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.  

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/16fcYMk & http://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://www.adura-o.com/2011/06/pancakes.html


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

• 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!

Plantain Recipe: 'Boli' with Goat Meat and 'Ata'

I've gotten a few requests for more Nigerian recipe videos so this month, as suggested by my friend Cucina Ceri, all recipe videos will be healthy Nigerian meal ideas.

For more Nigerian and Nigerian inspired recipes, check H E R E.

I use little to no oil when cooking my stews, this started when I was on Weight Watchers years ago and wanted to stick to my points requirement BUT still enjoy Nigerian food. I cut down on the oil and used the oil/fat from the chicken/meat and still got the expected flavour.

I've also applied this to the recipe below as usually the blended tomatoes, onions and pepper mixture is usually fried in a lot of oil to get the 'ata'.

Watch and let me know if you try this out.



I recorded another plantain video, and as it was straight forward, I might post it this week as well.

As always, please contact me on Twitter (@Adura_O), Facebook (AduraOO) or via email (info'at'adura-o'dot'com) with any blog or video requests you have.

Easy Twisted Updo

This took little to no time.

I will definitely record a tutorial soon, I was running late so I couldn't today.



Here's a video of a go to hairstyle of mine:

Healthy Pumpkin Recipes Inspired By Nigerian Dishes... Happy Halloween!

Hi!

So today is Halloween (31st October), exciting stuff *dripping with sarcasm*

A good thing about this is - it's Pumpkin season. Loads and loads in the supermarkets to be carved... Speaking of carving, I saw this ugly, uncreative, disgusting looking carving at the gym yesterday.

If you're too lazy to carve, don't bother!

Anyway enough of my usual Wednesday grumpiness, I finally bought a Pumpkin and tried out a few recipes. I would have done more but I just didn't have the time!

1. Roasted Pumpkin Seeds with Suya Pepper
   Well, this was the initial idea but my suya pepper stash is running LOW. I used chilli flakes which were spicy enough.
2. Boiled Pumpkin and EggsBoiled yam and eggs <-- regular breakfast when I was growing up.  Pumpkins contain much less carbs than yam so I decided to try boiling it. I'll be honest, its obvious it's much lower in carbs as it barely has a taste. If you want to try this, I'd suggest boiling in homemade stock. I would have done this but I had none available.



3. Pumpkin 'Asaro'
   'Asaro' is a Nigerian dish, made with yam. As you can tell, I used pumpkin as a low carb substitute.This was my favourite of the three because leaving the pumpkin to cook in the tomatoes added so much flavour to it! Definitely try this if you can!

Let me know if you try any of the above. Do you have any favourite pumpkin recipes?

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Don't forget to VOTE for my blog in the Best Health/Fitness Blog category. Please click on the image below to vote, thanks in advance :)

Food Haul: What I Bought (And Cooked) This Week

Hi!

Hope you had a nice weekend. Here's this week's video showing you what I bought this week, and also the meals I prepared for the week.

• I shopped on a budget this week. I bought healthy, fresh food and didn't break the bank :)
• I took a break from the usual supermarkets and went to the local market. I've lived in this area for 6 years and didn't know about the massive market minutes away from my house!!!
• As I had a small budget and also wanted to stick to healthy food, I planned my meals as I shopped.

If you like this video and would like to see more like it, please let me know.

★SUBSCRIBE FOR VIDEO UPDATES HERE★

How To Resist The Temptation of Unhealthy Food (#3)

Hi! Hope you're well and are having a great week so far.

I started a mini video series a few weeks ago inspired by some blog posts here. I'll be sharing tips that show that healthy eating is achievable no matter how many temptations are out there... Lol, yes I'm still talking about food ;)

Here's the third installment in this series.

From the beginning...

Video #1




Video #2



Don't forget to send in video/blog requests.

And to stay updated when I upload videos, ★SUBSCRIBE HERE★ 

Yummy Food, Yummy Masks!

Fatima sent this picture of her 'Jollof Quinoa' and in her exact words "Jollof Quinoa with chicken frankfurters and bacon! It's YUM":

Looks yummier than mine, I want some!

So, if you try any recipes from my Blog or YouTube Channel, please send me pictures :)

What's that, you ask? Watch the video below for a quick reminder:



And now that my skin is finaly back to normal mainly because I'm eating much better than I did for a while... I decided to treat myself to a yummy face mask :) I have to admit - I tasted this... a few times ;)

My skin feels deeply cleansed and moisturised :)

1. Fullers Earth face mask (for 15 minutes) for a deep cleanse
   Steps in this video (minus the honey):



2. Mash 1/4 of an Avocado & mix with 1tbsp extra virgin olive oil and 1tbsp honey. 
3. Apply to face and leave on (for 15 minutes) for a moisturising treatment 
4. Rinse off with warm water. Soak a face towel in warm - hot water, squeeze excess water out. Towel on face for thirty seconds, wipe. Repeat. 
5. Final rinse with cold water. 
6. Lightly moisturise.
   
    DONE :)

How To Make Jollof Rice... with QUINOA

Happy Monday!

Yep another Quinoa recipe! See, when a reader/viewer asks, I deliver - I wasn't going to stop at one recipe, she asked for recipes!
So if you have any blog/video requests, just ask. It might take me a few weeks to deliver but I will. I'm currently working on some strength training post that Natural Nigerian requested.

This recipe was of course, inspired by a favourite in Nigeria - Jollof Rice :)

Please watch the video and rate, comment and subscribe. Also if you like the videos, please share with friends :)

(Subscribe here --> http://www.youtube.com/subscription_center?add_user=HealthyDury)



Just to clarify something re: quinoa. Yes it's a superfood, it's high in protein, it's gluten and what free, high in fibre, rich in vitamins/minerals but it also contains carbs (I'm not saying you should run away from it as it's a good source of carbs unlike eg processed rice and pasta!).

Suggested serving size is 1/2 - 3/4 cup.

1/2 cup of cooked quinoa contains less carbs than the same quantity of white rice and also brown rice (better than white rice)
1/2 cup of cooked quinoa contains a similar amount of carbs as wild rice, which I can confidently say we hardly, if ever, include in a Nigerian diet.

Of course it's not just about the carb content as it has other great properties over rice as mentioned above. And remember not all carbs are bad!

I think it's worth a try, I like it! :)

How To Make Fried Rice... With QUINOA!

Happy Monday!

This is the first in a few quinoa recipes. Someone requested quinoa recipes and I'm delivering :)

This recipe was inspired by fried rice and is very straight forward so try it!

This was my first time cooking with quinoa and it turned out great :)

Watch, rate, comment and SUBSCRIBE!

Send in your requests via:
Twitter @adura_o
Facebook /AduraOO
Email info @ adura-o . com

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

Friday's Food Diary

I've been posting these food diary videos at night, when I'm tired and lazy to do a write up.

Oh I BURNT my lunch, it still tasted good (I made it, ha!) and I more than made up for my lunch with my scrumptious dinner:

Almond Pancakes with Sausages... YUMMM

Recipe for the pancakes (Ground almonds instead of flour): www.adura-o.com/2011/06/pancakes.html

This was a Monday - Friday series so I'm happy to say I'm done, woohoo!!!

I hope you found it useful, have a nice weekend!