Nigerianworkoutdoll

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Sedentary: No exercise and have a desk job

Exercise multiple times a day or have a physically challenging job

Working days

Working hours

Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Nutrition

Resources

Workouts

Shadey Liadi

Nigerian Workout Doll

When it comes to health and fitness, I believe in sustainability over all else! Sure, there are great "12-week
programs, 1-month challenges, 90-day transformations", but by the end of the day, when you finish that, what's next?

Another 12-week program? When working with clients, I like to build from the ground up. Instead of handing you a meal plan, I teach you how to build your own.

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Welcome to Nigerianworkoutdoll

The second week in January is typically the time where people fall off track with their New Year's resolution. This program is to help you get back on track, lose weight, tone up, and hold you accountable. 

No Turning Back 10 Week Program

Exercise during menopause offers a range of benefits that can significantly enhance overall health and quality of life. Here are some compelling reasons why women should stay active during this time:

Manage Weight: Metabolism often slows down during menopause, making weight management more challenging. Regular exercise helps burn calories and maintain a healthy weight.

Bone Health: The risk of osteoporosis increases with menopause due to decreased estrogen levels. Weight-bearing exercises, like walking or strength training, strengthen bones and help prevent bone loss.

Heart Health: Cardiovascular risk can increase with menopause. Regular aerobic exercise helps improve heart health by lowering blood pressure, reducing cholesterol levels, and enhancing overall cardiovascular function.

Mood Regulation: Hormonal changes during menopause can impact mood and contribute to feelings of anxiety or depression. Exercise releases endorphins, which can improve mood and reduce symptoms of depression.

Improved Sleep: Many women experience sleep disturbances during menopause. Regular physical activity can help regulate sleep patterns and improve overall sleep quality.

Enhanced Energy Levels: Exercise boosts energy levels and combats fatigue, helping women feel more energized and less lethargic.

Reduced Hot Flashes: Some studies suggest that regular physical activity can reduce the frequency and intensity of hot flashes, making this common symptom more manageable.

Better Cognitive Function: Exercise has been shown to support cognitive health, helping to maintain memory and mental clarity, which can be beneficial during the hormonal changes of menopause.

Increased Flexibility and Strength: Menopause can affect joint health and muscle mass. Exercise helps maintain flexibility and strength, reducing the risk of falls and injuries.

Improved Self-Esteem: Staying active can boost self-confidence and body image, helping women feel more positive about their bodies and their overall health.


Menopausal Health and Fitness

Exercise is particularly important for women with PCOS (Polycystic Ovary Syndrome) for several reasons:

Improves Insulin Sensitivity: PCOS is often associated with insulin resistance, where the body's cells don't respond effectively to insulin, leading to higher blood sugar levels. Regular physical activity helps improve insulin sensitivity, making it easier for cells to take up glucose from the bloodstream and reducing the risk of type 2 diabetes.

Supports Weight Management: Many women with PCOS struggle with weight gain or obesity, which can exacerbate symptoms. Exercise helps in managing weight by burning calories and increasing metabolic rate. Even modest weight loss can lead to significant improvements in symptoms and hormone levels.

Regulates Menstrual Cycles: Regular exercise can help in balancing hormones and improving the regularity of menstrual cycles. It can also reduce the severity of symptoms like heavy bleeding and irregular periods.

Reduces Androgen Levels: High levels of androgens (male hormones) are common in PCOS and can lead to symptoms like acne and excessive hair growth. Exercise can help lower these androgen levels and alleviate related symptoms.

Enhances Mood and Reduces Stress: Physical activity releases endorphins, which can help improve mood and reduce stress. This is important because stress can exacerbate PCOS symptoms and contribute to hormonal imbalances.

Improves Cardiovascular Health: Women with PCOS have a higher risk of cardiovascular issues. Regular exercise helps strengthen the heart and improve overall cardiovascular health, reducing the risk of heart disease.

Supports Mental Well-being: PCOS can sometimes be associated with mental health challenges like anxiety or depression. Exercise is known to have positive effects on mental health, which can be beneficial in managing these aspects of living with PCOS.

Incorporating a mix of aerobic exercises (like walking, cycling, or swimming) and strength training can provide the most benefits. It’s always a good idea for individuals to discuss their exercise plans with a healthcare provider, especially when managing a condition like PCOS.





Balanced Fitness for PCOS

This program is designed for women aiming to enhance and strengthen their lower body. It focuses on achieving a slimmer waist, a flatter tummy, toned legs, and a firmer, lifted butt. Over the course of six weeks, this program will elevate your lower body training to new heights.

Crunch, Squat, Slay! Booty Building Program.

The Sculpt, Strengthen, and Shine program is designed specifically for women over forty to help you lose weight and build muscle. We understand the challenges of weight loss after 40, so we've also crafted a comprehensive nutrition plan to support your journey. This program includes strength training, Pilates, and stretching exercises, along with mindfulness practices to enhance your overall well-being.

40 & Above! Sculpt, Strengthen, & Shine Program.

This session may be short, but it's highly effective. We've combined Pilates and cardio to deliver a powerful workout that tones, firms, and helps you connect with your body. It's the perfect boost to keep you on track with your fitness journey

Pilate Cardio Blast- 2 week free workout

The Benefits of Home Workouts for Busy Women Who Don’t Know Where to Start
Life can get hectic, and finding time for fitness often feels overwhelming—especially when you’re not sure where to begin. The good news? You don’t need a gym membership or complicated routines to get fit. Home workouts offer a simple, effective, and flexible way to prioritize your health without adding stress to your schedule. Here’s why they’re perfect for busy women like you:

1. Convenience – No Commute, No Excuses
Home workouts eliminate travel time to and from the gym, making it easier to fit exercise into your day. Whether it’s 10 minutes before work, during nap time, or in the evening, you can work out on your schedule—no class times or gym hours to worry about.

2. Beginner-Friendly – Start Where You Are
If you’re unsure where to begin, home workouts provide a comfortable, pressure-free space to experiment and build confidence. You don’t need fancy equipment—just your body and a little guidance.

3. Time-Saving – Short & Effective Workouts
You don’t need to spend an hour at the gym to see results. With targeted, efficient home workouts, you can achieve great results in as little as 15-30 minutes a day.

4. Cost-Effective – No Gym Membership Needed
Skip the expensive gym fees and invest in simple, affordable equipment like resistance bands, dumbbells, or even just a yoga mat. There are also plenty of free or low-cost online workout programs available.

5. Privacy & Comfort – No Gym Intimidation
Exercising at home means no worrying about crowded gyms, waiting for machines, or feeling self-conscious. You can move at your own pace in a space where you feel comfortable.

6. Flexibility – Workout Anytime, Anywhere
Whether you have 10 minutes or 30, you can tailor your workout to your availability. Plus, you can exercise while watching your favorite show, during a work break, or even with your kids around.

7. Customizable for Your Needs
Home workouts can be adjusted to fit your fitness level and goals. Whether you want to focus on strength, flexibility, or cardio, you can easily modify exercises to suit your body and energy levels.

8. Stress Relief & Energy Boost
Exercise isn’t just about physical results—it’s a great way to manage stress, boost your mood, and increase energy levels. A quick home workout can help you feel more focused and refreshed throughout your day.

Getting Started is Easy!
If you’re not sure where to begin, start with simple bodyweight exercises like squats, lunges, push-ups, and core work. Follow an easy-to-follow program or use guided workouts online. The key is to just start—and stay consistent!

Would you like a quick starter home workout plan to go along with this? 🚀

Home Sweat Home: Simple & Effective Workouts

This program is designed to help you build better eating habits, develop a healthier relationship with food, and become more mindful and intentional about your nutrition. You’ll follow a simple, effective meal plan tailored to support fat loss, hormone balance, and energy.
We’ll also introduce you to intermittent fasting, a highly recommended approach for women over 40 to support belly fat reduction and a slimmer waistline. Supplement guidance is included to help you fill in the nutritional gaps and enhance your results.
You’ll receive monthly check-ins via email or call to support your progress, answer questions, and keep you accountable every step of the way.


Shadey Liadi

Fitness Coach

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