5 upper body exercises for toned arms and strong shoulders

Hi Beauties! How y'all doing? Below is an upper body workout program that will
contour your arm and shoulder muscles. This five-move circuit will also eliminate arm jiggles and give you a strong and toned upperbody.

You'll be needing your own bodyweight, a workout mat and  a pair of light and heavy dumbbells (say, 2kg and 5kg) and get to work!

Do each exercise for 12 reps, with little to
no rest between moves. Rest for a minute
or so after you’re done with the set, and
then repeat the whole circuit over three
or four times for a full upper-body
workout.

Workout report: Share your achievements, challenges and fitness goals

Good morning Beauties! How y'all doing? I'm doing great. I slept with a very disturbing headache, but I lost it in dreamland! Has anyone been working out or trying out new workout challenges?

I've got some good news! 2 of my colleagues made the decision to revitalize the way they live, so they've started working out. They're looking to lose some pounds before Christmas and so help me God, we're working together to achieve this.

How to tighten a loose vagina: Home remedies that work for vagina tightening

Previously we talked about causes of loose vagina, here's the concluding part that talks about how to tighten the vagina walls.

If you have a loose vagina and have been searching for ways to tighten it, there's no need to visit a doctor or opt for any kind of surgical treatments to get your vagina back to form.

Video: Best crunch exercises for flat belly and toned abs

Some people often complain of not getting desired results from the exercises that they do. This could be for a number or reasons including doing the wrong form of certain exercises.

When you don't get the correct form of an exercise you could injure yourself and cause your body serious damage, so it's paramount to always get the right form of any exercise in your workout routine.

I ignored Jesus and lost many things...but he saved me! -A must read

I woke up this morning saying "I have a word in my mouth and I'm gonna preach it". Before I went to bed few minutes past midnight I had no intention to share a motivational message filled with the love of Jesus with you, but I had this experience just during the hours I slept that caused an awakening in my spirit.

For a while I felt incomplete. I'm a Jesus girl but unconsciously I drifted away from my blessed savior, Jesus. I'd say my prayers before I sleep and when I wake up.

Rihanna steps out in Ankara outfit! New trend alert!

Hi Beauties! What do you think of Riri's Ankara outfit? She shared these pictures on her Instagram page. I think that it's a beautiful outfit. I like the addition of the long sleeve shirt. Checkout another picture below.

The morning show: Does size really matter?

Goodmorning Beauties! Allow me to introduce a new segment on this blog titled "The morning show with Ifu Ennada". Here we will talk about diffrent topics from various subjects that affect us directly or indirectly.

Today's show was inspired by a conversation I had with 2 colleagues. "Does size (a man's private organ) really matter?" This is a question I've heard most people ask and the regular reply is usually "size doesn't always count, what matters is how you work it". Ofcourse the guys are usually the ones to answer that way.

Women: How to get a smaller waist and bigger butt ( workout video and article)

Losing excess weight will get your waist smaller and make your figure more visible. If you want a bigger butt you don't want fat there, but bigger glute muscles. You can achieve this by doing some exercises that target the glute muscles so that your butt will get rounder and toned. ( Checkout my workout video on how to get a smaller waist and bigger booty. Play the video above)

A good diet and targeted strength training exercises will help you achieve your goals. Here are some steps to follow if you'd  like a smaller waist and bigger butt.

Step 1 

You'll need to burn excess fat by engaging in cardio exercises such as jogging, swimming, dancing and even cycling. You'll also need to cut short on your calorie by avoiding high calorie foods. Instead of drinking soda water, drink a simple detox water consisting of lime, lemon and grape juice. 

Men: Push-up circuit for slimmer waist and broader chest

Do we have any men in the house? Here's a workout program that can make your waist slimmer, arms stronger and back broader. It's an all new push-up circuit that will help you build bolder shoulders.

I believe that in a man's world, when it comes to shoulders, the bolder the better and one of the ways to achieve this is by making push-ups a favourite in your workout regime, but we're not talking about the classic push-ups here. This is an all new push-up circuit that will make your shoulder muscles bulge and your upper body burn. This circuit will challenge your body from three different directions increasing the demand in each shoulder and eliminating weakness.

Health Benefits of Lime: Weight-loss, Skin care...

Lime is a medicinal powerhouse that can do many things some advanced medicine can't do. All over the world people use lime for both culinary and non-culinary purposes. This small green fruit of the citrus family has been said to improve fertility, but there's really no scientific evidence to support this claim, neither is there any evidence to support the widely accepted myth that lime reduces a woman's fertility.

These are some of the health benefits of lime:

(1)Skin care: lime juice and it's oil extracts are highly beneficial in skin improvement both in consumption and application. It contains appreciable amount of vitamin-c and flavonoids which do not only rejuvenate the skin, retains it's glow , it also protect the skin from infections and body odour.

Lime possesses antioxidants,antibiotic and disinfectant properties that are beneficial to one's overall health. When applied externally, its acid scrubs out dead cells, cures dandruffs, rashes and bruises. It's also refreshing when mixed with bath water.

(2) Weight loss: lime is an excellent fat burner, a typical weight loss fruit variety. A glass of warm water with a full lime's worth in it can do all the weight loss magic in just a week, besides the  weight-loss benefit, it also plays a good role as an antioxidant and a brilliant refresher. For people trying to lose weight 2 glasses of lime water everyday will give you remarkable results within the first 7-days.

Workout report; Confessions and Achievements

Hi Beauties! It's a beautIFU Saturday morning in this part of the world and I'm glad to be alive! How you doing?

One of our lovely blog readers suggested that aside sharing our successes and workout achievements we should also confess our relapses. I totally think this is a great idea. So I'm gonna start with myself. I don't remember exercising this week. *covers face* I bet you're thinking "ah Ifu...you're  not practicing what you preach here. "

Amazing before and after weightloss pictures! 24kg gone!

Hi Beauties! What are your thoughts on the picture above? Before I go on to tell you these weight loss stories, here's a little update on me.

I've had a busy schedule coupled with an illness that has kept me from reaching out to you guys here, but I'm getting proper treatment.

Get fit for Christmas workout challenge!- Checkout my first squat video for Booty workout

Hi Beauties! My YouTube channel is up and running to kickoff our "Get fit for Christmas workout challenge". Yeepeeeeee!!! I'm excited! Christmas is in less than 2months from now and I'm pretty sure many of us would like to get in shape or get super-fit before the holidays start.

The first video I shared on my youtube channel is a squat video where I illustrated the proper way to squat and build your posterior end.

Meet our WOW! (woman of the week)- Ify Brown Monye

Hi Beauties! How you doing? I am so excited to start this new week, thanks to God, my interesting work schedule and the prospects of reading from you guys! Last week I was plagued by loads of things , but I'm better this week. OK, enough of "Ifu's diary"! Let's meet our "Woman of the week", Ify Brown Monye.

This charming, young and energetic woman studied biotechnology at the Federal University of Technology Owerri (Futo). Ify's love for the acts has turned her into and an actor,dancer, and presenter. Over the years she has familiarized herself with all the genres of performing arts.

What are your fitness goals? Tell us and let us help you achieve them

Hi Beauties! I hope this meets you well. I totally apologise for my absence this few days. I'm working on a fitness and wellness project that I believe would help improve our everyday life. In order to achieve this I have mapped out some important questions that'd help me understand you better.

Please read through carefully and provide appropriate answers.

1. How old are you? ( 20s, 30s, 40s, 50s )

2. What's your gender? (Male or female)

3. What is the highest level of school you've completed or the highest degree you've received?