MY TOP NEW YEAR FITNESS RESOLUTIONS AND SOME GOODIES JUST FOR YOU! By Bernice Maabena Asiedu, Fitness Expert Fitvolution

Bernice Maabena Asiedu, Fitvolution

Let’s look at it from a slightly different perspective this year, shall we? Change is necessary, especially when the same old ways of looking at it has not resulted in any remarkable achievements.

So, this year if you are reading this here are some tips on how to lead a truly healthier lifestyle this year:

1. FILL YOUR PRIMARY PLATE FIRST:

Pay attention to your primary foods (foods that feeds your soul, spirit, heart and mind) such as love, spirituality, home environment, career, relationships etc.

We mostly turn to secondary foods (foods that fill our physical plate) when we are starved for primary foods.

 Are you using food as an emotional salve for any primary hunger? are you stressed? The answer is not in the cookie jar.

If you find yourself reaching for comfort food when life throws you a medicine ball, you’re not alone. Let’s help ourselves out of it this year. Be honest with yourself, confront your issues, get help, and when your primary foods are on lock down, secondary will be easy to handle.

Reach out to your faith place- if your health is as serious a matter to you as your building project, then why do you not take it to your higher power in prayer or meditation or whatever it is you do?

Think deeply about this now.

2. Be ready to Change!!

This time, for real, do allow yourself to change for the better. No seriously do!  From experience, a person must attract my attention with her readiness for change before I will offer help as a fitness consultant.

New results do not come from old behavior. Treat your desire for healthier you as you would your wedding plans and results will surely come.

3. Analyze

 Your question should be: how did I get here? Was it too many night hangouts?  Was it a toxic relationship?  Was it boredom? Did your mom visit for the holidays?

Now find new and better ways to avoid it!

4. Action Plan!

What are you going to do about the challenge? Here are some tips:  Register at a gym, Find an accountability partner, Employ a certified health coach.  You will do it differently when you plan as you will for your wedding!

I advise that you ALWAYS devise a plan first, do not just hop up and follow them.

                                

5. Forgive yourself!

Let us be honest with ourselves, we all fall off our healthy routines many times over, but the key is to be able to get back up again and continue pushing forward. Unforgiveness will rob you of your determination and worse, you might stop trying permanently so remember to forgive yourself often. So at this point where you still have it in you to do better for yourself, do yourself a huge favour and let your past remain in the past.

Start over!

6. Pay attention to your associations

Who are you hanging around? Are they constantly underrating your efforts at staying healthy and fit? Are they making jokes out of your efforts? Rubbing your old unhealthy ways in your face? Move on now! Find people who will encourage your little efforts; we call them #fitpals. Find you a fitpal at the gym, on social media, even in your office, there may be one person equally enthusiastic.

Following awesome food bloggers who post lavishly creamy calories loaded meals on social media might not be your best option at this time.

7. Keep a food journal!

This is one of the best ways to watch and know exactly what you are consuming; two ways to do this?

Take photos of everything that enters your mouth in a day or write it down and then conclude after a week. After this exercise you will know whether you are stalling your progress or helping it.

8. Indulge certified coaches and not products!

There is no such thing as quick results, when it comes to living a healthy lifestyle. We encourage you getting a coach if you can afford to.

Coaches help you preserve when you feel as if you are hitting a wall of a plateau. Products are not the way to go.  Now what will you do in the case of a product you picked from the shelf that promised 10days extreme weight loss and it didn’t achieve it’s goal? Will you go back to the shelf and complain?

What do you do after the 10days? You need consistency and sustainability.

9. Add some strength training to your routines!

                                

Ha! Did I just switch zones? I absolutely did! This is a must know- a hidden benefit for strength training is that every time you grab the dumbbells you are protecting yourself from injury.

A study in medicine and science in Sports and Exercise found that women who lift weights regularly for seven months were five times less likely to suffer a lower-body stress fracture during intense exercise (like running and calisthenics) than those who were not as diligent about doing resistance work.

For a more resilient body, do at least one exercise each for your arms, legs, chest, butt, back, and abs twice a week.

These are my top resolutions; the end result: a happier, more confident- and healthier you.

GOODIES!

 YOUR STARTER SMOOTHIE

1. Ginger O!

2cups pawpaw (Papaya)

½ lemon squeezed

1cup pineapple

Grated ginger (or ginger juice) to taste

2cups spinach

Pour ½ cup water in a blender

Add spinach and blend (ensure greens blend thoroughly)

Add other fruits and blend

Add some ice cubes for freshness

Enjoy your nutritious smoothie!

2. STARTER RED JUICE

2  carrots

1beet

1green apple

1cup water with ice

Blend together and enjoy!

3. TROPICAL TANGO

½ cup mango

¾ cup pawpaw

½ cup fresh coconut pulp

Add up coconut juice as fluid base

Blend together and enjoy!

Bernice Maabena Asiedu

Lead Fitness Coach @ Fitvolution

Have a question for Maabena?

Email me at fitvolution1@gmail.com

Instagram: fitvolution_with_maabenaa

www.fitvolution.me

CULTIVATING YOU: My Favorite Workouts and Healthy Meals, Maabena Antwi, Fitvolution Ghana

ON FITNESS AND WORKING OUT

                                                    

We are excited to have one of our Bosschiques, Maabena sharing some of her favorite workouts with us! Maabena is Founder of Fitvolution Ghana

 Fitvolution is  committed to creating not just a fitness brand but rather a holistic wellness and lifestyle brand. Fitvolution is a fitness and healthy nutrition campaign based in Ghana. We are guided by Passion, Integrity and the urgency to educate (women between the ages of ) about lifestyle diseases acquired through traditionally accepted practices and inactivity. We enjoyed having you as a guest and we hope to have you back Maabena! 

Hello good people! I wanted to share some of my favorite workouts and meal to you all! Especially because we know we can always use a good pick me up even when we fall off our healthy lifestyles!

Here is the thing with schedules, it gets so crazy that your alarm clock isn’t even effective enough anymore to keep you on track! Busy schedules make our intentions parallel with our directions, our daily activities eventually do not give way for us to achieve the goals we set out to achieve.

This is exactly what happens with most women who are unable to achieve their fitness goals. It is so easy to slip off your exercise routine after a few weeks of initial dedication, unless intentional discipline is ensured. Our fitness goals become more attainable when easy, yet effective routines are chosen (the kind that can be done anywhere and is absolutely DIY).

 My favourite home workouts are those ones I can do anywhere, without any equipments whatsoever;

1. PLANKS

The plank is one of the most effective exercises one could ever consider for loosing creeping inches in the midsection (works abs and entire core muscles).

Planks can be done as a challenge for a period of say 30days, increasing numbers day after day, or could be included in a routine made up of other exercises. See exercise videos for examples of planks! 

2. SQUATS

If asked to choose one exercise of the many, my choice will be Squats, any day!

Squats are an excellent exercise for training the lower body and core muscles, if done regularly they help to define thighs and buttocks. You can do squats anywhere as you are only using your body weight. They can improve circulation, posture, digestion and are a low impact exercise that almost anybody can do.

   

3. MOUNTAIN CLIMBERS

 Mountain Climbers are great total body exercise, so by engaging more muscles you burn more calories. And the best part is that, they can be performed anywhere.

You will be utilizing your core because you begin from a plank position, your shoulders have to hold your upper body, your triceps work isometrically to keep you in place and then you will be moving your legs-so some work also in the hip joint. And also because you are doing them quickly, it becomes a cardiovascular type of movement.

    

ON HEALTH AND NUTRITION 

1. NOW LETS TALK ABOUT EGGS!

I am intrigued about eggs because I just started eating them (now just fried, will gather courage for boiled soon).  Long story, later!

Eggs are the original fast food, making breakfast, lunch and dinner.

Just add a bowl of lightly dressed salad greens and you have a meal.

Here’s best ways to prepare these low-cal (just 78calories per), high protein nutrition powerhouse.

BOILED, SCRAMBLED and as an OMELET.

2. SMOOTHIES

My favorite green smoothy recipe has to be the following ingredients; 

1. Mango
2. Banana
3. Dandelion
4. Groundnut, creamed up with water!

Healthy eating is so much fun stuff than uncool…you want an all out summer? Then get working now! Get the body you dream with these easy to do anywhere workouts and awesome food choices!

Happy Summer ahead! 

LOVE

MAABENA

FITNESS COACH

fitvolution1@gmail.com

instagram : fitvolution_with_maabenaa

BOSSCHIQUE (ISM) Introducing Miss Bernice Antwi Fitness Expert, Ghana

After a much needed hiatus, we have been busy meeting and lining up what WCA would look like for the new year. We are so excited to present our next Bosschique Ms. Bernice Antwi. WCA believes highly that women should be involved in health and fitness, meaning having healthy eating as part of our lives and a healthy workout regiment. Be it running, zumba, yoga or self guided at home workouts we need a routine to remain healthy fit Bosschiques. Our Bosschique for this month is changing the health and fitness landscape in Ghana. I met Miss Antwi at a recent summit I attended called the Women 2.1 summit, she gave a talk during the summit about making health and fitness a part of our lives as African women.  Her energy ignited the entire room, and not to say her cool and colorful workout gear. Miss Bernice taught the entire audience a quick at home workout and also provided sample juices she created to her audience as well. Ladies and gentlemen we hope you enjoy hearing from Ms. Bernice the God fearing, hardworking, and sassy entrepreneur as much as we did. 

ON BERNICE THE WOMAN

Q: Who is Bernice in One Word?

A: Blessed

Q: So you are  Ghanaian? Where are  you currently based and tell us when you started training people to be healthy? How long have you been in this industry?

A: Yes, proudly Ghanaian and currently living in Accra I started training during my university school days. My programme of study (BSC. Sports and Exercise Science) required that I complete certain hours of clinical internship.  I took six months (2 semester breaks) to learn and work in a very known orthopedic hospital in Ghana. It was there in the hospital that I learned the real practical skills of my theory based study in class and of course under the supervision of an exercise therapist. I had the privilege of drawing workout programmes for stroke patients and amputees aimed at rehabilitation them to near independence of performing regular daily activities. This was the best days of my learning life. I have officially been in the fitness industry for 5 years.

Ms. Antwi at the Woman 2.1 Summit 

Q: Please share with us what a typical day looks like for you in your work and tell us the many hats you wear as a woman?

A: Ha! My typical day starts at 4am ( or 4.30am depends on how well I fight the urge to give in to sleep) I tell you every working day of mine looks like a battle against time. Between seeing an  early morning client, to finally dragging my usually very tired yet fulfilled self  home to my bed. I am a regular TV guest on one of our TV stations morning show as a fitness coach (which usually takes up my morning) I manage a health page and fitness page on Facebook (My Health Page) where I go to answer questions for people I direct to my page. By noon I attend a meeting or two concerning  my field of interest, all the while answering calls (which come intentionally) from men and women with fitness challenges.

By late afternoon I have to be in my work studio to meet prospective clients as well as prepare for evening workout bootcamp sessions. By this time, I'm nearing end of my working day.

ON FITNESS AND ENTREPRENEURSHIP

Q: What is one thing you enjoy about your work and how do you take time for yourself?

A: I am a shepherd to church  members in my home cell group. I'm the guardian/sister to my 10yr old sister who lives with me, A Coach to my clients and  Motivator to all those who reach out to me through any media available.  I  love my work most when I meet people with similar passions (It chives me to give them my best).  I love to research and piece together articles about lifestyle and fitness related articles. I am excited to see people work hard and see results. I do take time off though, every other while when I claim a day off - just lay in bed with a glass of lemon grass tea flavoured with pineapple or end up at the beach for a solemn still with my best friend.  

Ms. Antwi at her studio in Osu, Accra training clients 

Q: Please describe some challenges you face in the  health and fitness industry as a professional and personally as a woman and explain to us what you learned from  them?

A: Some of my challenges include definitely the inadequate awareness of health and fitness issues and how it affects society. The high cost of a set workable studio (workout space). Limited skills training for advancement in carrier path in my part of the world. In my country Ghana fitness coaching is directly equated to bulky men, it is such a surprise to many (and some even find it hard to accept a woman -tiny (5'4")- not bulky and a fitness coach!! I have however built my strength through these obstacles. I have learnt to be persistent,  passionate, professional and focused. These drive me from strength to strength.

Q: What would you say sets you apart from others as a fitness expert?

A: I constantly review feedback information from clients to further enhance my delivery.

I stay updated always, through my affiliate organisations. The most recognizable being American College of Sports Medicine ranked the best and first in Sports and Fitness education and resource.

Q: What advice would you give to someone who wants to go into the health and fitness industry in Ghana?

A: Be technically equipped and ready to add knowledge always (form affiliations with world renowned fitness and exercise associations)

ON AFRICAN WOMEN

Q: Can you tell us the top 3 things every woman needs to be successful in your industry that you currently work in?

A:   Be courageous, Create your own works specific to your environment and be original

A woman knows best what other women need to stay fitspired, so do not be afraid to stand out.

Q: 10 years from now where do you want your brand to be and where do you see yourself?

A:  10 years from now, my brand should be domesticated and reachable to all. Just as one wakes up in the morning and walks straight for her toothbrush, so will one treat exercise.

My life and journey will minister to young and older women alike, boys and men too through  training from a school I will set up for fitness professionals.

10 years from now, my nation will be more receptive to Healthy eating, exercise and fitness.

Q: How do you think your work impacts women, any  short testimonials you can share ?

A: Women need help with all that we go through as women. Pregnancy,  Post Partum, Weight gain and loss due to hormonal in balances, and so much more.

My work fits every woman, and I know this because 98% of my clients are women.

I draw fitspiration from all the women my work impacts (from all works of life).

A testimony to share from my first client. She had her wedding coming up in 3 moths and came to me for assistance. She's now happily married,  pregnant with her first baby and still having fun exercising. She had these words to say about my work, 

Showing the audience a workout routine 

"Maabena as I affectionately call her is an excellent trainer who helps in achieving your aim of keeping fit. Her job ethics is a combination of firmness and friendliness. She is a motivator and does not give up on you easily when the going gets tough. She  encourages by saying '1 last one don't give up', Her warm and approachable nature gives the right environment for each session. Because of her effort and zeal at work I now see exercising to be fun but not a pain. I am and will continue to recommend her without any reservation"

                                                                                                             Mrs.Bema Obeng

Q: So in this day in age with so much going on, what keeps you going as a woman?

A:My spirituality drives me. I'm a very spiritual woman; I believe in Christ Jesus and His saving grace, and I believe in the ministry given me to be a change maker and to impact the lives of women in Africa through fitness. There is no better driving force than a positive mental platform. I make a conscious effort to see the good in all situations. It's very difficult for me to dwell in a negative environment.

Lastly,  my family is my rock and cushion.

Q: If you were asked to train 3 African women who are famous or not who would it be and why?

A:My Students

A Stay at home Mother of 2 children

A President of an African country and A Board Chair of  a multi million dollar company

I will train all these women because they all have one thing in common, WOMANHOOD, and every woman of all origin and shape needs confidence to unleash her power.

Q: Finish the sentence “Women Change Africa because…..?”

A:  Woman Change Africa because we are the ones who must!  

For inquires on her services contact Miss Antwi at bernice.antwi@ymail.com
Also contact her via her facebook page  My Health Page

     Enjoy Ms. Antwi's latest pilates video workout.