10 MINUTES FULL BODY WORKOUT It's the period of plenty food and fun and while I'm an advocate for enjoying yourself, you should try watching your portions and don't forget your Workout. Yes! I said workout. Remember issa lifestyle, there's no vacation. Regardless of all I've said thus far, I know it can be hard to workout during Christmas mostly due to the time it'll take which is why I've Put together a 10 minutes FULL BODY WORKOUT that can literally be done anywhere with NO EQUIPMENTS. What better Christmas gift could you ask for?? 😄 WORKOUT PROPER 8 Exercises, 30 seconds each with no rest, Repeat circuit one more time ( advanced repeat 2 more times) and take 1 minute rest between repetitions. Hope no one's lost?! 🙌😆 High knees Squat jumps Toe Taps Commandos X jumps Double Pulse Squat To twist Plank To Kick back Lay-down push ups. Enjoy your holidays 😘.
Posts
YOU'RE 4 INGREDIENTS AWAY FROM MAKING THE PERFECT PROTEIN PANCAKES Yup!!! You read it right! Just 4 ingredients and your protein pancake is ready 😋 😊. From the picture above, it's obviously a chocolate protein pancake but for the sake of this post, imma just tag it protein pancake. ingredients 1 1/2 scoop protein shake (i used chocolate flavour hence the chocolaty look, hehe 😛!. Feel free to use any flavour you like. 1/3 cup wheat meal/flour or all purpose flour 1 tbsp honey 1 tsp vanilla extract (optional) 1 tbsp olive oil or any healthy oil you desire Directions put all ingredients in a bowl except oil add little water and mix all ingredients together (not too thick and not too watery either, just somewhere in between) using a non-stick pan, heat up 1/2 tbsp oil and pour half the batter. Cook for about 30 secs before flipping over. Pour in the remaining oil and the other half of the batter and repeat the same process. Serve on a plate and top it off with hon
HACKS TO FEEL FULLER WHEN YOU EAT We can't deny the fact that it can be really difficult to control portion sizes when we eat, especially when the food is super delicious. Those of us in the fitness world can attest that to see better results we have to eat in moderation. But the truth is, most people never get satisfied eating small quantity of foods and that's where this post comes in as an aid. Below, are a few hacks to make you feel fuller when you eat; Use smaller plates ; When you serve a small quantity of food in a big plate, the brain automatically concludes that you won't be satisfied(i.e if you eat voluminously) but when you transfer same quantity of food to a smaller plate, it looks big enough to the eyes thereby alerting the brain that you have a lot to eat. You will end up feeling satisfied. Eat Slowly ; It takes the brain about 20 minutes to realize you're satisfied so try using a fork or chopsticks when you eat and chew f
KILLER 15 MINUTES ABS WORKOUT AT HOME (HIIT VERSION) Some people get bored easily when it comes to working out. Well that's because they tend to repeat the same workout day in day out. Personally, i like to switch things up every week or every few days which makes me to always look forward to workout. This HIIT workout is divided into 2 Circuits with 4 different exercises in each. You'll perform each exercise for 30 seconds without any rest until all 4 exercises are completed. Repeat each circuit 3 times and take 30 seconds rest just before you repeat it the 2nd time and another 30 seconds rest before the 3rd repetition. Now once you're done with circuit 1, rest for 1 minute before beginning circuit 2. Repeat the steps in circuit 1. D'accord?? D'accord. Circuit 1 Leg raises (30 secs) Scissor kicks (30 secs) Reverse crunches (30 secs) Bicycle crunches (30 secs) Repeat 2 more times with 30 seconds rest between each repetition. TAK
10 MINUTES FULL BODY HIIT WORKOUT YOU CAN DO ANYWHERE Hello fitties 👋! No time to do your normal 1 hour workout at the gym or at home? Well that's actually you telling yourself a LIE because no matter how busy you are, there are people busier than you who still squeeze in some workouts before leaving the house. Here's a list of exercises you can do in just 10 minutes to get yourself set for the day, plus you don't need any equipment whatsoever besides your body. Do each move for 45 seconds, rest for 15 seconds before going onto the next workout. Jumping Jacks Shoulder taps High knees on spot jog Commandos Jumping lunges Burpees Bicycle Crunches Reverse Lunges to high Knees Sumo Squat touch down and V-ups ⏩ Google is your friend so don't be shy to ask her on the workout you don't get 😊 Be sure to let me know when you try it plus this exercises will definitely get you cursing me while you're at it because i keep cursing myself when i
5 INGREDIENTS HIGH PROTEIN COOKIES This snack is pretty easy to make and needs just 5 ingredients, you can totally scratch out the 5th ingredient and the cookies will still turn out great. If you tend to have sweet tooth most of the time, this cookie will help in that aspect as it is delicious. Enjoy as you make them using the recipe below; INGREDIENTS 3 scoops chocolate protein powder or shake of your choice 1 cup Rolled oats 1/2 cup wheat meal or flour 1/4 cup honey 1 tsp vanilla extract DIRECTIONS Pre-heat oven to 350°f, in a bowl pour in all dry ingredients and mix properly. In the 1/4 cup honey, pour in vanilla extract and water, mix properly and pour mixture into dry ingredients. Make sure the mixture isn't watery but not so thick. Line a baking pan with foil (sprayed with cooking spray or oil), using a table spoon, place mixture on the foil and flatten with the spoon (make sure it's in a cookie form) Place in the oven and allow to bake for 10 mins. E
DIFFERENT USES OF OATS THAT WILL SURPRISE YOU Most people only know one use of oats which is to make Cereal for Breakfast. If you're the inquisitive type, you've come to the right place, Below are 5 other uses of oats you probably didn't know of; To make flour for Baking I didn't know of a thing called 'Oat Flour' until i started making healthier options. Oat flour is healthy and can replace the regular flour required in most baking recipes. To make it, simply blend the oats until it turns into a powder form. To exfoliate the face source unknown Everyone wants an amazing skin. Exfoliating the skin is a great way to get a smooth and good looking skin, Be sure to wash your face with lukewarm water before applying an oat scrub. Add about 3 tbsps of water to 1 tbsp of oats, wait 5-10 mins until oats become soft. In a circular motion, gently massage your face with the scrub for about
High Protein Chocolate Cookies This snack isn't just healthy, but also filling because of it's high protein content. Below is the ingredients and procedures to making this basket of deliciousness. Try it out and let me know what you think😉😆. Ingredients 1 cup wheat flour/meal 1/2 cup Rolled oats 1 cup USN high protein Chocolate Shake or any Chocolate protein powder or shake you've got. 1/2 tbsp baking powder 1 egg white and 1 whole egg 1 tsp vanilla extract 1/2 cup honey Directions Preheat oven to 176°c or 350°D In a clean bowl, mix all dry ingredients together, in a separate bowl, mix or eat ingredients together. Combine wet ingredients into dry ingredients and mix thoroughly. You can add a little water to get that sticky look. Using a tbsp, place batter on a non-stick pan and place in the oven (of you're using a pan that sticks, spray a non-stick oil on it or spread little olive oil on it). Wait for about 10 minutes a
CRUEL ADVICES GIVEN TO FITNESS NEW-COMERS Are you new to fitness? these are the advices you shouldn't heed to; 1. To avoid carbohydrates First off, carbohydrates are energy giving foods. Without energy, how do you want to perform your activities for the day? I remember when i first started off my fitness journey, i was told to avoid all carbohydrates. I literally did that for months and what happened? I was always weak. I was obsessed with loosing as much weight as possible so i avoided carbs because i thought it will make me FAT 😂 ( that's probably the most stupid thing I've done 🙉 ). There are actually great sources of carbohydrates such as sweet potatoes, rice (preferably brown) , Bread (preferably whole-wheat) , oats etc. I must not forget to mention that white rice and white bread have been striped off their nutrients and will actually spike your blood sugar level thereby making you crave more unhealthy foods, so swap them for their healthier alte
OATMEAL COCONUT FLOUR PEANUT BUTTER COOKIES 🍪 I recently got an oven and I've been trying out different recipes both healthy and otherwise 😜 and the idea of making healthy cookies that involved some of the things i loooovvveee struck me. This snack is a saviour especially if you're the busy type that always skips breakfast ( Eat your breakfast pls). Try out the recipe below and tell me what you think; RECIPE 1 1/6 cups coconut flour 1 cup quick whole grain oats 1/4 cup honey or maple syrup 1 handful raw groundnut or peanut 1 tbsp peanut butter(you can always add more if you desire 😉 😉 ) 2 eggs 1 tsp coconut oil 1 tsp salt 1 1/2 tsp baking powder 1 tsp vanilla extract 1 tbsp cocao powder DIRECTIONS Preheat oven to 350 degrees fahrenheit. Add all dry ingredients in a bowl and mix (except cocao powder). In another bowl, pour in eggs alongside wet ingredients and whisk. Pour wet ingredients into dry ingredients a
HOW TO GET BACK ON TRACK AFTER A WEEKEND OF INDULGENCE source: @ptheledge on instagram We've all had weekends were we over-eat and find it difficult getting back on track when a new week runs in. Well worry no more because i happen to have have 2 tips that have worked for me and i hope it works for you too 😄 ; 🔺 DO HIIT WORKOUTS HIIT stands for High Intensity Interval Training. They come in different forms but i prefer to do 45 secs sprint at 80% of my capacity and 15secs walk for 10-15 minutes. Here, you're giving your body little time to rest which makes it rely on your body fat for energy not your muscles. So, you're burning fats and not Muscles. Good thing about HIIT workouts is that you'll keep burning calories way after you've worked out (that's a win win 🙌 ). ``🔺 CREATE A DOPE PLAYLIST Music is loved by all (stay away from me if you h
SECRET BEHIND GROWING A BIG BOOTY THAT PEOPLE OVER-LOOK (PART 2) DO LESS CARDIOVASCULAR EXERCISES We all know cardio is good for the heart but you should think about limiting your cardio sessions if your aim is to grow your butt (keep doing cardio and that ass will reduce😂😢). If you are a cardio Junkie who wants to join the 'BIG BOOTY' Trend, i advice you reduce the rate at which you do cardio related exercises and focus on exercises that actually grow the booty. If you always do cardio everyday, i'd say you do it 3 times a week instead and limit it to two HIIT sessions and one LISS Session. HIIT targets FAT not MUSCLES so your gains won't melt away because the booty is actually a muscle. Thanks for reading. please drop your comments and do not forget to subcribe👇 😊
SECRET BEHIND GROWING A BIG BOOTY THAT PEOPLE OVER-LOOK(PART 1) We can't deny the fact that a "BIG BUTT'' is the Trend for most females in the fitness world. Everyone suddenly wants a "Big Behind'' without knowing exactly what it takes to have and maintain one. People often complain that they've been working on their booty for months without seeing results and i can totally relate to that because I've been there a lot of times in the past. Below is the no.1 Secret to growing a big butt in no time; EAT MORE When i say eat more i don't mean go all out and eat all you see on the menu at Mr Biggs (if you try am, you're OYO 😂😛...) NO! I mean you should eat more healthy meals. Yes i said Healthy. Do you know you can actually grow your booty by eating more healthy meals, Now you can't grow your booty by being on a caloric deficit. The muscles of the booty needs a lot of food to grow. If you usually eat around 1200 calories a