Happy New Year to all my readers out there! Like me, I hope you
have set new fitness goals for yourself this year! But if you haven’t,
don’t worry I gatchu! To help you guys stay fit and hot for all the
weddings coming up in 2016, we teamed up with Wedding blogger & planner, Wura of Manolaluxe and Ade Owolabi of The Virtuous Style to bring you all a step by step guide on how to work out, the basics.
The shoot was shot by the one and only, Akintayotimi. This is our 1st photoshoot collaboration and I hope you all enjoy it and find the information helpful.
Whether you’re getting married in 2016 or you have a number of weddings to attend or you just need tips on getting fit, this article is for you. As the bride you want to slide into that gorgeous mermaid dress without needing a waist trainer to accentuate your curves, and as the groom you want to look super sharp in your suit, with your guns popping out, right? If yes, then look no further.
There are many benefits of having a competitive workout partner. Working out with your friend, boyfriend, girlfriend, fiancé, husband or wife is not just more fun but is proven to be the motivation that pushes you to train harder, regularly. Here are some tips to get you wedding day ready! Below is a workout circuit that combines strength training and cardio.
Here are some photos from our recently concluded photo shoot, we hope you enjoy them and they motivate you to lace up your sneakers and break a sweat! For instructions on how to properly do each exercise, keep reading.
Whether on a treadmill or outside, running is a great way to get your heart rate up, burn calories and tone up your leg muscles. It’s also a great time to discuss your day, plans and to bond with your significant other or workout buddy while pushing each other to keep going. Other great forms of cardiovascular exercise include cycling, swimming, high intensity interval training, and circuit training e.t.c.
Action:
Jump Rope
Benefits:
If you invest in just one exercise tool, it should be a jump rope. Not only is it easy to carry around, it is also relatively inexpensive and easy to use. Use it for weight-loss, to tone up your muscles (total body) or to increase cardiovascular fitness.
Action:
Kickboxing
Benefits:
Punch & kick (Kickboxing) is a form of exercise that has stood the test of time. As a fitness activity, its major benefits are improved cardiovascular health, total body strength and endurance, speed, agility, and foot-hand-eye coordination. Many professional athletes and fitness trainers recognize the benefits of kickboxing and now include this form of exercise in their workout routines.
Action:
Planks
Benefits:
Planking is a great exercise that can be done anywhere and at any time. It helps to tone your core muscles, improves flexibility, balance and posture.
Action:
Bridge
Benefits:
If yoga and pilates practice are part of your exercise regime, then you have probably done this exercise even if you did not know the name. It’s great for your butt, back and hips by building muscle and flexibility.
Action:
Squats
Benefits:
Squatting is a great compound, full body exercise that engages your back, shoulders, core, glutes and legs. It’s an exercise that everyone should do, with or without weights as it helps to build muscle, increase strength and burn fat. Do you even squat?
Action:
Kneeling Single Leg Kick back
Benefits:
This exercise is great for toning your glutes and strengthening your hamstrings. Do this exercise before your squats, especially if you do bodyweight squats…thank me later.
Action:
Crunches
Benefits:
With proper form, crunches are a great way to burn calories and tone the abdominal muscles. According to many fitness professionals, the stability ball crunch, vertical leg crunch and long arm crunch are the most effective crunch variations.
Action:
Lunges
Benefits:
Lunges are one of the best lower body exercises that effectively works out your glutes, hamstrings, quadriceps, and calf muscles. Core strength and hip flexibility are added benefits of doing lunges, as always with proper form.
Action:
**Repeat each exercise for 4 sets except for the run.
NOTE:
We advice that before each training session, you do a good dynamic stretch and then a static stretch afterwards. This will help to avoid injury and to increase flexibility while performing each exercise. Look out on www.fitnigeria360.com for articles on stretching; how and when to.
*More photos & Meet the team below*
MEET THE TEAM
Planner & Director: Wura Manola, Manola Luxe
Author and Male Model: Obi, FitNigeria
Female Model: Ade Owolabi, The Virtuous Style
Photographer: Akintayotimi
Wura Manola is an International Wedding & Events Planner/Wedding blogger based in London, UK. She uses her blog www.manolaluxe.com to inspire and educate couples about wedding planning. She has planned and coordinated more than a dozen weddings and events in London and has worked with the most renowned wedding vendors in Nigeria and the UK. She set up her own Events Management company, Manola Luxe offering world class unique event planning services. Manola Luxe delivers Style, Elegance and Professionalism with every event they are involved in.
Obinna Udora, Founder of FitNigeria™
Obinna Udora, the brains (or muscles) behind the FitNigeria™ brand is a fitness motivator, entrepreneur and trainer. He is New York, USA trained and is currently based in Lagos, Nigeria. To learn more about the brand, visit www.fitnigeria360.com and follow on social media: @fitnigeria.
The shoot was shot by the one and only, Akintayotimi. This is our 1st photoshoot collaboration and I hope you all enjoy it and find the information helpful.
Whether you’re getting married in 2016 or you have a number of weddings to attend or you just need tips on getting fit, this article is for you. As the bride you want to slide into that gorgeous mermaid dress without needing a waist trainer to accentuate your curves, and as the groom you want to look super sharp in your suit, with your guns popping out, right? If yes, then look no further.
There are many benefits of having a competitive workout partner. Working out with your friend, boyfriend, girlfriend, fiancé, husband or wife is not just more fun but is proven to be the motivation that pushes you to train harder, regularly. Here are some tips to get you wedding day ready! Below is a workout circuit that combines strength training and cardio.
Here are some photos from our recently concluded photo shoot, we hope you enjoy them and they motivate you to lace up your sneakers and break a sweat! For instructions on how to properly do each exercise, keep reading.
Jog/Run
Benefits:Whether on a treadmill or outside, running is a great way to get your heart rate up, burn calories and tone up your leg muscles. It’s also a great time to discuss your day, plans and to bond with your significant other or workout buddy while pushing each other to keep going. Other great forms of cardiovascular exercise include cycling, swimming, high intensity interval training, and circuit training e.t.c.
Action:
- Start slowly and pick a distance to cover, to and from your starting point
- Gradually increase the distance run every 3 to 7 days, say by 0.5km
- *Note that proper running form and gear help to improve speed, distance covered and to prevent injury
Jump Rope
If you invest in just one exercise tool, it should be a jump rope. Not only is it easy to carry around, it is also relatively inexpensive and easy to use. Use it for weight-loss, to tone up your muscles (total body) or to increase cardiovascular fitness.
Action:
- When you jump, keep your arms relaxed and slightly bent, and keep your upper-body movements to a minimum. Your feet should barely clear the floor, and you should bend your knees just slightly.
- Instead of turning your arms in big circles, simply let your wrists swivel slightly. (This is especially important when using a heavy rope; otherwise, you’re in for sore shoulders.)
- Start with a few short sets — about 30 jumps for a light rope, 5 to 10 turns for a heavy rope. Rest by marching in place between sets.
- Gradually increase the number of sets and jumps per set while decreasing the time you spend marching. Eventually, you’ll be able to jump 10 minutes or more continuously (probably less with a heavy rope).
Kickboxing
Punch & kick (Kickboxing) is a form of exercise that has stood the test of time. As a fitness activity, its major benefits are improved cardiovascular health, total body strength and endurance, speed, agility, and foot-hand-eye coordination. Many professional athletes and fitness trainers recognize the benefits of kickboxing and now include this form of exercise in their workout routines.
Action:
- Clench your fists and your keep your head and chin slightly angled downwards
- With a swift motion, twist and throw your rear arm forward (exhaling through your mouth) towards a punching bag, pad or air
- Repeat with the other arm
- *To add difficulty, add a kick after two punches
Planks
Planking is a great exercise that can be done anywhere and at any time. It helps to tone your core muscles, improves flexibility, balance and posture.
Action:
- Start in a proper push up position engaging your core by sucking in your belly button and keeping your body straight from shoulders to feet. One variation of planks requires you to maintain this position till failure
- In the second variation, bend your elbows and let you weight rest on your forearms, keeping your body straight from shoulders to ankles and core engaged, maintaining this position till failure (which means till you cannot continue to hold the pose with proper form)
Bridge
If yoga and pilates practice are part of your exercise regime, then you have probably done this exercise even if you did not know the name. It’s great for your butt, back and hips by building muscle and flexibility.
Action:
- Laying on your back, flat against the floor, place your hands by your sides and bend your knees, keeping your feet flat against the floor, about shoulder width apart
- Lift your hips off the floor, pushing mostly through your heels, keeping your back straight and glutes squeezed and core tight and breathe out through your mouth
- Slowly return to the starting position, taking breathes in
Squats
Squatting is a great compound, full body exercise that engages your back, shoulders, core, glutes and legs. It’s an exercise that everyone should do, with or without weights as it helps to build muscle, increase strength and burn fat. Do you even squat?
Action:
- Stand with your feet a slightly wider than shoulder-width apart
- Extend yours arms in front to help maintain balance and slowly bring your hips backward and downward (almost like sitting on an imaginary chair) parallel to the ground
- As your butt begins to stick out, keep your chest, shoulders and back straight and your eyes focused straight ahead on a spot
- Remember to always keep your core engaged, explode back up to standing, driving through heels and pelvic thrust slightly, squeezing the glutes for full muscle engagement
Kneeling Single Leg Kick back
This exercise is great for toning your glutes and strengthening your hamstrings. Do this exercise before your squats, especially if you do bodyweight squats…thank me later.
Action:
- Start in plank position, and place one knee on the ground while keeping the second leg straight behind.
- Raise the rear leg, squeezing the glutes to activate the muscles.
Crunches
With proper form, crunches are a great way to burn calories and tone the abdominal muscles. According to many fitness professionals, the stability ball crunch, vertical leg crunch and long arm crunch are the most effective crunch variations.
Action:
- Laying flat on your back, hold your elbows out to the sides with your fingers at the back of your head.
- Tilt your chin inwards towards your chest leaving a slight gap.
- Your feet should be placed flat on the ground and held down by your workout partner.
- Curl up keeping your head, neck, and back inline and avoiding curving your back. Pause at the top for about 2 seconds and slowly return to the starting position.
Lunges
Lunges are one of the best lower body exercises that effectively works out your glutes, hamstrings, quadriceps, and calf muscles. Core strength and hip flexibility are added benefits of doing lunges, as always with proper form.
Action:
- With your upper body straight, relax and bring your shoulders back keep your eyes focused straight forward
- Keeping your core engaged, step forward with one leg, lowering your hips until both knees are bent and your quads are in tension at about a 90-degree angle for about 2 seconds
- Gradually return to standing position for about 1 second and repeat the motion with the opposite leg
**Repeat each exercise for 4 sets except for the run.
NOTE:
We advice that before each training session, you do a good dynamic stretch and then a static stretch afterwards. This will help to avoid injury and to increase flexibility while performing each exercise. Look out on www.fitnigeria360.com for articles on stretching; how and when to.
*More photos & Meet the team below*
MEET THE TEAM
Planner & Director: Wura Manola, Manola Luxe
Author and Male Model: Obi, FitNigeria
Female Model: Ade Owolabi, The Virtuous Style
Photographer: Akintayotimi
Wura Manola, Founder & Creative Director of Manola Luxe
Wura Manola is an International Wedding & Events Planner/Wedding blogger based in London, UK. She uses her blog www.manolaluxe.com to inspire and educate couples about wedding planning. She has planned and coordinated more than a dozen weddings and events in London and has worked with the most renowned wedding vendors in Nigeria and the UK. She set up her own Events Management company, Manola Luxe offering world class unique event planning services. Manola Luxe delivers Style, Elegance and Professionalism with every event they are involved in.
Obinna Udora, Founder of FitNigeria™
Obinna Udora, the brains (or muscles) behind the FitNigeria™ brand is a fitness motivator, entrepreneur and trainer. He is New York, USA trained and is currently based in Lagos, Nigeria. To learn more about the brand, visit www.fitnigeria360.com and follow on social media: @fitnigeria.
Ade Owolabi, Fashion blogger/Stylist, The Virtuous Style
More than just your average personal style blog, The Virtuous Style is a bold reinterpretation of reality through the lens of fashion by Ade Owolabi.
Arguably the fashion world’s best kept secret, Ade is what many would
call a natural style connoisseur. For Ade, fashion is equally about
style; about defining an identity through your attire, and about having a
unique presence in a world plagued by conformity. In addition, Ade is
a devout follower of Christ and all her outfits are divinely
inspired. For this reason, beyond serving as a medium for expressing her
love for fashion and an attempt to offer a fresh perspective to today’s
sartorial conversation, The Virtuous Style serves as an opportunity for
Ade to uplift the name of God.
Tayo Akinmulero, Founder & Principal Photographer, Akintayotimi
Akintayotimi is a renowned International
Photographer mostly specializing in weddings. He has taken the Nigerian
wedding scene by a storm with his unique style and breath taking shots,
it is no wonder he is flown all over the world to capture couples on
their big days. For Tayo, photography is more than the money it brings,
he takes genuine pleasure in what he does: capturing moments that will
last forever.
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