17-MINUTE QUADS

Just because you’re short on time doesn’t mean you can’t get a great leg workout.
People are going to skip leg day from time to time. We can’t help that. But we can help tighten the noose on the list of available excuses. So you’re short on time? How about one killer quad workout that calls for 17 minutes of total work?

Today's Spotligh Fitness Group Instructor Ada Ari

Her name is Ada, founder of Ada-Ari Fitness. Growing up, She was quite the tomboy and played lacrosse, basketball, and other team sports in middle and high school. She still play soccer today as a defender and run in races from 5km to half marathons.

10 Simple Steps To Make You A Morning Person

Wouldn’t it be an amazing feeling if you could stroll into work comfortably in the morning after a three-mile jog, twenty-minute workout, fifteen-minute ashtanga yoga session, or whatever your ideal morning routine would be?

Sleep Your Way to Better Fitness

Ancient Zen masters said “When hungry eat, when tired sleep.” Modern societies have the first part down part since the majority of people in some countries are overweight.

Exercise May Reduce Risk of Cervical Cancer

Even 30 minutes of exercise per week has the potential to significantly reduce a woman's risk of developing cervical cancer, according to a study from scientists at Roswell Park Cancer Institute (RPCI). The case-control study was recently published in the Journal of Lower Genital Tract Disease.

Today's Spotlight Fitness Model Obi Vincent

Quick Stats:

Age: 27
Height: 6’2” – 188 cm
Weight: 240 lbs – 108 kg

How did you get started with bodybuilding?

Growing up I was the chubby lazy kid who never participated in any sports and just ate all the junk food you could imagine! If you can name it I have probably eaten it! So I decided to make a change and started weight training seriously in my early twenties. It all happened on a night out in the city I saw a guy who had an incredible physique and went up to him and asked for advice.

9 HEALTHY NIGERIAN SNACKS FOR EVERYDAY CRAVING

We may have given up a lot of the good old Nigerian snack foods in favor of processed and refined biscuits, cookies, and cakes but there was a time when the items on this roll call were the ‘bizness’. We had no other options and we were better off for it because most of them are or made of whole foods!