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IF YOU CONSIDER touching your toes as a far fetched fantasy that will never come to fruition, know this: The exercises in your workout combined with nutrition, hydration, and lifestyle choices can have a huge impact on your flexibility.

That’s right. You don’t have to set your body in pretzels or bent-over toe-touches for hours a day to will some flexibility into your limbs.

Improving your bending ability is crucial for more than just preventing injury. In fact, flexibility training is an important aspect of gaining strength and size. The typical lifter spends most of their day outside of the gym hunched forward over a computer further deteriorating any chance at proper posture.
Outside of just preventing injury, having better posture helps to show off the muscular physique you worked so hard to build.
Proper flexibility also goes hand in hand with full range of motion exercises like squats and deadlifts. Which are major muscle builders.
Having tight hips and shoulders can inhibit proper form and limit your fitness, so get to work on getting flexible.
The Rules of Improving Flexibility
Rather than taking a haphazard approach to improving your flexibility, follow the rules set below to gain new ranges of motion and prevent poor posture.

1: Dynamic warm-up prior to working out

The days of long holds on stretches before exercise is largely over. Research continually demonstrates that static stretching isn’t as beneficial prior to working out as dynamic stretching. Before starting your lifting or cardio session.

Go through some body weight movements like squats, lunges, push-ups, side lunges, and jumping jacks. Perform three sets of each movement for 20-30 reps to warm up your entire body. This type of warm-up should leave you in a light sweat ready to tackle your workout.



2: Follow a workout with light static stretching

Throw some traditional static holds in post-exercise. These longer-duration stretches help to lengthen muscles that were tightened up during the lifting session. Along with any muscles hit hard during the workout, also focus on the chest, lats, and hip flexors, as they tend to be tight on most individuals due to daily posture.

3: Prioritize full range of motion

Although partial ranges of motion can be used in workouts to build insane amounts of strength, make an effort to perform each exercise through a full range of motion to reap major flexibility benefits. Going to full-depth on squats, for example, helps to build hip flexibility. Work at full ranges of motion with lighter weights when learning new moves before loading up a bar and dropping into a heavy working set.



4: Get a massage

Stretching and training with full range of motion can work wonders with improving flexibility, but massage adds an extra benefit of helping to break up knots in muscles and tissues that restrict movement.

Foam rolling pre-workout can help to prepare the body for movement whereas a post-workout roll out can flush away waste products from exercise and help you recover quicker for your next session.

Focus on hitting the main muscles like the calves, quads, IT bands, upper back, and lats. If possible, work with a skilled massage therapist a few times a month to compliment your flexibility routine and get some extra relief.

6: Learn to breathe properly

The typical weight lifter uses their rib cage far too much to breath. This doesn’t engage the diaphragm optimally. Instead focus on belly breaths where the belly button moves in and out with each breath.

Spend five minutes a day working on improving breathing for a more relaxed and stress-free posture.

7: Stay hydrated

Water forms a large part of our muscle composition. In order for our muscles to respond to flexibility training, they have to be working optimally. That includes proper hydration.

Many individuals are walking around in a constantly dehydrated state. Focus on consuming more water, especially during and after hard exercise sessions. This keeps your muscles working optimally and steer clear of performance declines due to dehydration.

Different Stretches for Different Folks
The traditional method that comes to mind when thinking about stretching is referred to as static stretching – where a lifter bends forward and holds a hamstring stretch for 20-30 seconds. In fact, there are several stretching methods that each has their own unique benefit.

Static stretching

Consists of the lifter holding a joint in a stretched position for a designated length of time (usually 20-30 seconds) allowing the muscle to slowly adapt to the new range of motion. This is a passive stretch in that the muscle is relaxed throughout the entire exercise.

Dynamic stretching

Consists of moving the body through an increased range of motion using bodyweight movements like squats and lunges. By moving the body in multiple planes of motion, dynamic stretching helps prepare your body for a hard training session. Dynamic stretching is considered an active stretch since the muscle is contracting and relaxing.

Ballistic stretching

Involves forcibly moving your body into a greater stretch usually by performing quick, powerful movements. A prime example would be bobbing up and down in an attempt to touch your toes. In general, this type of stretching increases chance of injury and does little to actually improve flexibility. Rather, it can cause muscles to tighten up significantly.

There are various other advanced stretching techniques that combine elements of both passive stretching and active stretching, typically performed with the help of a therapist.

source: www.fitnaijaweb.com

Hello guys, today is #featurefriday and Kate’s our guest for today.

Below are a couple of her workout videos featuring her abdominal program, cardio routine, lower body workout (hips and thighs), and full body workout

Videos: http://www.fitnaijaweb.com/check-workout-videos-kate-henshaw/

1. Lateral lunge
Why you should do it: The lateral lunge mimics basketball’s standard defensive shuffling motion. More importantly, it opens up the muscles of the groin and hips.

How to do it: From a standing position, step to the right, keeping toes pointed straight ahead and feet flat. Squat onto your right leg, keeping the left leg straight and the weight on the right leg’s midfoot to heel. Squatting as low as possible, keep the left leg straight and hold the position for 2 seconds. Return to standing position and repeat for 10 reps, then switch sides.


2. Glute bridge
Why you should do it: To improve the firing and muscle-recruitment patterns of the glutes, which are important for jumping and explosive movements.
How to do it: Lie face-up on the floor, with knees bent 90 degrees and feet flat on the floor. Squeeze a rolled-up towel between your knees. Bridge hips toward the ceiling by firing (squeezing) your glutes. Only your shoulders and heels remain on the ground. Hold the top position, then lower the hips to the ground without touching. Repeat for 10 reps.

3. Physio ball leg curl
Why you should do it: Like the glute bridge, this keeps the hips extended and forces the hamstrings to work, ultimately improving leaping ability and posterior strength.
How to do it: Lie face-up with legs straight and heels on a physio ball. Squeeze glutes to raise the hips and pull your hips toward you. Don’t drop your hips as the ball comes toward you. Extend your legs, then repeat the leg curl for 10 reps. Make sure your hips never touch the ground.

See full article http://fitnaijaweb..com.ng/2017/04/10-best-exercises-for-basketball-players.html

purpledove:
Im a graduate, a year gone after my Nysc and nothing tangible to keep up with, though ive been saving and now have 70k ....what kind of business can I start with 70k Please I need your advice and help

Open a standard blog

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The main aim of this article is to guide the reader on steps to reducing belly fat to an absolute zero. Truth is loosing belly fat is one of the hardest tasks, far harder than building muscles, but with these few tips, it should be a bit easier for you.
Step 1- Stop worrying: The moment people discover that their abdominal regions are beginning to protrude, or jiggle indiscriminately they begin to worry about how they look or what people think about them. Worrying doesn’t help, rather it might increase your stress level which increases the cortisol hormone in your body which leads to weight gain. Rather accept who you are, accept you are fat, accept you need to loose weight, this will help you get at cynics trying to make fun of you.
Step 2- Cut carbs: I’ve preached this sermon countless times. If you want to take plenty of carbs, you have to engage yourself in highly stressful activities, I don’t mean walking or jogging for 1km, I’m talking about playing intensive basketball for 2hours, running 6km minimum, swimming etc. If you’re unable to do these then you should cut your carbs and focus more on taking it during the day when you are more active, as this will enable you burn the sugar ingested. Excess carbs store up as fat in the body. So focus on watching the carb intakes
Step 3- Do cardio: Aha! I know you were hoping I’d skip this, but no!! You can’t loose weight if you don’t burn it, and how else than cardio??
What is cardio? Cardio exercise is any exercise that raises your heart rate. Face it our bodies were made to move. And we all know that to keep our muscles in shape we need move them. This movement makes them stronger and stronger muscles make for a more efficient and healthy body. Your heart is a muscle. Cardio exercises involve running, walking(long distance before you say walking to the bathroom is exercise), swimming, dancing(not 5minutes dance), skipping, fastwalking, stair running amongst others. Basically the point of cardio is to keep your heart rate high and burn fat.

For full article Read More fitnaijaweb..com

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Working for long hours straight? Not exercising for long?
These and other common habits can be hard on your heart. Stay safe by making these heart-healthy changes.

You know that eating a healthy diet and exercising regularly are important habits for a healthy heart. But did you know that you could still be undermining all your efforts with some surprisingly common bad habits?
“A number of activities that people don’t think twice about can have a negative impact on heart health,” says Kevin R. Campbell, MD, a cardiac electrophysiologist at North Carolina Heart and Vascular, UNC Health Care in Raleigh. Check out this list of heart-damaging habits to see if it's time to make changes to your routine:


1. Sitting All Day
Compared to people with an active lifestyle, those who don’t move enough and tend to sit for five hours or more each day have double the risk for heart failure, according to a study published in January 2014 in the American Heart Association (AHA) journal Circulation: Heart Failure.
If your job requires sitting at a desk all day, get up and take a five-minute walk every hour. This small tweak in your routine can keep your arteries flexible and blood flowing properly, protecting against the negative effects of being sedentary, according to an Indiana University study published in August 2014 in Medicine & Science in Sports & Exercise.


2. Overindulging in Alcohol
Drinking too much alcohol can lead to high blood pressure, stroke, and obesity — all of which increase your risk for heart disease. The AHA reports that excessive drinking — more than two drinks a day for men and one drink for women — can interrupt your normal heart rhythm and cause heart failure. It’s okay to enjoy the occasional cocktail or glass of wine, but you can protect your heart by sticking to the AHA guidelines.


3. Stressing Too Much
Stress spurs the body to release adrenaline, which temporarily affects how your body functions — your heart rate increases, and your blood pressure may rise. Over time, too much stress can damage blood vessels in the heart and increase your risk for heart attack and stroke, Dr. Campbell says.
To minimize the harmful effects of stress, the AHA recommends the following:
Find a release. Share your feelings by talking with a trusted friend or family member.
Exercise. Relieve mental tension by engaging in physical activity. Aim for about 30 minutes of moderate-intensity exercise on most days of the week.
Plan your day. Prioritize tasks and plan ahead to help prevent rushing to get everything done.


4. Not Flossing
Your dentist is right: Flossing is important — but not just for your teeth. A study published in May 2014 in the Journal of Periodontal Research found that people with coronary heart disease who flossed experienced fewer cardiovascular problems. What's the connection? Certain studies, including one published in July 2013 in International Scholarly Research Notices, show that bacteria associated with gum disease promote inflammation in the body, and inflammation has been associated with increased risk for heart disease, Campbell explains.
A variety of flossing tools are available to make the task a little easier in hard-to-reach areas, from flossing picks to threaders that guide the floss.


5. Overdoing It on Salt
Excessive sodium can lead to high blood pressure, a risk factor for heart disease, Campbell says. Avoiding the saltshaker isn’t too difficult, but what about hidden sodium? The National Heart, Lung, and Blood Institute (NHLBI) reports that processed foods — including canned vegetables and soups, lunch meats, frozen dinners, chips, and other salty snacks — account for most of the salt Americans consume. Be sure to read nutrition labels and compare products, choosing the one with the lowest percent daily value for sodium. A rule of thumb to follow: The AHA recommends that most people consume less than 1,500 mg of sodium per day.


6. Not Getting Enough Sleep
Your heart works hard all day, and if you don’t get enough sleep, your cardiovascular system doesn’t get the rest it needs. Your heart rate and blood pressure dip during the first phase of sleep (the non-REM phase), then rise and fall in response to your dreams during the second phase (REM sleep). These changes throughout the night seem to promote cardiovascular health, according to the NHLBI.
Chronic sleep deprivation can also lead to high resting cortisol and adrenaline levels, similar to levels that you experience in a stressful situation, Campbell explains. He recommends that adults get 7 to 8 hours of sleep each night. Teens and young adults should aim for 9 to 10 hours, he says.

Source: http://fitnaijaweb..com.ng/2017/04/6-common-habits-that-are-damaging-your.html?m=1

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1. Skipping Breakfast

It seems like a simple way to cut calories, but it can make you hungry the rest of the day. This may lead to unplanned snacking at work and eating a supersized portion at lunch, making calorie counts soar. But breakfasts that are high in protein and fiber can curb hunger throughout the day. In fact, studies show people who eat breakfast every morning are more likely to maintain a healthy weight.

2. Losing Track of Your Snacks
Maybe you count calories at every meal, but what about all those nibbles in between? There's the bag of pretzels at your desk, the little slice of cake at a party, the taste of your son's ice cream cone. All of this mindless munching adds up and could sabotage an otherwise well-planned diet. If you're serious about counting calories, you may want to use your smartphone or a notebook to keep track of each bite.

3. Not Snacking at All
While mindless snacking can pad your waistline, thoughtful snacking may do just the opposite. People who eat several small meals and snacks a day are more likely to control hunger and lose weight. Snacking helps keep your metabolism in high gear, especially if the snacks are protein-rich. Having a few nuts is a good, high-protein choice, and research suggests people who snack on nuts tend to be slimmer than those who don't.

4.Sipping Too Many Calories
When counting calories, many of us tend to overlook what's in our drinks. This is a big mistake when you consider that some fancy coffees and alcoholic beverages have more than 500 calories. Even the calories in fruit juice and soda can add up quickly.

5.Drinking Too Little Water
This is one of the simplest diet mistakes to fix. Water is essential for burning calories. If you let yourself get dehydrated, your metabolism drags, and that means slower weight loss. So try adding a glass of water to every meal and snack.

6.Ditching Dairy
Full-fat milk, cheese, and ice cream are taboo for many dieters, but ditching dairy foods may be counterproductive. Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it's calcium-deprived. Calcium supplements do not appear to yield the same benefits, so dairy may have other things going for it, too. Stick to nonfat or low-fat dairy options.


7.Setting Unrealistic Goals
Telling yourself you'll lose 20 pounds your first week is probably setting yourself up for failure. If you know you won't be able to do it, you may never start your diet in the first place. If you diet and lose 5 pounds in a week, instead of celebrating, you may feel discouraged that you didn't reach your goal. A realistic goal is vital to successful dieting. If you're not sure what your goal should be, talk to a dietitian.

http://fitnaijaweb..com.ng/2017/04/popular-diet-mistakes-that-affect.html?m=1
Source:

1. Change Your Sleep Position.

Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.
"A body pillow (a full-length pillow that supports your entire body) provides an easy fix.

2. Lose Weight.

Weight loss helps some people but not everyone. "Thin people snore, too," Slaughter says.
If you've gained weight and started snoring and did not snore before you gained weight, weight loss may help. "If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring," Slaughter says.

3. Avoid Alcohol.

Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you'll snore. "Drinking alcohol four to five hours before sleeping makes snoring worse.

4. Practice Good Sleep Hygiene.

Poor sleep habits (also known as poor sleep "hygiene" can have an effect similar to that of drinking alcohol. Working long hours without enough sleep for example, means when you finally hit the sack you're overtired. "You sleep hard and deep, and the muscles become floppier, which creates snoring," Slaughter says.

5. Open Nasal Passages.

If snoring starts in your nose, keeping nasal passages open may help. It allows air to move through slower, Slaughter says. "Imagine a narrow garden hose with water running through. The narrower the hose, the faster the water rushes through."
Your nasal passages work similarly. If your nose is clogged or narrowed due to a cold or other blockage, the fast-moving air is more likely to produce snoring.
A hot shower before you go to bed can help open nasal passages.

6. Change Your Pillows.

Allergens in your bedroom and in your pillow may contribute to snoring. When did you last dust the overhead ceiling fan? Replace your pillows?
Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. Allowing pets to sleep on the bed causes you to breathe in animal dander, another common irritant.
"If you feel fine during the day but obstructed at night, these things may be contributing to your snoring," Slaughter says.


7. Stay Well Hydrated.

Drink plenty of fluids. "Secretions in your nose and soft palate become stickier when you're dehydrated," Slaughter says. "This can create more snoring." According to the Institute of Medicine, healthy women should have about 11 cups of total water (from all drinks and food) a day; men require about 16 cups.
Overall, get enough sleep, sleep on your side, avoid alcohol before bedtime and take a hot shower if nasal passages are clogged, Slaughter says. "These simple practices can make a huge difference in reducing snoring."

For more health and wellness tips visit: www.fitnaijaweb..com

1. Improves your flexibility
Improved flexibility is one of the first and most obvious benefits of yoga. During your first class, you probably won't be able to touch your toes, never mind do a backbend. But if you stick with it, you'll notice a gradual loosening, and eventually, seemingly impossible poses will become possible. You'll also probably notice that aches and pains start to disappear. That's no coincidence. Tight hips can strain the knee joint due to improper alignment of the thigh and shinbones. Tight hamstrings can lead to a flattening of the lumbar spine, which can cause back pain. And inflexibility in muscles and connective tissue, such as fascia and ligaments, can cause poor posture.


2. Builds muscle strength
Strong muscles do more than look good. They also protect us from conditions like arthritis and backpain, and help prevent falls in elderly people. And when you build strength through yoga, you balance it with flexibility. If you just went to the gym and lifted weights, you might build strength at the expense of flexibility.
3. Perfects your posture
Your head is like a bowling ball—big, round, and heavy. When it's balanced directly over an erect spine, it takes much less work for your neck and back muscles to support it. Move it several inches forward, however, and you start to strain those muscles. Hold up that forward-leaning bowling ball for eight or 12 hours a day and it's no wonder you're tired. And fatigue might not be your only problem. Poor pisture can cause back, neck, and other muscle and joint problems. As you slump, your body may compensate by flattening the normal inward curves in your neck and lower back. This can cause pain and degenerative arthritis of the spine.

4. Betters your bone health
It's well documented that weight-bearing exercise strengthens bones and helps ward off osteoporosis. Many postures in yoga require that you lift your own weight. And some, like downward and upward facing-dog help strengthen the arm bones, which are particularly vulnerable to osteoporotic fractures. In an unpublished study conducted at California State University, Los Angeles, yoga practice increased bone density in the vertebrae. Yoga's ability to lower levels of the stress hormone cortisol (see Number 11) may help keep calcium in the bones.

5. Drops your blood pressure
If you've got high blood pressure , you might benefit from yoga. Two studies of people with hypertension, published in the British medical journal The Lancet, compared the effects of savasana (corpse pose) with simply lying on a couch. After three months, Savasana was associated with a 26-point drop in systolic blood pressure (the top number) and a 15-point drop in diastolic blood pressure (the bottom number—and the higher the initial blood pressure, the bigger the drop.
6. Makes you happier
Feeling sad? Sit in Lotus. Better yet, rise up into a backbend or soar royally into King Dancer Pose. While it's not as simple as that, one study found that a consistent yoga practice improved depression and led to a significant increase in serotonin levels and a decrease in the levels of monoamine oxidase (an enzyme that breaks down neurotransmitters) and cortisol. At the University of Wisconsin, Richard Davidson, Ph.D., found that the left prefrontal cortex showed heightened activity in meditators, a finding that has been correlated with greater levels of happiness and better immune function. More dramatic left-sided activation was found in dedicated, long-term practitioners.

7. Helps you focus
An important component of yoga is focusing on the present. Studies have found that regular yoga practice improves coordination, reaction time, memory, and even IQ scores. People who practice Transcendental Meditation demonstrate the ability to solve problems and acquire and recall information better—probably because they're less distracted by their thoughts, which can play over and over like an endless tape loop.

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Meet Chocolako, Nigerian yoga queen and naturalista. The name chocolako was got joining of her birth and childhood nick names. She is a yoga life + style mentor, writer, meditation guide and Yoga Innergy Founder. She currently lives and teach yoga/meditation in Lagos, Nigeria

When asked how her passion for yoga started, she replied "It started with an open mind. In 2005, I unrolled a yoga mat for the very first time. During this 90-minute session, I experienced a range of emotions. “E-motions” are energies in motion. The recognition of these energies and willingness to remain connected to my inner self, breath, heart beats and body encouraged me to continue unrolling my yoga mat to discover more."


Popular for her nicely lean and beautiful body, Choco revealed her favorite foods are fresh juices using fruits and vegetables from local farmers. She also has a pescetarian diet – fish, prawns, vegetables and fruit. Her sugar intake is minimal, mostly fruit based sugar, which her body can digest. She enjoys ice cream and sorbet in manageable doses.

Follow her on
Instagram/Facebook: @Chocolako
Twitter: @Chocolako_

Source: http://fitnaijaweb..com.ng/2017/04/meet-nigeria-yoga-queen.html?m=1

1. La Campagne Tropicana Beach Resort

La Campagne Tropical Beach Resort

Located between green tropical forest, beside freshwater lagoon and amazing sandy beach along the Atlantic Ocean, the La Champagne Tropicana Beach Resort is an exotic spot for a romantic honeymoon in Lagos. The spa is superb, it’s a place where you can just relax with your spouse and sop up the beauty of the scenery. You can spend the day hiking, fishing; listening to sound of the birds, engage in water sports or simply take casual walk along the beach. For a quiet and romantic retreat with spouse, visit La Champagne Tropicana Beach Resort

2. Le Meridien Ibom Golf Resort

Golf playing newlyweds will have most romantic experience at Le Meridien Ibom Golf Resort in Akwa Ibom State. Located in the midst of a flourishing palm forest vegetation, and full of romantic discoveries and adventure, it is a quiet get away for lovebirds on their honeymoon. The chefs serve some of the most delicious meals you can taste in the whole country. Visit: Le Meridien Ibom Golf ResortLemeridienibom

3. Obudu Mountain Resort

Obudu, Calabar

Obudu Mountain Resort, also known as Obudu Cattle Ranch is a perfect paradise for a honeymoon. Newlyweds can engage in outdoor activities like hiking, golfing, horseback riding and bird watching. They will also enjoy the beautiful scenery surrounding the resort as they wake up from the traditional African styled huts or chalets on stilts which serves as the accommodation; during the cool months, warm nights by fire side is so romantic. The cuisine is equally great.

4. Kamp Ikare

Kamp Ikare

Kamp Ikare, is quite a natural wonder, situated in an charming part of well-preserved Nigeria coastline, an attractive panorama of white sand and glittering sea, it is such a wonderland for your honeymoon. The resort has such a natural splendour that the memory of its beautiful landscape is etched in the memory of visitors long after the visit. This is one of the best places to give your spouse a special honeymoon.

5. Zenababs Half Moon Resort

Zenababs1

Zenababs Half Moon Resort located in Ijesha, Osun State is an exotic resort for a luxurious honeymoon. Nestled in beautiful natural surroundings, its tranquil and fully equipped villas make the resort the best place for a romantic honeymoon. Wedding stress starts to melt away as you step into Zenababs. After a beautiful night, you can wake up to magnificent views of the beautiful surrounding while enjoying breakfast in bed. Visit: Zenababs Half Moon Resort

6. Le Meridien Ogeyi Place

Le Meridien Ogeyi PortHarcourt-DeluxeRoomPoloview

Blending luxury with beauty, Le Meridien Ogeyi Place offers honeymooners ritzy yet romantic vibe. An outdoor pool, spa services, tastefully furnished rooms with a touch of African style and fine dining are available at this retreat. The warm hospitality of the staff contributes to the luxury. Located in Port Harcourt, Le Meridien Ogeyi Place is a very serene spot for new couples that want a quiet honeymoon in a serene environment. Visit: Le Meridien Ogeyi Place

7. The Whispering Palms Resort

Whispering Palms 2

Photo Source: Whispering Palms

Whispering Palms resort is renowned for its retreat and beauty. Located in Badagry, the resort is the finest hideaway for honeymooners. Just imagine waking up in the arms of your loved one with cool breeze from the beach caressing your skin and the birds chirping in the background. The scenery of the palms that lined the road, the beauty of the beach front, the sight of the animals in the mini zoo and the artworks all contribute to give you and your spouse a treat of a lifetime.

8. La Manga Luxury Villas

La Manga Ilashe 2

Spending your honeymoon in La Manga Beach Resort is like returning to the garden Eden to hobnob with your new spouse. A picnic under the palm trees will be exciting and refreshing to new couples just as a stroll along the beach while they savour the beautiful scenery. The resort offers honeymooners the best of luxury and romance they can ever imagine. Visit: La Manga Beach Resort

9. MicCom Golf Resort

MicCom Golf Course

For a romantic get away and to be alone with your new spouse, visit MicCom Golf Resort in Osun State. Set in a natural setting, surrounded with lush green vegetation. If you are golf enthusiast you’ll have a most rewarding golfing experience with your spouse and even non-golf playing couple will have a peaceful and a fun-filled honeymoon in this midst of this natural wonder. Visit: MicCom Golf Resort

10. Epe Resort & Spa

Epe Resort Pool

Everyone loves relaxing in a spa when they’ve got the time. Besides, no one has got superfluous time to relax and explore than honeymooners. Epe Resort and Spa is known for the ultimate pleasure and real romantic experience it offers newlyweds. The resort is a relaxing escape with exciting adventures and facilities. Spice things up by indulging in their spa treatments, relaxing by the pool with a glass of wine and having a romantic dinner with your spouse at the in-house restaurant. Visit: Epe Resort and Spa

11. Rojenny Tourist Village

Rojenny Village is a secluded and romantic retreat for honeymooners. The destination offers a lot of exciting attractions, which include sporting and relaxation facilities, joy rides and amusement park. Enjoy a walk round the facilities with your spouse, especially in the evening. Rojenny Village is located on the suburbs of Onitsha town, Anambra State. Visit: Rojenny Tourist Village

12. Eko Tourist Resort

Eko Tourist Beach Resort

Envisage spending your day with your new bride in your arms watching swaying palm trees while the breeze stroke your skin and strolling on white sand beaches. Located on Lagos- Epe Expressway, the Eko Tourist Resort is a picture-perfect honeymoon retreat. The resort offers activities you can enjoy with your new spouse. You won’t believe you are in Lagos when you are at this resort, you’ll feel like you are on a private island, somewhere in Miami. (*winks)

13. Oguta Lake Holiday Complex

OGUTA-MOTEL

Honeymoon vacation is about getting away from it all and one of the best places to escape the wedding stress is Oguta lake Holiday Complex. Located in Imo State, this retreat offers a lot of recreational activities at the lake Including swimming, boat cruising and the beautiful scenery of the confluence of Urashi Rive and Oguta Lake.

14. Abraka River Resort, Abraka

Abraka-Gordons Beach Resort

Abraka River Layout is a perfect location, a romantic getaway for newlyweds who want to stay away from the city and closer to nature. Swimming, boat riding, fishing are a few of the activities couples can indulge in. Taking a walk on the sandy beach and watching Ethiope River flowing rhythmically and slowly, is such a romantic and soul refreshing experience.

15. Ikogosi Warm Spring Resort

Ikogosi Warm Spring Resort

Adventure lovers will feel at home at Ikogosi Warm Spring Resort. Located in Ikogosi in Ekiti State, the resort offers luxury accommodation and lifetime experiences that will make your honeymoon memorable. Explore amazing landscape views of the resort, natural wonders of rock formation and the meeting point of warm and cold springs. Visit: Ikogosi Warm Spring Resort


http://fitnaijaweb..com.ng/2017/04/15-romantic-honeymoon-destinations-in.html?m=1

Hello guys, I'm a fitness instructor based in Lagos. I help people achieve their weightloss goals. If interested, contact me email:fitnaija.ng@gmail.com

Website: http://fitnaijaweb..com.ng/?m=1

Whatsapp: 08076245964

http://fitnaijaweb..com.ng/2017/04/these-amazing-nigerian-body.html?m=1

1. Uzi: Uzi is currently a rapper and a celebrity fitness trainer and motivator who helps Nigerians achieve their fitness goals. He is in charge of the Uzi burnout movement which helps Nigerians achieve their weight loss goals

2. Yemi: Yemi is currently a fashion designer based in Lagos. Her pictures went viral last week when she shared her amazing transformation pictures. During my interview with her she shared how she achieved this in just 7 months. This will be talked about on Wednesday.

3. Chika: Early this month, Chika shared new pictures of herself which caused a lot of reaction on Instagram last week. She shared how she lost almost 60kg in 6 months. She is based in Lagos, and is currently a motivation for plus sized ladies that want to lose some fat.

http://fitnaijaweb..com.ng/2017/04/these-amazing-nigerian-body.html?m=1

Omagago:
Where's Toke

Radio station

Celebrity fitness trainer, wellness coach and master card wellness ambassador Maje Ayida was spotted at Lekki British School, Lagos inspiring kids on their sports day. Maje is known for his public speaking prowess and ability to motivate people.

More

http://fitnaijaweb..com.ng/2017/04/photos-of-maje-ayida-inspiring-young.html?m=1

People often tend to make excuses when it comes to hitting the gym.
Sometimes, we just don’t have that perfect state of mind to go.




We think if only we had access to better gyms with cutting-edge equipment and greater facilities, none of those days would have been avoided.

Agreed, it is difficult to be a regular at the gym and maintain a clean diet, but wait until you hear the story of Kulbila Samuel, the African bodybuilder from a small village in Ghana who lifts in a homemade gym without any air conditioning, supplements and without any proper gym equipment.

Watch your motivation to work out reach a whole new level.
Samuel started working out at the age of 21, and it was his friend, Reginald Okyere Mintah, who took him to the gym on September 15th, 2011.

Samuel says he is still very grateful to that guy for showing him the path of fitness, which changed his life completely.
In fact, after working out for the first day, Samuel got cramps and decided not to hit the gym again, but Reginald motivated him to come to the gym again the very next day.




So now the question comes down to how Samuel attained such an impressive physique with no supplements at all.
He says all he focuses on is his food, and this may be a shock, but Samuel doesn’t even follow ‘If It Fits Your Macros(IIFYM)’ and still has only 10% body fat percentage.
We’re sure you would be interested in his diet, so read on to find out what he eats on a near-daily basis.
For his first meal, he has ”hausa koko” and “koosay” (millet porridge and beans balls). Coming to meal number two, it includes six egg whites, two bananas and slightly cooked oats.
His third meal consists of rice, yam, plantain or “eba,” and his cocoyam leaves sauce with smoked fish such as tuna, catfish, salmon and more avocados.

For his fourth meal, he just changes the cocoyam sauce and replaces it with tomato stew, two whole boiled eggs and green beans with respect to his meal number three.

This was just the start.

When it comes to cardio, Kulbila is not much different than us and is afraid that cardio might make him lose his gains, so he keeps it to a minimum, two days a week to be precise, and it mostly involves jogging and jumping rope. In fact, when he wants to burn fat, he starts working out two times a day.

http://fitnaijaweb..com.ng/2017/04/see-how-this-ghanaian-beast-bulked-up.html?m=1

Do you warm up before your workout? For most athletes, a gradual warm up has very real benefits and can help prepare the body for more intense exercise.

In fact, the more intense your exercise, event or training routine is, the more important a proper warm up becomes.
Warming up is much more important than you probably realize. It’s not just to prevent injuries; warming up will help you to:
1 lubricate your joints
2 increase blood flow to your muscles
3 loosen your muscles, joints and connective tissues, making them less susceptible to injury
4 improve the elasticity of your muscles, enabling them to work harder, more efficiently and for longer before they fatigue
5 allow nerve impulses to be transmitted faster
6 boost your arousal and motivation
7 increase your mental alertness and awareness
9 prepare mentally for your workout
8 rehearse proper form and technique

source: www.jajafitnessworld.

Just when I almost had hope in Nigeria. Sad!

saxwizard:
that 18 na lie my broda if u hv some overly parasitic friends u go understand

lol

Obesity
Definition: Obesity, as defined by the Institute of Medicine, is “an important chronic degenerative disease that debilitates individuals and kills prematurely.” It continues to contribute to hundreds of thousands of deaths in the World every year.

Below are a 18 signs to know if you’re overweight. If you are experiencing 2 or more, then you should start to workout.

1. You have cravings and desires for certain sugar filled foods.
Craving sugar-filled desserts or sweet candies is tightly related to overweight.
2. You have cut down on social contacts and activities.
Weight gain often interferes with social activities such as dating and making new friends.
3. You have a “Spare Tire” around your mid-section.
A “spare tire” or a beer gut is a telltale sign that you are overweight.
4. Every-day activities leave you breathless?
If you get breathless when you walk a short distance, or up a short flight of stairs, then it’s a sign that your cardiovascular system is under stress. Your heart need to supply the body with enough oxygen to endure the task at hand. If it can’t, you’re forcing your heart to work harder and that’s not a good thing. When you find many simple tasks or activities difficult, it might be a sign that you are overweight.
5. Your old clothes too small or very tight?
If your old clothes doesn’t fit like they used to that’s a very obvious sign that you should think about losing weight. It’s normal for some individuals to gain weight or to have their weight fluctuate, but its way better starting your weight-loss journey with a few pounds overweight than a few hundred pounds. Small weight gains usually lead to big weight gains, which in turn can have a very negative impact on your overall health.

6. Are your activity levels dropping?
Are you as active as you once were? I’m not talking about your teenage activity levels, but if you stopped your Saturday soccer with the guys, or the bike tour on Sundays, then don’t blame your age for this. It is a clear indicator of something else, usually weight gain and overweight.
7. Your medical status has changed.
Did your doctor tell you that your blood pressure is high, that you have a raised blood sugar level or that your hemoglobin level is not good? This is your body’s way to alert you that it’s time to lose weight.
8. Did someone tell you that you have gained weight?
This is something people usually don’t tell unless they are genuinely worried about your health. It’s also something we don’t really want to hear. But if someone tells us we should take it to heart and think about doing something about it.
9. You need to sit down to take your shoes off?
This doesn’t really point to the fact that you are overweight. You might have back problems or bad balance. But if you find it difficult removing your shoes even when sitting down, because of an over-sized belly, then it’s time to lose weight.
10. You have unusual fat accumulations on your body?
Besides the abdominal area there are other places on the body that are hot spots for fat accumulation.
* Do you have excessive fat around the neck?
* Do you have excessive fat in abdominal area, hips, thighs, upper arms, and shoulders?
* Do you have triangular fatty bulges in front of armpits when arms are placed against the body?
* Do you have stretch marks over hips, breasts, shoulders, thighs, abdomen or buttocks?
* Do you have a fat pad on the inside of your knees?
* Do you have a skin fold over the pubic area?
* Do you have excess skin on both sides of your chest?
* Do you have excessive fat accumulation on your breasts (men)?
If you find yourself answering yes to more than a few of these questions you probably are overweight.
11. You have sore feet.
One of the first signs that you are overweight is sore feet. Since your feet carry all the weight of your body, the more overweight you are, and the more your feet will hurt.
12. You have pains in your knees?
Another clear sign that you are overweight is knee pains. The heavier you are, the more your knees and joints will suffer, and the longer time you stay overweight the more they will hurt. If you have are dealing with aching knees your weight might be the problem.
13. Are you suffering from back pain?
There are many reasons for back pain, but obese people in general often finds themselves with pains in their lower backs. So if you always have had a healthy back, but recently started to feel pains in your back, especially after standing a lot, then it might be an indication that you have gained weight.
14 Are you depressed?
Overweight people and even people that think that they are overweight when they aren’t often suffer from depression. Excessive weight gain can reflect itself in unwillingness to leave the house, meet other people and in the end lead to depression. Of course there are million other reasons for depression, and if you are depressed you should talk to a doctor about it first and not try to solve it only with a new diet.
15. Are you having difficulties performing common tasks?
Do you get tired by just standing, or having problem with simple physical movements, like getting in and out of your bathtub? Maybe the reason is your weight gain?
16. Are you experiencing heartburn or irregular heartbeats?
The underlying reason for cardiovascular diseases is usually faulty diets. If your heart complains you need to contact your doctor immediately!
17. Do you have skin folds with rashes?
Skin folds often point to overweight and obesity. They are also very receptive for rashes, since the skin can’t “breath” properly.
18. Are you sometimes eating in secret?
Are you sometimes too embarrassed to eat what you are eating in front of someone else? Eating in secret is a warning sign that you have some kind of eating disorder.
You can also check your Body mass index (bmi) if it’s above 25.0 then you should work.
Click the link below to check your bmi.
http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmi-m.htm


Source: www.jajafitnessworld.

Some of us actually do

obviously not suicide, the gun is in her right hand, if she shot herself, the blood stain would not be on the right side of the wall. The murderer made it look like suicide. smart!

speechless