Transformation Tuesday: Rhonda Jackson

Rhonda lost 110 pounds

She lost the 55 pounds she gained during pregnancy and an additional 55 pounds on top of that.  Her story should serve as inspiration to anyone who wants to lose lingering baby weight.  Here is what she shared

Tip of the Week: Stretching

Stretch properly after every workout session

‎After working out, be sure to properly stretch your whole body. It promotes proper blood circulation, reduces muscle soreness, improves flexibility & prevents post-workout cramps.

Motivation!

Here's some #MotivationMonday to keep you going!

 

Exercise of The Week: Running

Running is an enormously popular form of exercise. Running is not for everyone (yeah! I hate running.

Do You Know?

...That house chores and spring cleaning are form of exercise.

You may not like doing house chores but believe it or not, dusting, sweeping, mopping, scrubbing, making beds and carrying laundry etc all add up as physical activities. According to daily mail,  new research cla that dusting, vacuuming and mopping with gusto are as good for you as any session at the gym. Depending on your weight and how hard you work, you can burn up to 250 calories an hour doing household work.

Little Humour, Laugh Hard

‎LOL... A lot of us are guilty of this. Some of us still do this and some of us have done it in the past.

6 Appetite-Control Strategies that Helped Me Stop Overeating

Image credit: essentialaromatherapy.me

It can be hard not to overeat. You eat a healthy meal at home, think you’re doing well, then you head out (to almost any destination) and are surrounded by junk food. You get hungry, and pretty soon you’re at the local burger joint, diet forgotten.
Or maybe you stick to the “right” foods, but they’re just so good that you can’t have just one portion. We’ve all been there. That used to be me.
The following six strategies have changed the game for me—now I’m healthier, enjoy my meals more, and my appetite is low enough that, if anything, I have to make an effort to eat more!

Choosing The Best Form Of Cardio

Doing your first cardio workout can be a little overwhelming, particularly if you're doing it at a gym. There are rows and rows of different machines to choose from and a schedule of classes you can attend. So the big question is, do you walk, row, step, or dance your way to fitness? Which is best?

Benefits of a Home-Cooked Meal

photo credit: ebony.com

New study shows that preparing meals at home leads to a healthier diet—and saves money. All that time you spend in the kitchen making your meals can yield some big benefits for your body—and your wallet.

According to a recent study published in the American Journal of Preventive Medicine, individuals who spent more than an hour preparing food each day had a higher-quality diet and a ­greater consumption of vegetables, salads, and fruits than those who spent less than an hour preparing their food, Those who avoided the kitchen also spent more money on food and depended more on convenience foods to quench their hunger in a haste.

Tip of The Week: Workout With Music

photo credit: justmythoughtman.com

Most individuals have a playlist that motivates them to exercise. But does music really stimulate people during a workout? Studies suggest listening to music during exercise may increase speed and length of workout, while also making it a more comfortable workout environment. Not to mention it drowns out the grunting...

You will definitely have a better workout if you listen to your favourite songs as you workout. Exercise and music are practically inseparable. So get to work. Make a playlist of your favourite songs and listen to them while you exercise.

Read more here

The Real

Good Morning to you my loyal FLOW readers!

How's everyone doing today? Thank you all for the sticking around.  Don't forget to favourite the blog.

Go Green With Shea Butter

Shea butter comes from the nut of the Shea-karite tree that is indigenous to Africa. Often extracted by hand, pure, raw Shea butter is extremely thick, yet does not clog pores. It has a creamy colour and a very distinct smell. The colour of Shea Butter varies more than you might assume. The ultimate colour of the butter depends on the Shea-karite nuts used. Shea nuts differ in colour from almost white to yellow.

Motivation Monday

 

A bit of ‪#‎MotivationMonday‬ I admire this woman and her family a lot ! (from hubby to last child, all workout!). Today at the gym, she did the hang-up abs cruches using the inversion table (unaided!) and I'm guessing she's in her 50s or late 40s as 3 of her kids are in their 20s. By the way, she has 5 kids.

Do You Know?

That the mixture of turmeric and milk is a popular and  effective way of fighting cough/cold. It works for both children and adults. This mixture also has many health benefits, especially for those with joint pains and bone disorders.

Exercise of The WeeK: Mountain Climber

Mountain climber is great total body workout and a great way to get a cardio workout. Climbing a mountain is not an easy feat, but what if that mountain is actually the floor? That's the concept of this week's exercise: you get on the floor and run your knees in and out as fast as you can.

Morning Drink: Frothy Spicy Hot Lemon Water with Ginger

Switch up, and opt for a healthier morning drink, by drinking spicy hot lemon water with ginger. Sure, it’s not as tasty as a cuppucino or lattes, but, the benefits certainly outweigh any cup of Caffè latte.

Recipe: Sea Food Okoro Pepper Soup (Igbagbs Ofofo)

This is an Urhobo and itsekiri dish, very healthy , flavourful and delicious! I made this soup last night which I adapted from Dooney's Kitchen and my family really enjoyed it. This dish is very low-fat and low-calorie making it a great for weight loss/maintenance and for ppeople with certain health conditions.

Sarah Stage - Model With six Packs Gives Birth To Healthy big baby

Skinny Pregnancy But Pop Out Big Baby!

credit: intsagram

Want To Lose Weight While Breastfeeding? Here's How!

image credit: socialmoms.com

First and foremost, it is imperative that any type of eating plan or weight loss programme begin at least 8 weeks after the start of breastfeeding. This is to ensure that the supply of milk will not be inadequate or depleted quickly.

Maintain a minimum of 1500 - 1800 calories of your food per day irrespective of kind of diet or workout programme, possibly in most cases 1800cals. This is mostly to ensure that also the mother (not just the baby) receives all the nutrition she needs. Additionally, eating less than 1800 calories per day is likely to make you exhausted and moody. It is not the best starting-point for caring for a baby round-the-clock.

Fiteratti: What A Waist!

Pardon the blurred Image, my lil munchkins papped me

A'ight here is Florence's weigh

Tip of The Week

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Patience

Research has shown that most of those who spend a long time losing weight, through regular exercise & healthy eating are able to continue the lifestyle of working out regularly even after finally losing d weight because it becomes a part of them. This is one of the reasons those that lose weight gradually are able to keep the weight off.

Gradual weight loss has its benefits. BE PATIENT!

8 Things I Wish I Knew When I First Started Working Out

If you’re getting ready to kick-start your journey into fitness—whether it’s starting a strength training workout for the first time, finally lacing up your running shoes and hitting the pavement like you’ve talked about all these years, or taking a group fitness class like kickboxing or yoga—there’s likely a little voice in the back of your head giving you doubts.

The voice might make you wonder if you can really do this—are you really prepared? Do you really know what you’re doing? Will you really see success?

Very often, these doubts simply come from the fact that you don’t have experience with what you’re about to do and are worried there’s too much you don’t know.

To help ease these doubts and make the transition into fitness easier, here are a few of the big things I’ve learned throughout my 15-year journey to fitness.

Exercise of The Week: Cardio Aerobics

Cardio and Aerobics are used interchangeably in the fitness world, however they are slightly different.  According to the website,  LiveStrong,.” Cardio refers to your heart, stemming from the Latin “cor” and Greek “kardia.” Thus aerobic exercise is defined as exercise that promotes a greater oxygen intake and cardio exercise is exercise that promotes a greater heart rate. You cannot have one without the other.

Tip of The Week

‎Ladies stop avoiding weight training!

 A lot of ladies avoid weights at d gym because they are scared that it would make them muscular.