Friday 30 December 2016


Our model here regularly sculpts the aesthetics of his anatomy to perfection in this eco-friendly backyard gym, somewhere in mainland Lagos, Nigeria. Most of the weights here are improvised from cement and stone, steel pipes, car parts and plenty of Will, excuse the pun.

Onyekachi Martins

Muscle Motivation - Musclemanzy from Malawi

Totally freaky! This fella looks like he was hewn out of a great black rock in the second pix, totally freaking awesome ... ! Musclemanzy Muhuwa from Malawi

Wednesday 6 January 2016

... According to Victor Richards ...

You have to understand I basically did everything that I wasn't supposed to in terms of playing the political angle in bodybuilding. I marched to my own beat and still had lots of fans and still made a good living and this pisses off the powers that be. So ANY opportunity to make me look like a fool and discredit me they will.

But I will not be made to look like a fool. I am college educated and have a degree in psychology. My family are all doctors, so there is no shortage of intelligence in my genes and certainly a lot more when compared to the people that participate and run this sport."

Monday 28 December 2015

To be fore warned, is to be fore armed!

Ever champion bodybuilder has a particular body part, honed and sculpted to perfection, to gain an edge over competition in contest situations. Arnold had the jaw dropping 'Mount Everest' biceps. Lee Haney had probably just a little less wingspan of lats, needed for flight. And of course, 'quadzilla' Tom Platz had the incredibly developed thighs back in the day that rivals even today's musclemen.

Five-time back to back champion, Phil, 'The Gift' Heath, possesses forearms like no other. It is a direct result of focused and dedicated training, that gives a better total arm development, with an even better competitive advantage.

The trick however, is to make it stand out, without making it too conspicuous as to cast other body parts in bad light. Fine line.

Monday 24 June 2013


Ok, Mr. fitness expert himself hasn't been hitting the gym lately, guilty as charged. There are those moments too. But I didn't stop working out ... totally. Last night, couple of hours before hitting the sacks, I hit the floor and pumped out some reps with one of the most insane push ups I have ever attempted in my life. This morning, after breakfast, I had this weird and insane pump, my muscles felt full, I felt like the incredible hulk on horse steroids! except I'm not even on supplements but high quality animal protein. I will share some of my routines in my next post, but for now, whew!!!

Monday 10 June 2013


Everybody needs motivation in life to achieve set goals. Fitness enthusiats and neophytes alike need motivation as well to reach their targets. Sometimes this motivation could be in the form of a training partner, or even praises from friends when you think you're stuck in a rut. Most guys would consider our model here enough motivation to hit the gym everyday. to hit on her at least!

Friday 12 April 2013

Push Up your way to a great body today!

I will do away with technical jargon, and simply tell you why you should never neglect press ups, or push ups in your fitness routines: I have never met anyone with a pot belly who regularly performs this exercise, NEVER!

And the reason is simple. Apart from the fact that the exercise in itself is a good fat burning movement, which significantly torches unwanted fat from areas like the deltoids M(shoulders), pectorals (chest), bi and tri's (arms), and lats (back), it also serves to aid general body muscles tone, while helping one to stay fit and trim.

There are a plethora of variations to this exercise, and each one differs slightly from the other as each places greater emphasis on the body part it was intended for.

Generally, with a few exceptions, everybody, who is active should be able to perform at least ten reps of this exercise. Be mindful however of performing this exercise in the correct position (don't sag your back especially) as doing otherwise will prove futile and a waste of time. Start slowly and watch your strength and skill improve over time.

The best part about this exercise is the fact that it can be done anywhere with little or zero equipments.

Incorporate push ups to your fitness routine for a greater body today.

Thursday 11 April 2013

3 (and more)Facts about Carrots

Carrots are rich in beta-carotene, which the
liver converts to vitamin A—an important nutrient
for maintaining healthy eyes.

Eating carrots has been shown to reduce the risk of some types of cancer by as much as a third. The active property, Falcarinol, which also prevents the growth of fungal diseases, is responsible for the vegetable's anti-cancer benefits.

Carrots can help prevent cardiovascular disease, due to their high anti-oxidant properties.

Vitamin A helps the liver secrete bile and flush toxins from the body, aiding a natural detox regime. The high fiber content of carrots also helps to regulate the digestive system.

Wednesday 3 April 2013

Anger could increase your risk of diabetes

Anger has always been known to have negative side effects, on not just the subject, but even people around them, and is a major cause of loss to lives and properties globally. Now, recent research suggests that in addition to all the plethora of negatives, anger may increase one's risk of diabetes.

According to new research in the Journal of Behavioral Medicine people who often lost their cool were more prone to insulin resistance than those who kept
calm in trying situations. Apparently, hormones responsible for hindering blood sugar control are spiked.

Being prone to excessive bursts of anger therefore, may very well lead to suffering from this debilitating disease which is regarded as a silent killer by health agencies worldwide.

Anger control is therefore important in reducing risks of developing this ailment. A healthy lifestyle, which includes adequate exercises, proper nutrition and quitting smoking are also essential in maintaining overall well being of body and mind.

Friday 29 March 2013

'Fitness is the basis of our relationship'

I met my husband Jack in the gym. Where else? He was on the stair machine and I was in the weight room. Our story has been about fitness ever since.

He manages the local
gym and is also an ACE-certified
personal trainer. To say that he is in
great shape is an understatement.

Did I mention that he is 57 years
old and we live at altitude, about 8,500
feet above sea level? He can run circles
around guys half his age and is "strong
like bull", as he would say. He is just
under 5' 10" tall. In 1990, when we met,
he weighed about 170 pounds. Now he is
a svelte 150 and his body fat is in the

He says that exercise is his therapy. He
has saved us thousands of dollars in
psycho-therapy costs because he is a
disciplined exerciser (sic). He works out his
angst and solves his problems while
lifting weights and doing cardio. He
motivates me and keeps me going when I
don't feel like it. I have to stay in shape
just to keep up with him! Fitness is the
basis of our relationship. When I think of
Jack in the years to come, I just have to
smile. I envision a strong, yet wiry guy
who will still be trying to play with chain

Thursday 28 March 2013

Fitness foods: Watermelon

Weight watchers are always encouraged to stock up more on fruits and vegetables than on other foods because of their amazing health benefits.

Watermelons easily fall into this class, as they have properties that could protect one against diseases such as colon cancer and diabetes.

They are rich in Vitamin A, B and C. What's more, they are low in calories and very nutritious.

It is an ideal health drink because it is 92 per cent water, and does not contain any fat or cholesterol. It also fills you up fast because of its water content. So have it along with your barbeque or grills as watermelons will prevent you from over eating.

Choose the right watermelon. Always choose one that is symmetrical and firm without any cuts and bruises. Turn it over and you will see a yellow colour on one side. The yellow area is a good sign as it shows that the watermelon was rested on the ground while ripening under the sun. It is also an indication that your melon is sweeter and juicer. Slap your melon and if it sounds hollow, then it is ripe.

If you factor in its amazing anti-oxidant properties, then you've got yourself one wonder fruit. So, next time you hit a fruit shop, don't forget to shop for a watermelon.

Monday 25 March 2013

Diet Coke linked to Cancer, tooth decay

But are diet sodas really going to help you stave off
the pounds? Probably not.
Case in point: When researchers from the School of
Medicine at The University of Texas Health Science
Center San Antonio compared the waistlines of diet
soda drinkers against a group of non-diet drinkers,
the diet soda drinkers had 70 percent greater
increases in belly bulge over the course of the 9.5-year

Even though that zero-calorie cola sounds like the
wiser pick, have you ever actually read the ingredient
label? Probably not. So we pulled the ingredients of a
Diet Coke right off of its bottle: carbonated water,
caramel color, aspartame, phosphoric acid,
potassium citrate, natural flavors, citric acid, and
caffeine. You already know about carbonated water
and caffeine, so we broke down the other four
mystery ingredients and inspected what's really in
your Diet Coke.

Caramel Color
"Caramel color is made by a process involving the
heating of corn or cane sugar and other
carbohydrates to achieve the desired color." — Coca-
Cola Co.
Science weighs in: "Caramel color sounds
innocent, but it's not," says Alexandra Caspero, R.D.,
owner of weight management and sports nutrition
service Research published
by the federal government's National Toxicology
Program showed that long-term exposure to 4-
methylimidazole—a contaminant in the caramel
coloring—lead to an increase in lung cancer in male
and female mice. And these findings resulted in the
addition of 4-MEI to California's Proposition 65 list
of carcinogens.
What's more, in 2011, the International Agency for
Research on Cancer also concluded that caramel
coloring is possibly carcinogenic to humans. And
while caramel coloring is in a host of products (like
baked goods and soy sauces), the frequency of how
much we consume soda makes it more of a concern,
says Caspero.
"Aspartame is a low-calorie sweetener made
primarily of two amino acids: aspartic acid and
phenylalanine. Aspartame has been shown to be safe
for everyone, including children and pregnant
women. When used in foods and beverages a warning
on the labels is provided to people who can't
metabolize aspartame." — Coca-Cola Co.
Science weighs in: "There are many conflicting
studies on the safety of aspartame, says Caspero.
Animal studies show more of an increase in cancer
risk than human studies have. But there is definitely
enough of a connection to avoid or limit your
exposure to the additive, she explains.
Plus, the low-calorie sweetener may actually be
tricking your body into weight gain. "Some studies
suggest that when our taste buds sense sweetness, the
body expects a calorie load to accompany it. When
that doesn't happen, it may cause us to overeat
because we crave the energy rush our body was
expecting," says Cheryl Forberg R.D., author of Flavor
What's more, artificial sweeteners might also dull
your taste buds, meaning you eat more high-flavor,
high-calorie foods to satisfy your cravings, explains

Phosphoric Acid
"Phosphoric acid is used in
certain soft drinks, including
Coca-Cola, to add tartness to
the beverage. Phosphoric acid
contains phosphorus, one of
the basic elements of nature
and an essential nutrient.
Phosphorus is a major
component of bones." — Coca-
Cola Co.
Science weighs in: The acid
in this ingredient is what
erodes tooth enamel, Caspero says.
Additional research has also linked excessive
exposure to additional adverse health issues. For
example, according to a study in the journal
Epidemiology, drinking two or more colas a day—diet
or regular—was associated with a twofold risk of
developing kidney disease. The culprit? The
researchers indicated that although an exact cause is
unknown, the phosphoric acid in colas has been
associated with urinary changes that promote kidney
stones. (When left untreated, they can lead to chronic
kidney disease).
Natural Flavors
"Natural flavors are derived from the essential oils or
extracts of spices, fruits, vegetables and herbs." —
Coca-Cola Co.
Science weighs in: "Hundreds of chemicals can be
used to mimic the taste of natural flavors—so natural
flavors can be anything," says Caspero. "The term
natural just means they are derived from foods found
in nature, but doesn't make them a health food."
Bottom line: We're not claiming Diet Coke is the devil
of all beverages. But just because something is
zero-calories, doesn't mean it's the wisest drink
option in the vending machine. If you're really
craving a soda, Caspero suggests treating it the way
you would a brownie or ice cream: every now and
then is fine, but it shouldn't be an everyday

Article reproduced from:

Saturday 23 March 2013

And a giant goes home .

Every bodybuilder worth his/her salt knows or at least has an idea who Joe Weider was. For the non initiates, Joe, along with brother, Ben, were the founders of the prestigious Mr. Olympia contest, the ultimate stage for elite bodybuilders world over.

'The father of bodybuilding' as he was sometimes reverently referred to, was also an avid publisher of fitness magazines, and a businessman who delved into the various departments and merchandising of the huge fitness industry.

He has been credited as the man who 'discovered' Arnold Schwarzenegger, and gave him the big break of bringing him to America to attain the legendary status he has achieved in the sport.

But many feel he had also done a great disservice to the sport by covertly 'promoting' drug enhanced bodybuilding, since contestants in the Mr. Olympia event are not tested for banned substances like steroids and other growth hormones.

He however acquires an enviable standing in the pantheon of the legends who redefined the sport of bodybuilding. He died of a heart attack in his home in the United States of America, he was 91.

What works for you

Simeon Panda is a fitness model/trainer. Here he shares his thoughts with beginners on how to 'sift' through tons of bodybuilding stuff in their quest to unlocking the ideal physique.

'If you mention that you are into health and fitness
you will receive an abundance of advice. Some of this
advice will be unsubstantiated hearsay gift wrapped
in perceived fact yet taped in confusion and
misunderstanding. For this reason it is advisable to
always question training and diet advice you are told
in the gym, by a friend, colleague, or even an by an
expert in the field. Any advice you receive or facts you
are told should be researched verified and
compounded through 'your own' research.'

For more visit his site @:

Tuesday 19 March 2013

Everything you never knew about bananas

Let me confess, I haven't eaten bananas in a very long while. This is due largely to the effect this one 'movie' I saw had on me a long time ago where they did 'things' with bananas I could never 'peel and bite' one again without feeling ... well, queer (no homophobe though).

But I might have to give up my phobia in the light of this information, thanks to the guys at You see, bananas appear to pack amazing health boosting properties that it would be almost unthinkable to ignore it for 'whatever' reasons.

For one, bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout.

But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must-add to our daily diet.

According to a recent survey undertaken by MIND, amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

200 students at a Twickenham (Middlesex) school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Bananas are high in B vitamins that help calm the nervous system..

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, 'A BANANA a day keeps the doctor away!'

PS: Bananas must be the reason monkeys are so happy all the time! I will add one here; want a quick shine on our shoes?? Take the INSIDE of the banana skin, and rub directly on the shoe...polish with dry cloth. Amazing fruit !!! For Organic Wellness Technologies..

Ok, it's just a banana, just a banana, just a ... Mmmmm (shuts closet door)

Monday 18 March 2013

Retain that spark in your love life

Exercises do more than just keeping you fit, it boosts your self-confidence, keeps you mentally sharp and increases your attractiveness. If you have the added advantage of having your mate or lover workout with you, chances are that your heart will literally remain unbroken for a long time too.

Don't pass up on the beans

For many, (especially all the girls I know), beans doesn't quite top the list of their favourite meals, but there is at least one very good reason why you might want to consider placing it a few notches higher.

Beans has been found to be a good meal to fight off colorectal (colon) cancer. This is due largely to the presence of resistant starches, complex carbs found in some foods including beans.

During the process of digestion, these resistant starches, which isn't digested by the body, escape quite intact from the small to the large intestines where they ferment and produce essential bacteria that helps in fighting off rectal infections. With the added advantage of the anti-inflammatory properties found in them, colon cancer risks are greatly reduced.

Beans is also very good for weight watchers as the feeling of being full after consuming a plate, continues for hours, thereby suppressing cravings for snacks and junk foods well until your next meal.

Last longer in bed with this exercise

Squats: This exercise is particularly beneficial as it places significant stress on virtually all the muscles of the lower body with noticeable improvements in the pelvic region. Blood flow is greatly improved in these areas while testosterone, the male hormone responsible for our manliness can be jacked up to very high levels. This combination effectively ups endurance and stamina, eventually transforming an average performer to a super stud.

Place a moderately heavy barbell on your shoulder, on the base of your neck, with feet set shoulder width apart. Proceed to bend down to a squat position as close to the ground as you possibly can, with your posterior jutting out. Perform 8 - 12 repetitions. Drop on squat rack. Perform three or four more sets.

Thursday 14 March 2013

Masturbation ... Just might save your life!

Came across an article online ( about how guys can improve their general well being, just by 'playing with themselves'.

Even though there are debates as to whether the practice is wrong or right (health reasons only), apparently, 'cleaning your pipes' come with added benefits, other than the momentary satisfaction. Here are five excellent reasons why you should drop whatever you're doing now and focus on the job at hand, pun intended.

1. Prevents cancer: Studies show that disease causing toxins build up in the urogenital tract, and knocking some off at least five times a week flushes out the bad guys.

2. Prevents impotence: Exercises generally improve muscle tone all over the body. Same is true for the muscles in the pelvic floor region of the penis. A healthy habit can keep your shaft harder as you age, keeping your virility on point.

3. Stay longer: This is a no-brainer. Periodically massaging the penile muscles makes it attuned to 'wet conditions' thereby maintaining its footing on a slippery day longer than usual. A man's ego is rarely ever more boosted more than after going through bouts of 'in-the-sheets-battle' with even more strength left for a menage a trois with oversexed nymphs!

4. Boosts immunity: Ejaculation apparently releases the hormone cortisol in adequate proportions which helps to maintain and regulate one's immunity. Now you know why I rarely fall ill ... Enough said.

5. Improves mood: Dopamine, the feel good hormone, which is actually released when we are in a good mood, is largely unleashed by orgasms. Oxytocin is also produced simultaneously, which is a powerful combination for that momentary but well worth moments of pleasure you get after a 'wanking session'.

Let me add that you don't have to worry about STI's too in the least bit. So, if you wanna stay happy and healthy? Well, I'm sure ... guys? Where did they go? *scratches head.

Monday 11 March 2013

How to become 'The baddest Man on the Planet'

Mike Tyson, was no doubt one of the most vicious boxers in the history of the sport. This was in part due to growing up in the streets, where he constantly had to deal with all sorts, from thugs to pimps and murderous drug dealers. At only 13, young Mike had been arrested by the police more than 38 times.

And then Boxing found him. The rest they say is history.

Mike tyson still holds the record for the youngest heavyweight champion in history, a feat he achieved at only 20 years old.

Tyson was totally dedicated to his profession. Check out his daily regimen which he maintained while he was at the peak of his career.

5am: get up and go for a 3 mile jog

6am: come back home shower and go back to bed (great workout for those huge legs of his)

10am wake up: eat oatmeal

12pm: do ring work (10 rounds of sparring)

2pm: have another meal (steak and pasta with fruit juice drink)

3pm: more ring work and 60 mins on the exercise bike (again working those huge legs for endurance)

5pm: 2000 sit-ups; 500-800 dips; 500 press-ups; 500 shrugs with a 30kg barbell and 10 mins of neck exercises

7pm: steak and pasta meal again with fruit juice (orange i think it was)

8pm: another 30 minutes on the exercise bike then watch TV and then go to bed.

Warning: This routine may have worked for Tyson, but I don't recommend it to anyone who is not an advanced athlete; 2000 sit ups everyday, for one, is not for 'mere mortals'.

Interview with the Nigerian Powerhouse; Anowa Adjah

Meet Ms. Anowa Adjah, Entrepreneur, Fitness Professional, Model, Motivational Speaker and Founder Powerhouse Physiques, LLC. She is Nigerian and largely referred to as the "Nigerian Powerhouse'. She stands at 5'10 inches tall and weighs a 206 pounds. The following are excerpts of her interview culled from

UM: Who is Ms. Anowa?

I was born in Brooklyn, New York but both of my parents were born in Nigeria. My father came to the states to pursue his education and then once he became established he sent for my mother. They raised my 2 sisters, brother, and I in New York, then we later moved to New Jersey. I graduated from Temple University with a BA in Public Relations. I am also a certified Fitness Expert

UM: What inspired you into fitness?

My mother was a major influence on me to do Fitness. She was a former Track & Field athlete in Nigeria and has always been committed to working out and taking care of herself.

UM: How do you combine being a motivational speaker, published writer, fitness professional & model?

The most important thing to remember while juggling all my responsibilities is prioritizing. My main source of income comes from being a Fitness Professional; therefore I take care of that responsibility before anything else. In retrospect I only deal with modeling, writing, and speaking occasionally so it's not very hard to manage those positions.

UM: What is your current project "The cause"?

The Powerhouse Campaign was created to raise money towards the production of the first Powerhouse Workout DVD series. The Powerhouse Workout DVD series will be one of the first to show women how to lose weight while keeping their curves. There are also exercises, in the series, which cater to men. The reason why I chose to raise money instead of using a sponsor was to draw attention to the lack of curvier women being showcased in the Health & Fitness Industry. The industry needs to branch out and accommodate women of all shapes and sizes. There are plenty of women who love their curves and do not desire to be stick-figures. In regards, by having people invest in the Powerhouse campaign with a purchase of a Workout DVD it will show, in numbers, that there is a demand for this product.

UM: Have you got any plans to establish in (your home country) Nigeria?

Yes, I have plans to coordinate a Fitness & Wellness tour in Nigeria. In this tour, I will be explaining the proper food regimens and demonstrating some effective exercises in losing weight. In addition, I will also be opening the floor to a Q & A.

UM: What advice do you have for anyone especially ladies who want to get fit?

The most important thing you need to do once you decide to pursue a healthier lifestyle is to establish a fitness goal. Are you trying to lose, tone, or manage your weight? Secondly, develop ways on how you would like to accomplish that goal whether it's joining a gym or running every morning. In order to get healthy, you must have a plan.