fit_naija

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10 reasons why your kids should play basketball
1.Form some great friendships
2. Be a part of a team
3. Feed their competitive side
4. They feel like they’ve accomplished something.
5. It can reduce stress and anxiety
6. It is fun!
7. Improved health and fitness
8. Time away from screens ie TVs and phones
9. They learn discipline
10. Their studies might improve

By the way our basketball clinic starts on TUESDAY! Residents of ENUGU,register them for this programme and let them reap the benefits listed above AND MORE.

Please pay the sum of 20,000 naira only to:

5600609926
Fidelity Bank
FitNigeria

Don't forget to get them a basketball!

See the flier for training times and venue.

UNPOPULAR OPINION

Please,please please don't tell someone 40 and above NOT TO LIFT WEIGHTS. That is just plain ridiculous. And for goodness sake don't recommend brisk walking as a fitness regime. You must lift weights till you pass away from this world. Your favourite stars like Jackie Chan,Madonna, Toni Braxton,Donnie Yen, Zuckerberg,Van Damme and Bolo Yeung,Hebert Wigwe,Tony Elumelu,Ada Umeoji are still working out and lifting weights at high intensity.

But keeping playing with your health....

Generally speaking inculcating a fitness lifestyle impacts positively on everything including your s*x drive. Thus lift weights and do cardio. Eat healthy. Sleep long. Drink plenty water.

Now to improve your performance these tips will help:
1. WARM UP before s*x. Eg.Do squats and lunges 5 reps each before "getting down". Running on the spot for 20 secs helps too. All these combine to improve skill and duration in bed.
2. PRACTICE YOUR MOVES. Practice how to position your body-hips,thighs,legs,practice engaging your core. Also practice deep breathing.
3. Eat energy giving foods and "s*x" foods like bananas ,pure chocolate, watermelon. Just a few pieces will suffice. Eat before,during and after s*x.
DRINK WATER TOO. You don't want to be dehydrated during the action.
4. Pace yourself. Not too fast,not too slow.

These are just a few things to help you on your way.
Always remember that s*x is exercise

Enjoy and happy Valentine.

2 days left till we jump off! Call 07030661875 or Send a WhatsApp message. Book a slot for yourself or take advantage of our mouth watering group discounts! Check FitNaija on Facebook and Instagram for more fitness regimes as well as fitness and nutrition tips. Unleash the power of your love through this ultra exciting regime. Happy Valentine's day in advance...

Congratulations! That is awesome news. Happy birthday in advance too. You have a unique day of birth🤣

Getting your tummy down can be done in 4 steps:
1. Strengthening the pelvic floor muscles.
2. Strengthing the abdominal wall eg rectis abdominis
3. Strengthening the transverse muscles
4. Then when the abdominal separation reaches a certain level..like 90%,you can go harder!

That being said,I would advise you wait till 6 months before you begin.This is the best time frame for those ladies who gave birth through CS to heal. It will also allow you to set yourself for a fitness regime by creating the time needed for exercise.

Thus relax,take care of the babies and prepare your mind.

In 6 months you can begin. I am skilled in handling women post partum. Thus you may contact me for a fulfilling fitness regime.

Thank you.

Hello ma'am. What you have mentioned is indeed a challenge especially in this part of the world. Even guys tend to wear boxers under their shorts and it is quite uncomfortable too.

I reccomend that you wear tights under your joggers. They are very feminine joggers that will really make you stand out in the gym. So wear your tights under your joggers.

Again the female tights nowadays come with linings/paddings. This makes it look s*xy and good without that feeling of being n**e or that "camel-toe" effect. Thus you could purchase those kinda tights.

Even sports bra comes with padding and linings to full protect your breaats from bouncing while still giving you the very feminine and s*xy look.

For underwear G-Strings and commando un**es are still acceptable. However take them off after your sessions and wear fresh ones.

So employ one of these options and I believe your discomfort will be eased and even eliminated.

Well done on your fitness regime and keep working out.

Season 7 is about to jump off! Get ready to unleash the power of the greatest force in the world.

Fitness regimes;Bedrooom tips; Nutrition tips; All guaranteed to leave a lasting impression of love.

Book your slots now and stand ready. Reach us through 08175239097 or 07030661875(WhatsApp) or through any of our social media channels.

For Group discounts send us a message.

Get ready to power up your love.

See you then

fit_naija Fitness Company with the aim of helping people make informed decisions that will help achieve their

I believe you mean you want to wire your jaws NOT YOUR MOUTH. The aim of this procedure is to prevent the intake of most solid foods. Ditto for JAW locking where the jaws are locked using magnets.

To answer your question....yes you will lose weight up to 20kg monthly if you do any of those procedures.

However the side effects are the same as the ones you experience when using low carb diets-Fatigue,keto flu,headaches etc.

There is also discomfort for a fee days after the procedure is completed. Perhaps the most significant side effect comes AFTER YOU "UNLOCK" YOUR JAWS. You will eat almost uncontrollably and could gain 40-60kg in 2-4 months.

That being said both procedures are meant for short term fat loss for surgery and are not long term solutions for excess body fat elimination.Thus I advice against it.

Instead, Cultivate the discipline of eating healthy and in a calorie deficit;Do strength training;Sleep 8 hrs every night; Drink 5 litres of water daily. And in the same 4 months you will feel better and would have lost weight IN A SUSTAINABLE WAY.

One sure way to track your macros is to keep a food diary.

This is a detailed record of all you ate(and drank in a particular day).

This is an example of what I ate as I started bulking up

One act of Random Kindness at a time...

There is absolutely nothing to be ashamed of,dear.

Our imperfections should not discourage us. We should set about correcting them and this task must be renewed daily. You have recognized yours and have set about to remedy this. No shame in that. You should be applauded. So well done.

You need to start a strength training regime and I suggest you contact the dietitian at your hospital for a meal plan that will keep you in a deficit of 80-100 calories daily.

There are a lot of good beginner workouts on my page. I am also on Instagram as FitNaija.

As I said before don't be ashamed. Start today to work out and eat in a calorie deficit. You will start feeling better soon, this I promise you.

Well done and good luck.

First of all,well done for keeping up a fitness regime.

Lifting weights during pregnancy is definitely safe WITH A FEW ADJUSTMENTS. First of all you need clearance from your doctor before you start. And this is true for everyone. Make sure you check yourself out before starting a regime.

Then you are in your 2nd trimester so reduce the weights. Thus if you were lifting 20kg lift 10. I suggest you avoid exercises like deadlifts and bench presses.

Again no exercises when you are supine(lying on your back) eg leg raises or prone(lying on your tummy) eg supermans. In fact no lying down for exercises whatsoever.

I recommend more of bodyweight exercises like assisted squats,calf raises,tricep dips. In each one go as low or as far as you can. Don't be eager to go all the way since the baby has reduced flexibility.

Walking is really really good. See if you can do a moderate 3km 4 days in a week.

DON'T OVER EXERT YOURSELF. Small small ok?

Congrats in advance.

Hello. I sincerely suggest you meet a doctor. An orthopedic one. What you wrote is suggestive of some sort of injury. I am particularly concerned at that lower back pain.
However it could be because you stopped training for a few months for whatever reason, and That means it will take a while for you to regain that same flexibility.

So see a doctor and ensure there is no injury to your lower back and then get back to training and stretching little by little.

Good luck.

Just eating a lot won't help you. You need to be in a calorie surplus. And it MUST NOT BE SUDDEN But a gradual increase in daily calories taken in. I suggest you see a dietitian for guidance.

Again YOU NEED TO DO STRENGTH TRAINING/BODY BUILDING.

OVER TIME and depending on your genes and age you should see a pound of muscle every month.

Good luck.

Actually there is evidence to show that strength training at night actually enables you to fall asleep EASIER. In fact strength training at any time of the day helps you sleep better. The reason is easy. After strenuous work,the body enters rest and recovery mode.....And SLEEP IS THE ULTIMATE STATE OF REST.

However don't do cardio eg skipping 2 hrs before sleep. It will make sleep a little difficult for you.

Good and long Sleep is important for both genders. Sleeping less doesn't make you more of a man. Thus disabuse your mind of such fallacies. Get enough sleep so you can perform at optimum productivity. This makes you more of a man.

This is a very very very controversial topic. People believe that certain stretches and exercises could make someone grow taller. However this is not serious scientific evidence to back this up.

Nonetheless exercises help correct your posture and these could help you sit and stand erect and as such "add an inch or 2 to your height".

I can understand your surprise and even consternation so to speak.

However what I said is fact. Nothing is wrong with our local foods. In fact it is a fallacy to say akpu and garri disrupt a weight loss regime. And eating Egusi soup is absolutely healthy. These food you mentioned are nutrient dense so as such are healthy.

That being said it depends on the quantity of food you take in. So yes even healthy foods can lead to obesity if taken in excess. So moderation is key.

For a meal plan it is more affordable and easier to adhere to if the foods there are sourced locally and are foods the person is used to enjoying. Some of the meal plans I used have Abacha as one of the meals because I love Abacha. And I adhere to the quantity and met my goals(weight gain this time).

So dear,enjoy your akpu and pounded yam and garri with gusto. But do so in moderation and you will be alright.

And always engage the services of a professional dietitian like

Vacancy

An excellent swimmer is required for employment as a swim coach. Location is ENUGU METROPOLIS.

REQUIREMENTS
1.Must have been swimming for at least 5 years.
2. Most be able and available to teach adults and kids how to swim 2 or 3 DAYS WEEKLY.
3. Must be patient,polite,industrious and kind.
4. A certification in swimming and/or fitness instruction is an added advantage.

FINANCIAL RENUMERATION AND WORK TERMS AND CONDITIONS WILL BE DISCUSSED VIA DM.

Interested candidates should please send a WhatsApp message to 07030661875.

Thank you.

First thing exercising a particular muscle group everyday is not healthy. Except for perhaps the abs. That you can do everyday. However remember you
need rest. For the muscle to RECOVER AND GROW. So switch up your regime and do legs and butt 3 days in a week instead.

Again you need to be in a calorie surplus. Thus no matter how many squats and lunges you do,your butt won't grow because it is not getting proper nutrition.

Finally if you want your butt to grow,you should avoid doing squats all the time. Squats are mostly quad focus exercises although one variation recruits the glutes well.

My go to exercise for big nyash are:
1. Bulgarian split squats.
2. Hip thrusts
3. Reverse lunges.

These three can be done with or without free weights or machines so they are great for home workouts too.

Good luck.

Evidence that Apple Cider Vinegar aids weight loss is grossly insufficient. It is more likely...in fact... it is the work out of the past 8 months that brought about the results you desired and not the vinegar.

Again it has been known to interfere with insulin and supplements. It surely adversely affects the calcium and potassium levels in the body and causes brittle bones.

Despite what people say, you will be better off if you stop it at once.

Go back to your nutritional and exercise discipline. You have done 8 months already. Another 4 months will most likely see you attaining your body goals.

Don't be too hard on yourself,ma'am. You are not doing badly.

You simply have to let go of the notion of motivation. You see motivation is evanescent. Fades after a time. Cultivate discipline ie go to the gym the same way and with the same mentality as you go to school or work or church. Then you will start seeing that your dedication has increased a thousand fold.

As for Keto and such "miracle diets",THEY WILL NEVER WORK COS Diet alone won't help you achieve your body goals. So drop that belief and you will be better and stronger

Besides I have been working out for about 2 decades(the first decade wrongly sha). So only compare yourself with me when you have done 10 years in the right way and by then YOU WILL EVEN BE BETTER THAN I AM.

WhatsApp Home Fitness Regime: 20,000 monthly. Do strength training and conditioning from the comfort of your home....
Call 08175239097 for details.

First of all,you were not eating like a hoodlum. That is such a distasteful sentence. Christmas is the time to eat and drink and make Merry with family and friends and even the less privileged. It is not something to be ashamed of.

As for a fitness regime,I just posted on my WhatsApp status not long ago.

Here it is:

Welcome back to Fitness package
1. 10 pushups x 2 sets
2. 5 pike pushups x 2 sets
3. Sitting leg raises 1 minute
4. Knee tucks 1 minute
5. 20 squats x 2 sets
6. 20 towel back rows x 2 sets
7. 50 jumping jacks

Good evening. I am glad to hear your husband is well and healthy. I hope you both continue your fitness regime.

Thanks for the birthday wishes too.

Please pay to:

5600609926
Fidelity Bank
Fit Nigeria.

Thanks for the smoothie

Well done on being consistent. It is little habits like punctuality and consistency that make a massive impact in our fitness and health.

That being said,"Leg and a** day" 3 out of 4 days a week is not uhuru. I suggest:
1. Increasing your regime to 5 days in a week so you add 2 days of Upper body work out.
2. Working on Upper body and lower body equally in your 4 day weekly regime.
A lady needs to work on her Upper body too for postural and health purposes. A lady with good shoulders and arms is very s*xy. Remember that.

Then about your sleeping(and eating pattern)...it is normal to take a break when you are on vacation. You MIGHT gain a few pounds but once you get back to your regime everything will be alright. The sleeping and tiredness is probably a result of sleep deprivation. Thus ensure you get enough sleep this year. 8 hrs daily. Remember that SLEEP IS ABSOLUTELY VITAL FOR RECOVERY AND GOOD HEALTH.

Well done and good luck.

The belief is that the salt in the maggi cubes will stretch the skin around the ass making it bigger. There is no scientific basis to this.

However THIS PRACTICE IS A VERY DANGEROUS ONE. The iodized salt in Maggi will increase the salt in the bloodstream as it is absorbed by the lining of the a**s. This will surely lead to hypertension and death.

THUS YOU NEED TO STOP THAT PRACTICE IMMEDIATELY!

The group discounts are very very attractive! You don't to train alone! Get with a group of people on the same path as you. Hold each other accountable. Make health gains and gain friends as you work out! This is how it is....so get Fit Naija and make this year a truly happy new year

If you mean 2-3hrs daily then the most common spilt is thus:
Leg Day
Chest/shoulder/Triceps
Upper Back/Lower Back/Biceps
Rest
Upper Body
Lower Body

Tummy/Abs be done for 1hr every day.

If it is 3 hrs weekly then Upper Body
Lower Body
HIIT/Abs

These are my recommendations.