What’s Your Word for 2017 ?

Hopefully you will be able to tell me after reading this blog post 🙂 For around five years now, I’ve been brainstorming words that thematically represent what I want to accomplish for each year. It has been such an amazing experience that I decided to write a blog post about it. I hope this helps you this next year. This ...

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Cool Ways to drink more water by Bayo Adio

Hello everyone, Since this is a question I get a lot, I decided to ask my local community of active people on our facebook page. I asked the group of people who do a great job of getting their water intake. Here are the tools they recommended. I hope this helps you with your water intake 🙂 Tip #1  by ...

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How to Make Cauliflower Rice

Hello, Today. I want to share another awesome recipe which would help you reduce your starch intake. hopefully, you know by now that sugar is not the only thing to spike up your blood sugar. Sometimes rice, pasta or a toast can have the same effect. So I grew up in Nigeria, and we ate rice ALL the time. It ...

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The 5 Best Stretches Before & After Your Run To Prevent Injuries

Today I wanted to overview the 5 best stretches to perform after running. I always perform these 5 stretches after a run to prevent nagging injuries. Running can be a stressor on the body and strike damage to muscles and joints. Notice I only say stretches AFTER running. Stretching before you run actually causes your muscles more harm than good. Dynamic mobility ...

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Make Oven Grilled Drumstick Chicken for the week

This is one of my main Meal-prep dishes. A drumstick is so easy to grab and go as I get busy throughout the week to get my protein in. I hope this helps you out.  GAAAAAAAAAINZ! 🙂

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Run a Mile in Two weeks for Beginners: LAST DAY – ONE MILE RUN TEST

LAST DAY WOO HOOO! WEEK 2 – DAY 3 – THE FINAL TEST  Please leave a comment below and let me know your feedback and how you did. Congratulations 🙂 Also, Now that you have accomplished this goal. If you would like to train for a 5k. I would Love to coach you for that as well. VISIT http://www.runa5kin5weeks.com for ...

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How to run a Mile in Two weeks for Beginners – Part 5

WEEK 2 – DAY 2 Ok everyone last day before your final test! Main goal for today is once again to complete your run/walk for a total of 20 mins. Reference for Fartleks (20 min workout) Mile times faster than 13 mins – RUN 200m and Walk 100m for 20 minutes Mile times slower than 13 mins – RUN 50 ...

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How to run a Mile in Two weeks for Beginners – Part 4

WEEK 2 – DAY 1 Congratulations if you’ve made it this far! First week is over, we have made a significant amount of progress and week 2 is now upon us. How did you feel about week 1? What are you anticipating for week 2? I hope you feel great about your first week and are enthusiastically adoring you’re opportunity ...

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How to run a Mile in Two weeks for Beginners – Part 3

WEEK 1 – DAY 3   Today is the day everyone! Our first long and steady run. This will be the most challenging day yet but will offer you a great chance to push through a run and give you some confidence heading into the next few days. I want to share a quick video that inspires me before my ...

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How to run a Mile in Two weeks for Beginners – Part 2

WEEK 1 – DAY 2 Building Cardiovascular Endurance with Fartleks IMPORTANT – Before you complete Day 2, be sure to have completed Day 1. Have your fitness test completed and your mile time written down for reference. Main goal for today is to complete 15 minutes of run/walk. Keep it simple, push yourself and most of all have fun! Reference ...

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