a few years later when I used it again for more than a couple of months.
   This is a great gift idea for:
   a. someone who is dedicated and motivated enough to workout on their own.
   b. Or someone you plan to do this with so you can motivate each other.
   c. And also someone who cannot afford the money or the time to train at a gym or exercise class.
   
   With this, you need to put some thought into what DVD you get. How fit is your friend? Does he/she exercise often? Have any injuries? Health conditions that they need medical go-ahead?
   - Jillian Michaels (Read more for the options available)
    
   - Cardio Kickboxing (Jeanette Jenkins)
   More Advanced
   - P90x
   - Insanity Workout
5. Recipe Book
   There are quite a few healthy recipe books out there which show that healthy eating can be easy and tasty. Some of them are a bit pricy but very worth it. This is a good gift for someone who wants to make healthy eating more interesting and also enjoys, or is interested in, cooking.
   
   Everyday Paleo
   I got this as a birthday gift last year and I love it. Not only did it give me a whole new set of meals to try out, it also gave me some ideas on how to tweak Nigerian meals to make them healthier.
   
   
   Fitter Food (A Lifelong Recipe for Health & Fat Loss)
   After months of hard work, Keris and Matt of Fitter London are now done with their book and it's available for pre-order (click on the image below). I can't wait to get my hands on a copy. I highly recommend it :)
   

The next post will be on the more pricy options so stay tuned.
I'll also share any other gift ideas I come across leading up to Christmas day.

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

• Fitter London: www.fitterlondon.co.uk
• Bikram Yoga: www.sohotbikramyoga.co.uk, www.bikramyoga.co.uk OR google 'bikram yoga classes' in your area
• Zumba: Google 'zumba classes' in your area. In Nigeria: READ THIS

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

• P90x
• Cardio Kickboxing (Jeannette Jenkins)
• Insanity workout: Note this is a high impact workout.

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!

My Favourite Sports Bras

I recorded this video a few weeks ago but didn't find the right time to upload it, especially as I had the Food Diary Series up last week.

Then last week, my friend asked me to suggest a sports bra brand as she needed to try something new.  Her last bra kept popping open while she was at one of my classes ;)

For a great range of sports bras, including my favourites, click here ---> Less Bounce. Thank me later ;)

So here's a video on my favourite brand and model of sports bras:

Also check out this video I uploaded quite a few months ago on the importance of sports bras, SUPPORT THOSE BOOBIES!

If there's anything you'd like me to talk about on my blog or in my videos, I'm all ears (or eyes, actually) :)

Photo Credit: Less Bounce

Exercise Class Review: Zumba

"Are you ready to party yourself into shape? That’s exactly what the Zumba® program is all about. It’s an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party™ that’s moving millions of people toward joy and health."

I'm yet to try a Zumba class, I keep meaning to but the class that's easily accessible is on the same day I teach 2 spin classes so I'm always exhausted. I will soon though so I can share my thoughts on it :)

This is another review by Ogo (she reviewed Fitter London Kettlebells last week), her review is on a class in Lagos, Nigeria. I will hopefully (finally) try out a class here in London and post a review soon...

I have taken Zumba classes for a couple of years now, and I am absolutely addicted. Zumba is a form of exercise that combines elements of Latin, swing and ballroom dance (and sometimes hip-hop dance as well). A typical class at De Baile, for example, incorporates bachatta, cha-cha, jive, samba, merengue and salsa moves, along with lots of body conditioning exercises.

The instructor builds high-intensity movements into each dance style, and then allows you to slow down a little before kicking it up again, so Zumba utilises high-intensity interval training (HIIT). Each of these dance styles has its own unique movements and qualities – for example the jive is a really energetic and fast-paced dance, the cha-cha is sassy with lots of fierce attitude, and the samba is earthy and sensuous. Each dance style also targets certain parts of your body while engaging the entire body – for example the samba provides a great core workout, while the cha-cha is great for the hips and thighs.

I love to dance – I just love to move my body to the beat of music, which is why Zumba is the perfect form of exercise for me. It allows me to do what I enjoy while still getting a good workout. After consistent ‘Zumba-ing’, I’ve definitely noticed greater flexibility, more energy, a more toned body (especially my legs and butt), and most satisfyingly, I am much more aware of, and in tune with, my body. I also love that Zumba never gets boring, because I’m constantly trying to improve my technique. There is always something new, fun and challenging to learn, especially because my instructor, Bunmi Olunloyo, constantly introduces more advanced steps and dance routines to literally keep us on our toes. And after dancing my heart out in each class, it feels really good to do my stretches at the end of the class as a reward for all that hard work.

I would definitely recommend Zumba for anyone looking for a fun, fast-paced, energetic and effective workout. It’s really easy to follow if you have a good instructor, and it’s really enjoyable into the bargain. You just might feel a little silly shaking your hips to the Latin beat in your very first class, but trust me, before long, you’ll be hooked.

Venue: De Baile Studio, 33 Moloney Street, Lagos
Times: Mondays & Fridays at 6.30pm, Saturdays at 10.30am
Contact no: 08023005649

Another company running classes in Lagos is Zumba Fitness Nigeria

I've heard some good reviews from others about these classes.
Venues/Times:
BNatural Spa, 11 Oduduwa Way GRA, Ikeja on Monday & Thursday, 6pm to 7pm, Saturday 8am to 9am.
DaYoga Studios at Zebra Living, 33 Sinari Daranijo Street, Victoria Island on Tuesdays 6.30pm to 7.30pm.
Contact: Facebook Page

Community Center, Glover Court, Ikoyi on Mondays and Thursdays 6:30pm and Saturdays 9:00am.
Contact: Website

Do you attend Zumba classes? Where? Would you recommend?

Get Fitter... I'm definitely back!

I'm back on it!

*Always remember to warm up pre-workout and cool down/stretch post workout*

Monday:

I had 40 minutes (max) to squeeze in a workout, my lazy, non-creative self settled for a hill walk. This time I didn't reduce my speed OR incline during my rest periods. This way I ensured the intensity was increased! (--> Hill Walking post <--)


Tip: Don't skip a workout session because you don't have enough time, just increase the intensity and you'll still get a great and effective workout!

Wednesday:

This time I had 45 minutes to spare... so I went for a 7am run. It was hot but very bearable :) I played some old music like Survivor (Destiny's Child), some DMX, some Lil' Kim, just random old tracks. My run was a bit more enjoyable singing (or rapping) along ;)
Once I got indoors, after my 40 minute run, I did 5 sets of 10 pressups: 10 pressups, 30s rest (5 times).

I'm back! :)