Esta Morenikeji, Author at ZONE FITNESS | Page 4 of 4

All Posts by Esta Morenikeji


3 Types Of Naysayers You Will Meet On Your Fitness Journey

Naysayers according to, are those who habitually expresses negative or pessimistic views: Despite a general feeling that things were going well, a few naysayers tried to cast gloom.

You are excited about your new lifestyle, and you think the people who are close to you would be excited too, but to your surprise, they are not. Well, maybe they are not excited because they have seen you tried and failed so many times. And they are not convinced it’s going to be any different this time. In their minds, they are saying “Na today? She will soon get tired.”

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4 Cut Calories

7 Ways To Cut Calories And Still Feel Full

Is it possible to cut calories and still fill full? The answer is yes! In this article, I’ll show you seven ways you can cut your calories and still fill full.

You have heard or read it before, “eighty percent of your weight loss success will come from what you eat.”

Many of us know that if we can get our food right, we can get our weight right. But for some reason, food remains a real challenge.

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How Not To Lose Your Mind In Recession

On August 30, 2016, Nigeria officially entered a recession.

I was on of those people who were hoping it wouldn’t get this bad. Well, let’s just say we had hoped against hope because the crisis is deeper than we had imagined.

Recession is not just a word

Contrary to what the minister of finance said, we know that recession is not just a word. This thing is real and we are feeling the heat.

The price of everything has more than doubled, but the income of the average person is not growing. The question is, how can we minimise the adverse effects of this stressful situation on our sanity and well-being? What can we do so that we don’t lose our minds and health as we face the consequences of our past and present leaders’ actions/inaction?

Know that you are not alone

Before you start stressing and sweating over the financial crisis and how it is making live and living difficult for you, I want to encourage you to slow down and take some deep breaths. Please understand that you are not the only one who is affected by this problem. It is a national crisis that affects every Nigerian. You, me and our next door neighbours are all paying the price.

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2 lose weight and keep it off

The 4 Most Important Things You Need To Lose Weight And Keep It Off

To lose weight and keep it off; that is what everyone wants.

But as you already know, losing weight is easy but keeping it off can be a challenge. There are four important things you need to lose weight and keep it off.

What You Need To Lose Weight And Keep It Off

#1- You Need A Nutrition Plan That Doesn’t Make You Feel Like You Are On A Diet

You cannot afford to be on a diet; the reason is that eighty percent of your weight loss success is going to come from your nutrition habit. You need an eating plan you can live with for the rest of your life. Something that doesn’t make you feel like you are on a diet.

A hard-to-follow diet that makes you feel like you are being punished is not the answer to your weight struggle. Yes, you are going to lose weight fast on such diet. But because the diet is not sustainable, you will end up gaining all the weight back when you go off the diet.

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3 Exercise

4 Ways To Prevent Exercise-Related Injuries

Exercise-related injuries are real. That is why as a fitness coach, I take injury prevention seriously.

I had my fair share of exercise-related injuries as a novice exerciser. Looking back now, I wish I had someone to tell what to do to prevent those injuries. In this article, I share four simple ways to avoid exercise injuries.

Four Ways To Prevent Exercise-Related Injuries

#1- Wear proper shoes

You cannot wear the same shoes for every type of exercise you do. For example, running shoes are not designed for dance aerobics classes. The reason being that running shoes are not designed for multidimensional movements. They are designed for linear movements.

Aerobics class, on the other hand, involves multidimensional movements. The shoes designed for an aerobics class are called cross-trainers. These shoes provide support for the exerciser as the person moves in multiple planes of motion.

cross trainers

Nike Free 5.0. My favourite cross training shoes. I have these shoes in 3 different colours.

Wearing the right shoes for the right exercise is necessary for exercise injury prevention.

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Best exercises

The Best Exercises For Those Who Have Knee Pains

When your knees begin to hurt every time you exercise, it is your body way of telling you that you need to go easy with high-impact exercises.

High-impact exercises like running, jumping and dancing, can put a lot of stress on the knee joint. It is a good fitness practice to mix your exercise routine with low-impact exercises.

A low-impact exercise does not necessarily mean a low-intensity exercise. An exercise can be low-impact and still provide moderate-to-vigorous intensity. Intensity refers to the effect of exercise of the cardio-respiratory system while impact relates to the effect of exercise on the joints. Intensity is a matter of the heart, and it can be achieved with a low-impact exercise.

In this article, I will share the five best low-impact exercises you should add to your exercise routine, especially if you have started feeling pains in your knees.

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