The FaSttest Shedder is Nigeria’s first weight-loss reality TV show, created to enlighten people about the benefits of fitness, and help them embrace healthy eating habits in their daily lives, with special attention paid to individuals who want to shed more kilos the right and safe way.
Season 4 of the show is here, and it’s bigger, better and much more exciting than everything that came before! 10 contestants stay together for three (3) months, under the supervision and support from our fitness trainers that include daily workout routines, healthy eating habits, nutritional coaching, mental tasks, and entertainment to help them stay fit.
One contestant emerges as the fastest shedder and winner of the season. The question though is, “who will it be”?
Tune in to catch the adventure from any of these stations:
- Wap TV
- DStv 262
- GOtv 102
- Startimes 116 & 427
- Xtremely Nigerian
- Vox UK
- Sky 193
@TheFastestShedder Reality TV show is created by Seyi Olashore aka Coach Shedams, and proudly sponsored by your health-friendly milk: Three Crowns Milk.
Don’t miss it!!!
About Three Crowns Milk
Three Crowns milk is a leading Nigerian brand from the stable of FrieslandCampina WAMCO, Nigeria’s foremost dairy company. The Company believes that milk is an essential nutrient for every individual. As Nigeria’s leading low cholesterol milk brand, Three Crowns has nourished mothers and their families for more than 30 years with essential vitamins and minerals that support their well-being.
Congratulations dear mother on the arrival of your baby! Bringing forth your tiny bundle of joy can be a very memorable but overwhelming event; an experience not to be underestimated. From the very first moments of pregnancy to the last stages of labour through to delivery, your body has gone through some strain, and physiological changes and it will take some time for it to transit back to its non-pregnant state. Just as pregnancy and women differ, transitional phases are equally different too. The postpartum period may vary from several weeks to several months.
Within the first six weeks after delivery, your uterus returns to its normal size. Breastfeeding helps to achieve this faster, and you might feel uterine contractions/cramps as you nurse your baby. One noticeable change as your uterus returns to normal is the gradual reduction of your abdomen.
Tips on postpartum recovery
If you experience vaginal numbness, you can have Sitz Baths. This procedure involves sitting in a warm bath or on a bucket with steaming water, at least thrice daily. Adding antiseptic to the warm bath/steaming water before sitting in/on the bucket helps as well. The soothing feeling of this practice not only helps relief the soreness in your perineum but makes healing a lot faster. Lying on your side rather than on your back will also give some comfort and aid perineal healing.
Postpartum is usually a time of excitement laced with phases of fatigue as your body recovers gradually from the tiring experience of pregnancy, labour, and eventually childbirth. Trying to get your body back into shape through vigorous exercise routines should be avoided till your doctor gives you the green light. You may feel you are up to it some weeks after birth, but it’s best to give your body all the rest it deserves before whipping it up again. There are a couple of light postnatal exercises that will get you moving and back on your feet in no time; however, it’s recommended to talk with your doctor/midwife before engaging in any.
Pelvic floor exercises are such exercises that can be done and without putting a strain on your postpartum recovery. It is a vital exercise technique recommended during pregnancy as well because of its ability to strengthen vagina and bladder muscles. Pelvic floor exercises engage the gently squeezing of the bladder tube or region around your vagina as if to stop the flow of urine, for about 10 – 15 seconds. This technique is so easy, and can be repeated over and over again. You can practise it anytime and anywhere; lying down, standing or sitting with at least 10 – 15 repetitions per session 4 – 5 times a day. You could also try them out while still sitting right there on the toilet bowl after urinating!
Maintaining a well nutritional diet which may come in small portions during postpartum is an essentiality for quick recovery. Healthy eating is certain to get you back into shape in no time, while also ensuring that your nursing baby gets the adequate nourishment it requires in his/her first weeks in life.
Cosmetic surgery is a type of medical procedure or operation that is aimed at improving a person’s appearance. Cosmetic surgery was at the onset popular only amongst the fashionable elites and celebrities; but recently, the general public is fast turning to the use of this constructive medical procedure as a means to enhance their looks, and of course give their self-esteem a boost.
Also referred to as aesthetic surgery, this medical process can be carried out on any part of the body. Cosmetic surgery incorporates a wide range of procedures. A few of the very common ones are liposuction (tummy tuck), breast augmentation (breast lifts/ enlargement/reduction), facial restructuring (lip enhancement, eyelid lift, eyebrow lift/reshaping, removal of wrinkles), cheek enhancement, ear reshaping; butt implants. Undergoing any or all of these medical reconstructions are ways people (especially women) attempt to give themselves the ideal image of their dreams.
Most female celebrities have successfully undergone several cosmetic surgeries in order to get a desired look, wade off the implications of aging, and in most cases get back their pre-baby look and shape effortlessly. However, as appealing and laudable as the effects of cosmetic surgery may seem, they are risk inclined and sometimes complications occur; one period in the life of a woman never to consider having this kind of surgery is during pregnancy.
Cosmetic surgery is a choice and doctors/surgeons strongly recommend against having these procedures during pregnancy. Breastfeeding mothers are also discouraged from such surgeries till at least 6 months postpartum. Reasons for this are that:
Most cosmetic surgeries involve general anaesthesia. This largely increases the risk of miscarriage if given within a pregnant woman’s 1st trimester.
Everything a pregnant woman puts in her body or eats gets to her unborn child. Injections, medications and chemical fillers used during cosmetic surgeries equally gets to the foetus or newborn and can be very harmful.
The body goes through lots of metabolic and hormonal changes during pregnancy and often times, a woman’s immune system functionality is reduced. With this, there’s a high tendency for after-surgery infections which can be fatal.
Post-surgical medications are highly detrimental to foetal health and development.
Need I say more? Having a positive outlook to life and the desire to enhance your appearance is a real good one but if you are pregnant, your baby’s health is of utmost priority; feel good about yourself and the fact that you have a tiny human growing in you. So enjoy your pregnancy and wait till after your baby is born before indulging in any surgical makeover!
Moving maternity clothes to the furthermost section of the closet, and getting back into those skinny jeans and favourite outfits are some of the most common mentations that run through a woman’s mind the moment childbirth is done with and postpartum weight sets in.
If these are your sentiments, it’s utterly normal; the average woman loves to look good and getting off the extra weight gained during pregnancy is a thought in the right direction. The good news is, a fair percentage of your pregnancy weight is actually lost in the delivery room; your baby’s weight, the placenta, and the amniotic fluid are in totality about 4 – 6kgs and you are sure to feel lighter the moment your body is delivered of them.
Tips to lose your postpartum weight
To get started, you don’t have to push your body. Pregnancy and the toil of childbirth are stress periods for the human body therefore, adequate time and care must be given for proper recovery. Postpartum weight loss shouldn’t be your focal point within the first 6 – 8 weeks after childbirth. Let your baby have your attention this period thus allowing your body enough time to mend.
Healthy nourishment is required for your body’s healing, and of course for your new-born’s steady growth too. It is therefore crucial that you play it safe by indulging in good nutritious eating. Your diet, breastfeeding, ample sleep, and exercise are factors that facilitate effective results on your weight loss journey. Here are some hints to be mindful of:Breast milk is considered the most suitable food for your baby. It is also nature’s way of helping you shed pregnancy weight – as you breastfeed, hormones that work on shrinking the uterus to its pre-baby size are produced; your baby pouch inevitably diminishes as well. You should know that breastfeeding can amazingly get at least 450 – 500 calories off you daily.
Unlike carbs, low fat foods like protein and whole grains have high fibre content that will keep you feeling full for longer periods and also help your body burn more calories – eat more of them.
Keep healthy snacks around you; they will aid in your abstinence from junk. There are wide varieties of fruits and vegetables that will not only keep hunger away but also make up part of your daily recommended nutrients.
Drink lots of water! Surprised? Drinking plenty of water is healthy; apart from filling you up, conscious efforts to drink water will keep dehydration away. This is very effective because hydration, even at its mildest, slows down your metabolism by about 3% and if this happens, losing weight becomes an almost impossible feat.
No matter how eager you are to get back into shape, get the go-ahead from your doctor before hitting the gym. Long relaxed strolls first weeks postpartum and then brisk walking as you heal, can be effectual as healthy physical activities before your body is ready for regular workouts.
Losing sleep is normal as we try to meet up with the demands of the day and probably get a lot more done. As a career woman, mother and wife, the earliest time to bed for me on a busy day is midnight, to be up again before dawn. With this continued hustling and bustling, many of us have forgotten the feeling of being rested.
We have got just 24 hours in a day and with so much to be done, we want to make the most of it. Truthfully, this isn’t healthy at all. Sleeping is as vital to our body as eating. Sleep is restorative; thus a key part of a healthy lifestyle.
Adequate sleep ensures your ability to handle the day’s stress at work or at home. In reality, the quality of sleep you get directly affects your daily functioning. Sleep aids in the control of insulin and stress hormone Cortisol, thus giving the body the needed hormonal balance.
Good productivity, mental sharpness, emotional balance, creativity, rejuvenation, physical vitality, and even healthy weight maintenance are some of benefits derived from a good snooze. So you see, there’s so much to be enjoyed with just a little more sleep.
Contrary to popular belief, sleeping doesn’t mean the body or brain is shut off. Do you know that during sleep your body is working to support your brain function? While sleeping, the brain does biological repairs that keep your body at its best. Without regular sleep, you’re headed for a major mental or physical breakdown.
Lack of sleep may result in the following:
Fatigue, lethargy, and lack of motivation
Moodiness and irritability
Reduced creativity and problem-solving skills
Inability to cope with stress
Low libido and little interest in sex
Reduced immunity; frequent colds and infections
Concentration and memory problems
Impaired alertness, motor skills and increased risk of accidents and injuries
Difficulty making decisions
Increased risk of diabetes, obesity, high blood pressure, stroke, arthritis, and several other health problems.
This may sound really outrageous but it is simple reality – to function at your best, at least seven hours of sleep per night is essential. Sleep requirements may vary slightly from person to person so you have to make an effort to enjoy quality snooze time to know the duration of hours that works for you.
Consciously indulge in a good night’s sleep, and then see your energy and efficiency increase. Sleep is essential for a long, healthy and productive life. You’ll not only perform more during the day but you’ll look a lot younger than when you were cutting down on your daily dose of beauty sleep…its called beauty sleep after all!
When next you are about to forfeit that restorative shut-eye for need to put in extra hours of work, STOP, have a rethink; don’t lose that sleep!
Being a mother can be such a very stressful job. If you are like many mums who wished they had more than 24 hours a day to get things done, then you will agree that fixing in your workout routine can even be a harder task. Why is this so? Well, this may be due to the fact that you might be too overwhelmed with some routine tasks, so that squeezing a workout spare time might be a no-no. But did you know that it is really important for you to actually steal some 10 minutes away just to work out?
Truth is that mums aren’t superhuman – they do deserve to be fit and that is why you have got to create time no matter how little to see that things are right within the body. These workouts can fit into your busy schedule and take up just 10 minutes of your time and you can be sure to look and feel refreshed aftewards.
1. The Chair Squats Workout
For this workout, you stand in front of a chair with your feet hip-distance apart, and toes forward. Then lean your chest slightly forward. Bend your knees and tap (do not sit) the bottom on chair, then stand up. Be sure to keep your weight in your heels and do a set of ten.
2. The Spinal Twist
This is yet another easy workout that you can perform at home. Sit upright at the edge of a chair, feet on the ground, knees bent 90-degrees and your hands crossed at chest level. What is more, twist your upper torso as far as you can to the left, rotating from the waist and allowing your head and shoulders to move together as one unit. Hold for 15 seconds, then return to the start.
3. The Static Run
Here, you’ll be in one position and move your feet as if you were running on a track. You can increase your pace as you muster more strength and stamina. It is important that you do this on a hard floor so that you have enough room for balance. Count up to ten and then do a repeat as you go along.
4. The Freestyle Dance
If you haven’t been dancing as a form of workout, then you’re missing out on a lot. Did you know that one of the best form of workouts for mums is dancing? Well, if you didn’t know that, then it’s important that you learn a few moves to keep fit. And, guess what? You don’t need to have been a great dancer before starting. If you are a rookie, you can start by moving your whole body to your favourite high tempo songs in your home.
Indeed these workout routines can strengthen your cardiovascular muscles as you sweat it out. It is also known to aid the circulation of blood. Incorporate these exercises into your daily morning or bedtime routines and you would be amazed at the results.
You should definitely exercise when you are pregnant! Exercise improves your muscle tone, strength and endurance, which may make it easier for you to adapt to the changes that pregnancy brings.
Regular exercise will:
Make getting back into shape after your baby is born easier.
Help you to carry the weight you gain in pregnancy.
Prepare you for the physical challenge of labour and birth.
Improve your mood and give you energy.
Help you to sleep better.
The following types of exercise are safe in pregnancy, though some may not be suitable for the last few months, and you may need to lessen the activity as your pregnancy progresses.
Aim to walk for at least 30 minutes a day, five times a week. So walk to the shops rather than drive, take the bus only part of the way, take the stairs instead of elevators.
Running is one of the quickest and most efficient ways to work your heart and body, and you can vary the distance as your energy levels allow.
If running is new to you, pregnancy is probably not the time to start. It’s best to stick to more gentle exercise, such as walking or swimming.
Swimming is an ideal, and safe, form of exercise in pregnancy. It exercises your arms and legs, and works your heart and lungs. The bigger your bump gets, the more you’ll enjoy feeling weightless in the water.
It can help to ease back pain and swelling in your legs in late pregnancy.
It’s safe, as long as you keep the exercises low impact, to protect your joints. These days there are a lot of fitness trainers and experts who you could sign up with.
Get your heart pumping by dancing to your favourite tunes in the comfort and privacy of your own home.
Try not to leap, jump, twirl or change direction suddenly, as you may lose your balance.
Reasons to terminate exercise while pregnant
If you experience any of these symptoms, stop exercising and consult your physician just to be one the safe side.
Sudden shortness of breadth
Dizziness or faintness
Headache or visual disturbance
Unexplained abdominal pain
Swelling of ankles, hands, or face
Swelling, pain, and redness in the calf of one leg
Preterm labour, persistent contractions
Decreased foetal movement
Amniotic fluid leakage
Elevated pulse or blood pressure persisting after exercise
Fatigue, palpitations, chest pain
Insufficient weight gain (
Milk and dairy products are so important that they are one of the four major food groups. It’s recommended that we try to get at least two servings of dairy each day.
Here are three surprising things to love about the beverage.
1. It is an Important Part of Your Diet
Eating right, staying active and drinking three glasses of low fat will help you maintain good health and weight. Now, some studies over the past several years suggest including enough milk, especially in a reduced-calorie diet may even be linked to better success on a weight loss diet – more fat loss and more muscle gains.
2. Recent Study Suggests Milk Drinkers May Be at a Lower Risk of Type 2 Diabetes
Type 2 diabetes has become a global epidemic and is expected to affect 552 million people worldwide by 2030, according to the International Diabetes Federation. “Consumption of dairy foods provides numerous health benefits including lower risk of diabetes, metabolic syndrome, cardiovascular disease and obesity,” according to the 2015 Dietary Guidelines Advisory Committee Report.
3. It May Help You Reach Your Height Potential
It’s true nutrition and health experts recommend kids and adolescents get more calcium and vitamin D from foods like milk, for strong, healthy bones. What you may not know is that your bones continue to grow to their peak bone mass until around age 18 for women and age 20 for men. That’s why it’s important that both kids and adults drink up.
4. It May Help in Preventing Osteoporosis
Calcium is stored in bones, so if we don’t get enough calcium, these stores will be used for other essential functions, and your bones could be weakened. Osteoporosis is a condition where parts of the bones become quite porous and are prone to fracture easily and one of the main risk factors is a lack of calcium in the diet. Osteoporosis affects more than 50% of women and nearly a third of men over 60. Check the label of your favorite milk to see how much calcium it has.
5. It is Delicious
With so many milk recipes you can’t deny this delicious beverage.
Use it in your cereal.
Drink it as a between-meal refreshment.
Make a smoothie with it and fruit like banana, pineapples and strawberries.
Add yoghurt, oats and a few nuts to your smoothie and call it breakfast.
6. It is Soothing
A warm glass of milk would help put you to sleep after a long day. That sleepiness associated with a warm glass of milk may be more psychological than most would suspect. Most people recall pleasant thoughts about their mothers. Milk is associated with mothers and a mother’s love and care. Comforting feelings and remembrances can produce chemicals in the brain that actually form a sensation of well-being and relaxation. This brain chemical, serotonin, is associated with sleep. This feeling of well-being and relaxation will help you drift off to sleep after a warm glass of milk.
It’s been a few weeks or even months since you welcomed your baby, and while you have been enjoying the time bonding with your baby you may have noticed that you still look as if you are pregnant. Don’t worry, it’s normal. Many women struggle to get their pre-pregnancy bodies back. However, remember that you won’t get your flat stomach in a day; after all, it took 9 months for your uterus to grow.
You have to be consistent with exercising and eating healthy to get a lasting result sooner.
Try these trusted techniques to get back your flat stomach
1. Abdominal Exercises that Targets Your Core
These are exercises that concentrate on the abdominal walls, which is precisely where you want to target. They include exercises like the leg slides, and pelvic tilts. In the beginning, you may want to start with an exercise like the leg slide, which does not require much effort on your part.
-Lie down flat on your back with your knees bent and feet flat on the bed, tighten your stomach muscles and then slowly slide the heel of the foot down until your leg is flat on the bed.
-Then slide your leg back until your knees are bent again and repeat with the other leg.
2. Take part in Aerobic exercises
Engaging in aerobic exercises is really important, as they elevate your heart rate. nclude walking, jogging and swimming. You could walk, jog or swim. You can start by taking short walks around the neighbourhood, and increase the distance as time goes on. You may also consider going on walks with family members and friends. These walks are known to help strengthen your core, as well as help you lose some belly fat.
3. Sit Ups
It is important that you don’t do sit-ups until you have been cleared by your doctor so that you don’t overstretch yourself and damage your abdominal walls in the process.
-Start with a set of 5-10 sit-ups and increase the number as you regain your strength.
4. Breast feeding
One of the little known benefits of breastfeeding is that it helps with initial weight loss. It also stimulates the shrinking of the uterus and helps flatten and tone your stomach muscle through the hormone oxytocin that is produced when the nipple is stimulated via suckling.
5. Eating Healthy and Nutritious Food
It is important that you continue to maintain a balanced. It is ideal to start each day with a healthy breakfast with the daily recommended five portions of fruits and vegetable. Also, don’t forget to eat fiber rich foods like beans, grains and seeds. This is not the time to go on a diet, just make sure you eat healthy snacks like carrots, and fruits like apples when you begin to crave something sweet to eat.
Getting a flat stomach after birth will happen gradually, as you take care of your health and body by eating well and exercising. It is important to note, that care must be taken when you first begin exercising, do not overdo it. Gradually work your way into the exercise routine.
Sticking to a low fat / low cholesterol diet is a sure track to healthy living. But making healthy food choices can sometimes look very boring and deterring. However, if you must lose weight or maintain a healthy weight, cutting back on calories and your cholesterol intake is of utmost importance.
There’re lots of healthy alternatives to high-carbs you can include in your diet so it doesn’t become too restricted and boring. A good start to making healthy choices is to read nutritional information on products when grocery shopping. Always check for fat, sugar, sodium, calorie content etc.
Most of the easily available staple food items in Nigeria are high in carbohydrates and calories but you can make healthy switches to still enjoy the best of Naija cuisines.
Here are some common low cholesterol swaps you can make:
Let’s start with the most universal Naija staple – rice. Rice is so widely accepted and loved by all. So much so that it’s almost difficult to imagine life without rice. However, white rice is highly laden with unhealthy carbs and makes top place on the list of foods to be eaten in moderation. If you must eat rice, leafy greens or salads with fat-free dressings should make up most part of your rice meals. You may however opt for tasty nutrient-rich substitutes like brown rice, ofada rice, bulgur wheat, couscous and quinoa.
Nigeria has several scrumptious soups that attest to the numerous tribes and unique culture she’s blessed with. How best to enjoy these dishes if not accompanied with solids? Also called swallows, eba/fufu/pounded yam/starch are solids made from flour-based starchy carb-rich staples. If you’re on a low-cholesterol diet, these foods should be eaten moderately or totally avoided where possible. There’re other ways to enjoy your rich soup delicacies without loading up on calories and unnecessary carbs. Plantain amala, oat fufu, soya meal and even millet are healthier flour-based options for swallows. You can make flour out of these food items yourself rather than buying them off the shelf.
To make the most of the available healthy options to swallow foods, you should use palmoil sparingly when preparing your soups. And for stews and general cooking, instead of cholesterol-rich vegetable and groundnut oils preferably use cholesterol-free varieties. Extra virgin olive oil, canola oil, sunflower oil and soya oil are healthy choices of cooking oil you can try.
For animal proteins, fish, chicken breasts, turkey are better options to beef. In cooking your meals, choose boiling/grilling or roasting to frying. Avoid fried foods as much as possible.
And veggies? You should also consider stocking up on lots of fresh fruits and vegetables. Most vegetables are fibre-rich, low in calories and great sources of antioxidants and various nutrients. They can be included into your dishes in several ways. They make healthy snacks too, so have them in your kitchen in varieties. Fruits and veggie infused water also make healthier alternatives to carbonated and sugary drinks and juices.
And lastly, don’t miss out on breakfast.
Breakfast is the most important meal of the day. Significantly, breakfast is what sets your metabolism into drive all day-long. Fibre-rich cereals like oatmeal, bran flakes amongst many other whole-grain products are low- sugar / sodium and healthy breakfast choices. They will keep you full for longer (because they digest slower) while also lowering your body’s cholesterol levels. When buying milk for your cereals and tea, opt for low-fat/skimmed milk options like Three Crowns Milk.
Who says low-cholesterol diets have to be tasteless? Definitely not with these delectable alternatives. Make them your choices today and totally enjoy your healthy life!