1. 1. Drinking Water

It varies from person to person or conditions but approximately you should drink a gallon of water every day . Maximum activities of human body are dependent on water for their proper functions. There is no one right answer to how much water you need, as it depends on each person and their lifestyle—you may need to modify your fluid intake depending on how active you are, where you live, your health, and if you are pregnant and/or breastfeeding.
Lack of appropriate quantity of water may cause a lot of disorders, so it is recommended to take a proper quantity of water daily.
2. Proper Exercises

Woman Running in City

For a hygienic body daily or interval base exercises are necessary which keep body fit. In exercise walking is the best exercise for heart fitness, overweight, proper digestion, refreshment of mind and proper functions of internal organs. Exercise boosts your metabolism, burns more fat, and takes less time to complete. Exercises depend on situations of person but generally it is recommended to walk two miles daily or as much as possible for an individual. Other exercises like weight lifting, jumping and swimming etc. make the body function work properly.
3. Use of Balanced Diet

Food is the basic need for the functions of human body. The human body needs a specific quantity of different ingredients for function so, it is recommended to use such a diet which contains all proper ingredients like protein, carbohydrates, vitamins and iron. Fresh vegetables, fruits, meat, pulses and food containing carbohydrates must be used in a proper quantity. These things contain the most quantity of diet which a human body needed.
4. Proper Sleeping
A suitable sleeping is the most important thing for a fit body and its absence may cause a lot of disorder and even severe disease if you are adopting all above tips but you are not taking a proper sleep all your body function may disturb. Sleeping time varies from age to age but for child minimum time is 8 hour for a young person minimum 7 and for aged persons 6 hours sleeping is necessary. For pregnant ladies more time is needed for sleeping as compared to normal ladies. Disturbing sleep may also cause physical disorders. Here some more health and fitness tips and tips to sleep better.
5. Taking Rest

All human body organs needed rest for their normal functions human body is like a machine and if this machine is over worked is may lose its balance. Over work both physical and mental may cause loss of health and much disorder. Continuous work and absence of rest is bad for a healthy body. There is no specific time for taking rest but as much rest as your body feels fresh and comfortable is recommended. It is also recommended for ladies and especially for pregnant ladies to take as much rest as possible because they needed it more than a normal person.
6. Entertaining Activities

For proper work human brain and body need aesthetic activities which make your mind work properly that is control center of whole human body. If you have a sound and proper functional mind you may possess a sound body and human body needs such activities which refresh your mind. For this activity visit of pleasure place , meeting friend, visiting clubs and cinemas is suggested.
7. Participating in Sports

In-door and outdoor games are key for a successful life. Games which demand mental exertion and physical energy are important for good health. Especially for ladies, who are less involved in sports activities as compared to men it is recommended to participate in sport activities. Indoor games like chess snooker and cards may increase your mental capability. Outdoor games cover a vast area depending on your interest and physiques are also necessary.
8. Cleanliness

Cleanliness is the part of most civilization’s moral values as well as part of world religions. It soothes both your body and mind. Water is the most common agent used for cleanliness which has amazing positive effects on human mind and body. Cleanliness saves you from a lot of epidemic diseases and makes body fresh. Cleanliness not in the matter of hygiene but in food saves you a lot of worries.
9. Apt Dressing

In the matter of dressing no specific genre can be suggested but the dressing which makes your body comfortable must be preferred. Sometime very tight dressing may make the body uncomfortable and disturbs health as well as your work.
10. Following a schedule

Thing can only be useful and beneficial if they are performed at their proper time and one’ access may not disturb other or they must be given their required time. Food, exercise, sleeping, rest and sport if performed at their proper time they will be effective and beneficial for body otherwise their irregular practice may be futile. So it is suggested to follow a proper schedule.


For centuries, vinegar has been used for various household and cooking purposes. It is also an ancient folk remedy, claimed to help with all sorts of health problems. The most popular vinegar in the natural health community is Apple Cider Vinegar.

Apple cider vinegar is made by fermenting the sugars from apples. This turns them into acetic acid, the active ingredient in vinegar. It is claimed to have all sorts of benefits, many of them even supported and backed by science.

Non-Toxic Cleaner
It’s no secret that vinegar is an excellent household cleaner. What many of us don’t know is that raw, unfiltered vinegar contains all the bacteria fighting benefits that some commercial vinegars lack. To make your own cleaning solution, simply mix equal parts water and apple cider vinegar, plus a little “scrub scrub”, to get your home free of dirt, bacteria, and toxins. Not to worry, the vinegar smell goes away as it dries.

Odor Neutralizer
Is your home filled with an unpleasant odor that just won’t go away? Place some apple cider vinegar in a dish and leave near the offensive odor to help get rid of it quicker.

Diabetes Prevention
Multiple studies have shown a correlation between apple cider vinegar and lower blood sugar levels. In one study participants took two tablespoons of ACV before bed and saw their blood sugar 4 to 6 percent by the time they woke. The antiglycemic effect of the acid in apple cider vinegar is what helps with insulin sensitivity.

Weight Loss
Yes O! … I know moms are dancing alingo right now – LOL – this is a use of apple cider vinegar you most definitely will be happy about. Consuming apple cider vinegar can help you feel more full, which can help you eat less. A study has also shown acetic acid, found in ACV, to slow fat accumulation. If the flavor is too strong for you to sip on its own (which I can assure it is), try adding apple cider vinegar to juices, salad dressing, and even water to incorporate it into your diet. I personally make sure I add ACV to every cup of tea I drink … add a dash of honey, and your tea drinking experience is magical *blush*

Lower Cholesterol
In addition to lowered blood sugar and weight loss, studies have also shown interesting findings regarding apple cider vinegar and cholesterol.  Lowered VLDL (VLDL stands for very low density lipoprotein. Lipoproteins are made up of cholesterol, triglycerides, and proteins. They move cholesterol, triglycerides, and other lipids (fats) to around the body. VLDL is one of the three main types of lipoproteins. VLDL contains the highest amount of triglycerides) levels and lowered triglycerides were discovered in lab rats who were given apple cider vinegar alongside a high cholesterol diet. The rats that weren’t given ACV did not see the same drop in cholesterol.

Apple cider vinegar can help detox your home, but it can also detox your body. It can help promote circulation and detoxify the liver. The acid in ACV can also bind to toxins which can assist in removing toxins from the body. Apple cider vinegar’s potassium content helps to break up mucus in the body and clearing the lymph nodes. This also aids in the removal of toxins.

Clear Sinuses
Since breaking up mucus is one of apple cider vinegar’s many talents, it also helps clear out the sinuses. Since it’s antibacterial, it can also prevent a sinus infection or cold as well. Sip some water and apple cider vinegar to breathe a little easier.

Sore Throat
The bacteria fighting properties of apple cider vinegar works just about anywhere. Gargle equal parts warm water and apple cider vinegar at the first sign of a sore throat to keep it at bay and repeat every hour as needed.

Digestive Aid
Having tummy troubles or know you’re going to eat something that you might regret later? Sip diluted apple cider vinegar (mixed in water or juice) to help settle that stomach. It’s the antibiotic properties and bacteria fighting power of ACV that help. Some say the pectin in apple cider vinegar also helps with intestinal spasms.

Itchy or Sunburned Skin
Just apply right to the itchy area for some relief. It works for itches caused by insect bites, and as for sunburned skin, soak in a bath with 1 cup of apple cider vinegar to help ease the pain.

Energy Boost
Don’t reach for any chemical filled energy drink if you’re feeling tired. Instead, grab a bottle of apple cider vinegar for an energy boost. The potassium and enzymes in apple cider vinegar will help give you that quick “pick me up”. Just add some ACV to a glass of water. I like adding it to my water during a workout to prevent fatigue. The amino acids in apple cider vinegar combat lactic acid build up that can happen after exercise.

Shiny, Flake Free Hair
Apple cider vinegar is an excellent weekly hair rinse. It leaves hair looking shiny and soft. The acid in ACV helps to remove product build up. It also helps to balance your scalp’s pH level. Mix 1/3 cup apple cider vinegar into 4 cups water and rinse the hair after shampooing, then rinse with cold water. If you are having issues with dandruff, twice a week try spraying your scalp with equal parts apple cider vinegar and water. Place a towel around your head and leave wrapped for up to an hour. Wash your hair as you usually would.

Facial Toner/Cleanser
Thank God for the antibacterial properties of apple cider vinegar, it’s great for cleaning most everything, even your face. It can even help prevent break outs. Just like with you scalp, it can help balance your skin’s pH levels. Dilute some apple cider vinegar with water and apply to a cotton ball to use as a toner or on blemishes.

Many deodorants are harmful to your health. Apple cider vinegar will help fight the odor causing bacteria without the cancer causing toxins. Just apply a little ACV under your arms. You won’t be left smelling like vinegar once it dries.

Fade Bruises
After any bump or the appearance of a bruise, dab on some apple cider vinegar. It acts as an anti-inflammatory agent and will help to ease the discoloration.

Whiten Teeth and Eliminate Bad Breath
Make those teeth sparkle after swishing around some apple cider vinegar diluted with two parts water. Then brush as usual. The bacteria fighting power of ACV is an added bonus too. So to eliminate bad breath, use apple cider vinegar as a mouth wash and gargle to help eliminate objectionable mouth odor. It kills the bacteria that causes bad breath.

Stop Smelly Feet
In case you haven’t figured it out yet, apple cider vinegar helps get rid of bad smells, wherever they may be. If that just so happens to be on your feet, try this remedy. Wipe your toes and feet down with a paper towel soaked in ACV to combat the odor. The ability of apple cider vinegar to balance the pH of your feet and eliminate odor causing bacteria is what makes it a great natural remedy.

Juices / Smoothies
Consuming organic raw, unfiltered apple cider vinegar can assist in many of the health benefits I listed above. Try adding it to juices or smoothies if the taste is too pungent for you on its own.

Fluff up your baked good by adding apple cider vinegar. It adds lift to cookies, cakes, and other concoctions and you won’t taste it in the final product.

Soups and Sauces
I’m sure at this point you are like “Ruby, please tell us more ways to get apple cider vinegar into our diet” … Not to worry … Try adding it to your favorite soups and sauces, mix it into condiments that are too thick. It will definitely add a bit of brightness and flavor to your cooking. I use apple cider vinegar for all my cooking, it’s perfect for that tangy but sweet flavor.


I think this one goes without saying, but it certainly needed to make the list. I almost never buy salad dressings. Whisk together some apple cider vinegar, olive/coconut (my fav) oil, mustard, and honey for a delicious drizzle over your vegetable salad.

I know what you’re thinking, “I need to buy a lot of apple cider vinegar right now”. You can get ACV in any supermarket or pharmacy.
You’re Welcome *wink*


Lifestyle & Weight Management Specialist | Nutrition Consulting | Fitness Training/Advisory

For someone who once referred to herself as an “exercise junkie”, Ruby Agu does a whole lot more than exercise. She is one of Nigeria’s fastest-growing fitness professionals. Ruby got into the fitness profession after losing 35kg of excess body weight within her first 12 months of a devoted exercise and healthy nutrition lifestyle. In June 2015, she began helping people to begin their weight loss journey – even before she became a NESTA-certified weight management specialist and fitness nutrition coach, an IREP-certified fitness trainer and a Licensed STRONG by Zumba® Instructor.

When Ruby experienced the journey of weight-loss, she began to appreciate all the challenges facing modern women on the same quest and was pushed to solve as many of these problems as she could… by starting her own gym. The  founder of the RA-Fit Club and self-described “serial entrepreneur” has had her fair share of trials, with stories of business success and failure alike. A loving wife, doting mother of three girls and a deeply thankful survivor of a few life threatening health scares. Ruby shares her inspiring journey with me in this interview

Growing up

My childhood didn’t prepare me for what I’m doing now, but you can say that I was somewhat exposed to exercise and fitness at some point during my childhood, because we had neighbors that were actually in professions that made it necessary for them to be at the National Stadium in Surulere every Saturday. It used to be fun listening to them narrate their stadium experiences, and sometimes they would demonstrate some exercises to me. I remember doing my first sit-up crunch. I had just finished my SS3 exams, sitting and waiting for results – while adding weight (LOL). One of my neighbour’s sons (who had just become a referee like his dad) decided to take it upon himself to teach me some exercise moves. So, yes, you could say I had a little taste of it, and it was fun… I found out that I was good at it! But it ended there… or so I thought.

Inspiration behind your fitness club

It’s hard for me to pinpoint any single thing, because I have had a string of life experiences that kept pointing me in this direction. I first got into fitness as a profession after I had successfully shed 30kg of excess body weight within one-year of an intense exercise and healthy nutrition lifestyle. After I had been practicing as a fitness professional for a couple of years, I began to feel an aching need to make real contact with people out there who had expressed a need to be trained and motivated directly by me. It became harder to go beyond a certain level of contact with my people by keeping it purely online. At first all I wanted to do was have somewhat a meeting place where my clients could take part in group training sessions… just something small. But the more I searched for a location, the bigger the idea kept getting. And here we are.

Being a coach, nutrition and weight management specialist, Mom and wife

It’s been a rollercoaster ride, and it got a whole lot crazier after we started the fitness club, but love has kept me moving. The funny thing is that I have been in this crazy routine – as in, we’ve not had any sort of domestic staff in my household – for about 7 years! The fact that I worked from home for the most part of it was clearly an advantage – especially after my husband returned to a rigorous 9-5 routine 6 years ago (leaving home before 6am and sometimes returning after 10pm). There have been different phases in the coping story.


It’s tough promoting fitness to Nigerians, but I’m thankful for the increase in awareness of wellness, fitness and healthy living in today’s Nigeria. At first the club was very scanty (naturally), but in a year, we had over 200 registered members, and about 2-thirds of them are active and regular.

The neighborhood has welcomed us warmly, judging by the camaraderie we get from our members – who now see themselves as part of one fun-loving fitness family.

 Harsh realities of weight loss and fitness.

For starters, you will have to give away all your big clothes (LOL), and don’t go shopping until you know you’ve hit your target weight… or gotten close. And this can be an insane experience, especially if it takes years of bouncing up and down the scale to get there (which it usually does). But seriously:

It takes time so one needs to be patient and requires taking a firm decision, being dedicated and disciplined – with both exercise and the things you eat or drink.

My Inspiration

I know it sounds cliché, but I am inspired by love itself. I generally want things to work out for everybody – and sometimes that is perceived as a weakness – but that’s how I always remember myself to be. I’m also deeply inspired by well-told stories in movies and international TV series – especially sitcoms, medical, legal and investigative drama types (Grey’s Anatomy, Bull, NCIS, Hawaii 5-0, Criminal Minds). It’s amazing how much family, friendship and pure love are written into these stories. I feed off that too.

I have a lot of people who have inspired me for years, and still do from all over the world, and here in Nigeria as well. But the one person who stands out for me in this sense is Maje Ayida. He has steadily grown his fitness brand in Nigeria, and he practically hand-held me into the level of “fitpreneurship” that I am at right now.


Oh my gooodnesss! I mean, I love a huge pay cheque – trust me, I do – but I’m going to go cliché on you again by saying this: My greatest reward is and has always been the smiles on the faces of my clients, and the testimonials they share with me when they are seeing progress in their fitness and health. I can’t explain how awesome it feels when a client walks into my office (or calls me on the phone) to say “mehhn, Mrs Ruby, I’ve started dashing out clothes o! They’re now too big for me” or “Ah! I went to see my cardiologist today and he has reduced my BP meds!”. Or even the cutest one ever, “Mrs Ruby, my butt is taking shape o!” LOL!


I think that social enterprise leans heavily on education, which in our world today can be translated as content. Sometimes it is hard to keep up the pace of bringing this knowledge to your audience, and it has to be verified content, because you are putting your brand behind it. Ever since I started the RA-Fit club, both my blog and my social media content took a hit, because I used to be a lot more active in these spaces, sharing inspiration, tips and advice on exercise, nutrition, and lifestyle in general. I am working hard on getting my groove back, so that I can bring my wider audience into the excitement that we’re experiencing in the RA-Fit family.

Projects and Activities

I had a health scare in 2014. In summary, I had a surgery by which I survived a close shave with something called endometrial hyperplasia. This experience led me to do a lot of research into female reproductive cancers. In October 2015 I held GyFest, a small gathering of women to shed light on truths about gynaecologic cancers, and to encourage women to speak up… and to speak up fast – whenever they notice any changes in their body. Don’t ignore the signs. Speaking up early saved my life. Running the club has opened my eyes to the fact that so many women are going though a lot of health-related issues, and they keep it to themselves. This year I intend to make GyFest not just an event but a movement, because I’ve learned a lot within the past year about the need to inspire more courage in women.

Giving up

It’s hard running a business (and a startup, for that matter), especially in Nigeria’s current economic environment, but because for me RA-Fit is – first – a labour of love, I can break up with the whole idea of it at night, we kiss and make up in the morning, and I just can’t wait to get to work and do what I do. I have always said that this is a calling for me, not just a career. One of the reasons I didn’t set out to start a gym in the early days of being a fitness professional is the capital-intensive nature of it. It takes a lot, and you sometimes need more support than you think… financial, emotional, spiritual and otherwise. I pray now more than I used to, and I thank God every day – even when the challenges seem most unbearable.

Being a Woman of Rubies

I asked myself the same question before this interview… then the easy answer came to me: my name is Ruby perhaps? (LOL). But seriously I sometimes ask myself where I get the courage to embark on some things. I guess it’s in me. I’ve been through a lot in my life, as a child, a student in university, and in my years as a married woman and mother. Somehow, I think my early-life battles with financial and social status put this thing in me that sees to it that I won’t sit back and do nothing… ever. I’ve had friends refer to me as a fighter – maybe that’s what I was created to be.

Advice for women who are finding it hard to lose weight and are yet to embrace fitness goals.

Our tag-line at RA-Fit is “Find Your Fit”. The truth is, sometimes we spend more energy benchmarking ourselves against what other people are able to accomplish in this space. We don’t all look the same. Every woman’s body is framed in one of so many diverse beautiful ways, and if we would just focus on bringing forth the particular beauty that is ours, then the fitness goals we set for ourselves become more realistic and less scary, because – truth be told – this is not meant to be a one-time thing, it’s a life-long journey. So I would say in short: set realistic goals, take baby steps, be patient and enjoy every stage of you because the next stage will be glad you did.

A graduate of Chemistry Education from the University of Lagos, Uchenna Mofunanya is the founder and CEO of the internationally acclaimed ShapeUp with Mrs. Murphy, a Weight Management, Fitness and Lifestyle Consult. She is a UK certified Nutrition coach , Fitness, Diet planning  , and Weight Management coach. Uchenna also holds a diploma in Pharmacy from the University of Lagos.

A woman of diverse interests, Uchenna Mofunanya has also functioned as a model for various local and international brands. She was one of the finalists at the Silverbird organized Most Beautiful Girl in Nigeria (MBGN) pageant, 2006.  The winner of multiple awards, her work as a lifestyle consultant is trailed with amazing body transformation testimonials that has helped restore confidence to a lot of women across the world

Born and raised in the Northern part of Nigeria, Uchenna Mofunanya has always been a sports and fitness enthusiast and has maintained a healthy outdoors life. She was the captain of both the female Basket Ball and Volley Ball teams of FGGC, Jos during her time. She has continued to excel in different leisure and competitive sporting and fitness engagements. She is the winner of the Maiden edition of Three Crowns Fitness Challenge, 2016. The mother of three continues to serve as a role model for women across the globe, and works as an advocate for body-shaming awareness, education, nutrition, physical activity and healthy eating. She shares her story in this interview.

Childhood Influence

I grew up as the last child of a family of four in a middle-class home. This position automatically made you everybody’s errand girl. I was always busy on my feet. Besides this, I was your “go-to” girl, the person everyone always brought their problems to, the one who always had a solution. I’d say that in a way these circumstances helped horn my knack for problem solving and helping people. On the fitness and nutrition aspect, my mum is a nurse and her love for healthy eating definitely rubbed off on us positively (even if we didn’t appreciate it then),  so I grew up knowing the basics of nutrition.

Growing up, I was one of the tallest girls in school and therefore could not really hide from participation in sports. I never really liked track events so I was pushed into basket ball, volley and football.  I performed brilliantly in these sports was made captain in each of them. And when you start winning laurels, it becomes more like an addiction for you. The need to maintain the winning streak made fitness a habit.  My childhood had its challenges, but I guess everything worked together for good.  Looking back now, I can say my childhood played a major role in my career today, I didn’t stumble on it,  I believe God prepared me from the start.

Inspiration behind Shapeup

Shapeup with Mrsmurphy was born out of a passion to help families become healthier and the need to raise a healthy and happier generation.   I feel the need to help women regain their body confidence especially after having babies. I have seen families break up and a lot of women lose their self esteem due to poor lifestyle choices. It all started as a hobby (passion) and then grew into a business. Over the years, I had helped a lot of friends, neighbors , strangers and colleagues achieve their body goals by eating healthy, drinking healthy and teaching them easy ways to stay fit. The results and testimonies from these encounters encouraged the international business consult that is Shape up with Mrs Murphy today. Entreprenural spirit, passion and the need to stand out has driven me to get further learning, courses and certifications on family health nutrition, weight- loss and fitness from local and international schools. The growth of Shape Up with Mrs Murphy is hinged on the bedrock of continuous learning. I invest a lot in the acquisition of new material and information to help my clients.

In a way,  the results I get from what I do has encouraged the need to do more and the growth of the company. I’m able to create  awareness for good nutrition as an important part of leading a healthy lifestyle, combined with physical activity to help people reach and maintain a healthy weight, reduce the risk of chronic diseases (like heart disease and cancer), and promote overall total health one individual at a time .

Being a coach, nutritionist, Mom, wife and managing it all

This hasn’t been easy but with some effort I’ve been able to find a near perfect balance between my family and my job. Being an online business, I must say it wasn’t easy at first because enquiries come from different people in different places with different time zones. But I had to set working hours for myself, even though it’s a bit of a struggle to adhere strictly to this,  it helps me to regulate. That way, when I have to work,  I work and when I shut down,  I spend time with the family. My husband’s job keeps him away for the greater part of the day,  so I work around the timelines.  I also took up the responsibility of driving my kids to and from school, that way I get to spend a lot of time with them.


Some of my biggest challenges stems from the dept of mediocrity in the industry. When people try to compare me to this or that coach whose procedure did not work.  When I am put in this position where I have to validate myself or my work.  It’s more like paying for other people’s crimes.  But I’ve been able to deal with this, one client at a time. From one happy client to another, gradually the wheat is being separated from the chaff.

Other Projects & Activities

I’m actually working on a lot of projects at the moment.  I’m excited about them and still trying to find my feet. I’m still trying to keep it under wraps, but rest assured it’s going to involve a lot of outdoors and collaborations with a lot of local and international brands. But once I’m done, you’d be one of the first people I’d mention it to.


I could mention this award or that recognition but really my greatest reward professionally actually happens every day.  When I see the smile on my clients face and whenever they achieve their health and body goals, it’s a success for me.  This feeling for me is very fulfilling

Women and weightloss

I’d like them to become more health conscious, the moment they do,  they’d understand and appreciate the beauty of fitness and weight loss. So many people are overweight and very fit, some are underweight and not fit, many are also overweight or underweight and not healthy.  We have several body types, the ectomorphs, endomorphs and mesomorphs, so not everyone can be skinny, not everyone will be skinny,  but everyone no matter their size can decide to be healthy by making daily conscious efforts to stay fit,  eat and drink healthy. Obesity and lack of exercise are silent  killers. Take care of yourselves, the world still needs you because you’re here for a reason

Appreciation of women in the fitness sector

I believe we are in some ways, but maybe not as much as we should. Ours is a young and thriving industry. In the past decade a lot of achievements and milestones have been recorded. So slowly but surely the works of the genuine practitioners are being recognized. I emphasize the word ‘real’ because in our business just as in any other potential laden business, there are a lot of charlatans and imposters. And in some cases, this category are in the majority and have the potential of clouding the real successes of the real practitioners. You’d be amazed how many times I’ve had to battle fake practitioners stealing transformation pictures from my page. We do get accolades but it can only get better.

My Inspiration

When it comes to being fit and healthy, I am mostly inspired by the vision of who know I can become. The realization that I’m still work in progress. And of course the tiny everyday changes and improvements that go unnoticed by the average eye. I love competing with the woman I was yesterday.  My aim is to evolve into a better version of myself daily.

Being a Woman of Rubies

As a UK Certified life style consultant, i specialize in helping women achieve their body goals. I have helped restore many marriages, relationships and helped a lot of women restore or gain self worth, esteem and confidence. Based in Lagos Nigeria but with clients all over the world, I take it as my calling to help women be their best possible self. I support women empowerment programs all over the world especially in Nigeria and l have been recognized by diverse female groups for my service in the elevation of women

Advice to Women

I’d love  women to know they are beautiful irrespective of their height, weight, race, IQ and religion.  We all need to love ourselves more and not always seek validation from anyone,  we need to become more Health focused,  we need to become more prudent and wise,  we need to think of our daughters and sons before we act today, we need to start asking ourselves questions in the mirror “will my kids be proud of my behaviour”? We need to start genuinely supporting one another.

We need to love and respect each other, knowing that the beauty of a Garden is in the flowers blooming together.

Shapeup with Mrsmurphy is an online weight management consult.  

We help people lose weight and achieve their flat tummy goals in record time without drinking “slimming” teas, pills,  supplements, starvation or sleeping in the gym.

We offer various packages for weight-loss and the best part is you can be anywhere in the world .

We also help nursing moms get back their body in record time.

Our approach to weight-loss and flat tummy is using all classes of food or achieve our body goals.

We teach healthy eating, and healthy drinking as well as the need to be physically active.

We give healthy focused talks and create sensitization on the healthy lifestyle to platforms like schools,  offices and other events.

To contact us,  please Call or Whatsapp +2348022288925 , 08064601880 , +2348064601880 ,

Instagram ; @shapeupwith_mrsmurphy

Facebook : Shapeup with Mrsmurphy

Website: www.shapeupwithmrsmurphy.com

Twitter : @magic_mrsmurphy


Iron is one of the most abundant metals on earth, is an essential mineral to most life forms and to normal human functioning.

In humans, almost two-thirds of iron our body is found in hemoglobin, the protein in red blood cells that carries oxygen to tissues. Smaller amounts of iron are found in myoglobin, a protein that helps supply oxygen to muscle, and in enzymes that assist biochemical reactions. Iron is also found in proteins that stores it for future needs, and are regulated by intestinal walls.


Many foods contain high levels of iron, and you can easily find and combine them to make tasty, nutritious meals that helps boost your body system. They include:

  • Fruits and vegetables: Dried fruits (prunes, raisins), mushrooms, and dark leafy greens (pumpkin, spinach, broccoli), and citrus fruits, red and yellow peppers.
  • Nuts and seeds: cashews, sunflower and pumpkin seeds, pine, nuts, and pistachios.
  • Animal sources: Liver, egg yolks, turkey or chicken gizzards, meat and fish, beef, lamb shellfish, oysters, shrimp sardines, salmon, and tuna.
  • Dairy products: raw cow or soy milk, yogurt, and cheese.
  • Plant sources: black beans, brown beans, soybeans, kidney beans, chickpeas, black-eyed peas, and lima beans.


The risk of iron deficiency is high in women (teenage girls, female athletes, and pregnant women), preterm infants, young children as well as people with certain health conditions (heart, kidney diseases, celiac diseases etc., its effects include:

  • The deficiency of iron leads to anemia, which occurs when the body does not have enough iron.
  • Reduced oxygen delivery to cells, results in dizziness, fatigue, and poor work performance.
  • Elevated levels of free iron stimulate the growth of microbes and increase the risk of infections thereby decreasing immunity.
  • Iron overload may lead to cancer, irregular menstrual flow, and infertility.
  • Reduced iron can affect mental alertness and sensitivity, as iron is required for proper shielding of neurons of the nervous system.


  • An essential component of proteins involved in oxygen transport.
  • Iron is an integral part of many proteins and enzymes that maintain good health.
  • It is also essential for the regulation of cell growth and differentiation.
  • Vital mineral in myoglobin, a muscle protein required for oxygen transport and contraction of the muscles.
  • Boost brain activity, as Iron helps supply oxygen to the blood and 20% of which is consumed by the brain.



  1. Avoid the following, as they can interfere with iron absorption:
  • Drinking tea or coffee with meals.
  • Foods such as whole cereals, parsley, dark leafy vegetables, and chocolate, rich in oxalic acid, tannins, phytates, and gluten.
  • Eating foods rich in calcium with those rich in iron, as calcium limits iron uptake into the body.
  1. Do your best to eat iron-rich foods along with those rich in vitamin C, for vitamin C aids the uptake of iron into the body.
  • Cooking foods for shorter periods and with a cast-iron skillet.


  • Keep a clean and safe environment as malarial infection paralyzes red blood cells, thereby causing anemia.
  • Avoid medications that can deplete iron such as tetracycline, ciprofloxacin, high blood pressure reducing drugs.
  • The iron from foods you eat may not always be sufficient, so supplementation may be needed. Speak with a doctor or dietician, who may recommend a supplement and it’s crucial to follow dosage instructions carefully.

Let the insights you have gained of risks and benefits, be an integral factor to your daily decision-making process on what you feed your body, and aim to get iron from a variety of sources.

About Hosanna

I am Hosanna Oyibo, a Public Health Coach. I am an avid reader, personal development enthusiast, network marketing professional and a volunteer. I’m also interested in travelling, gardening, and sports. You can read about me and visit my blog with a click on this link https://about.me/hosannaoyibo.

Temiloluwa Balogun is fulfilling that dream by following her passion by changing the narrative unhealthy food consumption, She is the CEO of DawnJuice, a fast rising organic fruit juice and smoothies company in Nigeria. The young budding entrepreneur earned her degree in Microbiology from Olabisi Onabanjo University. Temi is strong advocate for healthy lifestyle. She continues to promote healthy living and lifestyle by carefully creating recipes to meet her family and clientele demands; encourages young people—especially women to choose healthy meal options.

She has supported and partnered with several organizations to drive the message of healthy lifestyle home , while she also runs her beauty and lifestyle outfit MO’s Crib Ventures on the side to further help women with their day to day lifestyle as it relates to beauty and make-up.

Temiloluwa who is happily married with children is also a certified Air hostess , In her words “ If I wasn’t into Juice business , I would have been a very successful air hostess because I commit myself to everything I do and give it my all”.

She shares her story with Esther Ijewere in this interview and shed more light on the need to eat and stay healthy.

Childhood Influence

I wouldn’t say Yes or No. But, all I can relate is that the church we attended back then fruits was always the order of the day,invariably I got introduced and exposed to fruits very early in life in varieties.

Meet Temi

A mother of three, who loves caring for her home. An entrepreneur and business woman who owns both Mo’s Crib and Dawn Juice (beauty and healthy lifestyle). I love caring for people around me, love togetherness, working with my team especially in areas of support and supervision. I’m very hardworking, humble, fun person, down to earth, takes responsibility and shares authority amongst workers accordingly. Happy to protect and serve her home, the people around her and give back to the society.

Inspiration behind Dawn Juice

I got inspired by a handful of thoughts, just to mention a few; I recall that fast foods and drinks was the order of the day for my generation while growing up. It was trendy and a breakaway from the normal home food making. Little did we know that like everything it has its own side effects. I wanted to change the narrative, and that’s where the inspiration for Dawn juice came from, I started with my immediate family and friends , moreso the society needs more awareness about living, eating and staying healthy, so since eating is one of the behavioral functions of humans for living, what goes into the esophagus should be healthy and 100% clean, organic and fresh. Our products are from natural fruit and vegetables contains no artificial preservative or additives which guarantees healthy lifestyle. To help the World in reducing sickness and diseases resulting from unhealthy eating and passing the healthy lifestyle culture to the incoming generation.

Challenges of running Dawn Juice

Dawnjuice deals with fresh, organic farm produce which are personally sorted for in a good state. The most dreadful challenge is when the fruits all get spoilt/rotten before used or when already processed and bottled up for sales and been kept in the fridge but the generator or fridge and or PHCN decides to give up at the same time and it all gets sour. It’s heart breaking and no juicing company wants to experience it. Luckily, we have been able to adjust by not relying solely on PHCN but also solar electricity

Another challenge is trying to change the narrative by breaking the cycle of unhealthy food, apparently most people are used to that, it’s also challenging that prospective buyers are always skeptical about the content of healthy drinks either because of previous experience with other brands or out of fear Thankfully, three of our products are NAFDAC approved, so quality is always guaranteed.

Another bottleneck is pricing. Most people may find it convenient to buy a N100 or N200 unhealthy drink than to buy a N600 to N1000 healthy drinks- juice or smoothies of the same Litres.

Cost of business in Lagos is quite high, ranging from electricity bills, transportation, licensing etc. this will definitely affect the price. However, we have worked so hard to keep the overhead costs so low while maintaining its quality recipe that the pricing is almost equivalent to do-it-yourself cost at home

Plans to hold a walk

Dawnjuice is working on starting up a walk campaign which will be held once every year or depending on the outcome of the first program when it commences. The campaign is a Walk against Disease, which is one of the major reasons Dawnjuice was birthed, we are also open to give support to and partner with any organization or company that gives back to the society.


Our greatest reward so far is been referred too with good and positive feedback. Our customers satisfaction is our main priority and we are also ready and happy to serve those buds with our healthy and hearty recipes.

DawnJuice in 5 years

In today’s competitive world, it’s our job to stay true to our product, quality, quantity and remain humble, stay friendly with our customers and remain consistent with them and have their satisfaction as our main goal at all times. With that been said our customers can only make it work with continuous demand from them and supply from us. I’m really excited about the future cause it takes drops of water to make an ocean, with continuous hard-work, teamwork and determination dreams do come through. Nothing is impossible if we put our minds to it, Dawnjuice moves in a steady pace, gradual is he that want to eat fat, so establishing branches in the various locations in Lagos and then other states to spread our vision throughout the country. Healthy eating is no longer expensive.

I will keep pushing against all odds

There’s hardly anything you set to do that someone else isn’t doing and that alone can get you thinking on how you’ll start and meet market standard and the thoughts of not been capable of sustaining in the market. At the beginning not having the necessary and right machinery to make work faster, effective and efficient. I almost gave up but with great support and encouragement, I went back to drawing board evaluated what exactly I needed and wanted to do. A lot of things can discourage one from attain success but with determination, set mind and focus all will be the thing of the past sooner or later.

My husband is my Inspiration

I got inspired by My Husband as I get to prepare Juice for him like every other day, as healthy living is a long term and continuous commitment and he was very conscious of his diet with the Juice added. That birthed the dream. Continuous attempts paved way for learning, exploring and researching into the World of Juicing, the juicing in small quantities been made, started growing progressively by the day and boom DAWNJUICE here I come.

More inspiration came as I get to influence people around me to living and eating better and healthy by adjusting their diet plan by adding Juice or smoothies to their meal plan.

Being a Woman of Rubies

I believe as a woman being independent goes a long way for us, our kids and the society at large, we need to wake up from the Mentality of keeping ourselves in the wall of our homes, care for the household and not mix and mingle with the ongoing events around us and our surroundings.

We have lots of talents and things to offer to the society, starting from been supportive to our husbands in every ramification, raising our kids and instilling good habits in them, been our sisters keeper at all times and helping fellow women instead making her feel inferior.

Are Nigerians well informed on the need to eat and drink healthy

Yes! Almost everyone is into one thing or the other it’s either you hear of Exercising (fitness club) or the Keto diet, smoothies cleansing etc. Everybody wants to live long in good health and so in achieving that they fall on any of the mentioned above. Staying in shape is trendy thing now – exercising and having a good diet, everything and anything at all that can make the old look younger. Farming is also beginning to resurface as fresh and organic crop product are more save and reliable to consume.

Why we support charitable causes

Dawnjuice loves to support and promote other business the little way we can cause we all need each other to grow, it gives us more exposure and opportunities and help reach our prospective customers , giving them an insight and knowledge about DawnJuice.