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

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

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

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

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

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

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 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!

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.

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

@DAlawode on twitter

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

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/

Join @coredratics again and shed those unwanted calories at Coredratics techno aerobics. An hour of power packed classic aerobics exercise that will leave you feeling great. #Fitness #Fun #wellness #MentalStability #Health #BodyBuilding #Muscle #fitfam #Aerobics #squats #lunges #planks #Abs Link in bio