Nothing definitely beats the aura of confidence and sex appeal a perfectly shaped shoulder gives. It’s no small wonder then that achieving well-defined triceps are top on many women’s fitness goals. I’m sure you’ll agree that they complement gorgeous legs perfectly well.
Beautifully-toned strong arms and shoulders aren’t just sexy but very essential. We need them more than ever in carrying stuffs as we go about our daily activities. Unfortunately, due to hormonal changes that accompany age, women tend to lose upper body strength rapidly. But not to worry, we’ve got you covered with these quick home strength-training workouts that’ll not only strengthen your arms, shoulders and back but give them good shaping too (goodbye arm jingles!). These routine exercises are also great for breasts firming.
Let’s get started…
1. Plie with Shoulder Fly
Your arms, shoulders, back, and chest are core targets with this move but the good thing is, your legs and bum get to enjoy some toning too!
Method: Standing in Plié squat position (back straight, knees bent with heels touching and toes turned out), hold a dumbbell in each hand. Raise arms next to your head positioning elbows at a 90 degree bend and palms facing forward.
Taking deep breaths to engage abs, bring hands toward each other in front of you with palms facing your face. Return to start position. Do at least 15 reps of 3 sets.
2. Dumbbell Chest Presses
This is another easy and very effective strength-training routine.
Method: Start by lying flat on the mat with a dumb bell in each hand. Bring the weights up to even with your chest, ensure elbows are slightly below your shoulders then lift your arms straight up back into the air. Take care not to lock your elbows.
Start out with 10 reps and do at least 3 sets.
3. Ballet Curl
Love to admire ballerinas because of their sexy postures and chiseled arms? Try out this routine and enjoy such too.
Method: Standing tall with heels together and toes out, hold dumbbells in each hands and lift arms straight out to sides at shoulder level. With palms facing ceiling and left hand still stretched out to the side, bend right elbow bringing hand toward head. Return to start position and repeat with left arm. This completes 1 rep. Do 3 sets of 10 reps.
Wouldn’t you love to have envy-worthy arms and shoulders? Try out these moves consistently and you’re on your way to flaunting sleek arms and strong shoulders in that exquisite sleeveless outfit or tank top soon!

Popularly referred to as “poor man’s meat” or “poor man’s supper”, beans are in no way food for the poor alone. On the contrary, beans should be embraced by all as the super healthy food there are. Beans are not just a natural source of energy but a nutritional powerhouse because of their wonderful nutritional value and health benefits.
Unfortunately, many people try to avoid beans because of its popular flatulence side effect (gas). As a child, beans porridge was on my list of dreaded meals because a spoon of it means heartburn. But now I know better. Flatulence isn’t enough reason to miss out on the brimming benefits of eating beans. Do you know that its gassy side effects can be reduced?
Here are more than enough reasons why you should consume beans:
Health Benefits Of Beans
Beans are low in fat and calories, but high in protein and fibre, and very much loaded with a host of vitamins. Making them a regular part of your diet will help you cut out calories easily without feeling deprived or malnourished. Interestingly, due to its low glycemic index and the complex carbs they contain, beans are digested slowly, thus you stay full for longer. This is another reason beans are effective in keeping blood sugar levels stable – which means you’re less prone to diabetes.
The abundance of fibre, phytonutrients and antioxidants in beans excellently lowers your risk to several cancers. The high quantity of fibre in them also makes them effective for weight control as you fill up easily on just a little portion. And with fibre, be assured that your digestive system is well-regulated and several digestive disorders are kept at bay.
Maintaining cholesterol at healthy levels is another key function of fibre. The folate in beans is quite beneficial in lowering risk of heart diseases as well. Potassium is another notable nutrient in beans – a nutrient known to work for the heart as it guards against stroke by keeping blood pressure at a healthy level. Still wondering why beans are said to be heart healthy?
The abounding Trans fat-free protein in beans makes them good alternatives to meat. Glowing skin, luscious hair and increased muscle mass are some more gains of the protein in beans.  And the B Vitamins contained in beans? Very necessary for nerve cells and healthy brain functions. In addition, beans aren’t lacking in magnesium. As a result, women who consume a high amount of beans regularly experience fewer mood swings and pre-menstrual cramps. Calcium, iron and zinc are some other nutrients in beans.
I’m sure you’ll agree that the list of benefits of beans seems almost endless. Beans are inexpensive, tasty, versatile (can be cooked in so many ways) and above all, outstandingly healthy. Don’t you think you should devour them more often?
 
***Hint:
To reduce gassy side effects – Leave beans submerged in water overnight/about 2-3 hours before cooking. Change water and bring to boil for about 3 minutes. Rinse with fresh water then cook.

Originating from the banana Musaceae family, plantains are excellent staple sources of healthy carbohydrates but low fat. Commonly referred to as potatoes of the Caribbean, plantains unlike bananas are vegetables and not fruits. And though they may look similar, plantains are usually bigger, longer, thicker skinned and have lesser sugar than bananas.
They also have higher starch content and shouldn’t be eaten raw.
Plantains pack more vitamin A than bananas. 100g of plantains will give you about 37.5% of the recommended daily value of this essential vitamin. Quite a lot, right? This makes plantains a great carrier of antioxidant Vitamin A which helps in eliminating free radicals, prevention of inflammation and enhances good vision. Alongside Vitamin C which is also highly present in plantains, both vitamins are largely responsible for good skin health, cell growth, and not forgetting, great immunity.
Great energy boosters that they are due to the high level of carbs in them, Plantains are high fibre foods which make you feel full with just a little intake. This fibre works exceptionally too in aiding digestion and averting constipation. Plantain’s rich fibre content is heart healthy as it lowers cholesterol and blood pressure. It furthermore prevents risks of diabetes and certain cancers (especially colon).
Plantains are also good sources of Vitamin C. A plantain rich diet will help your body fight off infections, while also promoting healthy gums and teeth. Not lacking in calcium as well, you can be assured of strong bones and reduced risk of osteoporosis as you consume this super-food.
There’s still more! Especially high in vitamin B6 which is known to lower the occurrence of pre-menstrual syndrome and miscarriages in women, a meal of plantain gives you an adequate dose of B-complex vitamins, vitamins E and K, folate, niacin and thiamine. Vital minerals potassium, magnesium, iron are also not left out of the package of nutritional benefits plantains have got to offer.
Healthy muscle functioning, steady heartbeat and healthy blood sugar levels are some of the many other reasons to eat plantains.  
Although their taste may vary in accordance to their stage of ripeness, plantains are delicious nutritional powerhouses that can be enjoyed as meals or snacks. Irrespective of how ripe they are, Plantains can be prepared in diverse forms (steamed, grilled/roasted, fried or boiled) and they make excellent components in several delightful dishes across various cultures.
Some of the popular Nigerian ways to enjoying plantain are as: fried (dodo), side dishes (gizdodo), roasted (boli),  chips (snacks), puff puff/fritters (desserts), main meals – porridges, peppersoup, boiled with sauce/leafy vegetables. Click here to check out our Caribbean styled plantain recipe.
Savoury, versatile and highly nutritious – these best explains what plantains are. Don’t you agree?