Abs: Extended V-Sits

Abs are tough because they require cardio, strength, and a good diet. And depending on the shape of your body, they could turn out the way you want them, or look different from what you would expect. However, one thing is certain, you have to work on them for any kind of benefit. Here is one great abs routine to get you going. 

Extended V-sits are tough, so start slow. In the video, I am doing them with my legs straight, but for an easier option, try them with your knees bent. Do 3 sets of 15.

Cheers Eights & Weights!

Maintenance Exercise: Bosu Ball Standing Donkey

If you are a runner or do high intensity exercises, you know how much they can impact your joints, especially your knees and ankles, if you do not work to strengthen the surrounding muscles. So I thought I'd show you a video of an exercise I like to do.

This really strengthens your butt, thighs, and core, and helps you put pressure on the right muscles when you land. Hold a wall if you have to (initially) but keep your core tight and your upper body straight as you do this. You can do this without a bosu ball, but try to use something squishy and uneven to get the most out of this exercise.

Check out the video below:

Cheers Eights & Weights!

May Fitness Basics: Lifting Weights

Women sometimes have the impression that if we lift weights, we'd just become Tyrese. Men produce hormones that allow them grow larger muscles than women, and so doing cardio and lifting weights alone will not usually make a woman huge. A lot of the women you see that have larger muscles are either not doing cardio to burn the fat over the muscles, or are taking supplements because they want to look that way. Building muscles actually helps your body stay in fat burn mode, and gives you that toned look. Don't neglect your lifting!

Cheers Eights & Weights!

Why You Should be Lifting

Strength training gets a bad rap among females sometimes. The assumption is that if you lift weights, you become too bulky. This is not necessarily true. Strength training has a lot of benefits, from calorie burn to protecting your bones. So here are just a couple of reasons why you should be paying attention.

Dumbbell February: Dumbbell Wall Sits

Want to work those quads? Try dumbbell wall sits! Get into the position by leaning your back on a wall and then lowering down. When you get to a point where your thighs are parallel to the floor, that's a good place to stop. Make sure your feet are about hip-width apart. Try to make the knees square so they don't go beyond your toes. Now, place the dumbbells on your groin area to add in even more resistance. Extend your arms in front of you, hold this position for about 30 seconds and repeat 3 times.

Cheers Eights & Weights!

Dumbbell February: Weighted Squats

Squats work your glutes and your thighs. Holding a dumbbell increases the tension in your thighs and makes your strength workout even better. I am holding a 15lb dumbbell in the picture above. The dumbbell will also help you keep your upper body straight as you lower down. Start in position 1, lower to position 2, and lift back up into 1. Repeat this for 3 sets of 15 reps. As always, your knees should not go beyond your toes, and you should sit back rather than squat forward.

Cheers Eights & Weights!

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!

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!

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?

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.

Personal Trainer Spotlight: Terroll Lewis

I know folks are pretty skeptical when it comes to social networks, but they have been nothing but kind to me. They let me connect with people across different countries and continents that are as passionate about working out as I am. One of those people is Terroll Lewis, who I found on Instagram.