Workouts, Recipes, Q&A, Beauty.... Talk To Me!

Tell me! I'll be recording videos once a week from now on, today is day one!

Quick Workout - Arm & Abs InstaVideo

Hi! How are you? Let me know :)

Now to today's workout - another Instagram video, I'm gearing myself up to recording workout videos, I'm actually recording a few tomorrow!

I'm going to add it to my session today. What's my workout today going to be?

A combination of Friday's post, yesterday's post (see picture further down) and today's. That's the point of these mini workouts I'm posting as often as I can - mix & match workouts, yes I'm that clever, ha!

For a demonstration of all three exercises, click HERE on the image below to watch the video.

10 Spiderman pushups (beginner: knee to elbow, no pushup)

30 second v-sit 

and 

10 plank up & downs (focus on keeping your hips still to target your core muscles). 

Repeat 4 times.

Try this, and comment below to let me know how it goes.

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If the above leaves you wanting more, add some burpees to finish you ;) Start with a minimum of 3 sets of 10 burpees. Rest for 30-45s between sets. 

Someone who follows my Instagram page did 5 sets yesterday (50), and aims to do 7 today :)

One Burpee:
1. Start in a crouching position with your hands on the floor.
2. Kick back into high plank position, make sure you engage your core (start by holding your tummy in) and make sure your hips/butt don't sag towards the floor.
3. (OPTIONAL) Pushup
4. Up from the pushup and jump back to a crouch.
5. Jump up (Low impact - stand up). Land softly from the jump, keeping your knees soft.

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!

Make More Progress This Month!

Happy Monday & Happy New Month!!!  Where did August go? That was QUICK!

My goal for this month: *TO MAKE MORE PROGRESS* and I think you should join me!

Instead of trying to set brand new goals every month, why not continue from the previous month's goals?
- Goals you're close to achieving
- The ones you got lazy with
- Those that scared you

Make more progress with them this month! If you're happy to, please share one of your goals that you're carrying over from last month :)

Why set a brand new set of goals, when you have uncompleted, and important, ones?
I've found I've had the best results when I write down my goals. Have you tried that yet? Does that work for you too?

Have a great month of making more progress and exceeding your expectations!

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.

Quick and Easy Low Carb Meal: Cauliflower Fried Rice With Peppers & Prawns

I can't get over how quickly it is to make this meal, I just posted this on Instagram (@Adura_O), and had to share the recipe here with you. So before you you say healthy eating is time consuming and expensive, just read on!

I went for a 1.5 hour walk on Sunday, yes ME, the-one-who-hates-walking went for a long walk. 

Things are happening! :p 

Huge thanks to my friends at Fitter London for organising a bank holiday walk on Saturday, it was so much fun and inspired me to download 'Striiv', a pedometer type app. 

There's a a competitive edge to it thanks to the 'Leaderboard' feature, love it! Some of my friends walk over 20,000 daily, not me ...YET! 

My aim is 10,000 steps daily and as you can see -->

I have a lot of walking left to do today. 

Oops I'm getting carried away as always!

Back to the reason for this post! While on my Sunday walk, I found a farmers market in Alexandra Palace, woohoo! I had some money on me (in case of emergency) and bought some fresh, locally grown produce including cauliflower and bell peppers, which inspired this very simple meal.

INGREDIENTS

Cauliflower (1/2 a head)

Red Bell Pepper (1)

Prawns (1 cup)

Onion (1/4)
Coconut Oil (1 tbsp)

Curry powder (1 tsp)

Parsley

Cinnamon
Salt (to taste)

Serves: 1-2 (I ate it all on my own!)

1. Wash and grate the cauliflower (for more info on this, read: http://www.adura-o.com/2013/04/nigerian-twist-on-cauliflower-rice-from.html).
2. Wash and chop up the red pepper and onion.
3. Heat the coconut oil in a pan, and brown the onions. Season the prawns with the curry, parsley, cinnamon and salt.
4. Add the prawns and pan fry for a few minutes until they start to turn pink. Add the peppers and stir fry until prawns are completely pink. Remove from pan and set aside.
5. Add the grated cauliflower, add a pinch of salt and stir for 3-5 minutes.
6. Add the prawns and peppers, stir for a short time, turn heat down to low and leave to simmer for 5 minutes.
7. Eat!