NO EXCUSES...CREATE GYM EQUIPMENT RIGHT AT HOME!

Pic 1. Nil Hands 80 KG Squats

Who says Nigerians aren't creative? In my article "what's your excuse?" I mentioned that people, no matter how busy they are, would always create time for things they considered important. This article is specifically for those whose reasons for not exercising is because they can't afford gym membership or gym equipment. Below are pictures sent by a friend of mine, who, I would say is a fitness fanatic. As you can see, in the first picture, he is using a barrel made of stones, rusty rods and pipes, In the second picture, he converts his Air conditioner cage to leg supports and in the third picture, he creates dumbbells from rocks and rusty rods. He even uses a friend in the fourth picture to add more weight to his push-ups.

Pic 2. Upside Down, Straight-Up Hercules Hold

Pic 3. Dips, Biceps, triceps and Neck Muscles

Pic 4. Man On Man Military Press...

There are many other creative ways to exercise at home. You can convert some household items to equipment.

Fill up empty milk jugs or water bottles with sand or water and use for biceps and triceps curls. You can also use a towel for triceps extensions.

If you have a flight of stairs, you can walk up and down several times. This would be a good workout for your glutes and legs.

Turn your bag of rice or beans into weights.

Your dining chairs can be used for triceps dips.

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NUTRITIONAL/HEALTH BENEFITS OF PLANTAINS

P lantains are widely eaten in West Africa. Plantains are similar to bananas but larger in size. While bananas are termed fruits, plantains are vegetables. Bananas are mostly eating raw, while plantains are usually cooked before consumption. Plantains can be eaten unripe, ripen or over-ripe. When unripe, plantains are usually green in colour, when ripen, they turn yellow. In Nigeria, for example, unripe plantains are usually used to cook plantain porridge, ripe plantains are mostly fried and used as a supplement to main dishes like rice and beans. Over-ripe plantains are used to make snacks like plantain fritters.

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A nyone would agree that cucumbers are one of the most handy and common (fruits) vegetables. In Nigeria, for example, it would be rare to arrive at a market and discover that they have run out of cucumbers. I love having cucumbers at home, as they make perfect snacks. Cucumbers are great ingredients for salads and juices. Plus, cucumbers have other uses besides eating them. For example, placing cool cucumbers on the eyes relaxes them and reduces puffy eyes.

NUTRITIONAL BENEFITS OF ZOBO/SORREL DRINK

z obo/sorrel was a must have during family gatherings. As children, we loved drinking it, not only because of how nice it tasted, but also because it coloured our lips and tongues red. Zobo (Nigerian) or Sorrel (Jamaican) is a red coloured drink made from a flower called Hibiscus sabdariffa. The sorrel plant contains a wide range of vitamins and minerals including vitamin C, calcium, niacin, riboflavin and a group of compounds called flavonoids. Flavanoids not only gives the sorrel plant its deep red colour, but, are also rich in antioxidants which rids the body of toxins. The sorrel plant also contains nutraceleuticals, which are said to be helpful to the health. Nutraceleuticals can help prevent and treat several diseases including diabetes, hypertension, heart disease, and cancer.

Fabila's Fitness Club

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