January “bounce-back” challenge

December holidays are literally an “eat, drink and jiggle like you mean it” kinda holidays and i must say, i strictly adhered to that after crossing my 300km endurance run challenge for the month of December. (Strava challenges are genuinely thee best!). Thanks Kent for the intro! For the last two weeks of the DecemberContinue reading “January “bounce-back” challenge”

SQUATcember CHALLENGE!

Cool heading right? Wohoooo! The SQUATcember challenge will generally involve the basic bodyweight squat, which is a foundational move during training. Not only does squatting help improve your balance and coordination, but also helps develop core mobility, hips, ankles and knees. With that in mind, i dare you to a 21 day squatting challenge thisContinue reading “SQUATcember CHALLENGE!”

Indoor Rock Climbing

Indoor rock climbing is part and parcel of my personal training programmes. It is a great sport especially since it helps unplug from the daily grind and routines which can be monotonous and stressful at some level or point in time. One of the major benefits of indoor climbing is that it uses major muscleContinue reading “Indoor Rock Climbing”

Hello Ngong Hills!

First off … HAPPY NEW MONTH OF SEPTEMBER!!! Whoooppp whooopppp! I hope this new month inspires you to seize each moment in the best way possible, as it’s never too late to do the things you’ve always wanted to do. You are capable of amazing things. Never forget that! This past Saturday, nature called andContinue reading “Hello Ngong Hills!”

HIIT Workout Challenge!

QUICK HIIT (High Intensity Interval Training) workouts are important for the following reasons (among many others)… Ideal and effective for a busy schedule Builds a healthier heart and burns more fats No equipment necessary Increases your aerobic capabilities Burns lots of calories in a short amount of time Your challenge should you choose to acceptContinue reading “HIIT Workout Challenge!”

Running Shoes

You know you are a runner when your running shoes are the most expensive pair of shoes that you own. Most people fail to understand the importance of good running shoes and the reasons as to why they are quite expensive than your normal pair of sneakers and so forth. Good running shoes would definitelyContinue reading “Running Shoes”

Deadlifting Guide

Everything you need to know about Conventional Deadlifts! First and foremost, this is my absolute favorite weight training exercise of all times and pretty soon (as you read this article), you will understand why that is the case. The deadlift is a compound exercise that activates a total of 13 muscles (i.e quads, hamstrings, glutes,Continue reading “Deadlifting Guide”

Lift or do cardio first?

This is an important question that i am asked multiple times as a personal fitness trainer. Many factors are in play on whether to do cardio first (running to be specific) or weight lifting i.e: What are your overall fitness goals? What are you looking to gain from your training? How do you want toContinue reading “Lift or do cardio first?”

Sleep? Here’s why a good night’s sleep is important for you!

Lack of sleep may be disastrous to our general health in ways we can possibly not imagine. You can bet sleep deprivation can cause sluggishness, grumpiness, weight gain, heart disease, low libido, diabetes, long term mood disorders among many other causes scientifically proven. On a more personal level, lack of enough or good sleep reallyContinue reading “Sleep? Here’s why a good night’s sleep is important for you!”