chilisauce am glad you liked it wetin u take chop am so na egg and sausage ni meanwhile na zemaye no bi temaya

Chillisauce:


edwife, come oh. Efe says you have hairy chest . Oh ok, I thought I saw hair not muscles

EfemenaXY:



Efe = wobbly knees.
Edwife = hairy man chest...

So whose wrapper should i hold now?

When did muscle turn to hair?

EfemenaXY:




Not good. You need to chew your food and give your stomach less work to do, girl.

Like Edwife mentioned, choosing to eat healthily shouldn't feel like such a chore. More importantly, I think you need to decide what your short term and long term goals are. If weight loss is one of them, dieting alone won't cut it. You'll need to throw in a couple of exercises to achieve that. If on the other hand you're aren't looking at weight loss but aiming to maintain your weight, then you can make up your diet as you go along, to suit your needs.

For me, weight loss is my number one priority. Once I've achieved my desired goal weight, then, I'd be looking to maintain that weight and that's when I might switch my exercises to focus mostly strength building ones, rather than fat burning and endurance exercises. So, since I'm keen to keep on shedding those lbs, I make up diets and do exercises that would help me achieve that. As per diets, I've chosen to totally eliminate all:

~ Fats/oily foods (I do feel a little bit guilty about using 2 tablespoons of palm oil for my African stir fry & Bole...)
~ All processed sugars / foods and drinks that contain those - hence my going very natural with fresh fruits and water. No sweets. No cakes. No fizzy drinks. No white/brown/sweetner or sugars.
~ Reduced sodium content / salts. Thus absolutely no ready-made meal. No crisps. No fast foods.

That explains why I've opted for the plain porridge without milk or sugars. I still get my complex carb slowly releasing energy throughout the day from the porridge. My sugars from a wide assortment of fruits. And of course, lots and lots of green vegs. I love cucumbers, lettuce, broccli, brussel sprouts, green peas, green beans/lentils, ugwu (pumpkin leaves), and cress. On the other hand, I absolutely detest leeks and spring onions. So you see, it's all about experimenting with foods that would help you achieve your desired goals.

My short term goal is to lose some weight and tone up my body muscles.But I am trying to go about it by doing having a more everyday healthy living active lifestyle approach.i have done the whole get gym membership,join certain classes, do Atkins diet, do Cambridge diet etc and I realise that I lose the weight I am motivated for a while and in between I just begin to drop off the wagon(so to speak) and I am right back to square 1.

I stumbled on a page on Instagram called healthy everyday living and her approach is what I am following at the mo. I try to exercise every single day,some days might be an intense 1 hr cardioworkout routine,some days squats/press ups/weights etc. Some days it might be setting my pedometer to 15,000 steps and getting off the train a few stops before and walking in to work,running up the escalators at Bank station(now I can't even just stand on escalators I have to run up it except am with the kids)using the upstairs bathroom at work etc.Some days it's running,skipping,jogging,dance workouts but I just have to make sure I do some sort intense physical activity everyday.Some days I manage two hours some days 30 mins. I can see the pounds gradually dropping off and most of my trousers/clothes are now looking funny on me but I am trying hard not to get carried away by that. It's a long term thing for me because i have lost weight so many times staying motivated has always been my issue.

That porridge na wa. In my mind I was like warrisdis na who send me message.But I like pushing myself .I have thrown out all my sweetners and have taken Edwife advise and now use one one tsp of brown sugar with my tea .Or I use honey. Last night sef I had one of my fruit teas with nothing at all sef so I know I will get there eventually.

Well done everyone you just don't know how many people you might be motivating.One thing I have realised is that you can get a lot of motivation online esp if you don't have anyone physically pushing towards that goal. fitness/healthy eating buddies help to motivate you when you are about to drop off the wagon. They are sooo important. I have gotten a lot of keep fit and healthy living food ideas online and they are indeed a life saver. I am even in a group on FB called WEW women encouraging women to workout and it's awesome.so many inspiring stories on there.

EfemenaXY:




You see yourself? Na so you wan put Efe for trouble this early morning...

Mehn! Chilli, my knees hurt! I don't even know whether this na good pain or the "be careful" kinda pain. I wan go jogging now, but what if my kneecaps pop out?

You don go cycling today? See us see wahala oh!

Efe = wobbly knees.

Edwife = hairy man chest...

Abegiii, this pain, how them go do am? I feel this pain like its in the shaft of my tibia. My thighs have been on fire and na you i follow dey do ooo. Been running nearly one hour on the treadmil.

So far, i am 4kg down. I lost 2kg in just this week. Ofcourse i have eliminated all fries, cut down seriously on carbs, i get my carbs basically from sweet potatoes and ripe plantain. I roast both. I do more proteins, learning to get used to veggies. I also do lots of fruits, make them in to smoothie and add a handful of baby spinach to it.

And you know what? Even with this pain, i dont feel like stopping.

As for ndi 6 packs, i am beginnig to see small small lines on my tummy, very faint 6 packs. I introduced the lower abs work out from blogite or wetin be the name that you posted. Mehn, those workouts are good. You feel the effect ozugbo ozugbo (immediately).

Will keep following silently

Here is my before and after pics. I was able to achieve this by getting rid of some food ( Eba, fufu, milo,pounded yam, gala, sugar, soft drinks , fried food ,spaghetti, ,palm oil and red meat).

I replaced them with wheat flour, unripe plantain flour, beans, moi moi, fish, goat meat, egg, olive oil for cooking, chicken,fruits and vegetables.

@damiso, is running up the escalators not dangerous?

cococandy:
@damiso, is running up the escalators not dangerous?

Coco, if you have a train or flight to catch and you are almost late, trust me, you will run. Even with ur luggage that you shouldn't ordinarily carry on it, na so you go carry am dey jump

However, some peeps don't have the patience...just too slow for them

Kimoni:



Coco, if you have a train or flight to catch and you are almost late, trust me, you will run. Even with ur luggage that you shouldn't ordinarily carry on it, na so you go carry am dey jump

However, some peeps don't have the patience...just too slow for them

no kidding huh?

I fell down the escalator once at that Dubai airport.
High heels, handbag, luggages, jacket draped on my arms.... Everything was in the way. I lost my grip while trying to haul myself and all my orisirisi on at once and fell.
Thank God I wasn't hurt.
Nne I can't try running on that thing o.
The memory is still fresh in my mind.

EfemenaXY:




You see yourself? Na so you wan put Efe for trouble this early morning...

Mehn! Chilli, my knees hurt! I don't even know whether this na good pain or the "be careful" kinda pain. I wan go jogging now, but what if my kneecaps pop out?

You don go cycling today? See us see wahala oh!

Efe = wobbly knees.

Edwife = hairy man chest...

Efe as for your knees,stop with the running for now until you feel better,If you start using your knee before it's healed, you could wind up with permanent damage.
While you get better, try out a new activity that won't aggravate your runner's knee. For instance, do laps in the pool instead or sit up anything but exercises that will put pressure on your knees.

I am glad you know that if you do the same thing over and over again, the process becomes easier. This applies to your running workouts too. Not only will they start to feel more effortless (even if you're still sweating and pumping your legs), but your metabolism literally learns and reacts so that fewer calories are burned with the same exercise output ending up with no weight changes by the end of the day.

That's why some people start losing weight when running but after 3 weeks,they literally stuck there and unable to shed more weight.

So changing exercises after 2 weeks is good for weight loss.
Please don't take your knee pain lightly,let it rest.I hope you feel better soon.

cococandy:
no kidding huh?

I fell down the escalator once at that Dubai airport.
High heels, handbag, luggages, jacket draped on my arms.... Everything was in the way. I lost my grip while trying to haul myself and all my orisirisi on at once and fell.
Thank God I wasn't hurt.
Nne I can't try running on that thing o.
The memory is still fresh in my mind.

Ndo!

Blame it on the high heels and the different orisirisi

I avoid wearing high heels when traveling

The distances between some terminals is just crazy

Lesson learned.

Kimoni:




Ndo!

Blame it on the high heels and the different orisirisi

I avoid wearing high heels when traveling

The distances between some terminals is just crazy

Ogbolo
blended brocolli
spinach

Since no okra found, we had to improvise .

Taste great. Not for me though

edwife:





So whose wrapper should i hold now?

When did muscle turn to hair?

My dear, blame it on alcohol.

Or may efe typed hair but deleted it.
it's my word against hers.

Kimoni:



This used to frustrate me back in the days ehnn, one lost small rat in the midst of those women. But I loved them all during harvest and society days. You go chop taya. My mum belonged to St Micheals society, those people pray for 5 mins and chop for 5 hrs

When we yab her about how much they love to chop and socialise, she will tell you their God does not like stress

Efe, pls invite me anytime there is chop chop, I'll borrow my mum's attire

correct woman.

my type of woman your mum

Chillisauce:

My dear, blame it on alcohol.
Or may efe typed hair but deleted it.
it's my word against hers.

Chillisauce:

Nice. Wey photo na.

As promised

It did look a lot better when I first made it sha. This is the microwaved, defrosted version of my original potato porridge. So it kinda explains why the sweet potatoes sort of look er...er...squashed.

Okro soup with fresh fish and shripms

With wheat eba.

edwife:
Okro soup with fresh fish and shripms

With wheat eba.

Nice looking soup Eds. Me likey.

EfemenaXY:


Nice looking soup Eds. Me likey.

Thank you dear,how are your knees doing?

Chillisauce:


My dear, blame it on alcohol.

Or may efe typed hair but deleted it.
it's my word against hers.

I don't believe this alcohol,you don't drink.

I know efe is very involved in fact culprit number one.

Chillisauce:
Ogbolo
blended brocolli
spinach

Since no okra found, we had to improvise .

Taste great. Not for me though

You see your life?

EfemenaXY:



It did look a lot better when I first made it sha. This is the microwaved, defrosted version of my original potato porridge. So it kinda explains why the sweet potatoes sort of look er...er...squashed.

I love your fish pepper soup more,i need to make one of these days.Will holla at you for the recipe.

damiso:


My short term goal is to lose some weight and tone up my body muscles.But I am trying to go about it by doing having a more everyday healthy living active lifestyle approach.i have done the whole get gym membership,join certain classes, do Atkins diet, do Cambridge diet etc and I realise that I lose the weight I am motivated for a while and in between I just begin to drop off the wagon(so to speak) and I am right back to square 1.

I stumbled on a page on Instagram called healthy everyday living and her approach is what I am following at the mo. I try to exercise every single day,some days might be an intense 1 hr cardioworkout routine,some days squats/press ups/weights etc. Some days it might be setting my pedometer to 15,000 steps and getting off the train a few stops before and walking in to work,running up the escalators at Bank station(now I can't even just stand on escalators I have to run up it except am with the kids)using the upstairs bathroom at work etc.Some days it's running,skipping,jogging,dance workouts but I just have to make sure I do some sort intense physical activity everyday.Some days I manage two hours some days 30 mins. I can see the pounds gradually dropping off and most of my trousers/clothes are now looking funny on me but I am trying hard not to get carried away by that. It's a long term thing for me because i have lost weight so many times staying motivated has always been my issue.

That porridge na wa. In my mind I was like warrisdis na who send me message. But I like pushing myself .I have thrown out all my sweetners and have taken Edwife advise and now use one one tsp of brown sugar with my tea .Or I use honey. Last night sef I had one of my fruit teas with nothing at all sef so I know I will get there eventually.

Well done everyone you just don't know how many people you might be motivating.One thing I have realised is that you can get a lot of motivation online esp if you don't have anyone physically pushing towards that goal. fitness/healthy eating buddies help to motivate you when you are about to drop off the wagon. They are sooo important. I have gotten a lot of keep fit and healthy living food ideas online and they are indeed a life saver. I am even in a group on FB called WEW women encouraging women to workout and it's awesome.so many inspiring stories on there.

Damiso, did you er...hold your nose whilst trying to swallow the plain porridge? You know, sort of like squeezing your face before taking a tablespoon of Corvonia Chesty Cough Syrup? Sorry, I just can't help laughing!

But that aside, you're doing well. It's really hard to put enough time aside for exercising whilst working. Difficult but not unachievable - and you're doing fine. Re: the escalators, I know exactly what you mean. I too do that sometimes. Not running up though, but walking briskly upwards while most people stand to the right.

cococandy:
no kidding huh?

I fell down the escalator once at that Dubai airport.
High heels, handbag, luggages, jacket draped on my arms.... Everything was in the way. I lost my grip while trying to haul myself and all my orisirisi on at once and fell.
Thank God I wasn't hurt.
Nne I can't try running on that thing o.
The memory is still fresh in my mind.

Lol!

Coco, keep shakara aside when doing your runs. Bustling between terminals, catching the tube, trying to beat the early morning / late evening rush on your way to work/school and back home is best done with flat pumps. I tend to keep my high-heels in my bag and leave home with very flat shoes. When I get to the office, I take them off, place under my desk, and carry on with my high heels. They even last longer this way sef.

Lucky you didn't hurt yourself though.

queen47:


Abegiii, this pain, how them go do am? I feel this pain like its in the shaft of my tibia. My thighs have been on fire and na you i follow dey do ooo. Been running nearly one hour on the treadmil.

So far, i am 4kg down. I lost 2kg in just this week. Ofcourse i have eliminated all fries, cut down seriously on carbs, i get my carbs basically from sweet potatoes and ripe plantain. I roast both. I do more proteins, learning to get used to veggies. I also do lots of fruits, make them in to smoothie and add a handful of baby spinach to it.

And you know what? Even with this pain, i dont feel like stopping.

As for ndi 6 packs, i am beginnig to see small small lines on my tummy, very faint 6 packs. I introduced the lower abs work out from blogite or wetin be the name that you posted. Mehn, those workouts are good. You feel the effect ozugbo ozugbo (immediately).

Will keep following silently

Queen, I'm seriously impressed by what you've achieved so far. If anything, this post of yours is even firing me on! Chai. This is beginning to feel like some sort of competition oh!

Re: the bolded, what you're feeling right now is called Shin Splints and these are common for beginner runners or those who haven't run in a long time. I used to get those a lot too, when I first started. Excruciating pain. What I did was to look this up on the internet to find out how to resolve this. The suggestions I read up nor do me, to be honest. I was like, "What?! Rest for 5/6 weeks??! Then what's the point?"

I'll come to the shin splints but first and foremost, make sure you've got good running shoes. That was what I did even before I started jogging. Depending on where your based, go to a reputable sports shop and tell them that you want to take up jogging and you need a good pair of running shoes that would protect you as you run. That was what I did. They'll check your feet to see if you've got an arch (or not) and then choose a pair that would fit your feet. Also, make sure you've got padded insoles to cushion / lessen the impact of your feet pounding on the treadmill / pavement as you run. I also got runners socks. Very short one that don't extend beyond the ankle, but are slightly padded at the heels. Finally, make sure you adopt the right posture when running. Your head should be held up high, shoulders upright (don't slouch or bend forwards...not good), and your arms bent at the elbows and firmly at your sides going in a back and forth direction (not sideways) while you run. Have a look at this short clip below. It explains what I'm trying to say much better.


https://www.youtube.com/watch?v=8XiwtiDTlYU

Now, to the shin splints. Like I mentioned earlier, the "solutions" I saw from researching this online just didn't cut it for me. Stuff like pressing the area with a bag of frozen peas, using rollers, etc...Nah. It got me thinking, our forefathers of old must have had similar injuries while working on the farms. Did they have frozen peas in those days?

So what I did (and it worked for me), was to sit back on the settee with both my legs stretched out in front of me. Then I dipped a towel in very hot water (boiling water to be precise), squeezed it, and then wrapped the hot towel around my leg (calf muscles and shin), while pressing down for a few seconds. Be careful not to burn yourself though! I repeated this process a couple of times for both legs (till the water in the bowl eventually cooled down), pressing and holding down. Afterwhich I used RUB to massage down the aching muscles on my tibia, using both hands - my thumbs to be precise. It hurt like hell, but I did this consistently in the mornings and evenings till the pain eventually stopped. I didn't stop running though. Maybe I should have, but I didn't.

Anyway, this is what worked for me - but you might want to seek professional help from your doctor just to be on the safe side.

Thumbs up for the weight loss and determination, queen. It certainly isn't easy, so kudos to you girl.

opemipo9:
Here is my before and after pics. I was able to achieve this by getting rid of some food ( Eba, fufu, milo,pounded yam, gala, sugar, soft drinks , fried food ,spaghetti, ,palm oil and red meat).

I replaced them with wheat flour, unripe plantain flour, beans, moi moi, fish, goat meat, egg, olive oil for cooking, chicken,fruits and vegetables.

Opemipo9: I saw your before and after pictures before you took them down, but couldn't comment because I was mobile.

Goodness! You look GREAT! I don't know you but I am envious oh! You looked motherly in the before pic, and like a proper Omoge-Sissy in the after pic.

Well done! Truly impressive.

Breakfast. Had this with a cup of tea(with skimmed milk and brown sugar ) and large flaky oats.

edwife:


Efe as for your knees,stop with the running for now until you feel better,If you start using your knee before it's healed, you could wind up with permanent damage.
While you get better, try out a new activity that won't aggravate your runner's knee. For instance, do laps in the pool instead or sit up anything but exercises that will put pressure on your knees.

I am glad you know that if you do the same thing over and over again, the process becomes easier. This applies to your running workouts too. Not only will they start to feel more effortless (even if you're still sweating and pumping your legs), but your metabolism literally learns and reacts so that fewer calories are burned with the same exercise output ending up with no weight changes by the end of the day.

That's why some people start losing weight when running but after 3 weeks,they literally stuck there and unable to shed more weight.

So changing exercises after 2 weeks is good for weight loss.
Please don't take your knee pain lightly,let it rest.I hope you feel better soon.

Oh dear! And I already went for my late morning / early afternoon run today. Did 8 laps. 12 miles. 2hrs 05 mins.

But thanks for the advice Eds, I do appreciate it. Thing is, it's not a sharp, excruciating pain, but a dull throbbing one which I feel on both knees. That's why I'm worried. I laid off jogging for 3 days prior to today though. Yes, more rest, and I'll book an appointment to see my GP about this. In the meantime, I've been looking this up on the internet, and apparently, Runner's Knees is common with runners.

I think I know what's caused this though. Not enough warm up exercises before and after. Silly me. I also think Scola Dondo's intensive dance routine might have contributed to this too. You know, that bit in her Azonto workout where she shouts "Down!" and you drop to your knees while still twisting your waist like an Omoge... Ahh! That bit always gets me

In the meantime, I'll be pressing with a hot towel and massaging with RUB. That worked a treat for my shin splints. So hopefully, it might work for my knees. But thanks all the same sis. Much appreciated.

I now have a large collection of flats.

Won't make that mistake again.

EfemenaXY:


Lol!

Coco, keep shakara aside when doing your runs. Bustling between terminals, catching the tube, trying to beat the early morning / late evening rush on your way to work/school and back home is best done with flat pumps. I tend to keep my high-heels in my bag and leave home with very flat shoes. When I get to the office, I take them off, place under my desk, and carry on with my high heels. They even last longer this way sef.

Lucky you didn't hurt yourself though.

Kimoni:

This used to frustrate me back in the days ehnn, one lost small rat in the midst of those women. But I loved them all during harvest and society days. You go chop taya. My mum belonged to St Micheals society, those people pray for 5 mins and chop for 5 hrs
When we yab her about how much they love to chop and socialise, she will tell you their God does not like stress
Efe, pls invite me anytime there is chop chop, I'll borrow my mum's attire

You try. You wanna cheat using wrapper? Come to think of it, wrappers should be banned jor. With dresses or trousers, person go know say dem dey pile on the pounds when the zippers and buttons nor gree co-operate. But with wrappers? Expressway, toll-gate free way to just expand, and expand, and expand...

edwife:


Thank you dear,how are your knees doing?

Na to dey go softly-softly oh!

Chillisauce:

My dear, blame it on alcohol.
Or may efe typed hair but deleted it.
it's my word against hers.

You are such a bad, baad, baaad, influence ma'am!

edwife:

I don't believe this alcohol,you don't drink.
I know efe is very involved in fact culprit number one.

Chai! I-yam-innocent na.

I know I've been er...naughty in the past, but this time, na Chilli start am. Abeg hold her wrapper tight. Na she start the hairy gist. I just followed suit.

ladygogo:
Breakfast. Had this with a cup of tea(with skimmed milk and brown sugar ) and large flaky oats.

this is one lean breakfast

EfemenaXY:


Queen, I'm seriously impressed by what you've achieved so far. If anything, this post of yours is even firing me on! Chai. This is beginning to feel like some sort of competition oh!

Re: the bolded, what you're feeling right now is called Shin Splints and these are common for beginner runners or those who haven't run in a long time. I used to get those a lot too, when I first started. Excruciating pain. What I did was to look this up on the internet to find out how to resolve this. The suggestions I read up nor do me, to be honest. I was like, "What?! Rest for 5/6 weeks??! Then what's the point?"

I'll come to the shin splints but first and foremost, make sure you've got good running shoes. That was what I did even before I started jogging. Depending on where your based, go to a reputable sports shop and tell them that you want to take up jogging and you need a good pair of running shoes that would protect you as you run. That was what I did. They'll check your feet to see if you've got an arch (or not) and then choose a pair that would fit your feet. Also, make sure you've got padded insoles to cushion / lessen the impact of your feet pounding on the treadmill / pavement as you run. I also got runners socks. Very short one that don't extend beyond the ankle, but are slightly padded at the heels. Finally, make sure you adopt the right posture when running. Your head should be held up high, shoulders upright (don't slouch or bend forwards...not good), and your arms bent at the elbows and firmly at your sides going in a back and forth direction (not sideways) while you run. Have a look at this short clip below. It explains what I'm trying to say much better.


https://www.youtube.com/watch?v=8XiwtiDTlYU

Now, to the shin splints. Like I mentioned earlier, the "solutions" I saw from researching this online just didn't cut it for me. Stuff like pressing the area with a bag of frozen peas, using rollers, etc...Nah. It got me thinking, our forefathers of old must have had similar injuries while working on the farms. Did they have frozen peas in those days?

So what I did (and it worked for me), was to sit back on the settee with both my legs stretched out in front of me. Then I dipped a towel in very hot water (boiling water to be precise), squeezed it, and then wrapped the hot towel around my leg (calf muscles and shin), while pressing down for a few seconds. Be careful not to burn yourself though! I repeated this process a couple of times for both legs (till the water in the bowl eventually cooled down), pressing and holding down. Afterwhich I used RUB to massage down the aching muscles on my tibia, using both hands - my thumbs to be precise. It hurt like hell, but I did this consistently in the mornings and evenings till the pain eventually stopped. I didn't stop running though. Maybe I should have, but I didn't.

Anyway, this is what worked for me - but you might want to seek professional help from your doctor just to be on the safe side.

Thumbs up for the weight loss and determination, queen. It certainly isn't easy, so kudos to you girl.

Thanks Nne. I had my legs massaged this evening with RUB and it feels a bit better. Will probably add the hot water and repeat morrow.

I took today off but i did some jumping jacks though. Will kick off again next week. I aim to loose about 1kg every week.

As for the shoes, i will check some sports shop and see. And true, its probably because i have not been that physically active in a long time untill i started this run. I used to skip upto 4000 times a day. I am almost perfect at skipping. I think i can go for skipping competition sef. Just added running cos skipping was getting boring.

Lol @competition. Nne, this competition is real. When i am running and start getting tired, i tell myself that Efe is running 2 hours...... Additionally, i try to visualise the body i am aiming for, so i keep pushing. I must get there.

cococandy:
this is one lean breakfast

Its actually quite filling compared to the cup of tea I usually have in the mornings.