Damage Control

Christmas is done and dusted!!! Onto the Nu year guys, Nu beginnings, Nu possibilities!!!

Yesterday was the final day of the Nu damage control challenge on my Facebook page Facebook.com/NuFitnessandnutrition. 

It started on Monday the 23rd of December through Christmas to keep our eyes on the fitness ball. Fitness is a lifestyle and not an event!!!

Hope you guys are focused once again on your fitness goals? Never let a Holiday ruin months and years of hardwork. Keep pushing guys!!! Love you!!!

Happy Holidays!!!

Wow!!! It's that time of the year again guys, Christmas day is tomorrow, yippeeee!!!
It is a season to be merry and happy and enjoy yourselves with loved ones.

Do me a favor guys and think not about calories, hahaha, just let your hair down and enjoy yourselves!!! You only live once after all.

Merry Christmas guys and a very prosperous 2014, never lose focus, your dreams are still within reach, just have faith in yourselves and keep believing. Love you!!!

 

Love Calories!!!

Yes I do love calories because they are necessary for my fitness success!!! I need my calories in food to survive and I also need the calories from exercise to be healthy and fit!!!

Stop stressing about calories and begin to fall in love with them, make them work for you, not against you!!!

Aim to create a calorie deficit if you want to lose weight,calories expended through exercise exceeding calories consumed in food.

Create a balance if maintaining your current weight and a surplus if you plan to add some weight, yes I said add some weight, we must remember that we all have different goals!!!  

Enjoy your weekend guys!!! Love you!!!

Maintenance is a capital B!!!

Weight loss is awesome, it makes you far healthier and gives you more self confidence.

Maintenance on the other hand is a capital B. It is not so easy, infact I think it is more difficult to maintain your weight than lose it.

It is important to understand that anything great takes work and you have to make your journey a lifestyle for it to be sustainable. Love you!!!

Comfortable Risk!!!

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It is crucial that we find a balance between comfort and risk in our lives, especially in the area of exercise and nutrition!!!

Too much or too little can be counter productive, because too little is demotivational and will most likely not produce positive results. Too much on the other hand can result in a burn out or injury in terms of exercise!!!

It is always a great idea to find your point of comfortable risk for sustainability and positive results and this can be achieved through trial and error over time!!! You have come too far to stop now, keep pushing!!! Love you!!!

 


 
 

Holiday Mentality

A lot of people keep postponing their goals,whether career related or fitness related because of one holiday or the other!!!

The sad fact is there will always be holidays from Christmas to Valentine to Easter to Summer to Halloween to Thanksgiving!!! So when will you eventually do something positive about your life? Never? That's so correct!!!

Stop waiting for the right time to start, start right now and you'll be glad you did. Have a lovely weekend, love you!!!

Year end, Nu year resolutions!!!

So the year is almost over? Awesome season to end the year with, Christmas!!!Jingle bells!!!

For me the end of every year is actually the beginning of the next, my resolutions are on my mind already!!!

What have you resolved to do better in 2014? What fears kept you from your dreams? Overcome them!!!

Resolve to be a fitter you, loveable, honest, focused, dedicated and spiritual.

Never be content with where you are right now, aim for bigger and better. You deserve it!!! Does the pic below remind you of you?

Nu Facebook Fan Page!!!

Hello guys!!!

Just a quick update on my new Facebook Fan page, please get  your friends and family to "like" my page and encourage me on this  fitness journey.

The link is www.facebook.com/nufitnessandnutrition. Lots of page challenges and giveaways to follow!!! The fitness train is on track guys, better be on it!!!

12 days to Christmas Challenge!!!

The above challenge on my Facebook page consists of  12 body weight exercises like squats, jumping jacks, wall sits etc which is on day four so far and will run till the 14th of this month!!!

Not too late to join guys, the picture of the challenge is below so you can start today and do an exercise a day for the next 12 days? Body weight exercises are considered more effective for weight loss than cardio or HIIT on their own!!!

Also happy to announce that the NU Walking club will also be starting soon, pictured is the kit for members, pink and fabulous!!!


Have a nice weekend and live the fit life, love you!!!

Triple Dee Facebook challenge!!!

Currently hosting a Facebook challenge titled the "Dinner date challenge" 

It involves eating dinner early, before 7pm and bedtime before 10pm. It will run for the next 12 days and two lucky participants will win freebies!!!

Come and join the party, it is great for the body, sleep and light dinners!!! Loving the discipline already and today is just day two!!!

Had a green smoothie for dinner!!!

Nu Launch party!!!

So so excited right now, the effect of a successful launch party!!!

The nuconsulting launch was a huge success and we had so much fitness, fun, food and drinks!!!

It was the beginning of the rest of my life, a NU beginning!!! Pow!!! Onto the next phase guys, watch this space!!! Love you!!!

Green Smoothie Rocks!!!

This evening I made a very green smoothie for the first time and absolutely loved it.

Used lemon, cucumber, spinach, bananas, avocado and an apple!!! It was green and yummy!!!

Will have this for dinner more often!!! Never knock it till you've tried it, right?

My exercise today was my Nu African TrampoDance, 450 calories zapped!!! What exercise  are you doing today and what are you eating?

Happy thanksgiving guys!!! Love you!!!

Small spaces, Big victories!!!

Another week, another chance to make things right!!! Hope you guys had an awesome weekend?

Putting finishing touches to my business launch party in 5 days, excited!!!

Wanted to quickly share a non scale victory with you guys, got off the bus and trying to cross the road, came across a tiny space which would normally not fit my frame years ago, decided to be brave and go through it, it worked!!!! Yippee!!!

Learn to achieve the most you can with the least you're given!! Have a nice day guys!!!

Graduation done and dusted!!!

Yesterday was an awesome experience for me. Had my graduation for my MBA, Masters of Business Administration.

It was a day of sober reflection of how far I've come and how far I can go with the knowledge and experience I now have.

Keep improving yourself and  never allow yourself become outdated, keep moving forward and growing!!! Love you!!!

Detox Queen

Day 4 of my Nu Raw Detox and I'm having the time of my life, feel alive, lighter and my skin is glowing!!!

Will make this part of my monthly health and fitness routine going forward. Excited about how much I've learnt about myself in the past 4 days, I can do whatever I put my mind to do!!!

Bring on day 5 tomorrow, excited, who is joining me? Hahaha!!! Love you!!!

Nu Raw Detox

Started a 7 day detox today along with some of my friends, will be eating only fruits, vegetables and nuts for the next 7 days.

Phew!!! Got through today, excited!!! What will this challenge teach me? Self control!!!

Will keep you guys updated about how it goes, wish me luck guys.

Have a nice week, love you!!!

Winners not Losers!!!

Yesterday marked the end of an awesome Facebook challenge which was aimed at giving up a food weakness for two weeks, just to help us build our self control. 

A virtual draw for three visibility arm bands was conducted and three gorgeous women were lucky winners. But overall, all those that participated in the challenge are winners not losers!!!

Have a fit weekend guys, love you!!!

NU African Dance Class!!!

Hello guys!!! Hope you're having a fit and fun week so far? I'm having an awesome one!!!

I did a test run of my forthcoming African Dance Class and it was awesome!!! About 350 calories in about 30 minutes!!!

Realistically for an effective workout you should aim to burn about 100 calories every 10 minutes, so this workout passed the test!!! Yippeeee!!!

Have a nice day guys!!! Love you!!!

Business Networking!!!

Hello dear friends!!! New week, better goals, moving closer to the end of an amazing year!!!

My business cards and flyers just arrived in the post, yippeeeee!!! Excited to start spreading the word about my business. 

The positive effect of networking for any business cannot be overemphasised. You need to connect with people to grow your business!!!

Have a nice week guys!!! Love you!!!

Success Stands Alone!!!

Hello Friends!!! Hope you are having an active weekend so far? Healthy meals? I had a relatively good week so far food wise and exercised four days this week. Today and tomorrow are rest days for me, trying to recover from a flu. *sigh*

Just thinking about my journey towards starting my business and realized that not everyone will understand your vision. You need to be strong enough to stand on your own regardless of opposing views about your vision in life. The ultimate revenge for naysayers is success.

This is your life ,not a rehearsal, so make sure you live it for yourself, not anyone else, SUCCESS ALWAYS STANDS ALONE!!! Have a great weekend , love you!!!

Tweet tweet tweet!!!

Ready, set, Tweet!!!

NuConsulting is now on twitter!!! Nu fitness has joined the generation of tweeting!!! Changing lives one tweet at a time.

My personal struggles as a woman with my weight "weighed"me down for years and I eventually decided to fix it once and for all in November 2012.

I can show you how, make contact and let me help you get a NU body!!!Have an awesome weekend folks, love you!!!

Website Launch!!!

Hello dears!!! Apologies for not posting as often as I should. Been trying to tie the loose ends on my personal training business and I just launched my website, yippeeeeeeee!!!

Please visit the site and browse through the services we offer. We offer a range of online and face to face fitness packages and some fun group cardio classes like Afro Dancexercise.

The web address is http://nuconsulting.biz. My business cards are also ready and the pic above is what it looks like. I'm really excited about these new developments. God bless and have an awesome week!!! Love you!!!

Certification certification certification!!!

Excited guys!!! Just got my Certification in Personal Training, it's official!!! In life what you give is what you get. Hardwork pays. I'm learning to let my passion open doors for me. What are you waiting for? Love you!!!

Holiday Binge!!!

Hello guys!!! I'm sure some of you are still recovering from the sugar high from too many Halloween sweets, hahaha!!! 

Soon, Christmas holidays, then we have Valentine and then Easter and then Summer and birthday parties!!! Celebrations will always be around but our reaction to food during these periods needs to change for the better.

Once we understand that our nutrition is part of our lifestyle, then we don't have to keep binging during every holiday because we eliminated certain food groups, moderation is always better than elimination!!!

Pictured below is what my lunch today looked like, grilled sweet potato,

tomato, gherkin, gree bell pepper and stewed chicken.

Have an awesome week guys, love you!!!

Dublin Marathon!!!

Hi guys!!! Hope you had a great weekend and hoping you have a fulfilling week!!! Today is the Dublin marathon, which is done yearly in October. I ran a 10km this morning in solidarity for fellow runners out there running the race. Hopefully run it next year!!! I also had a lovely brunch of a native African meal (pictured): Garri, made from Cassava and some okra,with some fish stew, made the African way!!! It was yummy and  below 400 calories, not bad for a meal!!! Have a nice day!!! Love you!!!

Monitoring your heart rate: Phone Apps vs HR Monitors?

During most of my runs, I use two running apps on my phone, to avoid any GPS issues during my run. But I also found out the reality of running apps not being highly accurate!!! Below are the results from my 5km run yesterday, the total calories are different for both apps.

It is advisable to invest in a good heart rate monitor for your exercises especially for running because it will give you a more accurate record of the total calorie expenditure!!!

Whatever is worth doing is worth doing well, right? Have a lovely Sunday guys!!!

A Run a Day keeps the Shrink Away!!!

End of another work week!!! Ran 15km this morning, phone app issues at about 12km and I must say it felt awesome. Running for me is no longer about fitness or weight loss, it's much deeper than that, I'm happier when I run, it allows me think, gives me clarity and keeps me sane. Who needs a shrink when you can run? Lol. A trial will convince you!!! Have an awesome weekend, love you!!!

Bulgur-Swede Jollof Recipe!!!

This recipe works out at about 260 or 370 calories a plate or portion depending in the portion size. Bulgur is a grain very high in protein like quinoa. You can vary or change the ingredients as desired!!! Make it unique to you!!!

Bulgur: 1000 g @ 820 calories 

Blended onion, tomato and pepper @ 15 calories 

Swede 100g @ 104 calories 

Tbsp of  balsamic vinegar @ 10 calories 

Maggi cubes or stock cube @ 20 calories

Mixed vegetables @ 50 calories

Sweet corn 480g @ 425 calories

Bacon bits 250g @ 753 calories

Tuna in sunflower oil 189g @ 284 calories 

Tbsp olive oil @ 119 calories

Mix ingredients together and cook in boiled water, that covers the bulgur, for about 20-30 minutes at medium heat. Allow to cool covered and portion!!! 

Total calories for the pot is about 2600 calories.

7 plates works out at about 370 calories per plate and 260 calories if portioned into 10 plates like mine.

Enjoy, love you!!!

Rest Rest Rest!!!

Hello Nu Fam!!! Today is my rest day, exercise wise. This is crucial for success in every area of life, not only in fitness. It allows your muscles time to recover, ready to be worked again. It also prevents a "burnout", a situation where you are too fatigued to exercise. I usually have two rest days a week and I try my best to enjoy them actively. Rest for success!!! Love you!!!

Nu Book Club!!!

Just watching Oprah's Next Chapter tonight and seeing two powerful women, one the COO of Facebook Sheryl Sandberg and one, a Supreme Court Judge Sonia Sotomayor, got me thinking about my passion as always "Women Empowerment". Knowledge is power and a book club will enable me share great biographies of women who crossed boundaries and barriers to become the best they could be in their careers!!! We need to be positive always!!! Let's start off with the book "Lean In" by Sheryl Sandberg. Will post updates on what I gleaned from this book after I read it. Are you guys in? Love you!!!

Split those runs with Running Apps!!!

Hiya!!! For those out there that run or are interested in running, running apps are necessary, to give you an idea of the distance covered and at what pace per mile or per Km. It also shows your "Split Pace",  which is your pace at every mile or km covered. This gives you a more detailed picture of what happened every step of the way, great for future improvements or just to make you feel great!!! Ran a 4 miler this morning and I feel awesome because my splits show I ran a sub 7-minute km and that's good enough for me!!! Ready for my day now, have a good one!!! Love you!!!

Food Prep for SUCCESS

Food planning and food diaries!!! Two peas in the pod of sustainable weight loss!!! Plan your meals in advance, making healthy choices and ensure you log your meals in a food diary daily, trust me it helps, more than you'll ever know!!! If you don't  log it, don't eat it!!! And if you don't plan it, don't eat it!!! Love you!!!

"Nu" Running club!!!

Been thinking seriously about starting a running club for women in my neighbourhood!!! It will help women bond as well as achieve their fitness goals. One of the pivotal tools that aided my weight loss was running as a form of exercise!!! Will let you guys know how it goes!!! Love you!!!

SPICE IT UP!!!

Variety, they say, is the spice of life. One regular workout routine becomes boring and monotonous after a while. It also challenges your body and muscles less. To get more you have to be willing to give more!!! Change your routine from time to time to keep things fresh. I worked out with Billy Blanks today, it felt awesome!!! Have a nice day guys, love you!!!

It's Official!!!

So it's official, I'm Irish!!!My official swearing in ceremony was today at the National Convention Centre. Twelve years!!! Dreams do come true and take time, patiently wait and never let go of what you're dreaming about, nurture it and watch it grow!!! Love you!!!

Party Time!!!

One of the crucial ingredients to a healthy lifestyle is surrounding yourself with positive people that bring out the best in you. This weekend was awesome, hung out with great friends!!! Have a great week ahead!!! Love you!!!

Weekend Grind!!!

Weekends no longer have to be about sitting on the couch and sipping cocoa and chowing down doughnuts and chocolates,you can get active and watch your mood change for the better!!! 20km cycled this morning!!! Have a nice weekend!!! Love you!!!

Always Do U, everyone else is taken!!!

This blog will encourage you while you achieve your fitness goals!!! I will share tips, recipes and exercises that worked for me, but at the same time, a disclaimer is necessary!!! Please consult a doctor before undertaking any form of diet or exercise, what worked for me may not work for you, always DO you!!! Love you!!!

MAKE EXCUSES OR MAKE PROGRESS?

We are only human and the tendency to make excuses often leaves us lacking in areas where progress is possible. Tiny drops make an ocean eventually!!! Start small, start now!!!

FITNESS GOALS!!!

You have to work with what you have. You start somewhere, just start, it can be done, one day at a time, I did and plan to share my journey, tips, ups and downs on this blog. My befores and afters!!! Love you!!!

Stand for something and Fall for nothing!!!

Sometimes in life, your decisions may take you out of your comfort zone. Change is never comfortable. To achieve what you have never achieved before may require standing up against opposition. Just do it, the key to change is in your hands!!!Love you!!!🔐

NEW DAWN🌞

Today is a great place to start. Your dawn is unique to you and you alone. Start fresh and make the most of today. Always remember "impossible is yesterday". Love you!!!