No Crunch December: Compound Plank

To do a motion exercise that works the entire core, we can combine the standard elbow plank with the side plank.The motion forces you to work more, and get your entire abdominal region. If you are anything like me, sometimes you prefer to move than to do exercises that require you stay in place.

Cheers Eights & Weights!

No Crunch December: Six Inch Leg Raise

So remember how I said exercises that force you to balance are the key to building core strength? Here is another another. People know this by different names, but I like to call it the "Six inch leg raise" because it reminds me that the lower I go, the more effect this has.

Merry Christmas!!!

I wish you a happy, healthy, restful, and all around beautiful Christmas with your families. Hope you get something beautiful from Santa :)

My Gluten Free Trial Month

In November, I decided to go gluten-free for a month. Let me preface this analysis of my gluten-free trial by saying that a lot of people do this as a fad just like with many other diets. Some people do it because it makes them seem fancy, and some do it because people around them are doing it. But what does it really mean to live a gluten-free life? What is gluten?

No Crunch December: The High Plank and the Pushup

We're still on getting those abs this December without doing those darned crunches. Let's talk about two exercises that we presume only focus on the arms, but really target the core as well.

High Plank

This is very similar to the regular elbow plank we regularly do. However, the difference is that you are on your palms rather than your elbows, like you are when you are trying to begin a regular push-up. 

Friday Inspiration: Quit Comparing Yourself

Yoga pose: Reverse Plank.

Inspiration: Too many days are wasted comparing ourselves to others and wishing to be something we aren't. Everyone has their own strengths and weaknesses, and it is only when you accept everything you are - and aren't - that you will truly succeed.

Cheers Eights & Weights!

PS. This is random, but if you are in Lagos or Abuja, Nigeria, and are looking for a great food delivery service, have you heard of HelloFood? They have so many restaurants, and you can search by who delivers to your general area. Healthy food? Yep, they have restaurants with that as well! Have you tried the service? Check it out and let me know what you think.

Cheers Eights & Weights!

Let Verizon Help You With Your New Year's Fitness Goals

New Year’s is quickly approaching, and yep, I'm pretty certain that losing weight or exercising will be among the top resolutions for 2014. But did you know, according to Forbes, that just 8 percent of people achieve their New Year's resolutions?

No Crunch December: Russian Twists

In case you haven't got the message yet, the obliques are a really important part of overall core strength, and of course your abs. The Russian Twist is another one of those exercises that works the obliques a lot, but also works all of the abs muscles. 

How do you do it? Sit on your butt, and lift your upper body off of the floor. You may also choose to lift your legs of the floor or keep your heels on the floor. Keeping your chest up, lower your upper back until you feel tension in your abs. Slowly rotate from left to right, touching the fingers to the floor and turning your head to look to that side as you go. Watch the video for a demo.

Cheers Eights & Weights!

No Crunch December: Kick-Outs

The Kick-out is one of the favorite core exercises because it pushes me hard. I struggle a lot with it, but I see the improvements in my core strength as well. See the video below for details. Note that you can do it with your palms on the floor on either side of your bum, or you can lift your palms off the floor if you are strong enough.

Sit on the floor, lift your legs in the air, and put your palms beside you. Pull your knees close to your chest and pull your chest towards your knees using your core strength. The release your knees forward without your feet touching the floor. Repeat.

Cheers Eights & Weights!

No Crunch December: Spider Plank

Today's routine looks pretty easy, but can actually be quite tough. I call it the "Spider Plank" but it's also known by many other names. This works your obliques.

How do you do it? Start in an upper plank position with your palms on the floor. Balance on your left toes and lift your right knee to meet your elbow. As you do this, slightly bend your elbow so you are leaning in. Do this on the other side as well. 

For a visual demonstration, check out the video below.

Cheers Eights & Weights!

Friday Inspiration: How Was Your Body Designed to Feel?

I skipped Friday Inspiration last week! Well, not to worry, let's get back on track. 

Yoga: Today's yoga pose is called the "Pistol Squat". It is usually done on the whole foot, but I am doing a variation on my toes.

Inspiration: "Most people have no idea how good their body is designed to feel" - Kevin Trudeau.

Do you know how your body was designed to feel? Everyday I exercise, I feel stronger, even on the days I feel weak. Exercise, yoga, and a good diet help me feel better than I have ever felt. I have a long way to go, but this experience right now? It is amazing.

Cheers Eights & Weights!

I'm In! The 2014 New York City Marathon

Yay! I've worked hard on this all year so I'm really happy I'm finally in. Yes, I still had to pay a hefty sum, but I'm walking on clouds so it's okay...lol. I'll be raising awareness for a Nigerian charity as part of my run campaign, so if you know any charities you think I should know about, please reach out :)

Cheers Eights & Weights! 

No Crunch December: Side Planks

You know by now that your abs come from core strength, and that includes the front, back, and sides (obliques). Well, today's exercise really works the obliques for those curves in your sides.

No Crunch December: The Boat

There are many ways to do the Boat, but the key takeaway is that you lift your legs and upper body off the floor so that only your bum is on the floor. This forces your core to carry the rest of your body as you balance. Remember that the key to core strength is balance exercises?

No Crunch December: Bridges

Focusing on core strength is really the focus of this month because I like people to understand that you need a strong core for great abs. But you should not focus on just crunches because they mostly only work one group of abs muscles (the front). 

The bridge is one of those exercises that is amazing for not only the abs, but the bum, and the obliques as well. It forces you to balance and that's what develops that core strength. You can either choose to hold the position for as long as you can (target a minute or more), or turn it into a motion exercise.

No Crunch December: Reverse Plank with a Knee Lift

As I always say, exercises that force you to balance tend to work your core. And a strong core is key to better abs. Watch this video for a demonstration of how to do the "Reverse plank with a knee lift". The imbalance really forces your abs to work hard.

Cheers Eights & Weights!

Want Better Abs? Join the December Challenge!

This month's fitness challenge is all about the core. We're going crunch-less and learning about other exercises we can do to strengthen the core and get those "oh so rock hard" abs. Remember that in addition to this, you still need cardio and a good diet to build a great midsection!

Cheers Eights & Weights!

Got Your Winter Running Gear?

The right attire could be the difference between performing well and sucking when you run, especially in the winter. Granted, you will be cold no matter what, but there are ways to stay warmer without hindering your motion.

Happy Thanksgiving!!!

Today is Thanksgiving in the US! I am so thankful this year for so much. I truly believe I have great support in my life from family and friends, I have my health and the determination to achieve my goals, I have a great job and I do not lack, I can inspire people everyday, and I have you guys that support what I'm trying to do here through this blog, Twitter, Instagram, or Facebook. Yes, I am thankful for you :)

What are you thankful for?

So I Ran My Last 2013 Race!

2013 has been a great running year for me. It has been very difficult dealing with injuries and the weather and breathing (while I was out in Colombia), but I have learned a lot about my body and myself. This past Sunday, I ran my last race of 2013! Yay! 

This means many things for me: One, I will still be running during the winter, but I will not be competing because my body needs time to recuperate (and because I don't particularly like competitive winter running); and Two, I have now qualified to run in the 2013 NYC Marathon! So watch out for me next year.

If you are a sponsor looking for someone to showcase your products in the 2013 NYC Marathon,... ahem... we can talk...lol.

We will be talking more about yoga, strength training, and even gearing up for winter running for the rest of the year :)

Cheers Eights & Weights!

Recipe: Brown Rice Jollof

We have a guest post! Yay! If you are a fan of Nigerian food, you may constantly be asking how to make your recipes healthier. Well, while I share how I make my recipes healthier, it is great when we can hear from experts in the kitchen as well. If you have ever heard about the blog 9jafoodie, you know that she has great overall Nigerian recipes, but I love when she puts a healthier spin on things. Today, she has shared her recipe for jollof rice with us, which has been modified to use brown instead of white. Enjoy!

New to Yoga Series: Hip Openers

So hip opener poses are my favorite part of yoga. They tend to hurt because most of them focus on the inner thighs, but that feeling of looseness in my legs afterwards is amazing. I will show you a few simple hip openers to help you as you try to get a little stronger and more flexible.

Recipe: Quinoa with Cranberries and Almonds

Quinoa is one of my favorites, which is why I have many recipes on this blog using quinoa. It is tasty when prepared right, and is a great alternative to rice or pasta because it is a natural "whole grain" food and considered a complete protein (all 8 essential amino acids). I say "whole grain" because it is not really a grain, but it has all the characteristics. And it has a nutty flavor, while it absorbs flavors from the other things you cook it with. Plus, it only takes about 20 minutes :)

Jawbone UP vs. Fitbit Flex

You have probably read my previous post on Fitbit products, including the Fitbit Flex. If you don't know what a Fitbit Flex is, it is a wristband-like device that helps track your activity throughout the day, mainly the steps you've walked. There are a few similar devices on the market, including the Nike Fuelband and the Jawbone UP. I have used the Fitbit Flex for a few months, but I hadn't had a chance to use the Jawbone UP, until now.

New to Yoga Series: Cow and Cat Pose

A major area of concern with me is my back, especially when it comes to flexibility. I carry a lot of tension in my neck, shoulders, and back, and so I do a lot of back stretches during my yoga sessions to ease out some of that tension. Two of the poses I tend to do a lot are the cow and cat poses.

NutriCrystal Wireless Smart Food Scale Review

Okay, so I'm sure you've read the nutrition information of some food online, and have found it really difficult to translate the information to practical every day life. I mean, who the hell knows what 200g of chicken breast looks like, huh? But sometimes, especially if you are on a strict calorie program, it is easy to veer away from the right track because estimates can be grossly wrong. So of course, when I got the opportunity to review a food scale, I was pretty excited. 

New to Yoga Series: Warrior Poses

The warrior poses are a sequence of poses that really focus on the front of the body, the shoulders, and the sides. I like them because just like the name suggests, they are poses that put you in positions of strength. Most people like to do the warrior sequence a few times during their sessions to focus on balance as well. Here are some tips on how to do these poses:

New to Yoga Series: Sun Salutations Part 4 - Upward and Downward Dog

Next and last in the sun salutation sequence are the upward and downward dog poses. These are really great for the shoulders and the back, but it is important to get them right.

Upward dog

From chataranga (or low push-up), keeping the palms under the shoulders, push your upper back upward. Stretch upward but put push into your palms and bend from your lower back. Always remember to keep your shoulders down.

New to Yoga Series: Sun Salutations Part 3 - Lunge and Chataranga

From the flat back, people take one of two paths usually: either extend one leg back to the lunge and then go into a yoga pushup, or jump back with both feet straight into the upper pushup position. The style you choose usually has to do with level of strength.

New to Yoga Series: Sun Salutations Part 2 - Flat Back and a Video of the First Half

What's the next step in the sun salutation? Although people do their versions differently, the next step is usually the flat back. You come into this pose from the forward fold. With your palms on the floor or on your legs, lift your upper body until you feel a stretch in your back and shoulders. Look forward and try to pull your head forward so your spine is stretch out parallel to the floor. Here are a few points to note:

New to Yoga Series: Sun Salutations Part 1 - The Extended Mountain Pose and the Forward Fold

The sun salutation is a series of poses combined with breaths that yogis usually do to warm up during a yoga session. The theory behind the name is that 'light' is seen as good in every culture, and the sun is the first and ultimate source of light. I interpret this to mean this salutation celebrates light and all things good.

It really is a perfect series for warming up the body because it involves the use of the whole body. For the next few days, I want to walk you through the different poses in the series, and then I'll show you how they flow into each other. Just remember, the high poses involve a deep breath in, and the low poses involve a deep breath out. Breathing deeply helps guide you from one pose to another.

New to Yoga Series: Core Strength

People tend not to realize how much core strength goes into yoga. There are a lot of planks and push-ups involved, and so a great way to build your core and upper body strength is to do these planks over and over again with the right posture. 

New to Yoga Series: Breathing

You have probably heard about deep breathing in yoga. There are actually some forms of yoga that focus solely on the breathing. But generally, breathing is very very important in yoga. You're probably wondering why. Well, I like to tell you these things :)

New to Yoga Series: What is Yoga?

There is a lot of misconception about what yoga is and what it is not, so I want to address this today. I have had people tell me that yoga is demonic, and although I truly believe everyone has a right to believe what they want to, I also want people who are interested in learning more not to be scared off by these personal beliefs.

New to Yoga? Join me in November to Learn the Basics!

You've heard a lot about yoga. You've seen people do all sorts of poses. You've thought to yourself: How can I get that flexible and that strong? Well, you have the opportunity to learn! In November, I will be hosting a "New to Yoga" series. I know we have challenges each month, but this would be less of a challenge, and more of a teaching series. 

Preparing for the Run for a Cure Africa: A Little Advice on the Shoes

For professional and seasoned runners, a lot goes into selecting a pair of running shoes. The 2 major areas of focus are: the foot arch and the stride pattern. But I'm not really going to go into these details today because they are a little technical. However, consider reading this post on selecting the right running shoes to talk a little more about the technical details. Today, I will just give you a few tips that you should implement on when to get your shoes, and how to cater to them.

Can't do a Full Pushup? Start Here!

There is absolutely no need to feel embarrassed because you cannot do a full pushup. For the ladies, men naturally tend to have more upper body strength and so it might take you a while to build any strength there at all. For the gentlemen, you still need to practice to be able to do anything so don't feel like you've got it.

If you cannot do a pushup, where do you start?

Spicing Up Your Salad

Iceberg lettuce is not my favorite thing; it's bland and tastes pretty much like water. And when I think of a lettuce salad, it usually depresses me. I kind of see why people like to eat Caesar salads and pour all that creamy stuff on it. But as I started to take control of my health, I realized that salads don't have to be that bland. It is about finding the ingredients that work for you.

See that salad up there? It contained arugula, goat cheese, walnuts, chicken, and balsamic vinaigrette. No lettuce. And I cleaned up my bowl.

Preparing for the Run for a Cure Lagos 2013: Hydrate, Hydrate, Hydrate

I say this a lot, but you guys know it is really humid in Lagos. And running in that humidity is not easy. As you prepare for the big race, you are probably seeing that it is important to factor the heat in. But one thing you have to remember is that the heat also creates an added layer of necessity: hydration.

Product Review: Total Nutrition by Immortal Herbs

Have you ever watched a Dr. Oz show and heard him talk about how you can get a "green high" from a concentrated vegetable shot? Yea, we are all skeptical until it happens. This is exactly what I felt when I took a shot of the Total Nutrition supplement by Immortal Herbs.

My First Tough Mudder Experience

Last Saturday, I participated in the Tough Mudder with a group of 7 other colleagues. Yes, I have enough crazy people in my life who would willingly do this stuff with me. If you don't know what the Tough Mudder is, it is an obstacle race in a mud run designed by the British Special Forces that goes on for 10 to 12 miles. Think military-style obstacles with lots of mud, climbing ropes and walls, crawling through things, diving, electroshock therapy, etc. In fact, I can't really explain the Tough Mudder. Check out details here and see the video below.

Are you Doing the October Total Body Challenge?

We are almost halfway through the October challenge on Instagram. Have you been participating? You don't need an Instagram account. You can follow me on Twitter (@eightsnweights) to get daily updates, or you can click my Instagram link here where you can view all my pictures in a web view, even if you don't have an account. The October challenge is a total body challenge, including cardio, strength, and stretching, and we release a routine every day. Here are some samples from last week:

Silk Fruity and Creamy Soy Yogurt

I like Silk products in general. Their soy milk and almond milk are pivotal to my existence. You will probably see that I have reviewed a couple of soy products on here, and in general, I'm not a big fan of reviewing products I'm neutral on. So when I got the opportunity to receive and review this Silk Fruity and Creamy soy yogurt, I jumped at it.

The FitBit Force is Coming!

I love my FitBit Flex. It has helped me move more, and even though sometimes it is not accurate, I still enjoy having it. It is better to have something that cuts your distance down making you think you did less, than have something that over-approximates and makes you think you did more. But one of the questions I have got a lot is "Why isn't there a step tracker that looks pretty and has a display?". FitBit is fixing that with the FitBit Force!

E&W Recipe: Turkey Sausage Stew with Black Beans and Sweet Corn

It feels good to be back with some recipes! I've missed my kitchen a bit. Today, I'm cooking up a simple spicy stew with some turkey sausage.

The Accra International Marathon Results!

We have been raving about the Accra International Marathon that took place in Accra, Ghana last Sunday.  And you know by now that Eights & Weights and Fit4Life partnered to sponsor two ladies to run in the half marathon. Well, I have great news! The ladies we sponsored to run in the race, Elizabeth Azuure and Rosina Titi of the High Morale Academy in Ghana, came first and second in the half marathon in the female group!

Preparing for the Run for a Cure Africa Lagos Race: Strengthen your Legs

How do you train to run? Running of course! But did you know that to run better, you not only need to improve your endurance, but strengthen your legs to run further as well?

Runners tend to put a lot of pressure on their knees and ankles because of the constant pounding. This is especially true for women (something about the hips, I believe); we put a lot of pressure on our outer thigh muscles, which in turn puts pressure on our knees. 

To reduce the probability of injury, and to strengthen those legs to run further and endure more, it is important to do exercises that strengthen the inner thigh muscles. This video shows 5 great inner thigh exercises you can try:

Good luck as you prepare!

Cheers Eights & Weights!

Friday Inspiration: Start Today!

Hi folks. It's Friday, and that means I'm sharing some yoga and inspiration! This pose is the low lunge.

People tend to always be waiting for something to pursue their dreams. You hear things like "On January 1st, I will start to work out" or "Once I get that promotion, I will start XYZ". If we wait for the perfect time, we will never get anything done because there is no perfect time. Start something today. With your body, find that workout that works for you, from running to yoga to zumba, and start to move. If you wait for the perfect time, you will keep putting it off.

Cheers Eights & Weights!

Teas' Tea Teas

Tongue twister, huh? I'm a tea lover, and it is quite frustrating sometimes in the summer when I want to drink some iced tea, but everything is packed with sugar. Teas' tea sent me some samples of their iced teas to try, and to be honest, I was prepared for it to taste like everything else out there. 

Colgate Slimsoft Review

So I thought I'd take a little break from the fitness and nutrition posts, and chat about a product I received to review: a dental hygiene package. If you know me, you know I'm particular about my teeth so I'm probably the best person to talk about how I feel about this product.

The October Total Body Challenge is Onnnnnn!

By now, you know that I love our challenges because it gives me the chance to share this journey with people who are just as passionate as me. This month, it is even better because I am partnering up with two amazing ladies (@oluwasparkle and @adura_o) on Instagram to bring you another great challenge! Look at us. Aren't we cute? :)

Preparing for the Run for a Cure Africa Lagos: How do you Track your Progress?

Because we live in the age of technology (Thank God!), we can incorporate technology in our race training as well. I find that I really like to be able to track my time with each run and upload my results to my computer so I can compare runs and see how well I am doing. This is especially helpful when training for races.

Late Night Snacking: Friend or Foe

Guest post by Brittany Jones of Healthy Choice

As women we dread it, but most of us succumb to it.  Late night snacking is the fear of women everywhere.  Okay, I’m exaggerating, but the guilt that accompanies that 10 pm scoop of ice cream can carry on into the next afternoon.  However, late night eating does not necessarily need to be demonized. Contrary to popular belief, eating later in the evening technically isn’t bad for you.  It isn’t when you eat that causes weight gain, it’s what you eat and how much.  But before you devour two bowls of cereal and a coke zero, take some of these tips into consideration.

Need a Quick Workout? Try This 15 Minute Workout

And of course, you can do it twice or three times for a full workout :) Maybe if I keep doing burpees I will start to love them.

Cheers Eights & Weights!

2013 Run for a Cure Africa Lagos Race Date Announced!

Remember we talked about the Twitter competition to guess the Run for a Cure Africa date in Lagos in November? Well, the competition is over and the date has been announced! It is going to be on Saturday, November 9th, 2013. 

Join Globeathon and TW Magazine in the Walk to End Cancer

This Saturday, September 28th 2013, Globeathon is partnering with TW Magazine to organize a walk to create awareness of the various women's cancers, and the steps we need to start taking to end these diseases. This walk is scheduled to take place in Lagos, Nigeria starting at 6:30am. The walk begins at the Four Points Sheraton Hotel, goes on to Bar Beach, and then all the way back to the hotel. 

At the end of the walk, there is the option of a spa treatment for participants with a healthy lunch (It is discounted, but it is not free). Walk, spa, food? Sounds great to me! If you are in Lagos, please go out to participate.

How do you register? Visit the Globeathon site or the TW Magazine site for more details.

Cheers Eights & Weights!

The 2013 Nigerian Blog Awards Nominations are Open

It’s time to nominate blogs for one or more of the 29 available categories. What do you need to do? Go to this link, and submit a nomination for each category. And don't forget to nominate Eights & Weights as the Best Fitness or Health blog!

Here are the instructions. Make sure you follow them so your nomination gets counted:

• Only one blog can be nominated per category.
• You do not have to submit a nominee for each category.
• The blog address (e.g. http://blogaddress.com) of the blog (not the blog name) must be entered.
• You must provide a valid email address before your nomination will be registered.
• Once you’ve submitted your nomination form, please check for an email from nigerianblogawards@gmail.com and follow the instructions in the email to ensure your nominations are counted. If you don’t follow the instructions in the email your vote will not be counted.
• Blogs nominated for categories they do not qualify for will not be counted.
• Forms that nominate the same blog in most or all of the categories will not be counted.
• If you make errors in your submission, send an email to nigerianblogawards@gmail.com and we can help you make the appropriate changes.

Get to nominating...

Cheers Eights & Weights!

Why is Yoga so Awesome?

Yoga can be a completely spiritual experience for some, a physical experience for others, and could contain elements for both for many. Contrary to the opinions of a lot of people, yoga isn't some meditative experience connecting you to a god you do not know or believe in. Because the concept of this practice is so foreign to many people I know, I wanted to highlight the benefits of yoga.

Friday Inspiration: Love Yourself

Loving yourself is so important with exercise, with yoga, and with life. If you can learn to love yourself and all the flaws, you can achieve so much more with your body, and you can love other people so much better. I am inspired by people that genuinely love themselves. Just something to start to work on this weekend :)

Cheers Eights & Weights!

Best Warm-Up Exercises for Running

Excerpt from article on Zest.co.uk published on August 12, 2010

Stretch after a workout, and warm out before. That's my policy. Whether you're heading out for a long-distance run or just a jog around the park, here are the four warm-up moves you don't want to miss...

Heel Flick

Start by jogging forwards slowly, then gradually bring your heels up towards your bum (you can do it on the spot if you prefer).

Focus on keeping your torso upright, and try to land lightly, making as little noise as possible as your feet touch the floor. Repeat for 60 seconds.

Swinging Side Stride

Moving clockwise, step out to the side with your left leg, bring your right foot to meet your left and, as you do so, almost immediately step out again with your left.

As you pick up the pace, begin to swing your arms from side to side across your body. After 30 seconds, stop and repeat, moving anti-clockwise.

Toe Walk

Start walking forwards as normal but, as you hit the ground with the ball of each foot, rise up on to your toes for a second, then place the rest of your foot back on the floor before you lift it up and move forwards.

Repeat for 60 seconds. You should feel your calves and ankles getting gradually looser as you progress.






High Knee

Start by jogging gently on the spot, then gradually raise each knee higher and higher with each step. You'll need to lean your torso slightly forwards rather than backwards to maintain balance.

As each knee gets higher, pump your alternate hand higher too. Continue for 60 seconds.

For the full article, visit Zest.co.uk.

Cheers Eights & Weights!

Photo credit: Zest.co.uk