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" 

Sunday Stretching Pledge: Week 5

I'm not only sticking to this, I'm LOVING it!

Today's session was exactly the same as last Sunday's - I intend to do the same for the next 2-4 weeks(http://www.doyogawithme.com/content/multilevel-morning-flow). It's so encouraging and satisfying to see progress e.g. there was a pose that had a progression I couldn't do last week - I did it today!

I've also dedicated Wednesdays (after teaching an early morning spin class) to deep stretching with Yoga. Last week's was for deep release for the hips, hamstrings and lower back (www.doyogawithme.com/content/deep-release-hips-hamstrings-and-lower-back) <--- I felt AMAZING after, although I was struggling a little, while doing it. Ahh, the joys of stretching.

Stretching is such an important part of a fitness routine, try to add it if you haven't already!

PS I also tried Pilates yesterday, and I found it to be a great core workout. I'll be revisiting it soon.

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.

Did Yoga Help Me Sleep?

Hope you had a nice weekend.

I'd been having trouble sleeping for over a week and was getting very frustrated! It wasn't insomnia, I was stressed and just couldn't relax. Last night, I finally had a good night's sleep and woke up full of energy today - what did I do? The only different thing I did on Sunday was a yoga session, I followed an intermediate Vinyasa flow yoga routine on YouTube.

If that really is what helped me finally relax, I'm definitely going to continue with my new routine (#YogaEverySunday) and add a mid week session too. 

I decided to start yoga again to help with my flexibility, stretching and strength. I've always been skeptical about the other benefits of yoga, this skepticism hasn't gone away overnight but I'm a little curious now. It's been said that yoga also reduces stress, increases calmness, improves mood and concentration. I want it all!

Ideally, I'd be attending classes but honestly, I'm rich, in Jesus' Name (My Mummy used to say that, lol!).

If you're interested in adding yoga to your routine and are new to it, please don't learn on your own. Look for a beginner's class in your area, for many reasons including:

• You'll have a qualified instructor to assist or correct you when needed. 
• There'll be a reduced risk of injury or aggravation of an existent injury.
• The instructor will help provide modifications to suit you.

DVDs and YouTube videos might be detailed but having an experienced instructor, to watch and help you, is safer and better. If you've attended enough classes to understand a few things, then you can get a DVD.

I've seen (but not tried) a few yoga DVDs on on Amazon. Remember: buy DVDs when you're comfortable with yoga. A couple are (click images for more info):

Here's to more sleep, less stress, more concentration and improved moods for us all! 

Have a great week!

Do you practice yoga regularly? Do you want to, and need any tips/recommendations?

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.

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 won’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 you’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 :)

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? :)

Get Your Workout... Anywhere.

Except you're injured or have valid health reasons, you have no excuse not to exercise :)

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.

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
  Step DVD
  

Body Conditioning
This is not pure cardio, it also involves using resistance your bodyweight or free weights but is not 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' <-- That is 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. 

• 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 this '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! It takes place every Saturday at 11.30pm in Fitness First Covent Garden (http://www.fitterlondon.co.uk/our_classes).
  
  

  

  Yep, that's me. I was working hard as always ;)

• Outdoors
  Free Weights and Bodyweight
  
• At Home
  Free Weights and Bodyweight, DVDs eg 'Step By Step Strength Training'
  

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 :)