[truppr]

This Saturday, come be part of a televised work-it-out segment. Led by US certified instructor @dreyah_fit There will be free Dreyah products for the first 6 people to sign up. Join the Televised Fit Camp in Yaba. #Fitness #Fitfam #Truppr #Workout #WorkoutBuddies #Exercise #HIIT #Abs #Gains #Healthyliving #Healthyeating #Challenge #Cardio #Plank #Muscles

[truppr]

Super excited to be spending the weekend at Erin Ijesha with other Truppr members. What are your plans this weekend? #Fitness #Fitfam #Truppr #FitNaija #Challenge #Abs #Gains #Exercise #Walking #Hiking #RoadTrip

[truppr]

Fit Bites: 5 Ways To Get Those Abs - Ada Ari

One of the most common misconceptions is that crunches and sit ups will build a six pack. Sure, these are good ab exercises, but research has shown that there are more effective ways to sculpt the abdominal section. The truth is that we all have strong ab muscles. Without muscles in that area, we would not be able to stand, sit, or hold our bodies up at all. Seeing clear definition in the mid-section is a function of body fat. The less fat you carry overall, the more chizzled your abs will appear.  With that in mind, here are some of the best ways to get your abs looking like you want them to:   Cardio This is the go-to for fat burning exercises. Anything from running to swimming and biking. Exercises that build cardiovascular endurance will burn fat all over your body, leaving you with less fat around your abdominals, and making your muscles more pronounced.   Pushups Yes, this exercise is a great upper-body workout, but to execute a pushup properly, you must engage your core. Everytime you come down and push back up, you must brace your abs so that your body moves as one solid unit. Go on, give it a try. Did you feel that? Your abs are working! 

Planks Science has shown us that this is one of the best ways to strengthen the ab muscles – keeping your entire body still by engaging your abs. As the seconds tick by, your hips want to push up, and your back wants to cave towards the floor. Bracing your abs is the only way to keep your body still. And keeping the core engaged will make your abs stronger.

High Knees Another form of cardio, this modified running exercise targets your lower abs. In fact, every time you use your legs, you are targeting the muscles in your lower abdominals. High knees involve raising your knees towards your hips. To do so, you must keep your chest lifted and torso still, really isolating the muscles in your lower half in order to execute the move. Diet Exercising discipline in your daily diet is the most effective way to get the abs you want. A lean diet will show throughout your body, and the less fat you consume, the less fat you will have to cover your already existing abs!     Ada is the founder of AdaAri Fitness – Afrojam Workouts. She is a DC-based certified fitness instructor and soccer player. Ada uploads weekly workout videos set to catchy African music on her YouTube channel “AdaAri". Instagram: @ada_ari Facebook: AdaAri YouTube: AdaAri Email: [email protected] www.adaari.com

[truppr]

Nailing my Truppr 5K Run.

“Breathe, you can do it” I kept telling myself but I wasn’t running. I had just fainted during my 800m race and I didn’t make it to the finish line, I kept telling myself to breathe and not go towards the light (I’m dramatic like that). Out of 800m I had only managed 200m (The Red Cross carried me through the remaining 600m). The experience taught me one lesson - Never overeat before a race. Well, this was in Primary School…

So fast forward to last year on the verge of signing up for the TrupprRUN 5k. At that point I had never run a 5k before (I resemble hunter?!) but I had learned from my mistakes and would be sure that I was ready this time. After all I couldn’t bank on the fantasy that if I fainted mid-race some able bodied guy would pick me up and carry me on his back across the finish line. Since I learned the hard way, I have few tips that could help you as a first timer. 1. Mini runs Being my first 5KM run, I would always go for short runs early in the morning or evenings if I were fortunate to get back from the office early. A kilometer increased to 1.5KM, gradually I started to pick the pace and my body got used to running and my stamina started to increase. 2. Eat, drink and Sleep My favourite things to do! You might have heard the popular street proverb “Body no be wood” which is true, you need to sleep and eat well to fuel the body before the run. Staying hydrated is really important before the race and if you feel the need, during the race. 3. Running gear No sandals, no slippers e.t.c. you need to be comfortable while running, get comfortable running shoes and wear which you can get from the Truppr store. It’s not a fashion parade, but there’s no harm in looking good. 4. Bring a friend Coincidentally, the TrupprRUN set for June 20th is themed ‘Run with a buddy’, which should always be the case when you want to have fun and still sweat it out. I came with my mum (Go mama!!!) but she ditched me for another buddy but she had so much fun, which should be the case when you are exercising. 5. Stick with it. This will be the first in a line of many. And each run will be easier than before. Soon you’ll see just why running is one of the coolest sports. And why we go crazy every time the TrupprRUN is in town. Just remember to breathe and have loads of fun, burn those unwanted calories and keep being fit. There will be other first timers so you won’t be alone. Sign up by downloading the app on Android, iOS and Windows. See you on the 20th with your running buddy!

[truppr]

#Repost @estamorenikeji ・・・ Good Morning and happy Friday fitfam! This week's #FridayWorkout is ready and it's an “Extended Tabata Routine” There is only one exercise in the routine. Perform the exercise in the following order: 20 seconds work 10 seconds rest 30 seconds work 10 seconds rest 40 seconds work 10 seconds rest 50 seconds work 10 seconds rest That is 1 set, rest for one minute and repeat 3-4 more times. Have fun with it. #HomeExercise #Fitness #Fitfam #Sports #Squats #FridayWorkout (at Truppr)

[truppr]

Our Truppr photo of the week! 9KM walk on the 6th of June! #Truppr #Fitness #Walking #Fitfam

[truppr]

Truppr User Spotlight: Meet The UNILAG 5k Convener - Sola

Truppr is the social tool that conencts YOU to fitness activities and to people around you. Download the Truppr app for iOS, Android and Windows

Meet Abiola Obasolape, he organizes the weekly UNILAG 5K Run on Truppr. He’s been able to infuse a band of runners with his passion for running and many of us owe our regular Saturday morning runs to his passion. He’s been running for less than a year and in his words has “never looked back”. We managed to catch up with him and got him to answer a couple of questions.

Members of the Unilag 5k Run team, Abiola is in the yellow Truppr Tee

Can you tell us a bit about yourself?

I'm Obasolape Abiola. I'm an entrepreneur. My business, ProTeach connects expert tutors to students around the Lagos metropolis. The pressure of running a business as young business owners can be daunting which makes it difficult for us to strike a work-life balance. The only way around staying healthy and fit in the midst of the chaos is by dedicating time and energy to exercise. So I take the weekend off to focus on fitness and health. My exercise regime is simple. Run 5km on Saturday mornings, and do household chores like cleaning and cooking for the rest of the weekend - that also counts as exercise.

What do you do?

I run a business venture called ProTeach which connects expert tutors in a wide range of subjects to parents/students within the Lagos metropolis. My job at ProTeach takes away all my time during the week, Monday to Friday. I take time off work at weekends to exercise and ease myself of work stress regularly.

When did you first start using Truppr?

September 2014.

How long have you been running regularly?

Since September 2014, I've never looked back.

What's your best distance and time so far?

So far, I have accomplished a distance of 5km in 29:02. Hoping to beat that record soon with a considerable amount of time, it will only take more practice.

What inspired your love for running?

Have you ever wondered the what kind of sense of accomplishment long distance runners feel after completing half-marathons and marathons alike? I always ask myself, "Could I do it?" That's what happened to me when I heard about a marathon organised in Lagos sponsored by a telecoms giant. I had run briefly in high school but I never took it seriously to partake in competitions, and cannot remember ever taken to running while I was in the University.

But while watching the parade of different people of all ages, races, nationalities, shapes and sizes run by me doing what just seemed incomprehensible, a thought occurred to me that would change my life for a long time to follow. The thought was simple - it was basically if I trained, I think I could run long distances and you know what, I think I'm going to try.

Since then, I've completed more than a total distance of 150km this year alone. I run 5-Ks every other Saturday morning in the year, and completing a 5k in almost 30 minutes is getting easier.

What’s the best thing about the Truppr app?

The Truppr app has been particularly useful to me. Due to my interest in running and also doing it with a group of people, I've been able to connect with a community of long distance runners in my neighbourhood. We usually challenge ourselves as we convene early Saturday morning runs every other week within the safe and secured campus of the University of Lagos. Slowly and unconsciously, we have been able to keep up with our fitness and health goals in the process.

Any advice for those who’ve just started or are thinking about running?

In the course of running 5-Ks every other week, there are some tips I’ve learned which can help those just starting out.

Long distance running hurts; and that's its very purpose: to push you out of your comfort zone again and again until that zone gets bigger. When your breath feels irregular and you are gasping, that's running.

Get a decent pair of trainers. Slamming your heels and therefore your knees into hard surfaces can cause a lot of pain and severe injury after a run.

Try listening to podcasts instead of music, the calming nature of chats makes you feel relaxed during long distance runs than the irritating changing of music tracks.

Run with company. Pick a friend who runs a bit faster than you do and learn to settle in a comfortable pace as you both cover distances.

Finally, don't be too hard on yourself. Run slow and steady as you push to increase your pace over a period of time.

Regular running is about bettering your fitness, achieving a goal and pushing your body into performing better.

With Truppr you too can turn a passion for a sport or activity into something bigger than just you. It’s all about making fitness social and getting people in on it. Download the Truppr app for iOS, Android and Windows

[truppr]

Fit Bites – Top 5 Abs Exercises From Coach Muh

Connect with our fitness experts on Truppr, the social media tool that connects fitness enthusiasts all over the world.

Coach Muhammad Awwal Jibril sometimes called "Coach Muh" by close pals, is a renowned nonprofit enthusiast and fitness freak. He was driven by passion and zest for total body wellness to study in the fitness and health industry. Coach Muhammad strongly believes that it is fundamental and necessary for every living being to know some basics about their fitness and wellbeing.

For abs exercises, Coach Muhammad stresses that consistency and proper form is key to fitter and stronger abs. Doing the exercises regularly and doing them correctly are very important. Here are his top 5 abs exercises:

1. Planking:

This is a total body exercise which increases body balance and stability but can help burn belly fat if done properly. Planking looks easy but it is really very challenging as not many people can stay on a plank position for quite long. A real "planker" knows that learning how to plank for longer periods of time earns the most effective result. 2-3 sets is recommended for beginners of about 10 secs in each rep but don't be surprised that some bodies cannot even stay on that position for 5 seconds, that's the power & reward of this exercise. But for workout geeks, above 20-90 seconds per reps is the real deal.

2. Reverse Leg Crunch/Over head Leg Raise:

This sometimes sounds confusing and even looks easier than planking, but this workout have proved more effective & rewarding as it does not only helps burn belly fat, it also helps shelve lower belly fat, strengthen the thighs, help relieves "cramps" or early morning belly pains (for late night eaters), an outcome not so many have taken note of. 2-3 sets of 8-10 reps each is recommended for beginners while intermediates and pros can do from 4 sets above as their body can take it.

3. Mounting Climbing: Another power workout for chopping off belly fat and also strengthening the lower body & belly. I make choices of physical exercises that don't just target a particular body part but what can help you get 2-3 places on track. For the "climbers" you don't want to underestimate this abs exercise as too much might even get you shaking. Mountain climbing is good for the legs, belly & shoulders as it also help to speed up body metabolism. 2-3 sets for beginners at 7-10 reps each & the abs freaks can go beyond 3 sets on a count of 15, 20, 25, 30 & beyond.

4. Bicycle:

Have you ever thought why this exercise is called or named "bicycle"? Because the movement is in the form of cycling. This workout has proved to be most effective in the abs world. Abs freaks don't joke with it. Just try 10 counts for a set & get a feel of how to ride a bicycle without one at hand.

5. Pull Over: A weight training exercise that not so may know about. You need a gym, you need a bench & you need a weight to start pulling it over. It builds your latismus (lat), your shoulder & your all in all gives you a 6-packs overnight. If you must try this for the first time, DON'T TRY IT ALONE OR AT HOME. 1-2 sets of 5-6 reps each for beginners & other categories of trainees can do what suits their body as it comes with some body pains for new bees.

Everyone smiles with FITNESS. Cheers!

Sign up at www.truppr.com or download the app for free on android, Windows and IOS.S

[truppr]

Achievers’ Log

 Fitinspiration from members and users of Truppr, the app that connects you to events and people around you to help make fitness a lifestyle.‏

Bukky Oshodi Gbadamosi’s Weight Loss Story

History

I have always been on the chubby side – I remember in secondary school, my friends would call me ‘Michelin’ (You remember the Michelin tyre ‘Yokozuna man picture’?) But when I got to University and Law School, I lost so much weight without even trying that my dad actually went to report to a medical aunt of mine that I was ill. Effortlessly and unconsciously, I maintained this till marriage.

When it all Began

And then, the kids started coming. I have had 3, all boys. Somehow, I shot up to 100kg (220lbs) at 5’7” (170cm) after having my son in September 2013. I couldn’t believe it! There and then, I decided to fix me. So 6 months post-natal, I began my journey.

Lifestyle Changes

Changes had to occur in my diet and physical activities. I googled and researched and then I found Tayo of FADD. She was of great assistance. We went through the basics and I got on board fully. I had my first Truppr run 1st March, 2014 and it was such great fun. I thought I would ‘die’ but I came out very okay. I fell for running. As at June-July 2014, I had lost a remarkable amount of weight. I felt confident and proud of me and cool with comments from people. I have been on this road till this moment. I am 72kg now (about 158lbs). I am loving learning to play tennis and taking up swimming soonest. At some point, eating became boring and waking up early to work out before getting us set for the day was HARD, somehow, sleep gets sweeter in the early hours, but soon enough, I overcame that because I really wanted the change. I remember someone close to me saying I couldn’t do it. That hurt and I just knew I had to push me. He apologized later.

Food Changes

Nutrition wise, I have always been a beans, vegetable and fruits lover, so it’s not too hard for me to maintain a healthy diet. I do my healthy cereal, oats (all sorts of modifications), I reduced my rice intake, no to eba and the likes. I do healthy versions of all my meals.

Maintaining a Healthy Balance

I had to stop running because my hubby is a man who wants some flesh (lol) and I just feel I am at a good place now but I make sure to do a reasonable amount of steps taken daily. People still ask me what pill I used, or use, etc. I advise them not to venture into that. The only thing I ‘take’ is my green tea with lemon/lime. It’s always better to do it the hard and permanent way rather than adopting some ‘short cut’. To me, you won’t appreciate the whole effort, dedication, sacrifices, fun and plateau of losing weight.

When I started......

My very first Truppr Run

Not too long ago......

Totally worth it........

Download the Truppr app for free on android, IOS and Windows.

[truppr]

Hey Fitfam, It's no secret that this June, we'll be heading to Kilimanjaro to climb Africa's tallest mountain and the highest freestanding mountain in the world. Snow capped peaks, 5 different ecological zones, a breathtaking night sky, and being one of the few to have climbed this unique mountain. That's just some of what to expect on this trip. We're taking 10 awesome individuals on this trip and only a few slots are left. We're sure you have the same question our team had initially. We'll answer some of them below; How Much Does Is This Package Cost? The entire package costs $2,500. What's Covered With The Package Fees? Flight costs, Accommodation, All meals during the trip, Travel guides, Porters to carry your luggage, Medical equipment, All transfers within Tanzania. Basically everything except the clothes and gear you will wear. What Gear Do I Need To Bring Along? We've compiled a comprehensive list of all the items you will be needing on the trip. Everything can be rented at reasonable rates if you do not wish to purchase them. Am I Fit Enough To Go On This Trip? People of all fitness levels have climbed Kilimanjaro. Having a Marathon runner's level of endurance is not necessary. However, it is recommended to up your fitness levels as much as possible before the climb through activities like walking, jogging and other cardio based workouts. We provide training regimes for all members of the Kilimanjaro team. Do I Need Climbing Skills or Experience? Kilimanjaro is referred to as a trekkable mountain which means that you can walk all the way up to the Summit. The "climb" is actually a long hike rather than an actual climb. The slopes and trails are well maintained and no special gear or ropes are needed on the mountain. What's The Date For The Trip? We'll depart from Nigeria on the 28th of June 2015 and return on July the 7th 2015. Want to Sign Up or have more questions? Send us an email at [email protected] or call us on 09093873283.

[truppr]

Truppr FitMums is the awesome new package for mothers who want to get back in shape after childbirth. Truppr FitMums is designed to help mothers ease into a regular regime of exercising. This can help you keep the weight off and stay fit after delivering your little bundle of joy. The package is made up of 7 carefully selected activities that will have you working out between 2 to 4 times a week. This will go a long way in ensuring that you keep the weight off and increase overall fitness levels while having loads of fun with other FitMums along the way. Truppr has taken the guesswork out of it by carefully selecting activities which will accelerate your goals. We've also provided trainers and standard, secure facilities for the activities you will be engaging in. There are 7 activities to choose from each week and we encourage you to do at least 3 a week: Aerobics Aerobics provide immense fitness benefits. It great for weight loss, gives you more energy and can help manage your stress levels. Swimming Swimming is both a therapeutic and fitness activity. The low impact nature preserves your bones and joints from strain. It builds toned muscles while burning fat especially in the thighs and arms. Squash Squash is known for being an intense game. In just 20 minutes, you could burn up to 30% more than other sports. It is an excellent fat burning activity. Kickboxing Kickboxing teaches self discipline. An aspect many sports may neglect to teach. Each move is controlled and must be executed in the proper manner. It also provides a superb calorie burn what with all the punching, kicking and dodging. Tennis You need only look at Serena for the obvious benefits of Tennis. Get a great body, increase hand-eye coordination and build the confidence that comes from dominating the court. Running Running is a great way to lose weight and increase your cardiovascular health. Running preserves your heart and keeps it healthy while burning serious calories. The other major benefit is that no training is necessary. You just do it! Walking Anyone can walk. And as "light" as it may seem, it is an activity that packs some calorie burn. Walking also has mental health benefits, allowing you to de-stress as you tune out of the bustle of daily city life. Truppr FitMums makes exercising easy for new mums. So with everything else going on in your life, you don't have to think twice about getting back in shape. We know how the right support system and people to share the same goals can help you towards getting into a regular exercise routine. Truppr FitMums has a monthly fee of N22,500. However, if you sign up for the three months, the fee is only N60,000. Click any of the links below to download the Truppr app: Android: http://ow.ly/L4WjN iOS: http://ow.ly/L4WdR If you would like to confirm participation or have any further questions please send an email to [email protected] or call us on 09093873283 Stay Fit, Stay Healthy, Be a FitMum!

[truppr]

Groups on the Truppr app keep you connected with fitness interests around you. Whether it's what to eat, what sport to do or finding running buddies. You can join a group or even create one of your own. It's super easy to post, comment and like within the group. Available on the iOS and Android app Get much more out of Truppr and join a group or two today! A couple of our favorites so far: The Home Exercises group turns your home into a gym with effective body weight exercises for all fitness levels. HealthnHealthy is a group started by aTruppr user who has lost a ton of weight and now shares her first hand tips on how you too can achieve the body you desire The Weightloss group brings people together who have weight to lose. Whether it's a life changing goal or the last few pounds, there's something for you here. Healthy Smoothies and Juices is full of smoothie recipes for you to try. You can also post your own and get feedback. Fitness is better shared and this is just another way Truppr keeps you connected with others so fitness and healthy living becomes a lifestyle.

[truppr]

This month I got a Nike FuelBand. It’s been interesting to see just how active (inactive) I am when I’m not looking. When I was in school, I was a healthy 71kg to a 174cm in height and had a Body Mass Index (BMI) of 21. Well within the healthy range. Back then, without a car, and in the midst of the struggle that is being a student in Naija, most of my days involved walking, catching a bus, more walking and then some more walking. I also had a pretty regular regime of body weight exercises that I followed. Over time, after graduation, I’ve found myself adding weight 1 or 2 kgs at a time. This has mainly been as a result of more food and less activity. Most days see me clacking at a keyboard and sitting at a desk for more than 6 hours each day. I have a car now so I drive almost everywhere. It’s not rocket science, magic or an unsolved mystery. Even at the same dietary intake if activity is reduced, weight gain will occur. So back to the FuelBand. I’ve recently made a commitment to live a fitter and much healthier lifestyle (notice I didn’t say “lose weight”. I’ll come to this later) and a FuelBand is great way to be reminded about how active I need to be to see results. It works using a proprietary system designed by Nike which takes activity and motion and translates it into NikeFuel points. The more you rack up the more active you’ve been, kinda simple. Focusing on losing weight is attacking the symptom without attacking the problem. Adding weight is not the root issue, it’s merely a manifestation of a wrong way of living. If you eat healthy (notice I didn’t say watch what you eat, food was made to be eaten not watched), exercise regularly, manage stress and build good sleeping patterns the weight has nowhere to go but down. "What gets measured, gets managed", Peter Drucker’s famous quote is now the mantra for fitness enthusiasts. And the principle is sound. So I needed goals. What goals would I set for myself? The first thing I decided was that while I would take note of the healthy weight range for my height and body type, losing weight would not be a goal of mine on this journey. I wanted goals that cut to the heart of the issue - an unhealthy lifestyle. So to build a healthy lifestyle, I decided on the following goals: 1. Start an 8 week training program to run a 5k. 2. Two weeks after attaining Goal 1, start another 8 week training program to run a 10k 3. Put in 1 and a half hours of Squash court time every week for a month. Upping it by 25% every month after. 4. Cut out refined foods, restrict carb intake and eat healthier everyday. (I’ll go deeper into the metrics for this in subsequent posts) 5. Begin a strength training program either with body weights or free weights especially to counter the muscle loss caused by extensive running. 6. Participate actively in at least 1 Truppr event per week. Now, I know that attaining the goals outlined above would only lead to attendant benefits - I’ll be fitter, healthier, stronger and of course, I’d weigh less. That said, my target is to lose 20kg of weight in the next 3 months starting from Monday 23rd March, 2015. Through all this, the Nike FuelBand will be my friend, telling me how active I am being, tracking my running and squash sessions (the FuelBand doesn’t do so well with weight training) and giving me the incentive to push my limits and truly get active. Already I find myself taking the stairs where possible just to rack up extra points on the Band. Let’s see how the rest of the journey goes… By Babasanya Craig @babzcraig

[truppr]

LETS "TRUPPR" OUT AND VOTE

Hello people, this blogpost is a short one. Election season is upon us and it is another opportunity for us to keep working towards the goal of being physically fit. It was a thing of joy for me to see Truppr encouraging folks to vote. The dates; March 28th and April 11th will soon be upon us, let's do the needful by collecting our PVCs. It is a civic responsibility we owe our nation. 

 On election day, wear clothes and comfy footwear suitable for exercising, walk briskly to your polling units (brisk walking is a form of physical activity). While you wait to be accredited, carry out some stretch exercises. Remember, a little physical activity is better than none at all. While sitting down to wait for the accreditation process to be over, get up occasionally to take short walks and stretch your joints. 

Remember,voting after accreditation starts by 12 noon. You can't afford to be sedentary for the 4 hours in-between (the sitting disease is real as physical inactivity has been universally agreed to be the 4th highest risk factor for non-communicable diseases like heart diseases, diabetes melliatus and cancers). With recent studies also advocating that no matter your body weight, being physically active regardless of the intensity or duration of the activity adds years to the person's life. It is therefore a no brainer that being physically active is a life saver. In essence, a little exercise is better than none. So folks, lets "Truppr" out to vote and keep fit while at it. 

Your Physical Activity Advocate 

@DAlawode on twitter

[truppr]

What the 'Exercise is a medicine' label says:

The brief intervention by a doctor in a 'direction to exercise' is now considered 'best practice medical care'. A review by the Royal College of Physicians has shown that 'exercise as a medicine' is becoming an essential part of every patient consultation. If we look at exercise as a valuable therapeutic intervention, then what would the label say? A regular exercise prescription label: As advised by your doctor, physician, surgeon or allied health care profesional or provider: Brand name: @ExerciseWorks Generic name: Regular exercise Uses: For the prevention and treatment of most non communicable diseases such as: heart disease, cancer, hypertension, stroke, obesity, diabetes, osteoporosis, mental health problems, parkinson's disease, multiple sclerosis, asthma, chronic obstructive airways disease, musculoskeletal problems and for over a 100 different disease that commonly present to both family and hospital doctors and health professionals. Precautions: Check with your doctor or health care provider if you have a long term health condition and have been inactive for a long while. They will advise you on a safe and effective range of exercises for you to try and enjoy! If they refer you to an exercise class always make sure that the instructor is a member of a certified body. Start off slow, with 10 minutes of exercise and aim to increase both how long and how hard you exercise for as you start to feel fitter and healthier! ALWAYS warm up and cool down for at least 10-15 minutes. This helps you heart and lungs prepare and relax after exercise! If you are healthy, go out and enjoy the various activities Truppr offers. If you feel at all unwell when exercising, then stop the activity and contact your doctor according to your exercise treatment plan. Directions for use: Aim for AT LEAST 30 minutes, 5 days a week, or 150mins of exercise a week. You should aim to get slightly breathless (this is good for both your heart,lungs and brain). Take with plenty of water, friends and family, and especially in environments that you enjoy! Plan to enjoy regular exercise as part of your daily routine. Plan to ensure that your family and friends also enjoy regular exercise. Some important information about the ingredients: This product consists of 4 main ingredients: Cardiovascular Strength Flexibility Balance exercises. Combined on a regular basis these help you maintain a healthy body, reduce your risks of illness and infection, and significantly improve your overall health, wellbeing and quality of life, whatever your circumstances! KEEP THIS MEDICINE WELL IN REACH AND ACCESSIBLE TO CHILDREN, ADULTS AND ESPECIALLY GRAN AND GRAMPS! KEEP IN SIGHT OF CHILDREN as this helps set a good example of a healthy lifestyle and improves their overall life chances. ACTIVE INGREDIENTS: Some amazing natural hormones and chemicals that help the body stay healthy such as endorphins (the body's natural feel good chemical) and naturally produced chemicals that reduce your cholesterol, blood pressure, and reduce the inflammation that causes many diseases. It also significantly helps you maintain your bone, muscle, heart and brain health. Also contains: An ability to significantly improve your self esteem, to feel more mobile, independent and enjoy daily life more. Significant amounts of wanting to share the health benefits of exercise with your friends and family. So help get the message out that Exercise Works! for many long term health problems! Manufacturer: You, your family and friends! Regular exercise advice and support only works if you are able to make it a daily and routine part of your life. Side effect profile: • 35-40% reduction in risk of a heart related event such as a heart attack • 50% reduction in breast cancer death • 50% reduction in bowel cancer death • 42% reduction in diabetes related death • 42% reduction in risk of developing diabetes • A significant reduction in blood pressure: about 7mmHg systolic and nearly 6mmHg diastolic • Reduction in risk of falls and maintenance of bone health in men and post menopausal women Batch number: Delivered in homes, gyms, community centres, parks, outdoors, indoors, hospitals, health clinics, GP and MD surgeries... globally by passionate health and fitness professionals with the skills and motivation to help you achieve your health goals! Expiry date: 'From cradle to grave': A lifelong commitment to helping you enjoy the best of health and abilities to access all life opportunities whatever your disease condition. WOULDN'T YOU WANT TO TAKE THIS MEDICINE FOR YOU AND YOUR FAMILY AND FRIENDS? NEED HELP ACCESSING THIS MEDICATION? TRUPPR IS A GOOD STARTING POINT, JOIN THE MOVEMENT TODAY Your physical activity advocate @DAlawode on twitter

[truppr]

Ebola Transmission: Can You Get Ebola from the Gym?

Sweaty cycling classes, communal yoga mats, crowded locker rooms: Gyms can be a hotbed for germs. But what about Ebola? Here's what you need to know. "The short answer is no," says William Schaffner, MD, an infectious disease specialist at Vanderbilt University School of Medicine in Nashville, Tennessee. Here's a little Ebola transmission 101: To become infected with Ebola, you need to have direct contact with an infected and symptomatic person's bodily fluids and that mainly means blood, vomit, and feces at the outset. "Eventually, at the late stage of infection, Ebola will get into the cells in the person's skin and in their sweat. But at that point the person is very gravely ill, often near death—that's not a time they're going to the gym," Dr. Schaffner says. Same goes for saliva. More comforting news about Ebola transmission: The virus's capacity to survive on inanimate surfaces—like gym machines—is very limited, Dr. Schaffner says. Disinfectant spray and wipes, as well as hand sanitizer work to kill the virus, he adds. Craig Spencer, MD, the New York City doctor who is now being treated for Ebola, had gone for a three-mile run the day before he developed a fever and went to the hospital. But what if he had done that same run on a treadmill right before you? "I wouldn't lose a wink of sleep," Dr. Schaffner says. So go get your sweat on, fear-free! By Lisa Haney Courtesy: http://www.fitnessmagazine.com/health/germs/gym-ebola-transmission/

[truppr]

This Saturday: Zonefitness Bootcamp

1st and 2nd Saturdays of every month, join @estamorenikeji for an hour of fat burning and calorie blasting workouts.