Health or Fitness Which Are You Pursuing

The 2 words health and fitness are used interchangeably however they 2 are very very different…

Health is being free of illness, or injury or disease. No high cholesterol, no diabetes, no issue at all. It’s possible to be healthy but have a high BMI, be overweight or even obese…are you then still healthy?

Surprisingly If you are simply overweight, with no ailments or disease, you are considered healthy.

 There seems to be a weight, age correlation; For example, while consulting with many potential clients, it’s commonplace to have a 26-year old that is 20 kilos overweight, to be healthy – No disease at all. The same extra 20 kilos on a 40 or 45-year-old is usually accompanied with the discomfort of sorts such as aching knees (arthritis), back pain, sleep disorders – sleep apnea, restlessness or insomnia etc.

I’ve deduced that carrying excess weight overtime for a 45-year-old might lead to wear and tear in the body and symptomatic and indicative that disease is not too far away. Most 45-year-olds that have been overweight for a while will usually suffer lifestyle conditions (HBD, Diabetes, High cholesterol etc)

Conversely, skinny people can also be unhealthy…

Very true. They too can have high cholesterol, heart attacks or type 2 diabetes amid many other ailments. In the US health and fitness industry, we call them “skinny-fat” cause they appear physically ‘healthy’ but are might not free of disease. Skinny-fat people have low levels of subcutaneous fat – hence why they never seem to gain weight – and high accumulation of visceral fat (fat in organs), that is not visible to the naked eye. Most times, they get very shocked when diagnosed with a disease since it’s always assumed, they’re skinny which is synonymous to “healthy”

What then is Fitness?

Fitness is the quality of being suitable to fulfill simple tasks such as walking up stairs without panting, playing with your children, performing life’s simple tasks without it being a big deal AND looking the part by having a bit of muscle definition, flat belly etc then you are considered somewhat fit. To achieve this, some form of exercise, usually strength training or anaerobic workouts are needed.

 2 days ago, I carried a 36 pack of water bottles and my biceps weirdly burned and I wondered why…duh? I just resumed working out 2 weeks ago after a 9-week hiatus while recovering from a sprained ankle. I’ve lost 75% of strength and don’t consider myself fit but now that I’m back in the gym, I’m working towards my fitness.

Can you be fit and unhealthy?

ABSOLUTELY…you’re probably wondering how is that possible? I know, it’s cognitive dissonance at it’s best 🙂

Meet my friend and my fitness sister from back in 2010, Janae Veal…

We had the same bodybuilding coach, worked out together, competed together, then out of nowhere in 2012, she got diagnosed with breast cancer. The shock…

She was in tip-top shape, as fit as a fiddle and at the top of her IFBB bodybuilding game almost turning pro, but out of nowhere, her health went sideways.

The 2 pictures are taken a couple of months apart. She lost all her hair in what seemed to be a blink of an eye as she fought for her dear life. Her positive attitude got her through the worst of it and she was cancer free in 18 months.

If you are healthy (disease free) and all you’re tiring to do is lose weight, then Nutrition is what you need to pay attention to. If you are healthy and trying to lose weight and ALSO tone, build muscle, then you are talking about fitness and need to focus on not just nutrition to keep body fat low, but strength training to build muscle for tone.

Now that you know the difference between the 2, the question is, are you pursuing health or fitness?

The common denominator for either health or fitness: NUTRITION CHANGE IS A MUST

95% of my clients come to me for weight loss to look better, or sometimes because their doctor advised them to lose weight in order to manage the disease. As we speak, I’m working with clients that suffer from high blood pressure, diabetes, fibromyalgia, rheumatoid arthritis, and their best progress indicator is improving their health, how they feel before we can begin to focus on weight loss.  I’ve always preached, that food can be the best form of medicine or the worst poison. As my clients feel better weight loss naturally takes care of itself.

If you don’t have my FREE nutrition ebook, grab your copy from this link ->

Did you learn something new from this week’s newsletter? If so drop a comment below or ask a question and I will respond within 48 hours 🙂

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Question for you: What is the easiest yet most underrated physical activity of ALL time? Drop your answer in the comments too. The answer will be revealed next week and you will be super surprised 🙂

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Have an awesome Friday Transformers!



  1. Beryl Awuor February 22, 2019 at 8:16 am - Reply

    Hi Jane. First of all may our good Lord bless you for your dedication and hard work. Your programmes have changed lives.
    I’m on a quest for health.
    Your 21 days challenges have been of great help to me.
    God bless you.

  2. susan February 22, 2019 at 8:20 am - Reply

    Damn what a story.

  3. Terry February 22, 2019 at 8:23 am - Reply

    Thank you Jane, I always love reading your articles as they are full of aspirations and knowledge. Health and Fitness yes, a good topic indeed. I always looking forward to your next articles. May God bless you for transforming the lives of many of us in different parts of the world. Valuable and free lessons that are neither taught in class nor shared in details by those who claim to be health and fitness experts. Thank you very much

    Terry Kigundu- AKA ( Terry Nyina Wa Neema)

  4. Lucy February 22, 2019 at 8:26 am - Reply

    Yes I have learned the difference between health and fitness.
    The easiest yet underrated exercise is a brisk walk for 30 minutes.

  5. Betty February 22, 2019 at 8:32 am - Reply

    Am on day three of 10days detox

  6. Florence February 22, 2019 at 8:33 am - Reply

    This is quite interesting and eye opening

  7. Lucy Nyambu February 22, 2019 at 8:36 am - Reply

    Yes,either for fitness or health NUTRITION IS THE KEY.
    My mindset totally changed,major game changer. Thank you Mukami

  8. Ann Sialala February 22, 2019 at 8:39 am - Reply

    I thought being fit meant that you are healthy!!! Wow..I have learnt something new today, thanks Jane Mukami

  9. Idah February 22, 2019 at 8:39 am - Reply

    I have confirmed the difference between fitness and health,,, I love doing squats but most people think that it doesn’t work out.. For me am witnessing the best results in me… Squats requires patiency and determination at least every day. Thank you!

  10. Brenda February 22, 2019 at 8:39 am - Reply

    Walking and skipping rope

  11. Doreen February 22, 2019 at 8:43 am - Reply

    Walking is the best exercise of all times

  12. Rahab February 22, 2019 at 8:46 am - Reply

    Am overweight given that my BMI is over 30.I hv high blood pressure and would like to be healthy.

  13. mercy njoroge February 22, 2019 at 8:50 am - Reply

    yes learned that you can be overweight and still be healthy provided you are not ailing from any decease.The easiest exercise is walking for at least 30 minutes.

  14. Triza February 22, 2019 at 8:53 am - Reply

    Yes have learnt the difference between the two and am looking to be fit since am healthy. I think walking is underrated.

  15. Vutagwa Cynthia February 22, 2019 at 8:56 am - Reply

    Yes I have learnt the difference between health and fitness. The easiest yet underrated exercise is walking

  16. Terry February 22, 2019 at 9:01 am - Reply

    The easiest underrated exercise is walking.

  17. priscilla February 22, 2019 at 9:03 am - Reply

    Easiest exercise is breathing, inhaling and exhaling lol

  18. Millie February 22, 2019 at 9:04 am - Reply

    Always taking the stairs

  19. Jacky February 22, 2019 at 9:05 am - Reply

    Yes. I have definitely learnt the difference between the two

  20. Hellen February 22, 2019 at 9:18 am - Reply

    Absolutely I have learned something I understand why my friend will all all types of junks and not add an inch..”Skinny Fat”.

    Easiest yet underated exersice,,,,,Should be love making(Sex)

  21. Jane February 22, 2019 at 9:22 am - Reply

    Yes got the difference between the two.. mine is fitness as I gain alot of wait during pregnancy and after giving birth.
    Baby now 1 year.

  22. Christine Billo February 22, 2019 at 9:42 am - Reply

    Have learnt that difference between being healthy and fit. The most underrated form of exercise is walking

  23. Lilian February 22, 2019 at 9:51 am - Reply

    Health and fitness, what a I used to think it is was and what I have learnt has made things clear. I get the difference now and the way both of them work.
    The most underatted exercise is the daily walk.

  24. Lilian otenyo February 22, 2019 at 10:11 am - Reply

    Yaap now I understand wot it means to b healthy n fitnes

  25. Lilian February 22, 2019 at 10:17 am - Reply

    Yes I’ve learned so much. The easiest yet most underrated workout is walking

  26. Grace February 22, 2019 at 10:21 am - Reply

    Funny enough I teach about health, but never taken time to internalize it. Thanks. One important exercise that is ignored is walking

  27. Virge mugo February 22, 2019 at 10:24 am - Reply

    I got an idea that there is different btn health and fitness, I usually do exercises for the last 5months and I should do it to reach my goal

  28. Judy February 22, 2019 at 10:35 am - Reply

    Yes I have learnt you can be as fit as a fiddle and still fall ill:o( like your friend above.
    The easiest is putting one leg in front of the other walking!!! its good for our mental health and it costs nothing. I have heard it might be better than running is this true?

  29. CHRISTINE February 22, 2019 at 10:36 am - Reply

    Hey Jane,

    I have learnt that one can be fit but not necessarily healthy. To be healthy, we need to pay attention to our nutrition. Easiest and most underrated exercise is walking.

  30. Florence February 22, 2019 at 10:42 am - Reply

    Hv learnt the difference between health and fitness.

  31. Michelle Atieno February 22, 2019 at 10:45 am - Reply

    I have learnt that being healthy does not necessarily mean that onevis fit. I always thought thoes who eat healthy are fit. Skinny-fat , word of the day..

  32. Patricia Injeni February 22, 2019 at 10:49 am - Reply

    Hi Jane,

    Thanks for the insight, i now know the difference. Am not too much of an exercise person, but i walk for at least 30 minutes a days since i started the no wheat and sugar challenge, i feel so good about myself that i dont think i will ever use sugar again. Wheat am still trying very hard.

  33. Wambui February 22, 2019 at 10:52 am - Reply

    Good reminder – Nutrition change is a must!!!
    Easiest yet underrated physical activity? Sleep? :

  34. Beatrice February 22, 2019 at 10:56 am - Reply

    I have learnt the difference between fitness and health. The most underrated exercise is skipping a rope.

  35. kamingi meg February 22, 2019 at 11:16 am - Reply

    Well explained and understood,Easiest yet underrated exercise is walking.

  36. Eveline February 22, 2019 at 11:29 am - Reply


  37. Sheila February 22, 2019 at 11:32 am - Reply

    Great Info.

  38. Bee February 22, 2019 at 11:51 am - Reply

    hey, thanks so much for this very informative piece.

    See my lifestyle…I have for the first time ever since joining your page 21 days of change, taken part in a challenge (No wheat, No sugar, No fruits) and I can already see my body frame getting smaller, I have also been able to incorporate leg lifts in the morning then walk for a total of about 50 minutes daily.

    I feel this finally will be my breakthrough ( I am working on my lower abdomen which protrudes after a CS two years ago and also a stronger back bone.

    Not looking back….

  39. Immaculate February 22, 2019 at 11:53 am - Reply

    Yes i have read the differences and i require both of them.Thanks Jane for the wonderful information.

  40. irene February 22, 2019 at 12:21 pm - Reply

    Yes have realy learnt alot…thanks jane

  41. Winnie umbasu February 22, 2019 at 12:21 pm - Reply

    Wooow I now know the difference.. I want to be fit

  42. Winnie umbasu February 22, 2019 at 12:29 pm - Reply

    Wooow I now know the difference.. I want to be fit.

  43. Sheila February 22, 2019 at 12:42 pm - Reply

    Oh yes I’ve learnt a lot and I realise that my need is for both nutrition and fitness as I’m both overweight and unfit. Also I’m glad that Janae is well. I think walking is the easy underrated exercise. Thank you tho.

  44. Mary February 22, 2019 at 12:47 pm - Reply

    Easiest exercise is walking-Adopted at least walking to and from work minimum 3 days a week

  45. Anne February 22, 2019 at 1:22 pm - Reply

    I read all

  46. Maureen Mumbi Ngethe February 22, 2019 at 1:40 pm - Reply

    Yes I have learned the difference between health and fitness.
    What is the easiest yet most underrated physical activity of ALL time? Walking

  47. Charemaine February 22, 2019 at 1:40 pm - Reply

    Hi.thank you for the information-got to know the difference plus feel I need both-to be fit and healthy.
    The easiest is walking.

  48. Ramla Shariff February 22, 2019 at 2:48 pm - Reply

    Your nutrition has to change for you to remain healthy and fit
    Easiest activity is walking

  49. Isabel February 22, 2019 at 4:06 pm - Reply

    Thanks so much for enlightening me.Surely I av learned a thing or two as I continue my quest to being fit.

  50. Regina February 22, 2019 at 8:09 pm - Reply

    Hi Jane,thanks for this letter.its very informative.I would want to say am healthy ,but am still working on my BMI.I have been trying to eat healthy and now want to join a gym.I also work out a little at home.Will be getting the book very soon.Thank you so much for your effort,I know it takes a lot of research and time for you to prepare all that.Much appreciated.Your detox helped a lot.I have lost a total of 25 kilos in one year plus.
    God bless you Jane.

  51. salome February 23, 2019 at 6:02 pm - Reply

    Hi,I’ve learnt a lot from this,thanks,the easiest activity is walking.

  52. Survivor Ngugz February 24, 2019 at 1:23 pm - Reply

    Great job! I have learnt the difference. Well elaborated.

  53. Sue February 24, 2019 at 7:58 pm - Reply

    Hi Jane, thanks for the insights and your consistency in investing in our health and fitness journey. Please feature an article on how to deal with hormonal pot belly. Thanks

  54. Chege n February 25, 2019 at 1:01 pm - Reply

    Thanks Mukami for being there for the lazy ones in exercise ad eating wrong food like me. I think am skinny fat, I will follow you faithfully, promise. God bless you.

  55. Emice February 26, 2019 at 8:21 am - Reply

    Thanks for this Jane. God bless you

  56. Ronah February 26, 2019 at 8:24 am - Reply

    I think I need both health and fitness.

  57. Florence February 26, 2019 at 10:43 am - Reply

    Dear Jane,

    Greetings and Happy Belated New Year.

    Thank you so much for the good work you continue doing and thank you so much for the free e-book. God Bless you mightily.

    I am one of those who have struggled with weight such a long time.

    Thank you.


  58. Lucy February 26, 2019 at 11:48 am - Reply

    This is an amazing article. I got the two concepts confused for a long time in the pursuit of weight loss. Now, I know better. The 4th floor is time -11th hour- but better than nothing to start living healthy. No more excuses. Walking everyday is a good exercise, ditch the car, get up every so often if you have a desk job- movement counts

  59. Estherine February 26, 2019 at 1:05 pm - Reply

    This is soo helpful. Thank you

  60. Kuyah February 26, 2019 at 6:16 pm - Reply

    Yes the easiest and most underrated exercise is a brisk walk. I have been brisk walking home from work about 3- 4 times a week for the last 2 years and I can say it’s intense, tiring and effective. I walk about 12 kilometres. I need God’s intervention and Grace when it comes to discipline in nutrition though.

    Thanks Jane for your informative article and encouragement.. Be blessed

  61. Lorna Rupia February 27, 2019 at 9:02 am - Reply

    Thanks for sharing the difference between the two. Walking is the easiest yet it is underrated.

  62. Sunny February 27, 2019 at 2:05 pm - Reply

    Amazing piece. I have learnt the difference between healthy and fitness. I don’t know how to control my appetite it’s affecting my weight loss journey.

  63. Wanican fortunate February 27, 2019 at 2:20 pm - Reply

    Thanks Jane
    I have gained from this write up. I now think I have to first eat well and gain my health as I loose weight.
    Then I can join fitness activities in order to be for and lean….


  64. Shiro February 27, 2019 at 8:04 pm - Reply

    Mukami love your article,Am striving to be fit and minimize the chances of lifestyle diseases.Walking should be the most underrated exercise.

  65. elsa February 28, 2019 at 11:11 am - Reply

    Waoh! I have never looked at the two words critically but now i do and it is amazing to see how different they are yet equally important. brisk walk is the most ignored exercise

  66. Jure March 1, 2019 at 9:57 am - Reply

    awesome,thanks Jane

  67. Alice March 4, 2019 at 11:54 am - Reply

    Thanks for the info… Very educative…. Now I know the difference between the two..

  68. Winnie March 4, 2019 at 1:50 pm - Reply


  69. Grace March 6, 2019 at 7:44 pm - Reply

    Am so encouraged by your determination on health and fitness av started working on the challenges hoping am going to accomplish my goals

  70. Mary Nyale March 18, 2019 at 2:42 pm - Reply

    Hi Mukami. Your experiences are quite inspiring. I would like to be both for and healthy. I want to get used to eating healthy. So is it possible to get a 3 month healthy eating plan that o can follow as I work out. I really need a change. Thanks

    • Jane Mukami March 19, 2019 at 1:06 am - Reply

      my clean eating ebook has a generic plan I do offer to create custom weight loss plans as well that are more catered to you specifically and your goals. I also have a 3 month coaching program. learn more by visiting

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