Friday discount offer; Subscribe to the 12weeks Fit and Curvy Woman training program at a discount of…

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The Fit and Curvy Woman Training Program as the name implies is designed to help women get a curvy and fit body through a program that includes a workout plan, meal plan, tips and tricks, and instructions on how to effectively go through the program and come out with remarkable results. Click here for more details.

Enjoy 20% discount today when you subscribe to the supervised package of the Fit and Curvy Woman training program and when a group of two (you and one of your contacts) jointly subscribe to the unsupervised package of the Fit and curvy Woman training program. see illustrations below;
* supervised package; N15,000 – N12,000
* unsupervised package – group of 2; N10,000 – N8,000

For more details on the Fit and Curvy Woman training program, Click here

*** This Offer is only valid for today Friday 06/09/2013…

Regards

Allthingsfitnez.

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You are advised to see a doctor before you make any significant change to your diet and workout.

If you have enjoyed/benefited from this article please follow this blog for updates on new articles. Also follow us on facebook and twitter (icons are on the sidebar) for daily fitness tips, updates and new offers. please consider sharing this article to help others gain the knowledge you have just gained.

For personal training, customized workout, diet and supplement plans Click here or contact us at allthingsfitnez@gmail.com, +2348037190738, BB pin:2AC12298

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EXERCISE OF THE WEEK: Push up.

push up A   push up B

Lie on the floor face down and place your hands about 24 inches apart while holding your torso (upper body) up at arm’s length. Next, lower yourself downward until your chest almost touches the floor as you inhale. Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Caution: make sure your body is straight through out the movement (your butts should be in line with your body). Make sure the only parts of your body in contact with the floor are your palms and toes.

Targeted muscles:

Primary muscle; Chest.

Secondary muscles; Triceps, shoulder, back.

Equipments used: Body

Note: there are other variations of this exercise such as the close grip push up, wide grip push up, inclined and declined push up, and so on. In the case of the close grip push up the triceps become the primary muscles and the chest becomes one of the secondary muscles.

Photo credit;
Bodybuilding.com

 

Regards

Allthingsfitnez.

………………………………………………….

You are advised to see a doctor before you make any significant change to your diet and workout.

If you have enjoyed/benefited from this article please follow this blog for updates on new articles. Also follow us on facebook and twitter (icons are on the sidebar) for daily fitness tips, updates and new offers. please consider sharing this article to help others gain the knowledge you have just gained.

For personal training, customized workout, diet and supplement plans Click here or contact us at allthingsfitnez@gmail.com, +2348037190738, BB pin:28FA6D22

EXERCISE OF THE WEEK: Barbell Full Squat.

64_1   64_2

To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position.

Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are on your calves. Then begin to raise the bar by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position. Repeat for the recommended amount of repetitions.

Caution: keep your heels on the floor throughout the movement. This exercise is best performed inside a squat rack for safety purposes.

Targeted muscles:

primary muscle; Quadriceps (thigh)

Secondary Muscles; Hamstrings, core, calves & glutes.

Equipments used: Barbell.

Note: This exercise is not just for building bigger legs but also building bigger curves (bigger hips/butts) in women. Women should include this exercise in their workout routine to build bigger/firmer, hips & butts.

References:

Bodybuilding.com

Regards

Allthingsfitnez.

………………………………………………….

you are advised to see a doctor before you make any significant change to your diet and workout.

If you have enjoyed/benefited from this article please follow this blog for updates on new articles. Also follow us on facebook and twitter (icons are on the sidebar) for daily fitness tips, updates and new offers. please consider sharing this article to help others gain the knowledge you have just gained.

For personal training, customized workout, diet and supplement plans Click here or contact us at allthingsfitnez@gmail.com, +2348037190738, BB pin:28FA6D22

ATF UPDATE: Valentine discount offer closing date extended

Due to several demands that we should extend the time of the valentine discount offer till end of the month when salaries would be paid, we have decided to oblige and as such we have extended this offer to the end of this month (28th).

Regards

Allthingsfitnez.

………………………………………………….

you are advised to see a doctor before you make any significant change to your diet and workout.

If you have enjoyed/benefited from this article please follow this blog for updates on new articles. Also follow us on facebook and twitter (icons are on the sidebar) for daily fitness tips, updates and new offers. please consider sharing this article to help others gain the knowledge you have just gained.

For personal training, customized workout, diet and supplement plans Click here or contact us at allthingsfitnez@gmail.com, +2348164297612, BB pin:3245428e

GOLDIE HARVEY DIED A SAVIOUR; can regular exercise prevent Pulmonary Embolism? Find out!

Goldie Harvey

NOTE: This article is lengthy but we encourage you to read it because PULMONARY EMBOLISM is very deadly and the info here might be the reason you don’t get to die from it in future.

We start by saying that we are deeply hurt by the demise of this young and promising lady, GOLDIE HARVEY. May her gentle soul, rest in perfect peace. Apart from her prowess as a singer, we regarded her as one of the very few Nigerian celebrities that take care of their bodies. This is because we have seen pictures of her (just like the one above) that suggest that she either works-out and/or she eats healthy meals. This is to say that this article is not geared at saying that Goldie was not fit but to let u know that whether Goldie truly died of Pulmonary Embolism (PE) (caused by DVT) or not, Pulmonary Embolism could be prevented in several ways, most of all; regular exercise. Although a lot of news blogs have said that there was a press release by some doctors at Reddington hospital saying that the cause of her death is Pulmonary Embolism, we cannot run into conclusions because so far, we’ve not come across any report of an autopsy.

Having a great body because you used to exercise, watch your diet or have good genes, is no reason for you to stop exercising. A lot of people think that one should only exercise when one wants to improve one’s physical appearance. If you are one of those people we are pretty sure that by the time you are done with this article you will realize that regular exercise is the only way to truly stay healthy and not just look externally fit. As long as you are alive you have to continue exercising if you really want to live a healthy life that is free from health problems that are hard to detect like, PE and DVT.

It is with a deep sense of responsibility that we at Allthingsfitnez Services, a personal fitness training company, based in Lagos, Nigeria, are posting this article, through our CEO, Kaycee Nma, to enlighten everyone on the dangers of Pulmonary Embolism/DVT. We hope that through this enlightenment, Goldie’s death would be a life-saver, as it would have afforded a greater number of people the opportunity to take measures to avert/escape death.

You are probably wondering; what is Pulmonary Embolism? According to medic8.com; “Pulmonary embolism, sometimes referred to as pulmonary thromboembolism (PTE), happens when a blood clot blocks the supply of blood to the lungs… In the majority, pulmonary embolism is a side-effect of deep vein thrombosis (commonly referred to as DVT)”. A DVT (deep vein thrombosis) is a blood clot that forms in the legs or sometimes other parts of the body and can travel to the lungs or brain with potentially life-threatening consequences, says LIVESTRONG.COM. Pulmonary embolism often happens to people who do not exercise regularly especially those that travel long distances.

In this article, we will let you in on the causes of DVT (the cause of Pulmonary Embolism) and steps to take in other to prevent it from happening to you. We will also provide you with links to web pages that contain more details like, the symptoms of DVT and how to prevent it.

Causes of DVT:

  • Obesity and a sedentary lifestyle.
  • chemotherapy treatment,
  • taking birth control pills,
  • smoking,
  • varicose veins,
  • dehydration,
  • pregnancy
  • Major surgery,(especially if it is conducted on a foot or leg).

Ways to prevent Pulmonary Embolism by avoiding the development of DVT:

First on the list is REGULAR EXERCISE. Now, this is not to say that Goldie did not exercise. In fact from the info we got from a source who claims to have been close to her, she has a gym at home and she works-out. So, obviously she exercises but, what we do not know is if she was exercising regularly towards the period of her demise. December/January was a busy period for those in the music industry especially the likes of Goldie because they had a lot of shows lined up back-to-back. In such situations it’s hard for them to follow a regular exercise routine.

Those of them, like Goldie, who frequently fly long distances, are highly prone to DVT. To prevent DVT via exercise, we advise that you follow a regular workout routine that involves the legs, whether you are on a journey or not. If you often travel long distances; when on a plane, exercise your legs or walk the aisle every hour; if on a road trip, stop to exercise your legs every 1-2hours, to keep blood flowing normally through your veins; so there is no opportunity for a blood-clot.

Below are excerpts from reputable websites that support the relevance of regular exercise in preventing DVT/PE.

EXCERPTS

Exercise can help prevent blood clots from forming and traveling to the lungs in several ways. For one, obesity is a risk factor for deep vein thrombosis………. Exercising regularly to reach a healthy weight can therefore reduce this risk factor. Being sedentary for long periods of time can also cause a blood clot, so it is important to get at least some physical activity even when recovering from surgery and during long plane or car trips. Additionally, exercise hastens recovery from a pulmonary embolism by increasing circulation, reducing swelling, and restoring lung function.

Read more: http://www.livestrong.com/article/396298-can-exercise-cause-blood-clots-in-the-lungs/#ixzz2L0lsnlZ1

Although not all DVTs result in pulmonary embolisms, if you take certain measures to prevent a DVT, you can also reduce your risk of pulmonary embolism. One of these preventative measures is exercising; especially while traveling and or recovering from a surgery or injury. During travel, according to ClotCare.com, it is a good idea to exercise the legs at least once every hour. For example, if you’re on a plane or train, you can walk and stretch in the aisle every so often. During long periods of bed rest, it is also important to exercise the legs once an hour. If you’re partially immobilized, using non-immobilized muscles in the lower extremity can help prevent DVT.

Read more;     http://www.livestrong.com/article/396298-can-exercise-cause-blood-clots-in-the-lungs/#ixzz2L0nAtCh2

Although pulmonary embolism is scary enough in itself, it’s also a common cause of heart disease. So what’s a good way to avoid all that? Movement. Some studies have shown that exercise can help prevent blood clots from forming. And reducing the amount of time each day that you spend totally inactive will help, too. The less you sit, the more you’ll improve blood circulation

Read more;    http://www.sharecare.com/question/what-ways-prevent-pulmonary-embolism

The first step to prevent pulmonary embolism is to avoid deep vein thrombosis by following these steps:

  • Exercise on a regular basis; if you are sat down for a prolonged period of time exercise your legs and move them around on a regular basis. If you are flying get up and have a walk……….. exercising your legs while in your seat.
  • Get up and try to move about as soon as possible after surgery. If you are ill and spending prolonged periods of time in bed, even if you just have a short walk or stretch your legs, this will help to reduce the risk of DVT.

Read more;    http://www.medic8.com/blood-disorders/pulmonary-embolism.htm

In conclusion, apart from DVT/PE, there are a lot of other deadly diseases that can befall a person who does not exercise regularly. You are advised to follow a daily workout regimen and make sure you do less sitting and more of moving about. On a lighter note, a “busy-body” is a healthier body…lol.

We know this is a time of mourning and sadness because of Goldie’s death but from a positive point of view she didn’t die in vain. Her demise has brought to light this deadly disease and as a result, has saved the lives of many. Goldie Harvey died a saviour!

you are advised to see a doctor before you make any significant change to your diet and workout.

If you have enjoyed/benefited from this article please follow this blog for updates on new articles. Also follow us on facebook and twitter (icons are on the sidebar) for daily fitness tips, updates and new offers. please consider sharing this article to help others gain the knowledge you have just gained.

For personal training, customized workout, diet and supplement plans Click here or contact us at allthingsfitnez@gmail.com, +2348164297612, BB pin:3245428e

Regards
Kaycee Nma
Celebrity trainer
CEO Allthingsfitnez.

NEWS: Allthingsfitnez gets its first celebrity client – Tiwa Savage

For a while now ALLTHINGSFITNEZ has fantasied about training celebrities, reason being that we know celebrities are role models and people look up to them and we know that if we can get a couple of celebrities into shape and help them stay fit and healthy, it will rub of on their fans and Nigerians in general. We feel that this will greatly help to achieve our soul mission which is to make “fitness and health” a household phrase in Nigeria and all over Africa. We want to teach Africans, begining with Nigerians, how to live a fit and healthy lifestyle and there is no better way to achieve this but to use our role models to show us the benefits of living a fit and healthy lifestyle.

Without much ado it is our pleasure to disclose the identity of our first celebrity client; Miss Tiwa Savage (song writer, first African female PEPSI ambassador, artiste under 323/mavin records). When we thought of going into celebrity training “Tiwa” was the first to come to mind because of her beauty, achievements and large fan base in and out of Nigeria. So far she is responding well to the training and we hope that in a few months by God’s Grace she would be a perfect example of what it means to live a fit and healthy lifestyle. She already looks good but no matter how good a person looks he/she can always look better and that’s what we at ALLTHINGSFITNEZ are about, we are here to help you look better and live healthier. As our motor goes “Remodeling Your Body Is Our Goal!”

Special thanks to Mrs. Veronica – CEO vane-styles and Mr. Tuneji Balogun – CEO 323 entertainment for making Miss Tiwa’s training a reality;
*Veronica CEO Vane-styles (celebrity fashion stylist, luxury shopper, image consultant, personal stylist)

Contact;
twitter- @Veronicastylist,
site- http://veronicaebiestylist.blogspot.com

*Tuneji Balogun CEO 323 entertainment (D’prince and Tiwa savage’s manager)

contact;
twitter- @TeeBillz323
email- 323musicent@gmail.com

Stay fit…..

you are advised to see a doctor before you make any significant changes to your diet and workout.

If you have enjoyed this article please follow this blog for updates on new articles. Also follow me on facebook and twitter (icons are on the sidebar) for daily fitness tips, updates and new offers. please also consider sharing this article to help others gain the knowledge you have just gained.

For personal training, customized workout, diet and supplement plans; send a mail to us at allthingsfitnez@yahoo.com or call +2348164297612 or ping BB pin:3245428e

Regards
kaycee
Mr Body Perfect 2011

Post independence day workout; burn as many calories as possible as we celebrate Nigeria at 52

For my foreign readers who don’t know that today is Nigeria’s independence day, well it is and yeah we are 52 years free from oppression. Lol. That said, during every celebration we tend to eat and drink more which means more calories and more fat. A post celebration workout is always the best way of getting rid of those extra calories added during the course of the day/celebration period. Whether you have a workout routine you use or not, a post celebration workout is essential. Even if you have a workout plan for tomorrow, adding a post celebration workout to your workout plan for tomorrow balances things out, in that whatever workout routine you have for tomorrow wasn’t designed with the independence day celebration in mind. If your workout routine is designed to help you burn 500calories tomorrow, well I’m telling you, you will need to burn a lot more because of the extras you ate today and that’s why you need to add this post independence day workout to what ever workout routine you already have in place for tomorrow. Now you might be asking yourself wouldn’t it be too much work for me? Experts say I shouldn’t spend more than an hour on any workout, my workout routine for tomorrow takes an hour, so how will I be able to add this post independence workout to it? Well the answer is, you can split your workout into two sessions; morning and evening. You can do your workout routine for tomorrow in the morning and do the post independence day workout in the evening or vise versa. Without wasting any more time let’s get down to business.

What is this post independence day workout “sef”? The post independence day workout is a 52mins workout routine designed to help you burn as many calories as possible. This workout depends on what exercise you are comfortable with or what equipments you have access to. These are a few workout options for you;

Jog; if you prefer jogging, jog for 52mins. Alternatively you can jog for 5mins and walk for 2mins. Do this until you hit 52mins.

Skip; if you like skipping/jumping rope, skip 52 as many times as possible. Preferably 10 times. Do this for 52mins.

Bodyweight; if you are a bodybuilder or you just like working weightlifting, well here is a good one for you; pushups 12reps, lunges 10reps, squats 10reps, situps 20reps, making 52reps to complete 1set. Do this 52reps for as many sets as possible, for a period of 52mins. It doesn’t matter if u do 5reps of pushups instead of 12reps and make up by doing 27reps of Situps instead of 20reps, all that matters is that when you finish doing the pushups, situps, lunges and squats for each set the total is 52reps. Each exercise in this workout should be done as fast as possible, there should be no rest between exercises, only between sets if necessary.

Stationary bicycle; ride the bicycle at a medium pace for 5mins then ride it as fast as possible for 2mins, do this till you hit 52mins. An alternative to this could be riding the bicycle at a medium/comfortable pace for 52mins.

These are just a few ways you can customize your post independence day workout to suit your training level and shed off some of those extra calories you have added today. Pick one of the above workouts or customize yours to suit your preference.

Note: the post independence day workout must be done for 52mins. If you can’t do 52mins at once then split your post independence day workout into 2 sessions; morning and evening or tomorrow and the day after tomorrow.

HAPPY INDEPENDENCE DAY NIGERIA!!!

you are advised to see a doctor before you make any significant changes to your diet and workout.

If you have enjoyed this article please follow this blog for updates on new articles. Also follow me on facebook and twitter (icons are on the sidebar) for daily fitness tips, updates and new offers. please also consider sharing this article to help others gain the knowledge you have just gained.

For personal training, customized workout, diet and supplement plans; send a mail to us at allthingsfitnez@yahoo.com or call +2348164297612 or ping BB pin:3245428e

Regards
kaycee
Mr Body Perfect 2011