Exercise Of The Week: Brisk Walk

Brisk walk is not strolling or even walking at a moderate pace. Brisk walk is a type of exercise in which a person walks quickly to increase his heart rate.

For every hour of brisk walking, life expectancy for some people may increase by two hours. is free, enjoyable and already a part of everyday life. All you need to do is correct your technique, walk faster and for longer and you will lose weight. Walking for as few as 30 minutes a day improves your heart health. - heart.org

This exercise will melt away the pounds, tone your flabby bits and leave you on an emotional high. Yet this type of exercise destined to become the top fitness trend and does not require a personal trainer or  gym membership; All you need to do is walk!
It's free, enjoyable and already a part of daily life. All you have to do is correct your technique, walk faster and for longer and you will lose weight. #ķpomkwem

see video for correct technique

Inspiration: Healthy Choices

Know the best and highest choices for health
and more often choose those things.
- Mary Anne Radmacher

Bad habits are like a comfortable bed,
easy to get into, but hard to get out of.
- Proverb

Tip Of The Week

Balance The EEquation

If you are trying to lead a healthy lifestyle, then one day you eat an unhealthy meal; a whole pizza,  bowl of ice, deep fried food etc.

Do You Have To Go To The Gym To Get Fit?

source: MyFitnessPal

Myth: You Have to Go to a Gym to Get in Shape

Do you think you need a fancy home gym or expensive gym membership to get in shape? Think again!

Just For Laughs!

Hi: Calling out DON JAZZY..!!: The heat, the traffic, the tension etc on my side of town is beyond belief. And then to know that you have so much to do and very little t...

Motivation!

Here are some #MondayMonday to keep you moving!

This is Jada Pinket-Smith's mother. Mrs Pinket is 60yrs! Gosh those abs, I want to be like her when I grow up!

Exercise Of The Week: Squat

Source: running.competitor.com

Squat is a compound, full body workout that trains primarily the muscles of the thighs, hips and buttocks, quadriceps and hamstrings. It  one of  the most critical workout that all women (even men too) need to include in their exercise routine.

Recipe: Hot And Spicy Green Tea

 Antioxidant-Rich Hot And Spicy Green Tea With Lemon

This is one of my favourite drinks and take it most time in the morning. Green tea is high in powerful flavonoid antioxidants, which provides several potential health benefits, such as  heart disease prevention, cancer, radiant skin and lots more. Green tea has been shown to support  and increase weight loss while lemon juice (freshly squeezed) has been shown to boost green tea’s antioxidants, making them more bioavailable for absorption. Lemon juice promotes metabolism and can increase the quantity catechins your body extracts from green tea, up to six times. While compounds in tea can hinder iron absorption from foods in your diet, drinking green tea with lemon lessens that effect.

The hot allspice is a great addition to spice things up! It support metabolism too. See how make African Allspice

So, I chellenge you to take this drink in the morning to get things going and see how it helps you!

 INGREDIENTS:

2 cups boiling water
1 juice of a freshly ssqueezed lemone
1 bag Green Tea
1/2 tea of African  allspice or cayenne pepper  ( feel free to add more for extra hotness)
1-2 tsp honey (optional)

PREP:

Boil the water then let it sit a few minutes to reduce the temperature slightly.
Squeeze lemon and pour it into a tea pot or jug,  put in the green tea, allspice and honey.
Let it steep for 5-10mins then enjoy warm!

*This Iis serving for one

Do You Know The Right Portion Sizes?

Easy calories Counting

When it comes to losing weight, "calories in/calories out" is the name of the game. Burn more than you consume — it's that simple. But how do you know how many calories you consume in the first place?

Recipe: Akara Toasties

So tomorrow is Saturday and I feel it apt to post this recipe as I assume most Nigerian homes often have akara as breakfast... This is recipe is a #WeightWatcher point and a  great innovation,  brilliant actually.  I saw this low calorie cooking method of akara as against deep fried method (and healthy version) on a Facebook foodie group I'm in and I was dumbfounded because I stopped eating unhealthy food especially deep fried food since my move to healthy lifestyle.  I had to give a try and I tell same taste, and texture with traditional akara

How Khloe Kardashian Lost 13kg

Khloe Kardashian is looking hotter than ever! The 29-year-old recently dropped 30 pounds, with her trainer Gunnar Peterson saying that she's been "killing it in the gym." "There are no shortcuts," he told E! Online. "Khloe works hard." According to Peterson, Kardashian has been hitting the gym three or four times a week for strength sessions, boxing circuits, and medicine-ball workouts. Kardashian also maintains a healthy diet, though she admits that she likes to eat: "If I were better with food, I'd probably lose weight faster, but I don't want to. I work out really hard so I can have my champagne and that part of life. I'd rather take longer to lose weight but have fun doing it." Although Kardashian's been outspoken about her weight, she recently opened up about the criticism she's received, telling Cosmopolitan U.K., "I wish I could say I don't care, but of course, comments about my body are going to sting."

Reposted from shape magazine

Little Humor, Laugh Hard #FridayFunny

They say laughter best medicine but it's also a great exercise! laughing is not just an emotiBennettponse to something funny, It’s physical. Laughing exercises lots of muscles in the body,such as the abdomen, back, shoulders, and 15 facial muscles.

Video: Deadlift Grandma

Meet Willie Murphy,  a 77 years old grandma that lift more than you.

Amazing! A good number of 77-year olds need a helping hand with their shopping bags or heavy stuff. Wow, I'm inspired #AgeAintNothingButANumber

Video: Insane Cardio Workout... Dare To Try?

Watch this insane cardio workout! Give it a try and let me know what you think.

What can I say? Get ripped!

Transformation Tuesday: Fit and Famous

When celebrities gain or lose dramatic amounts of weight, it's hard NOT to notice! 

The The hilarious Hollywood Star, Melissa McCarthy has lost over 20kg.  The 5ft 2' Star actress previously weighed 120kg, is now healthier after going on a high-protein, low-carb diet. Melissa, who has been overweight most of her life, has tried many times to lose weight on various diets, and wishes she were naturally slim. With this her new healthy eating, it appears she may reach her weight loss goals. So y'all holding on to the " I have always been big since childhood, bla bla bla" should purge your thought from  that! If Melissa can, YES you CAN!!!!

BE INSPIRED: Teaching By Example

BE INSPIRED~Teaching By Example

Being a role model is the most powerful form of educating.
Youngsters need good models more than they need critics.
It's one of a parent's greatest responsibilities and opportunities.
- John Wooden

Example is not the main thing in influencing others.
It is the only thing.
- Albert Schwartz

Pull the string, and it will follow wherever you wish.
Push it, and it will go nowhere at all.
- Dwight D. Eisenhower

If you want others to follow your example,
don't criticize or cajole others,
but rather live your own life
in a manner that convincingly demonstrates
both the virtue and the success
of your way of life.
- Jonathan Lockwood Huge

Very instructive! People will most likely Do as you Do and not Do as you Say! Let's be inspired to do Good so that goodness will radiate the world.

Have I inspired you today? Good Evening and do have a good night rest.
Stay safe    Stay blessed   Stay safe   Stay fit   Stay awesome ({}) 

Tip of The Week

When to step on the scale?

‎It's  advisable the best time to check your weight on the scale is in the morning, before eating or drinking anything. If u could "poo" before stepping on the scale, better! This would help you get a more accurate measure when you step on the scale.

*** But you should also know that d scale is never totally accurate when it comes to telling how much fat u have lost.

 

 

Exercise Of The Week: Jumping Jacks

 

From boot camp  to circuit training, jumping jacks are been featured in many hardcore workouts.

You might remember doing this exercise as a kid, on school playground or during "games" if you stayed in boarding school. Jumping jacks are exercise primarily warm-up exercise before a fitness activity and they can also be an efficient exercise for cardiovascular training .

Jumping jacks are easy to perform, but it requires some coordination to do them correctly. They function as cardiovascular, strengthening (You move all of your large muscle groups) and stress-relieving exercises. See video below on how to do Jumping Jacks...

Shitty Analysis

Some days back, someone posted the above image on a fitness group I'm in of +Facebook , hmm I now look at my "dump" differently, LOL, whenever I go to the "White House" I either smile as I stir at the beauty of the end-product of healthy eating or stand there and ponder "what did I eat to produce such unhealthy mess?"...

So what's your poo analysis?!

Tip of The Day

Buy Comfortable Workout Shoes

Most of us have one foot that is larger than the other, so fit your shoe to your larger foot.

Don't select shoes by the size marked inside the shoe but by how the shoe fits your foot thus, buy shoes you can comfortably walk around in.

It shouldn't be too snug or too loose.

Get something that allows you just enough room to wiggle your toes with ease.

It should have a relatively flexible sole.

Uncomfortable workout shoes could mess up your exercises and give you blisters so buy the right ones.

Fitterati

It’s time for another inspirational story in picture... Yes you can #TransformationTuesday

Rick Ross Loss. No more making fun of his weight. He chose to lead a healthy life, thumbs up Rick! Hunk loading...

Exercise of The Week: Suwe

Remember Suwe?! You will know Suwe if you grew up in my time here in Nigeria(oh the sweet nostalgia!). It called Hopscotch in other part of the world, It is an age-old children’s game based on the principle of not treading on lines.

Common Exercise Mistakes

image source: dailyhiit.com

Avoid these common exercise mistakes and start getting some real fitness results

Did you know that the average fitness group/club exerciser quits after just six months for one of these reasons?

• Not Enough Time
• Not Seeing Results

Sadly, most individuals become frustrated and stop working out before they see any real results. Nonetheless it's not very surprising, given the common mistakes many individuals make with their exercise programmes. Do you make these exercises mistakes?

Refuse To Regain

Today is one year I’ve been on this incredible weight-loss/weight-maintenance journey and I still continue to learn more about myself than I thought possible. I have met inspiring individuals – virtually and in real life – who inspire and motivate me to think positively, to accept myself at every moment I am in, and to see myself through different lens, one that does not focus weight always. I pinned my ears back. I implemented. Although I don’t weigh 110kg anymore a, which was crazy for me, I am still committed to leading a healthy lifestyle and watchful of the food I consume. I can stand in front of the mirror and say, “You look hot, Flo!”

Tip Of The Day

‎Prepare Your Meals Ahead of Time

Preparing your meals ahead ensures you don't end up skipping meals or eating junk as well stay on track with your calorie count.

Would Like To Know?

What Are The Best Cooking Oils?

Extra virgin olive oil(EVOO) contains healthy, monounsaturated fats, which help increase good (HDL) cholesterol and lower bad (LDL) cholesterol in your body. EVOO is also an excellent choice because it's versatile — its flavour goes well with almost anything. It can be used to cook stew, vegetables, chicken, fish, and eggs, and even to make sauces and salad dressings. This oil is produced by pressing olives (i.e. the first press), which are chock-full with nutrients. This is why EVOO is such a heart-healthy choice. If EVOO is not working for you, go for canola oil.

Motivation Monday!

Here are some #MotivationMonday to keep you going!

Exercise Of The Week: Dolphin Pushups

Dolphin puspup is an exercise that help increase core strength thus making it a great workout for fierce abs. It also is a great exercise for torning your arms,  upper back and shoulder. Perfoming this exercise, you engage the core muscles in a very unique way!  I love the dolphin pushup  because it incorporates variety into your routine.

Good eat: Tiger Nuts

Growing up as a child, tiger nuts were one of the things I use my pocket money to buy. I enjoyed both fresh and dried tiger nuts. I grew up knowing it as ‘aki awusa’ some call it ‘ofio’ while here in Abuja and northern Nigeria it’s called ‘aya’. Contrary to popular perception, it is a tuber rather than nuts. The most popular produce of Tiger nut is Kunun aya (tiger nut milk), a popular drink mostly consumed amongst the Hausa people. For recipe forTiger Nut milk click here Kunun Aya

It is considered a health food. Tiger nut can help prevent cardiovascular diseases, stroke, and colon cancer. According to health nutritionist, tiger nuts stimulate the immune system, build strong bones, muscles, repair tissues, blood stream, lower cholesterol as well as aids fertility in men and women.

Tiger  Nuts Nutritional Facts:

Rich in energy content (starch, fat, sugar, and protein), minerals (mainly phosphorus and potassium)

They are rich in vitamins E and C therefore making it suitable for diabetics

Tiger nut contain almost twice the quantity of starch as sweet potato or potato tubers

The oil of the tuber contain 18% saturated and 82% unsaturated fatty acids making it extremely healthy

Tiger nut skin (often not consumed) contains most of the fiber content. (59.71 g/100 g), composed mainly of insoluble dietary fibre (99.8%)

Bonus: to get the complete benefit of Tiger nuts, dry out the chaff from kunun making and mill it into flour. Use the flour in your favourite baking recipe or other food like garri, plantain fufu etc. to increase the fibre content.

Read more about Tiger Nuts here  here and here