Category Archives: Exercise

HAPPY VALENTINES plus my liposuction story!

Posted under: Exercise, Fad diets, Fitness, Food

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14

Feb

HAPPY VALENTINE’S DAY! **MY LIPOSUCTION STORY* and it’s not what you think read on! Listen, I thought of what to say today to encourage you, to inspire you to continue to COMMIT + INVEST in your TRANSFORMATION. So I decided to share my personal story. There was a point in my life that I FELT

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02

Jan

  Now that the holidays are over are you ready for damage control? How do you ditch the extra weight or restore the same level of wellbeing you had pre-holiday? Here are 10 tips to get started on your health and fitness journey: Identify a goal – take a moment to identify what exactly you

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24

Aug

A  supplement can be defined as any product that you use along with your existing nutrition and exercise program to improve your nutritional status, performance, fat loss results, or a combination of these things. Why should you supplement? Standard eating habits do not account for huge portions of healthy, vitamin and mineral filled foods such

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02

Jul

One of the most life threatening conditions out there today and one that everyone without a doubt wants to avoid is cancer. While most people realize the severity of suffering from cancer, not everyone really understands why cancer occurs. What causes it? And more importantly, what can you do to prevent and/or overcome it? Let’s

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17

May

  Did you know that more than 50% of all adult hospital beds in Kenya are occupied by people with diabetes or diabetes related conditions? Did you know that 1.8 million++ Kenyans are living with diabetes and only half of them know?? Diabetes is a condition that more and more people are being impacted with

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30

Apr

There is nothing sexy about doing pushups but they are KING when it comes to shaping up those arms!! You also don’t require any equipment other than finding a space to do them. Do NOT let this compound move fool or intimidate you! You don’t have to start by doing a full pushup, instead start off

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21

Mar

As you move through your fitness program, one type of exercise you’ll want to ensure is in place is weight training.  Weight training offers a mountain of benefits, is always changing so helps keep you interested in exercise, and can even slow the process of aging.   Curious to know more? Let’s look at the real

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22

Feb

As you go about your get healthy regimen, whether it’s to burn fat, build muscle, or simply improve your health, it pays to know your body type.  What does body type mean?  Body type refers to the natural tendency of your body to manage its body weight and composition.  Ever notice how some people tend to be

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The Ultimate Booty Builder – Fire hydrants + Leg lifts

Posted under: Exercise, Motivation, Physical activity, Weight Lose

Posted On : 11 - Feb - 2016

I simply love fire hydrants! Here are 4 reasons why: They burn/hurt which means the gluteus maximus muscle group is activated and engaged! They require zero equipment and can be done in the comfort of your home Unlike other booty building workouts, they are easy on the knees…maybe because you’re on your knees They are

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November’s Sexy Shoulders + Arms Challenge

Posted under: Exercise, Motivation

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23

Nov

  Happy November! This month’s challenge is all about getting those arms toned and sexy for the holidays!For toned arms several muscles must be worked namely biceps, triceps and shoulders and guess what? You can perform the workouts from the comfort of your home! What will you need: Resistance – We must challenge and break

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Quick Tips For Flatter Abs

Posted under: Exercise

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12

Nov

Looking to get flat abs?? If so, there are a few tips to remember. The most important thing to note is that flat abs are not just about doing hundreds of crunches. Don’t make the mistake of only focusing on exercise and neglecting other areas that need to be tended to. Let’s look at the

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05

Nov

Want to increase the shape and definition of your arms? If so, it’s vital that you are strength training correctly. Too many women rely strictly on cardio training to try and change their body and unfortunately this is a futile effort because cardio training will never give you the results that you are looking for

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Losing Weight Post-Pregnancy – What You Should Know

Posted under: Exercise, Food

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26

Oct

After giving birth to your new baby, the first thing on your mind should be making sure that you tend to every single one of your baby’s needs. Beyond that however, once the initial period has passed, you may start to feel some anxiety over your current fitness and body weight. You want to get

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03

Jul

Being back in Kenya and having friends fasting for Ramadhan motivated me to write about how to keep the scale from tipping during the holy month. Ramadhan would actually be the perfect time to shed some weight and keep it off if managed correctly given that there is a fasting window and feasting period similar

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05

Jun

Everyone asks a why their tummy isn’t reducing or why they aren’t getting abs – Ladies we all have different body types and carry weight differently. If the tummy is where most of the fat is stored then that’s that area takes the longest to get flat. Others might carry weight on their back, hips

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May – Drop It Like A Squat Challenge

Posted under: Exercise, Fitness, Physical activity

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01

May

What’s the craze about squats? The answer is pretty simple – They are the ultimate booty building exercise and them some! Other benefits of squats include: They are a functional exercise that helps in performing real life activities and promote balance, mobility, posture etc Their ability to burn the most number of calories considering the

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Why 21 Days of Change?

Posted under: Events, Exercise, Fitness, Food, Motivation, Nutrition

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28

Apr

Simple….It takes 21 days of repeatedly doing something to make it a habit! Don’t believe me? 21 days of waking up at 6am and on day 22 going froward, you will never need an alarm clock to wake you up, because your body gets reprogrammed to be up at 6am. This was why on January 5th 2015

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To Waist Train or Not Waist Train?

Posted under: Exercise, Fitness

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17

Mar

Let’s talk about waist training! What is it? Its simply the use of a waist cincher/corset that helps in the gradual process of waist reduction. I’ve seen a couple of posts in different Facebook groups and received a lot of questions inboxed about the same…there is obviously a huge misconception and I’m about to set

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12

Mar

Working out is all about being physically active. I like to think of it as intentionally engaging in a physical activity with the aim of increasing calorie burn for health reasons…but that just my twisted definition The words physical activity and working are synonymous (to me) the only thing that might differ is intensity.  

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March 2015 – Get Moving Challenge

Posted under: Exercise, Physical activity

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01

Mar

This challenge is all about physical activity! Although diet is 80% of the weight loss equation being physically active has impressive and inexhaustible benefits that are missed from eating clean only. These benefits include: Release of endorphins also known as ‘feel good’ hormones that make and keep you happy Reduces stress and lifts depression Improves

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