Tola Ade King

Images from the TAK Summer Workshop!

2017-08-27T07:53:00.000-07:00

SUMMER SCULPT IS BACK AGAIN! SUMMER SCULPT WORKSHOP.

2017-07-17T06:36:00.001-07:00

Hi Guys!

Hope you're all having a great summer!

-I sure am! and I am excited to bring you some news!
This summer, I am holding the annual sculpt boot camp. unfortunately, I will only be holding one this summer, however! Not to worry!

I am going to personally ensure it is fun packed and nobody leaves with a dry t-shirt!

The sessions will involve a total body workout incorporating military-style training, functional training and Dance.

Get ready to sweat and have fun! in the best shape of your life this summer ’17

We will ignite your fire for a fitter you!in the best shape of your life this summer ’17

If you haven't already! You will leave this class prepared and ready to take on and take control of your fitness and healthy lifestyle!

The day will cover a Fitness Question and Answer segment, as well as competitions to win some valuable gift prizes.

**All Fitness Levels welcomed**

PLEASE NOTE:
THERE ARE JUST 4 EARLY BIRD TICKETS LEFT AT £8.00 AS WELL AS A FREE GOODY BAG.
TICKETS WILL THEN BE AVAILABLE FOR £10.00

Be sure to invite your friends!

Contact: @TolaAdeking 07930576494.
Hashtags: #SummerSculpt17 #TAKSSW17 #TAKSculptWorkshop #SSW17 #TOLAADEKING #TAK
TIMES: 11:00AM -13:00PM MIDDAY!

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FOLLOW ME:

WEBSITE -- -- https://www.tolaadeking.com
INSTAGRAM -- -- https://www.instagram.com/tolaadeking
SNAPCHAT -- --https://www.snapchat.com/add/tolaadeking
FACEBOOK-- -- https://www.facebook.com/tolaadeking
Contact: info@tolaadeking.com

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2017-05-08T10:59:00.000-07:00

As some of you may know,

I trained Katherine (Kay) for three months.

I met Kay at a size 155kg looking to start her fitness journey. 3 months later, she now weighs 130kg and still dropping!
She has shown great strength and made it easy for me to push her.
It's just the beginning for you Kay; To a healthier and much better quality of life!
There are much quicker ways to lose weight, but that usually comes at a cost of loose skin and an even quicker rate to put the weight back on or more!
I DO NOT believe in quick fixes! - It did not take you a day to put it on, it won't take a day to lose it!

High intensity interval and Weight training is my tool and it speaks for itself!

This is the result of hard work, clean eating, a disciplined mind and training regime!

No FAD Diet! No quick weight loss scheme!

Just hard work, sweat and tears!

And of course TAK by your side! 😉

For consultations, please contact on info@tolaadeking.com

Don't forget to stretch!

2016-03-14T10:50:00.000-07:00

Whilst most of us do a great job with our building or strengthening the muscles strengthening, many of us neglect stretching!

It is very easy to forget to stretch; a lot of gym users consider it a waste of time as they are not educated on the benefits and additionally, the effects of not stretching!

Over the years, a lot of us have learnt the importance of warming up and now incorporate it into our daily workout (some of us still don't *side-eyes*) We have been told to warm up and cool down but many of us don't know why we need to so we just skip it.

Yes, building those muscles will get you looking fitter, stronger, possibly leaner, but what do you now do when it comes to performing daily activities, i.e touching your toes!

Many people struggle to get their hands to touch their back, toes or even properly clean themselves as they have reduced flexibility which could have been avoided by regular stretching.

When exercising or doing daily activities, The muscles are contracted (shortened). when there is no stretching, the muscles starts to feel tighter as they are being shortened and not stretched, this eventually starts to reduce the range of movement and reduce flexibility of those muscles. The body compensates for this reduced flexibility by bringing in the back bones most usually and causing back problems especially in the lower back.

Solution

It's simple! Start Today! Dedicate a 10-15 minutes slot in your workout plan to stretching and cooling down. It is always included in my clients workout program. Here are a few benefits of why you should start stretching!

Stretching will increase your flexibility, this will creates a better quality of life as it allows a smoother range of movement from the joint.
It decreases the risks of spinal injuries and other bone related injuries.
It helps to relax the muscles and can be very therapeutic.
It helps to improve our posture as you improve your muscular balance
It encourages a better flow of oxygenated blood and nutrients to the soft tissues.
Helps to strengthen your control of your muscles so you have a more effective training session!

Peanut Butter and Avocado Toast

2015-08-24T05:34:00.001-07:00

A very simple, yet highly nutritional breakfast option.

Asides from the great taste of peanut butter, It has a fairly high amount of vitamins and minerals.
Avocados contain more potassium than a banana and can help to lower cholesterol.
With the addition of the wholemeal seeded bread, It makes this meal loaded with fibre, which aids with weight loss and reduces blood sugar spikes.

Having this for breakfast will keep you full for a good period of time and help to create a steady release of energy at only at estimate on 350 calories (based on the calorie provided by each ingredient on its own)

What you will need:

1 Seeded Whole meal bread
1/2 Avocado (50g)
30g of 100% Natural Peanut butter

Spread the 100% natural peanut butter across the toasted bread, then add slices of avocados to top it.

Other eating ideas: Mash the avocado and peanut butter together with a teaspoon of honey to create a thick and scrumptious spread on top of the bread.

You can have this with green tea infused with lemon, honey and mint leaves.

*Suitable for vegans and vegetarians*

*Please check your allergy to nuts*

Challenge Yourself Bootcamp Gallery

2015-08-11T04:47:00.002-07:00

TAK CHALLENGE YOURSELF BOOTCAMP

2015-07-15T08:37:00.001-07:00

CHALLENGE YOURSELF!

TolaAdeKing will be hosting THREE Bootcamp training events

This will be a chance to LEARN & IMPROVE your techniques, Start your fitness journey or simply Spice Up your fitness regime and make new friends!

Prize for all attendants to all THREE dates!
Competitions and challenges on each day!

EAST LONDON BOOTCAMP DATES: LITTLE ILFORD PARK, E12 6HB

Saturday, 1st of August 2015

Saturday, 29th of August 2015

Saturday, 26th of September 2015

Time: 11.00AM

PRICE

PREORDER: £7.00 Per Ticket. £10.00 for two friends! (Save when you bring a friend)

Price on the day: £10.00 per person. £15.00 for friends!

Payment: Please CALL/TEXT: 07930676494.
EMAIL: TOLAADEKING@GMAIL.COM and state your preferred method of payment.

Diastasis Recti

2015-01-21T06:24:00.002-08:00

Diastasis Recti

is a condition common in a lot of women a few men. (most common during or post pregnancy)(pictured below)

http://www.momsintofitness.com/wp-content/uploads/2012/09/Diastasis-Illustration.jpg

It is not given enough attention, yet it is very common amongst a lot of women!
This is when the core separates due to the stretching of the white line between the abdomen.
A factor that can also affect the development of this defect is excessive abdominal exercise after the first trimester of pregnancy.

Are you working out and achieving results everywhere else but your stomach?

Test yourself.

• Lie on your back with your knees bent, ensure the soles of your feet are flat on the floor.
• Tuck in your stomach and ensure you hold this in whilst doing this test.
• Ensure your pelvis is lifted, to ensure your back is fully on the floor with no gaps.
• Take a deep breathe in.
• Whilst breathing out, tuck your stomach in and release all the air you can.
• Whilst you breathe out, run your finger tips across the midline, where your belly button is.

• Move your fingertips back and forth across your midline, test for separation at, above, and below your belly button.

(You can get someone to assist you with this test)

Treatment!

Don’ts!

Firstly, I would say you need to re-access your workout programs! Any Sit ups, Crunches, Planks, Deadlifts need to be taken out. (Any exercise that involves you going on your stomach, or crunching your abs, as this will cause a reverse action to fixing the issue)
Weight lifting should be paused and you should start by focusing on building a core before slowly introducing weights into your program.

Do's!

Build your core first and then consider what you believe is safe for you, no one knows your body than yourself.
You need to incorporate core exercises like these into your program.

Breathing core exercise in the testing position
To advance from that, whilst lifting your pelvis slightly forward, tucking in your stomach and breathing deeply, slide your leg (currently at a knee bent position) down into a straight leg on the floor and slide in back into the knee bent position. Repeat on each leg
Lateral exercises like side plank holds and dips, standing side bends help to tighten the core.

Cardio And Diet

Cardio exercises are always important for burning fat and your diet is important in ensuring you are getting the best result in tucking in the stomach permanently.

Two exercise alternatives

Pushups – Do them standing up and against the wall rather than on the floor
Squat – Squat against the wall to help keep your upper body upright.

If you believe you have Diastasis and you need coaching and a bit more understanding,

Email: TAK@TolaAdeKing.com.

Consultation is FREE.

Achieving your fitness goals!

2014-10-27T00:00:00.000-07:00

KEEP RECORDS!

This is very important!

This is your progress records, monitors little things you forget and can show how far you've come or in other cases, how long you have been stagnant.

MEASURE, DON'T WEIGH

A lot of people on weight loss plans are always very quick to pick up the scales every morning to see if they have lost a pound or kg.

The scale you are using probably doesn't tell you the percentage of that weight that is muscles or bones.

Get your tape ruler out and use inches and centimetres!

Get a trained erosional trainer to help you with your monthly progress checks and leave the scales alone!

BE CONSISTENT

Try to maintain at least 4 fays out of the 7 days.

4 hours a week is a small amount of time you can give for big changes.

EAT RIGHT

This is the main and probably most important point!
There is no point spending 4 hours or more out of your week in the gym if your nutrition is lagging.

Start off by fixing your diet, If you need help, you can always email me for a meal plan write up.
Remember, your diet is 70% of your plan and can greatly affect the result you achieve!

Weight training

2014-10-20T00:00:00.000-07:00

5 TIPS TO HELP WITH WEIGHT TRAINING

Along with cardio, adding weights is beneficial to get in a great shape.

Eat well – Meals rich in protein is essential as they are the building blocks of the muscles, growth and repair is needed more with weight training, Ensure you take supplements that promotes healthier bones and joints.

Correct technique – Worst way to start off your weight training is with the wrong technique, get yourself a qualified personal trainer or instructor to guide you and teach you the correct techniques. Bad technique lead to injuries that can cost a lot more than a personal trainer would, ensure you start with lower weights until technique is improved and you can begin to advance the resistance.

Stretch, Warm-up and Cool down!: These three points are very essential! They all help to avoid injury as weight training can cause strain to the muscles, ensure you warm up first before stretching.

Rest your muscle: Always ensure you rest in-between the days of weight training for maximum gain or most efficient result, or focus on different muscle groups on the different days of the week.

Measure your progress – This applies to all forms of training, I always ensure to keep a log of my clients performances to ensure progress is being made and can be recorded, this works as a great feedback. It motivates you and shows whether you need to continue as you are, step up your game, or take it a bit slower.

5 Steps to keep in shape this winter

2014-10-06T00:00:00.000-07:00

As we all know, most of us can put on a lot of weight during winter!

This is mostly due to the cold and lazy days.

I can say from personal experiences, one can get very Lazy! During winter times and lose the motivation to work out like they do in summer, less motivation to get out of bed r go anywhere for that matter!

Here are some tips to help combat that "winter fall'.

1. Drink a glass of water after waking up, and have a set workout morning routine.

This could be 5 minutes on sit-ups 5 minutes on lunges, 5 minutes on squats.

If you have a garden, perfect!

Why don't you have a 15 minutes skipping session? Perfect to start off the day!

2. Give yourself a little time in the mornings to eat breakfast!

Winter can cause depression to some people (Seasonal Affective Disorder - SAD) and people handle it differently.

It can affect your eating habit!

Overcome this by making sure you get a balanced breakfast!

Have a packed lunch or snack with you, this can be carrots! Crunchy, sweet and low in calories!

3. When watching your TV programmes, during the break, you have 3-5 minutes to do some sit-ups, leg raises, or just plank! Anything to keep your heart rate up

4. Try not to over eat!
Try to prepare 5 small meals a day and fuel your body
Overeating will only make you feel depressed and less motivated to get up and make a change.

5. Before you snuggle into your bed, why not have a quick 15 minutes cardio workout?
Put on your favourite playlist and have a dance session.
This is sure to keep you warm just before bed!

Body Altering Results

2014-10-02T09:34:00.003-07:00

There is no magic to weightloss, neither is there a "quick fix", but with dedication and the right training, the results of training can be magical!

12 weeks is a perfect time length to set a short term goal; In 12 weeks, you can start to see a body altering transformation in yourself.

Whatever you aim is, whether it is to build on muscle mass, tone up and shred or just weight loss, in 12 weeks, with a healthier nutritional plan, your friends and family will be truly amazed with your progress!

PROGRAM:

· 2/3 sessions of training per week

· Overall body progress checks

· Unlimited nutritional advice and checkups

· 50% discount on all meal plan deals

· Free T-shirt at completion of program

If you are ready to begin your journey to your desired goal or you have started and seem to not be getting anywhere, Start your program today and benefit from the october package!

Email: TAKFitnessX@gmail.com for the full package offered.

5 Reasons to get a personal trainer!

2014-09-15T00:00:00.000-07:00

TAKFitnessX top five reasons to getting a personal trainer!

1. They make it fun and spontaneous! And you are eased into it!

As someone just joining the gym, you probably don’t know where to start!
A great way is to get a trainer to ease you into the workout.
They will run a fitness test for you and create a plan according to your health and ability. The plan will also look into your likes and dislikes so to keep you interested and coming back for more!
All pain and no pleasure on the first few sessions will keep a client away.

2. You learn with the correct technique!

The worst thing you want to do when working out is using the wrong technique! This can lead to no improvements or serious injuries! Even worse if you are adding weights! To avoid this, get a personal trainer to spot and correct your posture, a friend that uses the gym often is not always ideal, as they are mostly self taught and most probably doing it wrong too!

3. Motivation at its best, regardless of your excuses!

Personal trainers usually don’t have a ‘No’ in their dictionary, especially since they have spent time with you! They are now used to your excuses and the puppy-dog-face does not work with them either!

4. It’s an appointment; You’re paying for It!

If you have booked an appointment with most trainers, you have 48 hours before the appointment to cancel or you forfeit the money as that is a loss to them. You therefore, are less likely to miss your booking. You will not miss a workout!

5. They challenge you; More effective at attaining results!

They watch you and most of the times, know your limit! They can push you out of your comfort zone and they know when you can go for that extra rep you have been avoiding!

You are forced to beat your last performance, results will come quicker and this will be your personal motivation to continue!

Women; Adding weights to your workout will not make you look manly!

2014-06-28T06:07:00.000-07:00

A common belief amongst most ladies is that lifting weights will grow muscles and make them look manly or bulky, so they spend their whole gym sessions on the 'treadmill' or another cardio machine.

Doing cardio-only based workout is good if your aim to just keep fit and lose weight, however, to gain desired curves effectively, weight training along with cardio will give magnificent results!

Weight training burns and uses up a lot of energy, this leads to building of lean muscle which burns more fat cells.

Women produce a very low level of testosterone as compared to men, so gaining any muscle mass as a female requires a lot of work! (Testosterone in the body helps to increase muscle mass and reduce body fat)

Weight training actually helps to accentuate your curves, with you being in control of where you want the muscle gain from.

You cannot choose where you want to lose fat, but you can define your body by choosing where you would to 'bulk' more, i.e the lower body building or chiseling of the upper body.

Lifting weights as apart of your training program helps to greatly improve your balance, as it involves your core muscle in all movements and overtime, this helps to improve your posture.

Weight training such as deadlifts helps to strengthen the back muscle and decreases chances of the bending of the spine due to old age.

A simple move as a squat burns a lot of calories in just one move because it incorporates a lot of different muscles in the body, hence increasing your metabolism, even after the workout is done.

If you have any further queries, do not hesitate to contact me!!

Number: +447930576494

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Email: TAKFitnessX@GMAIL.com

Working out during Ramadan

2014-06-26T03:38:00.002-07:00

This week, muslims worldwide will enter their holy month of Ramadan.

"Ramadan (Arabic:; رمضان) is the ninth month of the Islamic calendar, and the month in which Muslims believe the Quran was revealed. Fasting during the month of Ramadan is one of the Five Pillars of Islam. The month is spent by Muslims fasting during the daylight hours from dawn to sunset" Source; wikipedia

For muslims that train and have an active lifestyle, this month is more challenging as they can not eat or drink between sunrise and sunset.

For body builders, eating for their body gain is vital, so this could be an issue, however, after reading this article, you should understand how fasting can help you with your training.

When fasting or training on an empty stomach, weight training is more effective! Building of lean muscles comes at a faster rate as the hormone levels in the body is altered.
Testosterone in the body helps to increase muscle mass and reduce body fat. It helps to boost energy levels and can help combat depression and heart problems in men and women. The boost in testosterone and growth hormone at the same time creates an optimal environment for building muscles and burning fat.
When fasting, insulin is released into the body less frequently. Insulin helps to take sugar out of our bloodstream and direct them to the liver muscles and fat cells to be used as energy. `With the decrease in the rate of release, our bodies becomes more sensitive to it and enables us to lose fat easier.
Combining weight training i.e, performing deadlifts and squats helps to build lean muscles quicker; lean muscles allows means a higher metabolic rate which leads to an increase in fat loss.
When the body becomes used to training with no fuel, it works a lot more effectively when it is fuelled, meaning you can get more out of your workout as you have trained your body to work even when it has minimal fuel, burning into fat cells.
The increase in growth hormone will cease any loss of muscle. Make sure to consume a high carb and protein based meal when breaking your fast.
Drink all the water you can! Make sure you are well hydrated, make sure you take supplements if you begin to lack certain nutrients.

If you need a trainer that focuses on your goal and works to help you achieve it effectively, contact me:

Number: +447930576494

Facebook : TAKFitnessX

Instagram: TAKFitnessX
Twitter: TAKFitnessX

Email: TAKFitnessX@GMAIL.com

Benefit of Roasted Nuts!

2014-05-14T08:31:00.002-07:00

If you need a trainer that focuses on your goal and works to help you achieve it effectively, contact me

Number: +447930576494

Facebook : TAKFitnessX

Instagram: TAKFitnessX

BBM: 22709D68

Email: TAKFitnessX@GMAIL.com

More reasons to love mangoes!

2014-04-25T15:49:00.000-07:00

If you love the mango as much as I do, then this is probably the article for you.

Apart from its distinctive sweet taste, fruits like mangoes can be used to replace sugar, others include coconuts, pineapples and peaches.

Mangoes can be used to sweeten cereals and cut your sugar level.

It is proven to help cleanse your skin and rid nasty pimples.

The image below briefs a few benefits of adding mangoes to your fruit bowl!

If you need a trainer that focuses on your goal and works to help you achieve it effectively, contact me

Number: +447930576494

Facebook : TAKFitnessX

Instagram: TAKFitnessX

BBM: 22709D68

Email: TAKFitnessX@GMAIL.com

Breakfast! I Never miss it!

2014-04-18T06:11:00.001-07:00

Skipping breakfast does not aid in maintainance of the body or weight loss, in fact, it disrupts it.

Eating Breakfast stops starvation mode (check article on starvation mode link) from occurring in the body.

Breaking Fast; the name itself explains it. It is the meal your body and its organs needs after around 7-8 hours of nothing! (if you sleep right and dont do midnight snacking)

You cannot run a car on an empty tank.

A breakfast meal can be as simple as oats an a banana. add mixed dried fruits to taste!

Eating breakfast helps to awaken your brain and boosts your metabolism; eating will send signals to your body start digestion and hence boost your metabolism rate,so if you havent eaten, your metabolim slows down and tries to save the energy you have
It can help to stabilise blood sugar levels. This plays a vital role in your mood throughout the day
Breakfast provides you with the energy to perform your daily tasks, it sets your brain ready and alert. It can be very useful in helping to strenghten your nerve pathways.

Stay away from high sugared foods for breakfast as there will be a dip in a few hours which will cause a mood change or a craving, which can lead to a junkfood indulgence.

Do not overindulge when having breakfast! it can make you tired and have the down-effect on your mood for the day.

Even if you don't have time, get a banana and another fruit with a green tea or your favourite tea! This can still get you started for the day!!

If you need a train that focuses on your goal and works to help you achieve it effectively, contact me
Number: +447930576494
Facebook : TAKFitnessX
Instagram: TAKFitnessX
BBM: 22709D68
Email: TAKFitnessX@outlook.com

Benefits of the coconut

2014-04-09T00:16:00.002-07:00

Coconut is known as 'The tree of life' to a lot of cultures.

It has great benefits and healing abilities that makes so great.

It can be eaten, or you can drink the water. it also has its oil that can be used for the skin and hair with healing abilities that does not affect the skin's balance.

To contact me

Number: +447930576494

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BBM: 22609D68

Email: TolaAdeking@hotmail.com

Simple easy to make banana-strawberry smoothie - Post workout drink

2014-04-04T05:10:00.000-07:00

This smoothie is perfect after workout as it is high in protein, and potassium, provides your body the right nutrients after a workout.

You can have this if you would not get a chance to a proper meal any time soon!

What you need:

2 Medium sized banana
4 large strawberries
1 tablespoon of peanut butter
Half a cup of milk or more according to your preference in consistency.
*You can add ice cubes to the mix for the ice lovers!

Rougly cut the bananas into smaller pieces.
Wash and slice the strawberries
Add into the smoothie blender.
Blend.
Add the milk and peanut butter and blend again.
Voila!

Your smoothie is ready!

Fruits! Why I love them! (Benefits)

2014-04-02T10:50:00.000-07:00

We have always been told that eating fruits is good for us and should be added to our daily diet.
But did you know what benefit each fruit holds?
Well, thats where I come in!
Here are a few accessible fruits you might be interested in knowing!

Cherries - Helps calm your nervous system

Peaches - Rich in potassium (A diet rich in potassium can lower the risks of a stroke), fluoride and iron
Grapes - Relaxes your blood vessels
Oranges - Maintaining great skin and vision
Bananas - Rich in potassium Great for energy boost
Blueberries - Protects your heart
Avocado - Improves your metabolic rate and protects the hearts health (if you don't like the taste, try adding it to a salad!)
Mangos - Helps to fight several types of cancers
Kiwi - Increasing bone mass
Pineapples - Aids in fighting Arthritis
Water melons - Helps to control your heart

Have to say this, just because fruits are good for you does not mean you should be overeating them
Consuming five of these a day should be enough alongside a healthy diet .
Try adding these as packed lunch to help make sure you consume them or making a smoothie? This would count for 2 of your 5-a-day.

To contact me

Number: +447930576494

Facebook : IAmTolaAdeking

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BBM: 22609D68

Email: TolaAdeking@hotmail.com

Carbs before a workout session!

2014-03-30T12:00:00.000-07:00

Everyone has their pre-workout routine, whether it is to eat a bar of chocolate before or just drink a
shake.

Personally, I would eat most of my carb intake for the day, most attaining to gain the complex carbs i.e Rice, whole grain breads and pastas.
These are very good and should be consumed around 2 hours before a session to allow time for digestion, and release of energy during a workout!

I'd recommend eating a banana approx. 30 minutes before the workout begins.

Although you may be tempted to skip the calories, but bananas are loaded with digestible carbohydrates and are packed with potassium, which aids in maintaining nerve and muscle function.

The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high.

For days where you cannot have a full lunch or a late workout session, you can always go for the lighter options without the carb meal:

Have you tried oats before a session?

They are full of fiber, so they release carbs in your bloodstream gradually.

They also contain Vitamin B, which helps convert carbohydrate into energy, so a cup of this with a banana would be a perfect fit before a workout.

Dont like oats? Then why not try a slice of wholegrain bread, this is also a really good source of carbohydrate, add a sliced up hard boiled egg as topping for a high-quality-protein meal. A couple slices of turkey could also go really well as a topping!

Fruit smoothies are another great option, they can be consumed easily and are rapididly digested and released into the bloodstream, they are a great alternative for someone who cannot be too bothered to chew!

Try blending 1/2 a cup of plain, low fat yoghurt 1/2 cup of a fruit of your choice and 1/2 cup of a fruit juice of your choice. be as creative as you want! Here, you can incorprate kiwi and banana or other high fibre fruits.
The carbs is broken down quickly for energy release and the protein, later, for muscle repair and prevention of muscle damage.

Try this!

1 cup kiwi fruit peeled and cut into pieces.
1/2 cup banana cut into pieces.
1 cup brewed green tea, cooled.
Ice cubes according to smoothie texture.
1 tablespoon flaxseed (not essential)

Always Remember!
If you fuel correctly you’ll workout harder

CONTACT ME

Keep fit. Be healthy. Stay happy!

Hydration; Best times to drink water!

2014-03-23T18:00:00.000-07:00

I'm sure we know how important water is to the body and we all know we are meant to drink lots of it, but not everybody knows why!

Did you know that your body can survive weeks without food! But just days without water!
Water is a major composition in the human body, 75% of the brain mass and muscles is water, 83% of the blood and 22% of the bones are made up of water!
Water helps to carry nutrients and oxygen to the body cells and the removal of waste and toxins from the body, so it is a major factor in transport around the body.
Water also forms a major part of the synovial fluid that helps to cushion your joints and resists impact!
It also plays its role in homeostasis; maintaining and regulating the body's temperature.

Best times to drink water

As we know, water is a key essential part of our diet and nutrition.

You should be aiming for at least 8 glasses a day; around 2 litres or more to assist the body with its functioning.

Drinking at least 8 glasses of water daily can protect you from a heart attack, lessen your chances of headaches, give you more energy and best of all a healthier looking skin!

Here are some times where drinking water would be ideal;

1. Right after you wake up - 2 Glasses

This helps to get your body ready and stimulated. It alerts the body of the beginning of the day and gets you prepared for the day and refresh your body from the debris from the night before.

2. Before a meal. - 1 Glass

3. During a meal - 1 Glass

4. With a snack - 1 Glass

This can help with the process of digestion and deter overeating as water will take up its own space.

5. Before bed - 1 Glass

Water helps to transport blood to the heart and brain. drinking water before sleep will help with the consistency whilst asleep and will prevent you from heart attacks or strokes.

6. Before a workout session - 1 Glass

This will help prepare you body and your heart for the workout as water will help to transfer oxygen to cells for energy and help with transportation of blood to deliver oxygen to the heart and brain.

After a workout session - 1 Glass

Water after a workout session is essential to regain the water loss from the workout. it should be taken slowly to avoid cramps.

When tired - 1-2 Glasses

Tiredness could come from dehydration, which is the lack of water being received by the organs in the body, especially the brain. refreshing yourself with water regularly can reduce tiredness..

It is recommended that you drink water at these times to have a better function of your vital organs.

Carrying around a water bottle is a good way to keep you hydrated.

For more information, I welcome comments and feedbacks.

To contact me

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Benefits of Honey and Lemon

2014-03-23T13:30:00.000-07:00

Not only does Honey and Lemon tastes great but they have so much beneficiary contributions to our body!

Weight Loss - A few drops of Honey and lemon in hot water, it helps to burn calories and fat deposited in the body. The combination of the citric acid in lemon, antioxidants in honey and hot water makes it the best juice for dieters, especially if you are working to shed a few pounds!
You can have it empty stomach or after a meal and workout session to make weight loss easier.

Cleanses the body: This is another health benefit of lemon and honey juice.

This combination of the hot water, fresh lemon juice and honey helps to cleanse out toxins from the body and acts as a natural detox.

This is why it is suggested that if you want to lose weight and get glowing skin, have this healthy juice mix.

You can also have hot water with lemon juice and honey empty stomach to cure constipation and improve bowel movements.

This also works for me when i get a sugar rush.

Just like Jalapeño and other peppers, Honey and lemon mix helps cure digestive disorders; If you are suffering from bloating, acidity or gastric problems, have lemon juice with honey.

Suffering from throat problems like coughing, itchiness etc?
Have a glass of hot honey and lemon juice.
Honey has anti-bacterial properties that kills bacteria and germs that cause throat problems.
Hot water also helps clean the throat and open mucous glands.

Having kidney stones is the new health problem of many people these days.

Drinking less water, excessive calcium in the body, keeping urine for a longer time are few causes of kidney stones.

In short, kidney stones are nothing but cluster of calcium deposits.

Well, you can prevent these small stones from forming in the kidneys by having lemon and honey juice.
Lemon blocks the calcium from getting absorbed in the bloodstream.

It helps remove excess calcium from the blood and body.

Honey has many antioxidants that fight tumour formation. It has caffeate namely phenyl ethyl caffeate, phenylethyl dimethyl caffeate.

These tumour fighting substances in honey helps fight colon cancer.

So, want to have a cuppa?? why not ask for a Green Tea/Ginger Tea with lemon and honey to add taste! No need for sugar or sweeteners!

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Easier way to meet your daily fluid intake!

2014-03-17T05:06:00.000-07:00

In a day, it is recommended for us to consume at least two litres of fluids a day (preferably water) as we normally lose about 1.5-2 litres of water a day even with inactive lifestyle.

We lose water through everyday activities like sweating, excretion, even breathing as it is in form of water vapour.

It is important to replace these lost water and minerals to help keep the body functions in order.

Water helps to transport minerals and other nutrients around the body, it also keeps you from getting dehydrated and reduces the chances of constipation.

Did you know that if you eat a healthy balanced diet, including your 5 fruits and veg a day, it already provides 1-1.5l of your daily recommended intake of fluids.

So in fact, you would only have to consume about a litre a day to be very-well-hydrated.

To contact me

Number: +447930576494

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BBM: 22709D68

Email: TolaAdeking@hotmail.com