April Plank Challenge!

I know this is terribly late on the blog, but I have been organizing a plank challenge on Instagram (@eightsnweights) all April. If you are trying to increase your core strength and build those abs, this challenge is for you. It is not too late to start as you can do this on your own schedule.

When we started, it was much easier. But as we go towards the 2-minute mark, it is getting more and more intense. Look at the schedule above and get to it :)

Cheers Eights & Weights!

Are you doing our plank challenge?

If you are following me on Instagram, you may have seen the plank challenge I put up a couple of days ago. I get asked about how to get abs and build a strong core all the time. So I figured I'd turn this into a challenge. Plank for 3 minutes every day for about 5 days. Your 3 minutes can be broken up across the day, but the longer you can hold it at once, the better.

Cheers Eights & Weights!

July Yoga Newbies Challenge

Looking to get into yoga? Not sure where to start? Two of my friends and I have partnered up to host the July Yoga Newbies challenge this month. Each day, we will show you a basic yoga pose, and describe in detail how to get into it and what muscles it works. This challenge is on Instagram so please check us out and follow @eightsnweights, @adura_o, and @bellajoya. You can also follow on Twitter because we repost there as well.

Cheers Eights & Weights!

Dumbbell February: Dumbbell Jacks

Get some cardio in by doing jumping jacks with a twist. It is Dumbbell February so that means we're including dumbbells. All you have to do is hold the dumbbells close to your chest, and do a regular jack opening and closing your legs. Try not to bounce your upper body back and forth as you jump. And note that my knees bend slightly and don't buckle as I land; this is to protect my joints. Do this for 3 rounds of 1 minute each. Mix it up with other cardio exercises.

Cheers Eights & Weights!

Dumbbell February: Bicep Curl in a Squat

This works soooo many muscle groups, including your biceps, your glutes, your quads, and your core. Start in a standing position with the dumbbells in front of you (5 to 10lbs) and wrists forward like in 'Position 1' above. Squat and do a bicep curl at the same time with elbows inside your knees but not touching them. Keep your back straight. Return to position 1. Repeat this sequence 15 times. Rest and do 2 more sets of 15 (for a total of 3 sets).

Cheers Eights & Weights!

Dumbbell February: Dumbbell Toe Reaches

So this one is kind of tough. But it does really work your core. Lie on your back holding a dumbbell with your two hands over your head. Lift your legs until they are straight up and perpendicular to the floor. This is position 1. Get into position 2 by lifting the dumbbell to try to reach your toes. Your shoulders should come off the floor in the process, but make sure you are not putting a lot of pressure on your neck. Return to position 1 still keeping your legs up. That is 1 rep. Repeat this for 3 sets of 15 reps. And do not rush it. Do it slowly so you really work those ab muscles.

You can use a dumbbell from 5 to 15 lbs. But using one too heavy could restrict your motion so take note of how you feel.

Cheers Eights & Weights!

Dumbbell February: Dumbbell Side Planks

As you probably know, abs are more than just the front of your midsection, and strength training for abs is more than just crunches. Side planks are a great way to work your core strength, especially your obliques (side of your abs). Let's incorporate more tension in the side plank like we've been doing all month by adding in some dumbbells.

Dumbbell February: Deadlifts

Well, we've begun Dumbbell February! Let's talk about the deadlift because it is one of my favorite weighted exercises :) Deadlifts help to tone your butt (and depending on the type you choose, your abs and thighs as well).

February Challenge: Dumbbell February!

Come join us this February on Instagram as we show you exercises that you can do with dumbbells for an all-over workout. This month, I am partnering with Maje Ayida of Eden Lifestyle, a Nigerian fitness website. If you are not on Instagram, join now! 

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!

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?

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!

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? :)

The September Inspiration Challenge is On!

What inspires you? We all have our inspirations in life; things or people that make us want to be better - to do better - whether it be in fitness or just in life. Throughout this month, in partnership with GaiamTV, I am hosting a challenge on our social networks (Instagram, Twitter, and Facebook) called September Inspiration.

August Arm Loving Challenge Week 5 Monday

Errrrmmmmiiiigggoood! It's the last week of the challenge. I promised it would be a little harder this week and here you go. We're doing 1 more set, and putting together some of the tougher exercises. Remember to rest between sets to bring your heart rate down just a little bit.

Cheers Eights & Weights!

August Arm Loving Challenge Week 4 Monday

August Arm Loving Challenge Week 3 Thursday!

Wow, we are about halfway through already. Just about 4 more challenges to go! This is the challenge for this week, and although most of the exercises should be familiar by now, I have added links to how to do each right. Remember that form is key, and you should be pushing yourself more each week.

What's Our August Challenge Called? August Arm-Loving!

Yep. You know you've always wanted super toned arms. Well, August 2013 is dedicated to making sure we are giving our arms enough love. 

How will this work? Twice a week on Mondays and Thursdays, I will post a series of arm exercises we can do. Because these exercises are twice a week, remember, it is not a substitute for all your other exercises. You would need to supplement them with cardio routines, and you would also need to make sure you do not abandon the other parts of your body as well.

Obviously, today is Wednesday, so you know this starts tomorrow! Get yourselves ready.

For more real-time updates on challenges, follow us on Instagram (@eightsnweights), Twitter (@eightsnweights), and Facebook (Eights and Weights).

Cheers Eights & Weights!

July 31st Yoga Challenge

We have come to the end of July! Although I loved the Yogangsters challenge, I am excited for a new month. Because today is the last day, the creators of the challenge thought it would be a great idea to take the opportunity to meditate and rest in our pose. So of course we are doing the 'Lotus'. 

Everyone's pose looks a tad different with the lotus because of flexibility and the differences in the lengths of our limbs. So don't over-extend yourself or worry that you are not doing it right.

Stay tuned for our challenge for next month, and a chance to win an Eights & Weights t-shirt :)

Cheers Eights & Weights!

July 30th Yoga Challenge

I can't believe July is almost over. One more day for the Yogangsters challenge! Today is the Garland (a.k.a. the Prayer Squat). Squat as low as you can with your heels still on the ground, bring your palms together into a prayer stance, and use your elbows to push your knees out wider for an extended stretch. 

This is one of my favorites even though it is pretty painful.

Cheers Eights & Weights!