Sunday Stretching Pledge: Week 5

I'm not only sticking to this, I'm LOVING it!

Today's session was exactly the same as last Sunday's - I intend to do the same for the next 2-4 weeks(http://www.doyogawithme.com/content/multilevel-morning-flow). It's so encouraging and satisfying to see progress e.g. there was a pose that had a progression I couldn't do last week - I did it today!

I've also dedicated Wednesdays (after teaching an early morning spin class) to deep stretching with Yoga. Last week's was for deep release for the hips, hamstrings and lower back (www.doyogawithme.com/content/deep-release-hips-hamstrings-and-lower-back) <--- I felt AMAZING after, although I was struggling a little, while doing it. Ahh, the joys of stretching.

Stretching is such an important part of a fitness routine, try to add it if you haven't already!

PS I also tried Pilates yesterday, and I found it to be a great core workout. I'll be revisiting it soon.

Twists!

Turkey Burgers - Recipe & Why You Should Make Yours

Next time you buy prepared burgers from the supermarket, take a look at the ingredients. Expect to see some unnecessary, and unhealthy, ingredients e.g. breadcrumbs, oil, preservatives and more.

Here's an example of one such burger from a popular UK supermarket:
Beef (82%), Caramelised Red Onion (12%) (Onion, Muscovado Sugar, Malt Vinegar, Sugar, Water, Cornflour, Rapeseed Oil, Salt, Black Pepper), Breadcrumb (Wheat Flour, Water, Yeast, Salt), Fresh Chive, Salt, Cracked Black Pepper, White Pepper, Preservative: Sodium Metabisulphite; Black Pepper. Meat Content 82%

My point is - it takes very little time to prepare your own burgers, with much less ingredients... ingredients that you are in control of.

I made some today with turkey, green and yellow peppers, anchovies (weird I know, but I wanted to try something different!) and seasoning. I should have added an onion but I forgot, I'll include it in the recipe below.

There are two other recipes, which are my favourites - I'll make sure I blog about them in the near future. One of them has plantain in it, yep!!

Ingredients
1 kg turkey mince
1 green pepper, chopped
1 yellow pepper, chopped
1 onion, chopped
4-5 anchovies
Seasoning (mixed spice, salt and thyme)

1. Rinse and chop up the peppers and onions.
2. Add the mince and anchovies to a bowl, add the vegetables and seasoning.
    Note: Anchovies are very salty so be very careful when adding salt. I added just a teaspoon.
3. Preheat the oven to 220C. Mix all the ingredients and make small burger patties.

4. Put the burgers in the pre-heated oven.
5. After 20 minutes, flip the burgers to evenly cook both sides.
6. After 15 minutes, they're ready! Take them out of the oven and allow to cool down for 5 minutes.
7. Serve :) I served my with steamed vegetables lightly stirred in tomato puree and suya pepper.

Number of Servings: 3 - 5

Sunday Stretching Pledge: Week 4

See, I'm sticking to it! And I feel better and better every week. I did the same routine as last Sunday, it is quite challenging. My plan was to do an easier one but I ended up teaching both Fitter London classes - which meant I couldn't take part in the Strength session. So, I decided to challenge myself today and I sure did!

I'm a member of a group on Facebook and I'm glad to see a few ladies want to add 'Yoga Sunday' to their routine. This will motivate me even more! Flexibility is a very important part of a workout routine, so it should be included.

Do you attend weekly Yoga sessions?

Remember: If you're a beginner, attend a class so an instructor can assist you, when needed.

Have a great week ahead. 

Suya Chicken Recipe

I posted a 'Suya Chops' recipe video last year, watch it here: http://www.youtube.com/watch?v=hCBM2OPA0Do

I LOVE suya and I want some now, I'm kinda homesick right now - I miss Nigeria! Amongst other things, there is easy access to tasty suya, I tried Ikoyi Club suya last time I was back home and it was really good!

I recently discovered that suya is soaked in oil before grilling/barbecuing and more oil is brushed on it while it's cooking! I never knew this - how could I not have known this for years?! BUT I was told you can stop 'them' from dipping it in oil or adding any extra oil when you order yours - I'm glad to know! The oil used is most likely vegetable oil (noooo!) and I'm sure it's reused for days, if not weeks! 

If you didn't know any of this, be aware when next you order suya.

INGREDIENTS
1 Whole Chicken (in medium pieces)

Curry
Ginger

Thyme
Salt
Suya Pepper (as much as you can handle)
1 Onion

SUYA CHICKEN
1. Season the chicken with the curry, ginger, thyme and salt.
2. Coat with the suya spice
3. Optional: Chop up half an onion and add to the chicken. Marinate for 1 hour, in the fridge.
4. Pre-heat your oven to 220C.
5. Add the chicken to an oven pan, sprinkle some more suya pepper on it.
6. Leave to cook for 20 minutes.
7. Turn the chicken pieces and cook for another 15 minutes.
8. It's ready :)

TO SERVE
Add 2-3 pieces to a plate and, yes, sprinkle some more suya spice on the chicken. Chop/slice half an onion and serve.
Other serving options: With roasted sweet potatoes or plantain. Or some cauliflower jollof or fried rice.

Are you the same? Do you use suya pepper on anything and everything?

I'm Challenging Myself...

...and you, maybe?

I'm very proud of myself - after months of feeling stuck in a rut, I did my #CleanNineteen challenge in March. At the end of the 19 days, I felt more like myself than I had in ages, it almost felt like I had reset my attitude to my diet - I needed it!

So, to continue to motivate myself, and others I hope, I set myself another challenge for the month of May. It doesn't matter what your starting point is, it's the progress and results you get at the end that matter.

I've used the #GetRippedWithAdura on Instagram hashtag because the other one I wanted to use had already been used for something else.

My starting picture is here: http://instagram.com/p/Y5dQl0ADW-/

Goal: More definition in my abs - to see a significant change in my abs/mid-section

How?
1. Doing 2 minutes of plank daily.
2. Doing 2 strength sessions a week
3. Doing Yoga 1-2 times a week.
4. Eating clean
- Processed sugar free and low sugar.
- Completely treat free, especially during the 1st two weeks. And the option to have one treat per week during weeks 3 and 4 (but I plan not to).  By treats, I mean foods with processed sugar (cakes, ice-cream, etc)
- Cutting down carbs, except on workout days. Examples of carbs allowed are: plantain, sweet potatoes, brown beans and quinoa.

If you're interested in following my progress or you want to join me on this challenge, follow me on Instagram: @Adura_O, where I'll be posting daily updates on anything from my planks to the meals I eat. If you're on Pinterest, I'm also posting daily updates ---> http://pinterest.com/adura/get-ripped-with-me/

I started yesterday:

Please be aware this will not have the same structured approach and direction as the Get Trimmer Challenge. If you want weekly plans, tips, a forum and regular support, sign up for the next Get Trimmer Challenge HERE (starts on the 17th of June).